“I really need to get toned up.” I really wish that I had a greenback for each time I heard that. You have doubtless asserted it 1,000,000 times…heck, I have declared and I even know better.
What I’m talking about is the concept of ‘toning ‘ your body. The general public think that toning means getting more definition and firmer muscles.
And how does one get more definition? By doing more reps with lighter weight, naturally! But what you may not know is this notion of firming the muscles is only a parable. What ‘Toning ‘ Actually Means So what’s toning? The word tone simply describes the state of your muscles. When at rest, your muscles are in a recurring state of partial contraction so as to be prepared for action.
The ‘tone ‘ of your muscles is involuntary, so you can not change it by lifting weights a certain way. Over time, folk have taken the word ‘tone ‘ and redefined it to mean how lean we are–how outlined our muscles appear. Actually it’s even a sex categorical word. Ladies go to the gymnasium to ‘tone up ‘ while men go to the gym to lift weights and add muscle the reality is, they’re the same things.
Becoming lean and building muscle needs lifting weights, the difference is in how much you lift. While you can lift weights to modify your body, you are limited as to what you can truly change about your muscles. In brief, this is what your muscles can do : one. Grow bigger and / or stronger two. Shrink smaller and / or get weaker you cannot make a muscle longer ( without surgery ) and you cannot etch it into a certain shape or look. If your goal is to see your muscles, your goal isn’t toning–it’s getting rid of body fat. And, whether you are a woman or man, desiring to pump up or slim down, you may do the same sorts of exercises and coaching strategies. The difference is in the weights, reps and sets you will do together with how many calories you take in ( more if you are building muscle, less if you are attempting to lose fat ). You could be wondering why it matters if you have a belief in toning or not. The difficulty with the concept of toning is that it leads to that other uncooperative myth…
The parable of toning is sometimes tangled up in the parable of spot training. Somebody might say, “I want to tone the back of my arms, so I am going to do triceps exercises.” Fine…you can ( and should ) work your triceps muscles, but that isn’t going to lose the fat around your triceps, which is what keeps you from seeing that muscle. If you cut back your calories, lift weights and do some cardiovascular, you can lose blubber. Are you able to lose it over your triceps? Sure you can…but only your body will decide when ( or if ) the fat over that actual area will go.
Therefore what is the Point? If I have convinced you that toning doesn’t exist and you can’t spot train, you may be puzzling over why you need to even trouble lifting weights. If a bicep curl isn’t intending to make your biceps more apparent, why do it? Here is where a movement in point of view should happen. Rather than targeting on individual body parts ( i.e, I require more outlined shoulders ), you want to target the entire body ( i.e, Working my entire body–with cardiovascular and weights–will help in my broad goals ). To make this change in perspective, it helps to know what strength coaching will do for you :
- You’ll build muscle, which helps with fat loss in the long-term. A pound of muscle can burn about 20-30 calories a day. A pound of fat burns about 5 calories a day. The more muscle you have, the more calories you burn all day.
- You’ll strengthen muscles and connective tissues which helps you perform better (whether in daily activities or physical activities) and reduces risk of injury.
- You’ll preserve muscle mass as you age. We naturally lose muscle over time, unless we lift weights.
- You’ll build stronger bones.
- You’ll improve your flexibility, stability and balance.
- You’ll feel better about yourself.
Getting More Definition
After all you have read here, you could be wondering precisely what to do to get more definition in your body. The solution is simple : Lose blubber. To lose fat you want 3 major elements : Regular cardiovascular exercise, consistent strength coaching for all of your muscle collections and a good, lo-calorie diet. The last note : no matter what your goal or sex, do not be terrified of heavy weights. It needs a lot of tough work to bulk up–even men can find it complicated, never mind ladies ( who do not have enough testosterone to get big muscles ).