You’ve likely heard people say they really want to tone a specific muscle group or body part, but what exactly do they mean by this? For most of us, a tight stomach and ripped arms come to mind, but toning is way more than a great physique. Tone refers to the ability of the muscles to reflexively contract. However, the word ‘tone’ has taken on a completely different meaning in the world of exercise and fitness. When talking about toning muscles in this capacity, it is typically referring to someone who has defined muscles and not a lot of fat.
Benefits of Toning
- Increases stamina – When you tone your muscles, you work to reduce body fat and shed pounds. This in turn results in improved overall health, increasing your stamina and energy levels.
- Decrease in prevalence of disease – By toning the muscles and improving your overall health, you can decrease the risk of serious diseases, such as diabetes and heart diseases.
- Improve your posture – When you perform toning exercises that target muscles around the abdomen and upper body, it can actually go a long way in improving your posture. Furthermore, toning and strengthening your muscles can reduce the risk of osteoporosis and relieve stress on the spinal cord.
- Elevate your mood – Participating in classes and exercises that tone your muscles can actually go a long way in improving your mental health and elevating your mood. When done in conjunction with cardio and strength exercises, toning can reduce stress levels and leave people with more confidence and self-esteem.
- Improve overall quality of life – This is true of any type of exercise, by exercises that focus on toning the muscles help people have a higher quality of life and enjoy more experiences overall. By working towards – and achieving – a healthier, toned body, you will have a better chance of carrying a positive outlook through life.
These are just a few examples of how engaging in toning exercises can benefit you, right now and in the long run. It is important to change up your exercise routine from time to time and try to be as well-rounded as possible.
How Weight Training help for Fat Loss
All exercise is going to burn calories and contribute to weight loss. Most people, especially women, stay away from heavy weights because they believe they will get bigger. The truth is that training for muscle size takes weeks to months of training and most people do not get really big. In general, you will get a smaller, tighter physique with heavier weight training due to an increased metabolism and lower body fat. The most important thigh to remember when weight training for weight loss is that your intensity needs to be high to burn calories and create a caloric deficit to lose fat.
Strength Training Recommendations
For general muscular fitness and moderate changes to your physique, perform resistance training exercises two or three times per week on non-consecutive days Choose one exercise for each major muscle group and do one set of eight to 12 repetitions for each one. Choose a weight that is challenging but allows you to complete your reps with proper form. When a specific weight becomes too easy, increase it slightly. Change your exercises every four to six weeks for continual weight loss.