Toning Exercise Bodybuilding Myth
One of the most common goals of fitness enthusiasts is to have low levels of body fat covering their hard-earned muscles. Whether the individual is an athlete that wants to look good in and out of uniform or a fitness instructor that wants to have "toned" arms, everyone is looking for the most effective toning exercises to reach their goals.
There is certainly no shortage of opinions when it comes to training programs and exercises that trainers and magazines seem to promote to reach these goals, so it is understandable that many bodybuilders and gym-goers can be overwhelmed by information. But what really confuses me is the claim made by gym employees and fitness authors that certain resistance training exercises are for definition and ?cutting up?.
Believe it or not, but no strength coach or exercise physiologist has been able to prove that one exercise rather than others can promote more ?definition? or ?toning?! Can someone explain how leg extensions are a better exercise for muscle definition than squats? This article will dispel these myths and will reveal the best exercises for meeting the goals of increased muscle definition, which is the correct term for ?toning?, ?cutting up? or ?getting ripped?. In fact, let?s just eliminate ?toning? from our vocabulary all together.
First a little background for those without a long history of weight training experience. Bodybuilders (that includes any man or woman that is seeking to improve their body?s appearance!) traditionally perform a number of exercises for a body part during a single resistance training session. For example, in a chest workout one might start with bench presses, move to incline dumbbell press, and finish with dumbbell flyes or the pec-deck.
Now according to many personal trainers and fitness magazines, the rationale behind this type of program is that the pressing exercises are best for strength and mass development and the pec-deck would provide for definition. Also, people believe that these ?definition? exercises should be emphasized in order to develop a ?ripped? body (that is, low levels of body fat). Unfortunately, it seems bodybuilders and fitness buffs alike have been led astray, and the end result is a poorly planned program that does not lead to the desired results.
Next we need a brief, yet simplistic, review of human anatomy and physiology to reason why these ?cutting? exercises (i.e. pec-deck) do not do the job. For our purposes there are 2 components determining body composition, muscle and fat. For most people it is the amount of fat that is the limiting factor for them in the development of muscular definition and not the ?quality? of their muscle. If an overweight individual were to be stripped of all their fat, they too would have muscle definition.
On the other hand, a skinny individual can increase their muscle definition by lifting weights and increasing muscle hypertrophy (growth). The body cannot tell the difference between exercises! It responds according to the demands applied to the body. If you lift weights the muscle will grow so that it is stronger and can lift the weight easier the next time. If you eat too much and do not exercise, the energy is deposited as fat and your muscle definition will be lost. It is a very simple equation!
The pec-deck can still be incorporated into workout designs, but it is not the best exercise for promoting a better body composition. In fact, this isolation exercise recruits only the chest muscles and ignores the triceps and deltoids, unlike the previously mentioned presses. And remember that more muscles result in greater energy expenditure and a greater overall training stimulus.
Another myth that seems to propagate is that sets performed for a very high number of repetitions are most effective for ?cutting up?. Refer back to the basic anatomical principle that the body?s appearance is determined by the amounts of both muscle and fat, and most importantly that low levels of body fat are necessary for muscle definition. Using a lightweight to do a huge number of repetitions might not ?show off? your muscles better than using a moderate weight and performing a moderate number of repetitions.
Why not? Because there would likely be no difference in the amount of total calories burned between the two workouts provided each performed a similar exercise volume in the workout. The greater number of repetitions in the one workout would be offset by the greater intensity (weight) used in the other workout. However, a heavier weight will stimulate more muscle growth. More muscle results in a faster metabolism and theoretically greater energy expenditure at rest. So over the long haul the more intense (heavier lifting) workout may be the optimal choice for reducing body fat. In addition, larger muscles are easier to see!
Okay, so what is going to bring you the results (i.e. definition) that you want? Keep the exercises basic and intense (i.e. moderate to heavy weight). Most bodybuilders are better off to do 4-5 sets of bench and incline presses (for a total of 8-10 sets) rather than including 3 sets of pec-deck in the traditional manner. The volume of exercise will be the same but the difficulty of exercise will be harder and the cumulative effects will greater.
Aerobic exercise is not essential for low levels of body fat but can certainly promote greater cardiovascular fitness and help prevent excessive weight gain. Interval training has now been shown in 2 studies to be more effective than slow cardio.
So stick with multi-muscle strength exercises and interval training to burn more calories out of the gym. It really adds up to more calorie burn and less body fat. That is a far better approach than relying on cutting exercises.
And finally, make the proper dietary changes to promote muscle gains and body fat reductions. Nutrition is the #1 factor for fat loss. If you don't have good nutrition, no exercise program will help you lose fat. In the end you will be healthier and will achieve superior muscle definition!
Craig Ballantyne is a fitness expert and regular contributor to Men's Health and Women's Health magazines, and is on the advisory board for Oxygen Magazine. Craig's trademarked fat loss workout routines, help men and women lose fat fast in the comfort of their own homes. Learn more at http://www.TurbulenceTraining.com
Related Articles:
Treadmill Weight Loss Tips
These treadmill weight loss tips are a great way to help you shed a few pounds and shape up. A treadmill is designed for the most natural form of exercise which is walking.
Medical Conditions That Inhibit Weight Loss
Weight loss can be a difficult goal to achieve. Some inhibitors include poor planning, low motivation, and lack of knowledge.
Lose Weight With Hypnosis
You can lose weight with hypnosis. Losing weight and maintaining it is a cinch. It is much easier than you imagined it to be.
Buying the Right Exercise Bikes and Not Looking Like an Idiot
Sometimes going to the gym is just not convenient. We have to work, take care of the kids and do the various chores that require us to live in a modern world. Unfortunately today's engrossed situation can really take a toll on your health. We all know that we need to take the time to exercise but where do we actually find that time? A resolution is to gain exercise equipment for your home.
Weight Loss Programs - Which Diet Is Best ?
We are lucky to live in an age when information is readily available to help us find a solution to almost any problem that we may be facing. Healthy weight loss is a perfect example of this. There are many weight loss programs that will suit almost any type of person and their lifestyle.
Golf Exercise Tip – How To Warm Up
A useful golf exercise tip to take into consideration is the fact that warming up before your game of golf can dramatically help you improve the quality of your game.The warm up session does not need to be something elaborate or strenuous.
Weight Loss Surgery May Add Years to Life
Stomach-Stapling Surgery
------------
There's no doubt that stomach-stapling surgery leads to
dramatic weight loss. But new research shows that the
procedure might also add years to life.
Mentoring One?s Way to Greater and Longer-Lasting Weight Loss ? TKFitnessSolutions.com?s New Total Change Program Coaching Dieters to More Measurable
Losing weight and keeping it off is a lonely and difficult journey. That?s why so many dieters who go it alone set themselves up for failure. Designed by TKFitnessSolutions.com, the new Total Change mentoring program provides these individuals with not only measurable results, but also the coaching support they need to achieve long-term success.
Ultrawellness Introduces Groundbreaking Weight Loss Program: Eat Carbs to Lose Weight and Boost Health
The UltraSimple Diet plan - a medical detox program to lose weight and improve chronic illness.
Let's Talk About Fad Diets
Although the big push for fad diets has died down a little bit, it is still estimated that at least two-thirds of Americans are on some type of diet at any given time. Although research shows the importance of eating from all the major food groups, people are still confused about what type of diet to follow, keeping the window open for more quacky solutions to pop up.
Diet Pill That Works - Tips In Finding The Right Diet Pills That Work For You
Although the best way to lose weight and stay fit is eating right and regular exercise, people still needs something that will keep them motivated. Diet pills give you that motivation. It is one of the products that give visible results in a shorter span of time. It can also boost the results of most fitness plan. Many diet pills today claim to be the best and the most effective diet pills available. With the many products to choose from, it is really difficult to find the right pill that will work for you. How then will you know if the pill is exactly for you? Here are some tips that can help you find the right diet pills that will give you your desired results.
How Body Mass Index Works – Set Your Weight Loss Goals
Many people want to lose a few of those annoying pounds, but they just don't know where to start. If only there was some sort of guide that would help dieters to set goals.
Why Block Fat to Lose Weight with Alli?
Why Block Fat to Lose Weight with Alli?
A Holistic Approach to Weight loss & Fitness
World Health Organization has observed that obesity has now reached epidemic proportions globally. More number of people are dying due to obesity and resultant disease.
Safe Weight Loss With High Fiber Foods
If you?re on a quest for weight loss, there?s no doubt you?ve heard horror stories of all sorts on the ways people have tried to lose weight. For those who considered stomach-stapling surgeries, it may be about scarring or infections, of others who went on crash diets but failed miserably. How safe are the things people are doing to try and lose weight?
