Saturday, July 9, 2011

Question: How do I "Tone Up"?

Someone flagged me down while I was working out and asked, "I'm just looking to tone up, what is the best way"?  A common myth is, this exercise is for toning and that exercise is for bulking.  I'll be polite...that's pure bologna!  Here's an example of what I'm talking about for your shoulders:

"Side raises with weights is a toning exercise as opposed to overhead presses which is better for building muscle".

If people never did side raises and only did overhead presses, there would be a heck of a lot of people with shapely/toned shoulders.  Why? Overhead presses are harder, they build more muscles and strength faster than side raises.  The harder the exercise the faster your results.

To create the most "tone" focus on building muscle by doing a total body workout 3x's per week.  Limit your exercises to squats, leg presses, pullups, rows, overhead press, parallel dips, curls, dead lifts, one legged calf raises.  Perform 2 sets each, 10 reps for upper body and 20 reps for lower body exercise.  Never stop just because you made it to the guide number of repetitions.  Try to increase your weight and/or reps each time. Done this way over the course of a year you could build the best physique you've ever had.   Along with training right, dial in your nutrition by eating a low calorie diet so that you actually see the efforts of your weight training.