As I was telling you the other day, you can’t ‘”tone” muscle. That is a misnomer, an incorrect name or title. Muscle has a natural look that you’d be able to see if there wasn’t fat tissue covering it. Muscles don’t need special attention to get a certain look. All you need to do is grow muscle and lose fat and stop calling it toning. The look people are going for when they say they want to tone is a lean, yet full, not bulky muscular appearance.
Remember the other day I was telling you about the laws that govern life? If not, you can check it out here. There are things that work and there are things that don’t work when reaching for the lean, muscular, not bulky look.
The way NOT to do it is by High Repetition and Low Weight. I guess people have been doing this because it’s in the opposite direction of what bodybuilders might do in lifting heavy weights. But that’s the road you need to go down if you are going to get the look you’re going for. The reason is because you need to stress the muscles to a point that they tear and then in the repair process they build new muscle tissue.
Now I know there is a female saying, “Well, I don’t want to look like a man! So I don’t even think about lifting anything heavier than my purse.” My suggestion, everything you lift in the gym should be heavier than your purse!
There is a distinct reason why women cannot put on muscle the way a man would. The level of estrogen in women won’t ever allow a woman to gain significant lean mass on the level of a man. And even if you did see a woman who was on the bulky side, I have one word for you, STEROIDS. (side note: Most men wouldn’t be able to get the massive look if they didn’t take a bunch of different supplements)
So lets put this high rep/low weights for muscle thing to bed. Lifting in the classic fashion of high reps/low weights for muscle building will not result in more muscle. But it will result in you being able to do an insane amount of reps on an exercise because you’re building up Muscular Endurance.
To build muscle, as I said, you have to stress the muscle and make it work. You want to use a heavy enough weight so that if you were going to do 12 reps, you wouldn’t be able to get 13. If you can get 13, maybe even 14, the weight is too light. You want to stick to rep range of 8 to 12 and you also want to use large muscle groups. Enough with these bicep curls and tricep kickbacks. Use compound movements that target multiple muscle groups to provide the greatest calorie burn. Speaking of calorie burn…
You will also want to add in some type of High Intensity cardio or circuit training to increase you metabolism to continue to drop the poundage and benefit from the effects of Excess Post-exercise Oxygen Consumption or EPOC or “afterburn”.
Now you have the info. Its truth. If you don’t believe me, do the research for yourself, but if your really want proof, do it for yourself.
You have nothing to lose and everything to gain!