Training and Workouts

The myth of the “toned body”

toned-body-toning-not-exist

 

When it comes to fitness and the whole lifestyle around it, there are countless myths and misconceptions floating around. Unfortunately, it’s quite easy to fall into that trap when you are still new to all of that. So let’s tackle one of the most widespread delusions, especially among women, namely – the idea of getting “toned” by doing a high number of reps with little to no resistance at all. Not gonna lie – every time I hear that from a woman, it’s as if someone poked my brain with a pencil.

A popular misconception for the term “toning”

What most women usually mean by setting themselves the goal of a “toned body” is that they want to have a firmer and more defined body, as well as getting rid of the characteristic “jiggle” that comes with storing some extra fat.

But here’s the thing – there simply isn’t such a thing as “toning” – you either grow muscle tissue or you don’t, there is no in-between. Muscular definition and firmness come from growing your muscles and achieving a low enough percentage of body fat so that that definition becomes visible.

And when you think about it – it makes a lot of sense. It’s also quite simple – in order to achieve a more defined and firm body, you need to 1) build muscle and 2) lose enough fat.  There is just no way around it, despite what all the ridiculous commercials everywhere would have you believe: the promise of abs by just putting a warming belt on.

The good thing is that both processes complement each other – contrary to popular belief, strength training can be much more beneficial for losing fat than your regular cardio. Why? Muscle requires a lot of energy just to be sustained. The more muscle mass you pack on, the higher your resting metabolic rate is, which means that you burn more calories every minute of the day, even when you are just chilling on the couch. Sounds good, doesn’t it?

But how is muscle built?

Muscles are in a relatively constant changing state and react to the stimuli they get. When a muscle isn’t being used at all, it becomes smaller and weaker – a process called atrophy. And the opposite, if a muscle is being trained and challenged, it adapts and gets stronger and bigger – a process called muscle hypertrophy. Just on a side note here – stronger muscles means stronger bones as well, which becomes even more important as we age.

But back to the question – what exactly triggers muscle growth? As with most processes in our bodies, the process of muscle growth is a complicated one. To put it simple – muscles grow as a result of stress and damage.

Every time you put more stress on your muscles than they were previously used to, you cause damage to your muscle fibers. The body naturally reacts by initiating a repair and replace cellular process, in which new myofibrils (muscle cells) are built. The important thing to note here is that damage happens during a workout, repair (growth) happens while you rest. It’s essential that muscle protein synthesis exceeds the muscle protein breakdown.

What can you do to achieve hypertrophy?

  • Lift heavy enough

How heavy is heavy enough? The general rule is that you need to be lifting at least 60% of your 1RM (One Repetition Max), in order to stimulate muscle growth.

  • Eat and rest well – growth happens while you rest.

Take breaks that are adequate to your workouts’ intensity, eat and sleep enough. We all know how important protein is for muscle growth, but don’t shy away from carbs – your body needs fuel and energy to grow.

  • Adapt your numbers according to your progress

Adapting to a certain weight is great, however, once your muscles get used to it, you want to progressively increase the resistance, so that you keep your progress going. For example, if you start with 60% of your 1RM, you should be able to complete between 15 and 20 reps. Once you begin to easily complete more than that – it’s time to increase the weight!

And finally, keep in mind that muscle hypertrophy is a relatively slow process for  the majority of people. There are many factors that influence it, such as genetics and hormonal balance. Make sure you’re giving your muscles the best conditions to grow – challenge them, eat well and take enough rest – and results will surely come.

 

Happy sweating!

12 Comments
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12 Comments

  1. Lily
    October 3, 2017 at 9:35 pm

    This is a great explanation in layman’s terms so that it can be easily understood by anyone reading it. So important to understand the role of sleep in recovery and repair. Great article.

  2. Lily
    October 17, 2017 at 11:13 pm

    I’ve learnt so much about all this talk floating around! And I love your blog! Keep it flowing sister!

  3. Lily
    October 18, 2017 at 3:19 am

    THEres definitely a lot of fat I need to durn into muscle! I didn’t know Lot of these. Very interesting. Thank you for sharing 🙂

  4. Lily
    October 19, 2017 at 11:15 am

    Great read! Very informative and covers almost all aspects of muscle building within this short article.

  5. Lily
    December 1, 2017 at 12:09 pm

    This is really interesting. I didn’t actually know any of this! Thanks for sharing.

  6. Lily
    December 1, 2017 at 10:44 pm

    Girlfriend, high-five and absolutely YES!! I talk about this all the time, but I think the fitness industry has a LONG way to go to really making it sink in.

  7. Lily
    December 1, 2017 at 11:07 pm

    The problem with people wanting to ‘tone’ is that there is so much in the way of confusing and misinformation around. Unless you are in a professional in the fitness sector, you are really not too sure what to believe and which regime to follow. This is such a great post because you have explained the ‘science’ behind things really well. Easy to understand and practical for people to do something about it. Thanks so much.

  8. Lily
    December 2, 2017 at 1:44 pm

    This is really important especially to our health! Sleeping is one of the important process of repairing our tired muscles etc.,

  9. Lily
    December 3, 2017 at 3:22 am

    Thanks for this clarifying post. I am encouraged to get going on working out my body, not just to look better, but to feel better. Just in time for the new year! Thanks!!

  10. Lily
    December 4, 2017 at 7:21 am

    Thanks for the informational post! The fitness industry is full of misleading information but I feel people are finally starting to see the real side of health and fitness 😂

  11. Lily
    January 5, 2018 at 4:16 pm

    Great article. Very informative and useful tips. Thank you for share it with us. Regards about your work.

  12. Lily
    February 12, 2018 at 9:39 pm

    […] need to take a deep breath and compose myself before responding.  Reading Lily’s post on the myth of the toned body gave me the push I needed to put digital pen to paper, and hopefully, for the last time, say to […]

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