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2002/08/24, 01:29 AM
Let's Deal With Toning Once and For All
By Krista Brittan
"Toning" is a word created by the mainstream fitness industry to attract women to lifting weights. Women always say "I just want to get toned" and "I don't want to get big and bulky, just more toned". How do you get toned? By lifting weights; seriously lifting weights. Not doing a few easy sets of 10-20 reps with pink plastic dumbbells.
Have you noticed that you have been lifting 3-8 lb. weights for years now and don't look much more "toned"? The method is virtually the same for everyone, whether you want to get big, strong and muscular or sleek and toned. Lift to your true potential, progressively and consistently and you will add muscle and reduce body fat. The result will be looking more muscular and "toned".
All "toning" is, is gaining lean muscle mass. But, for some reason women are afraid of that and think they are going to look like the incredible hulk. The word was made up just for women who have these fears. Hey, if throwing in the word "toned" here and there gets women into the gym to lift some weights, great, I am not complaining about that. But, wise up. It is a marketing scheme and a brilliant one.
Tons and tons of women are signing up at their local gyms to get "toned", but no one is really giving them the information they need to achieve their goals. They are not telling women that they may need to start at the 3 lb. pink weights as a beginner, but they will not be staying with them for very long. The next week it will likely be 5 lb., then 8, then 10, 12, 15, 20.
Ladies, YOU NEED TO PROGRESS. If you stay using the same weights, the same exercises, the same reps your body will not change. Why would it? You are not challenging it, not making it work any harder than it is used to working. You are boring the hell out of it and soon yourself. That is why most women do not last in a new workout regime for more than 8 weeks: Boredom, failure to see any results, feeling awkward and uncomfortable, overwhelmed by information overload or too much too quick.
SLOW PROGRESS IS THE BEST PROGRESS. So you now know that in order to get truly "toned" (AKA: to add muscle and decrease your body fat) you need to continually challenge your body and progressively give it larger loads to handle.
Yet, on the other hand, you do not want to go from 5 lb. to 20 lb. in a week. If one week you do lying chest presses with 8 lb. dumbbells and it was not a difficult task to accomplish your desired reps and sets, next week guess what? You move up to the next level, a small increment, to 10 lb. You may say to yourself, "This is a breeze still. I can handle way more weight". Be patient, you don't want to peak too soon or hurt yourself by making big jumps.
For example, if you quickly jump up to 20 lb. in a week or two, by the next week you are going to max out at 25 lb....meaning you cannot perform the desired number of repetitions or sets (3 sets of 10 perhaps); 20 lb. will be your max. But, if you gradually go up in small increments each week (5, 8, 10, 12, 15, 20, 25, 30) you may find you are able to lift more weight in the long run and avoid injury. Your body will better benefit from taking this approach also. (We are talking about beginners here. If you are an experienced lifter you will know to start at a weight that is not killer, yet a challenge.)
KEEP IT SIMPLE. Often times women who want to get "toned" will overwhelm their bodies with a variant of exercises, reps, sets, and no consistency in their workouts. I refer to that approach as the "wandering workout". One week they may go the gym 4x a week. Day 1 may consist of a step aerobics class. The next day the wandering workout woman may include some upper body exercises, whatever they feel like. A few days later they will do a "toning class" and hit the treadmill afterwards for a 40-minute jog. Finally, finishing off on Day 4 concentrating on their lower body, usually leg lifts, hamstring curls extensions and maybe some calf raises. The next week it will be an entirely different regiment.
Yes, variation is key to preventing boredom, but this haphazard approach to training will only confuse the body as to what you want it to achieve.
In terms of cardiovascular training, sure mix it up. Three times a week for about 20-40 minutes; do whatever you want to raise your heart rate. I do not recommend high impact aerobics, but hiking, cycling indoors or out, walking, jogging, cross- country skiing, other cardiovascular machines...whatever you like. But, when it comes to strength training or weight lifting, keep it simple and follow a blueprint for a prescribed period of time (approx. 12 weeks).
Choose key compound exercises to perform 2 days a week (Sun/Wed, Mon/Thu). It is wise to perform a warm up set of the exercise to prepare the body and then one working set to start. Each week try to top what you did in that exercise the week before by either performing additional reps within the set or adding a bit of weight. Make sure you have included an exercise for each major muscle group (legs, hips, back, chest, shoulders, abs). As you become more experienced you may chose to add some support work or exercises that isolate smaller muscle groups and will help with your compound exercises (biceps, tricep, rotator cuffs, deltoids, calves, forearms). But, as a beginner these are not necessary and will only overwhelm you and give you "information overload" syndrome. (Check out WST Training and Training Cosultation for more specific information on a quality workout program for your goals and objectives)
By performing your basic exercises every week, progressively adding resistance and increasingly challenging your body, over time you will add muscle mass, decrease body fat and VOILA you will look more "toned" (AKA: you will be more muscular and leaner).
FUEL YOUR BODY. Lastly, if you truly want to be "toned" (AKA: more muscular) it is important to take a good look at your diet. Get 4-6 quality meals a day. Eliminate the crap you put into your mouth on a regular basis, but treat yourself once a week. Pick a day on the weekend to indulge in your favorites and get back to business the rest of the week. You deserve the occasional treat.
Don't starve yourself. Eat! In order to get "toned" (AKA: increase your muscle mass) you need to feed your body with the stuff it needs to make that muscle. Starving yourself will only result in a temporarily skinnier version of you. For example if you are pear shaped, by restricting calories to an unhealthy level you will just be a smaller pear. You will not change the shape of your body. And, it will not last.
Your body is a survivor and will eventually do whatever it has to, in order to make up for those missed calories. This is why we feel an uncontrollable urge to binge when we deprive ourselves for too long. And, talk about lack of energy! It's hard to work out when you feel like a slug and just want to crawl under your rock. Also, illness is your best friend when you starve yourself. Food has essential nutrients that help keep your immune system strong and fight off viruses and infections.
So, regarding this "toning" thing. You've been had ladies...the wool pulled over your eyes...sucked in, scammed, fooled, tricked, downright deceived by clever marketing tactics within the mainstream fitness industry. But, not to worry, if the desire to be "toned" has peaked your curiosity about fitness, great! But, let's enter reality now. "Toned" simply means you will be adding muscle or increasing your lean muscle mass and at the same time decreasing body fat.
Don't be afraid of the word muscle. You will not get big and bulky by lifting weights properly, progressively and consistently. The odds are WAYYYY against you. Will you get "toned"? Yes, if you do it right.
So, the next time you hear another female say "I don't want to get big and bulky, just more toned", perhaps you can educate them about the ongoing "toning" scam.
Natural Strength says it best...."NO TONE, NO CHROME, JUST HARD WORK!"
Krista Schaus
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2002/08/24, 07:00 AM
wow, that was great lumina well put!! Although i'm just (re)beginning the weight training i use to belong to a gym (in my hey day). In getting programs i always wondered why they (gym instructors) would put me on a pathetic little program, i never felt any different and i certainly never changed (bodywise), what u say makes sense, i know for myself i started with 1kg free weights (can u believe that) but quickly went up to 2kgs and have 5kg's on stand by (for my ft home training program). I plan to challenge my body all the way, without burning out.
cheers
baby
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2002/08/24, 12:16 PM
ABSOLUTELY BEAUTIFUL, LUMINA!!!!!!!
i just had this exact conversation 3 days ago with a friend of mine who is head personal trainer at a gym. one of the first things that she tells all of her clients is that toning is a myth - you must work for the changes you want. she catches so much crap for being, as her "colleagues" say, unconventional. of course, maybe thats why she looks better than her other PTs......
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Michael
"Trample the weak; hurdle the dead!"
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2002/09/12, 04:56 PM
nice
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Tiffany Der #10
"You have to make it through the rain in order to see the Rainbow........."
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2002/09/12, 04:56 PM
(in a good way lol)
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Tiffany Der #10
"You have to make it through the rain in order to see the Rainbow........."
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2002/09/12, 05:10 PM
I think this is a great article for everyone to read. I can not tell you how many men I know that ask me for advice, but when I tell them how to do it right they say " I just want to tone not bulk up" I laugh at them cause they really have not done any research, or any lifting. They do not realize that it takes a lot of lifting and a lot of food to get huge...any way great post!!!
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Life comes by only once....Live it to the fullest!
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2002/09/12, 10:32 PM
Well that was a good read and I sure learned something.I have always looked at this in the wrong light. I have always considered toning to be losing fat and increasing & deffining muscle. Just not to the point of a body builder.
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Never be afraid to try something new. Remember the ark was built by amateurs, The Titanic was built by professionals.
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2004/02/23, 02:26 AM
I think this article needs a bump.:)
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2004/02/23, 10:29 AM
Nice call konary.
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Some times life is like herding cats.
Charlie
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2004/02/23, 04:04 PM
Great advice for my 1st back in the gym. I haven't been to a gym in over 3 years..I am definitly going to use this advice!!!!!
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2004/02/24, 03:54 PM
lumina...great article. For instance, give us an example of your lifting weights. Thanks :dumbbell:
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2004/02/24, 04:28 PM
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Quoting from cc:
lumina...great article. For instance, give us an example of your lifting weights. Thanks :dumbbell:
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Unfortunately, this is a revived, old post. Lumina hasn't been around in a year or so...
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**_Robert_**
Pain is temporary; glory is forever!
E-mail: rpacheco@freetrainers.com
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2004/03/09, 07:56 PM
ahhhh that was great advice
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2004/03/12, 02:29 PM
bump
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2004/03/30, 08:30 AM
bump
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2004/03/30, 05:59 PM
hmmmm, Im not saying the above article is wrong or anything but I have a hard time believing women cannot get bulky. I have seen bulky women with biceps bigger than my legs, ok that was exxageration but they still look incredibly bulky..for a woman anyways, even some sprint runners look a bit bulky. I think most women when they say toned, they mean to look like britney spears or anna kournikova.
Ive also read (I think it was bb1) say that women does not have the testosterone to pull it off so Im a little bit confused. I understand that if it is possible to be bulkier than the average its gonna take alot of hard lifting, but nevertheless, still possible right?
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2004/03/30, 10:13 PM
You have to consider leanness, it makes you look bigger when you are defined, so the women you see may not be as bulky as you think, they may just look like it. Or, they may be on a low dose cycle of steroids, fairly commmon now.
Most women with really big muscles are athletes who have been training specifically and for many years, so yes, they have built up their muscles to a higher degree.
The average woman will not build muscle easily. Many women tone up under their fat and feel bulkier because they have failed to strip bodyfat so the muscle is pushing it out, creating the illusion of bulk.
Off season (read 'fat') my biceps measure 16". When I am leaned out they are about 14", but they look much bigger and more impressive because they are defined. Does that make sense?
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If you fall down seven times, get up eight.
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2004/03/31, 09:32 AM
Yea assimer that makes sense, as you said the average woman will not build muscle easily, but it is possible. I was just confused because I read a few times around these boards that its not possible cos of testosterone levels.
BTW these are the kind of women I was talking about who people may find bulky.
http://www.femalemuscle.com/almanac/rutkowski.jpg
http://www.femalemuscle.com/almanac/joannalee.jpg
http://www.femalemuscle.com/almanac/book3/lauracravelle.jpg
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2004/03/31, 11:16 AM
Many people think that when women say they don't want to bulk up we're talking about looking like a bodybuilder, that's not the case, we are quite aware that we could not obtain that look without steroids. However we are talking about looking swollen like you do when you retain water. I know I have experienced this. When I have gotten on a weight routine (doing just weights). I actually put on weight (I know this is because muscle weighs more than fat)or can't fit into some of my clothing because I have increased my muscle mass but haven't gotten rid of the fat on top of the muscle yet so as a result my clothes still fit a little tight due to not getting rid of the fat yet. With increased cardio this problem will be remedied. I just wanted it clarified that when we say bulk we are not talking about the hulk, but just looking kind of thick (i.e Serena Williams) not all women want to look this way or the way alot of fitness women look in their off season when they are in a dress most want a lean dancers look with the muscle.
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2004/03/31, 11:37 AM
Awesome post Lumina, Rev, I have found that the trainers and healthcare profesionals who use unconventional methods or do things completely different than the "norm" inthe industry are the ones I personally have benefited the most from, trying and doing new things to surprise and shock the muscles in the body is somethinig I believe in greatly.
newbreed
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2004/04/01, 09:34 AM
Hellscream - Denise Rutkowski and Laura Creavelle were/are pro bodybuilders and on the juice. i don't know Joanna lee, but if she looks like rutkowski or creavelle, it is a pretty good bet she is on steroids, also. That is why they are so big. They are taking testosterone.
If people want a dancer's physique, then train like a dancer, but understand that many people who are dancers start out very thin (and many ballerinas have serious eating disorders), so they aren't starting at the same place as someone trying to lose weight.
Even fitness competitors who look 'thick' in the off-season are bigger than most women will get. It takes serious trainnig to get big and many fitness competitors have been in gymnastics/cheer/dance since they were very young, so they have been building muscle a lot longer.
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If you fall down seven times, get up eight.
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2004/04/02, 11:40 AM
That was a great article, and more information than I've found in awhile about weight training for women. Adding weights to my workout is gonna be fun. :)
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Go to the library, check out a book. It keeps me in a job, and you might learn something new. :)
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2004/04/04, 06:04 AM
You just need to look at those girls jawlines to know they're taking steroids
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2004/07/26, 05:54 PM
Great article Lumina. You put it better than I ever could. So with that I hope to use the information you provided for those who ask the question. There are a couple of women at the dojo that keep saying I want to tone my body. Therefore I have tried to suggest weight training as you put it, yet did not come out clearly. Thanks
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2004/08/11, 04:09 PM
every time i can lift more weight it makes me really happy. i remember i couldn't even do machine presses at first with no plates, now i can do 65 lbs. i too used to be afraid to lift heavier, but my husband has been lifting for years and promised me i wouldn't get big. although i had pretty big legs from playing soccer for years already, now weights just keep them "toned" :)
the only tricky part is at the beginning- when you have 10 lb plates and have to go up 1/2 of the lifting weight just to progress. like going from 10 lb-20 lb is way harder than going from 40-50. but just do as many reps as you can and soon you will be on your way.
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2004/09/15, 09:04 AM
Roofus, I think you don't understand the level of trouble you are creating for yourself. Websites are created and maintained by real people with real attorneys and you would do well to consider that before you post again.
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Anni
*******
Hard work must have killed somebody
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2004/09/15, 12:44 PM
Message deleted by moderator due to unsuitable content for this board.
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