Do You Know How You Can Be More “Toned”?
If you want to look more “toned” more muscular and more “ripped” every day then read this article.
People (women predominantly) state that they want to be more “toned”. In short, they don’t necessarily want to build more muscle mass, but then they want the muscle that already have to look more in shape, toned, and defined.
How most people screw up attempting to get “toned”
Most people totally screw this up. They try to get toned by “going for the burn” when working out. They do this because
1. Someone told them heavy weights make you bulky…
2. Their muscles feel and look toned after they “Feel the burn” when working out with high reps.
Here’s why you shouldn’t “go for the burn” when keeping fit if you want to get toned
The Burn is Lactic Acid.
The reason you feel hard during and after the ‘burn’ is the same reason a corpse is stiff. Your muscle fibers are similar to mouse traps-they go off by themselves, but need energy to be reset to contract again. A dead body is out of ATP, the energy compound that relaxes the muscles, that’s why their muscles are permanently tightened.
An extreme rep exercise session weakens ATP in your muscle and leads to a brief hardness very much like what happens to a dead body. But you probably don’t want to be dead, and yet you still want to be toned. The solution?
Real Muscle Tone: Tension
To get lasting tone, you need to train your nervous system to keep your muscles half flexed when you are relaxed. This is what muscle tone is-residual tension in a relaxed muscle! The kind of tension that comes from neurological activity, and not energy exhaustion.
Increased muscle tone is not a physical change of your muscle. It is the result of the nervous system being more on the ball. It keeps the muscles somewhat contracted the whole time.
Strength / Tension / Tone
Strength and tone training is the same thing. If you learn to create tension to acquire strength, instead of building more muscle, then the stronger you are, the harder you will be. This means you need to come to grips with strength training to sculpt a lean, hard, athletic physique you dreamed of. Max tension: max strength.
For Women
* Want buns of steel? Heavy, high-tension deadlifts work your butt WAY more than butt squeezes, ‘fire hydrants’, or similar silly moves popular in ‘muscle sculpting’ classes
* Want toned abs? Heavy, high-tension deadlifts, squats, overhead presses, ab wheel routines, planks, etc force your abs to generate high tension
* Want chiseled, sleek, sexy hips and thighs? Deadlifts, squats, and other full body movements done with high tension, heavy weights are the ticket.
For men:
* Want a Strong Chest and Massive-looking Shoulders? Intense, High Tension Overhead Presses and Bench Presses will get you there
* Want a barnyard back? Weight Pullups and Bent over Rows to build those lats
* Sculpt a killer six-pack? Squats, Deads, Overhead Squats, Overhead presses, Ab Wheels and planks like the ladies
* Heavy presses and other overhead work are great if you want sculpt massive arms.
You Can Strength Train and Not “Get Bulky”
Here’s how you strength train without getting huge: keep the volume down. After that you will get stronger, harder, and more toned without getting any bigger. Keep the total number of reps at a low level each workout. A general rule is 10 reps or less. So two heavy sets of 5 would work with the major exercises.
If you want to get big, and build muscle: Lift more volume during your workout. Keep the reps low though so you’re still able to lift with maximal tension and build more strength. 5 sets x 5 reps as an example for each major exercise.
So there you go. If you want to get more toned, more ripped, more “hard” then you need to build strength.