Training Myths Part 3

In training myths part 1 I covered the myth that women will get bulky muscles like men if they train with weights and in training myths part 2 I covered the myth that says if you stop training your lean toned muscles will turn to fat if you stop training.

If you haven’t read part one or two yet then click on the links below to be taken to those pages.

Click to read “Training Myths Part 1

Click to read “Training Myths Part 2

In part 3 I’m going to clear up the myth that says “Specific Exercises Are Great For Toning Muscles”.

Having toned muscles is really a slang term that’s come from having really low levels of body fat. The lower your body fat percentage the more visible your muscles are under the skin.

Muscle is active tissue, it does not hang down or hang off your bones and it cannot be “un-toned”. The un-toned appearance comes from too much fat covering your muscle and not having enough muscle under the skin to give your body any shape. Poor posture can also give the appearance of “saggy” muscles.

In order to develop the lean toned appearance you need to train with progressive resistance. Whether that resistance comes from lifting dumbbells, barbells, kettlebells or even your own body weight, you need to challenge the muscles to become stronger while at the same time reducing your body fat.

The most effective way to do this is to train with a weight that allows you to perform 8-12 repetitions per exercise in supersets, tri-sets or indeed a circuit. The benefit of training like this is that you can get more done in less time than traditional weight training where you would say do a set of press ups, rest one minute and then repeat. The idea of resting is so you can achieve the same number of reps per set.

One of my favorite ways to build lean toned muscle is to use trisets or mini circuits of 4 exercises.

For example:

Squat x 12
Press Up x 12
Recline Rows x 12

The beauty of doing this is that the legs are resting while you are doing press ups and recline rows meaning that you should still manage all you reps. An added benefit to this is that because you are doing three exercises back to back you are getting a high intensity cardiovascular workout. So it pays to train hard!

Add to the above exercise protocol some smart nutrition and you will be well on your way to reducing your body fat so you get the “toned” look.

I’ll be back in a few days with Training Myth 4: Specific Exercises Are Great For Spot Reduction

Train Hard, Eat Smart!

Marc