If I had a dollar for every time I heard the statement, “I just want to tone up”, I would be a very rich woman. I may have even said it myself once or twice, even though I know better.
What most people think of when they hear the term “toned body” is a lean, healthy, fit looking body with some muscle definition showing through.
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The truth is you cannot “tone” a muscle and you certainly cannot “tone” fat.
- you can build muscle, you can lose muscle or you can maintain your current muscle size.
- you cannot lengthen a muscle, despite claims you may have heard. It’s just not physically possible.
- an under-used muscle is NOT floppy or saggy. It is simply smaller and weaker than a trained muscle.
- you cannot “tone” fat. You can increase body fat, you can lose body fat, or it can stay the same.
For most people to “tone up”, they need to do 2 things….
1. Build some muscle
2. Lose some body fat.
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1. The best way to build muscle is to lift weights or your body weight, to an extent that it is outside your comfort zone and feels hard.
Most likely you will feel some Delayed Onset Muscle Soreness for the next day or two after your session. (DOMS)
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A common myth is that training with light weights and performing high repetitions is the answer to toning. This is sometimes referred to as the pink dumbbell myth. This type of training can build muscle, however it will take much longer to get to that “really hard” phase. Lifting heavier weights with less repetitions of around 8 – 12 would be ideal. Not to mention you get the job done in much less time.
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Some of you may be panicking already. “But I don’t want to bulk up!”
Let me assure you, it is extremely hard for any female to achieve the bulky look. The most common cause for this usually happens when you train with weights as well as eat and / or drink more than you need. However, if you eat more than you need, you will bulk up (with excess body fat), regardless of whether you train with weights or not.
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** You might also be interested in THIS article on how building some muscle can assist in fat loss.
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2. To lose body fat, you need to be in calorie deficit. 7000 calories = approx. 1kg.
You can achieve this by
- eating less calories (not necessarily less food, just better choices, to get you at a calorie deficit)
- burning more calories (by exercising and moving more)
- or a combination of both (ideal).
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Please view this simple video demonstration on muscle and fat
*** oh and yes, I even use the word “tone”, even though I know better.
One important last note…
You cannot lose fat from one particular area of your body, often known as “spot reducing”.
Your body and your genetics determine where the body fat will come from and in what order. (thanks Mum and Dad)
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Next time you think about toning up you can correct yourself.
What you really need to do is build some muscle and lose some body fat.
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