Toning Up Your Body And What It Takes

When people discuss wanting to be “toned” they are usually referencing a defined body.  Many women today desire to have arms like First Lady Michelle Obama.  If you are working out by yourself and or taking a group class for an extended period of time you may have outgrown the levels of those respective intensity levels.  We all have unique bodies and have areas that would like to improve.  In order for those goals to be reached muscles need volume and stress whether your goal is to “tone” or “build” muscle mass.

High Rep vs. Low Rep Debate

From my conversations with clients and observations in gyms there is a major contrast between the weights used by men and women.

Some women will curl 5lb dumbbells for 25 reps in an effort to “tone” their arms, while some men will bench a ton of weight for only a few reps in an effort to put on muscle and increase strength.

The idea is that high reps help you lose fat and make a muscle more “toned”. On the other hand, low reps can help you build muscle and increase strength.

The firming-up or toning is due to an increase in muscle tissue as well as a low enough bodyfat percentage to see the definition and shape of the muscles and get rid of the of the undesired “jiggle."  Using heavier weights than you are accustomed to will give them the necessary stress to change and grow.

According to a recent study by Men’s Fitness substantial evidence argues that training in a moderate-rep range is the best way to build muscle mass. It increases hormone response, spares protein, and provides the necessary time under tension to spark muscle damage.

This does not mean doing away with your low-rep and high-rep regimens. To make sure your body doesn't adapt to a particular regimen you need variety.  Cycle periods of low-rep training and high-rep training into your overall program, while progressively trying to increase your strength and perfect your exercise form every time you perform strength training exercises.

Circuit Training

Gerard Butler

Circuit training is short bursts of resistance exercise that can combine weights, calisthenics, plyometrics and other exercises followed quickly by another burst of exercise targeting a different muscle group.

The switching between muscle groups with little no rest between exercises gets the heart rate up, which can serve as cardiovascular endurance as well.   A circuit workout improves both strength and endurance, and jump-starts metabolism.

This style of training is beneficial for anyone especially women as they tend to lose muscle mass at the rate of 1% per year in their late 30s and 40s.

Gerard Butler and the cast of the 2007 movie 300 went through an intense training regiment in preparation for their roles.  Mark Twight, a former world class mountain climber and now personal trainer designed the 300 Spartan Workout program consisting of the following:

• Pull-ups - 25 reps
• Barbell Deadlift with 135 lbs. - 50 reps
• Pushups - 50 reps
• 24-inch Box Jumps - 50 reps
• Floor Wipers - 50 reps
• Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
• Pull-ups - 25 reps

The program included tire flipping and gymnastic style training.  Five weeks before filming, Butler had additional training sessions with a former bodybuilder.   This training style simultaneously build muscle, increased muscular endurance, and stripped fat.  Crossfit uses similar style of training and pace to accomplish the same goal.  You get the resistance training benefits as well as the cardio benefits in one short and intense workout if designed correctly. 

The 300 Spartan Workout and Crossfit are intense styles of training and may not be what you are looking for or something you are in condition to attempt now.   What is beneficial about these workout styles and other kinds of circuit training is using large muscles with short rest periods in between.  If your fitness goals are to tone and build muscle it does not mean you want to build mass.

Intense effort needs to be given to your muscles for them to be stressed in order for them to change and grow.  And simply going through the motions will produce little if any results because the muscle is not being stressed enough and therefore will not adapt and change its current condition.

Do not be afraid to increase the weight and volume of your current exercise routine in order to shape your body in the way you desire.  Time is precious so utilize your workout time wisely and efficiently. 

Jamaal Piper 
Health and Wellness Consultant and Certified Personal Trainer
www.piperpersonaltraining.com
Instagram and Twitter @jamaalpiper