Most students want to get "toned," but what does toning really mean, and what is the best way to go about it? Based on my training experience and newest scientific research, I will dispel some common myths about toning and help you better understand this commonly used term.
Definition
Toning, simply stated, is the act of simultaneously decreasing fat and increasing muscle. Research has shown that combining proper nutrition with resistance training and aerobic exercise is the best way to produce the desired toning results.
The Process
When you weight-train, your body continues to tap into its fat stores for several hours after you finish; the same is not true for aerobic training. Having more muscle will help you lose more weight; one pound of muscle burns between 30-50 calories per day, while a pound of fat only burns about three.
Myth #1: "I am better off doing a high number of reps with lighter weights than fewer reps with heavier weights."
False! In fact, performing too many repetitions (20-50) will likely burn less fat and reduce some of the benefits associated with weight training. To optimize fat burning, shoot for sets with fewer (8-15) reps.
Myth #2: "As a woman, I am going to build too much muscle by lifting heavier weights."
False! Women do not need to worry about getting "big" with this form of weight training. Due to genetic limitations, only a low percentage of women are able to develop large muscles. Also, since women have much lower concentrations of testosterone, they naturally have lower muscle mass and higher body fat.
The Workout
For exercises focusing on your core area (abdominals and lower back), high repetition training (20-30 reps appears to be more beneficial than moderate repetitions with greater resistance, which can increase the thickness around the waist. Also, at least 20-30 minutes of aerobic exercise (running, biking, swimming, etc) will help you burn a considerable amount of fat.
Now that you understand that "toning" is nothing more than losing excess body fat and putting on muscle, you too are able to "tone" away!
