The Truth About Toning Up

Do you want to get that defined, toned look that you see celebs in magazines have?

Firstly, you can absolutely get that with the right exercise program. However I must come clean about something first. There is no such thing as ‘toning up.’ The phrase doesn’t mean anything, you cannot ‘tone’ a muscle there is no such thing. I know most people find this hard to believe, because particularly women hear and read the word ‘tone’ all the time. Unfortunately it’s just one of many ‘myth words’ in the fitness industry.

To be honest, I hate using the phrase ‘Tone Up’ for this very reason. But the bottom line is the results you get from it are what people mean when they talk about wanting to tone-up or someone being toned, so I suppose it’s okay to call it that.

The truth either you either build muscle or lose muscle, and you either gain body fat or lose body fat. That’s it, those are the 2 things we have the power to control, nothing else. You cannot change a muscle form being ‘un-toned’ to ‘toned,’ such a process does not exist.

When we look at someone (I’m going to use a woman as the example because it’s mostly women that use the word ‘toned’) who we think looks toned, what they have is good lean muscle definition and a low body fat percentage enabling us to clearly see this lean muscle definition.

When I say lean muscle I’m not talking about big bulky muscles that bodybuilders have, I’m talking about lean muscle that look sleek, feminine, defined and dare I say it ‘toned.’

So the program you need to follow to achieve the ‘toned look’ is a combination of resistance training to give you the lean muscle definition, and cardiovascular training to burn the (these two types of training … Read more->

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This entry was posted on November 1, 2013 at 3:07 pm and is filed under cardio, resistance. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

 

 


New Training Regime To Massively Increase Your Calorie Burn

A ‘good’ workout needs many important components. But arguably the most important 2 are;

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1/ It has to be effective. You want to be able to burn the maximum amount of calories in the minimum possible time.

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2/ It has to be interesting, fun and varied. Otherwise the workout is going to feel like a chore, you will dread the next time you have to do it and more than likely give up altogether before too long.

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The new training regime I am using with my clients is both of these things and much more. Here’s how it works;

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Step 1 – Pick 2 exercises. There are no 100% set rules, but you are (as always) looking to choose multi-muscle group exercises to gain the maximum results. You are also looking to choose 2 exercises that work different muscle groups, e.g. 1 upper body exercise and 1 lower body exercise.

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Step 2 – Let’s say you have chosen press-ups and squats. It helps here to know roughly how many of each of the exercises you can do in 1 go. Let’s say you can do 25 press-ups and 38 squats. Then you basically take each number, divide by 3 (add a little on to push yourself). So I would end up with 8.33 – (round up to 10), and 12.67, (round up to 15). If you are unsure, just start with 10 of each and you can always add/take away depending how hard you find it.

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Step 3 – You repeat each exercise 3 time for stated repetitions. So you would do 10 press ups, then 15 squats, then repeat the same thing twice more. The key is to fire out the reps rapidly so you get more done in the … Read more->

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This entry was posted on October 3, 2013 at 3:02 pm and is filed under 5-minute-workout, circuit training, Home Exercise. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

 

 


How to Eat Out Without Ruining Your Weight Loss

You can still go out for a meal and live your life when you are trying to lose weight, but it’s not straightforward. There are a few rules you have to stick to otherwise you could end up eating 2/3/4 times the calories you planned to.

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I spent 2 weeks on holiday in America recently, and as a result found myself eating out a lot more often than I would usually do. I like to think I can guess approximately how many calories are in a dish even if I haven’t cooked it, by just looking at it. But when you are ordering off a menu it’s impossible to know how many calories a dish may contain. For example the word ‘salad’ suggests low calorie and healthy but can be anything but healthy and well over 1000 calories in some cases.

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Some restaurants will give a calorie count for their menu now, although these are still few and far between. But if you have ever seen these you will know how shocking some choices are. I saw some pasta dishes on a menu while I was away, all of which were between 2000-2500 calories per dish. That’s insane! That’s your calories intake for the whole day blown on 1 meal!

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So here are the rules to follow;

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1/ Pick something you know is healthy/low fat/low calorie when you cook it yourself at home. For example fish, seafood, lean meat, even a lean steak.

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2/ Then see if there is a sauce/dressing with it. This often contains huge amounts of calories, so get this put on the side so you can just have a small amount of it.

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3/ Ask how the food is cooked. The use of oil/butter or addition of … Read more->

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This entry was posted on September 6, 2013 at 1:40 pm and is filed under nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

 

 


I’m overweight – is it harder for me to burn calories from exercise?

Most people assume the answer to this question is a straight – YES. But it really isn’t that simple. Calorie burning is essentially determined by the level of oxygen consumption. The more muscles you use, the harder you work and the higher you heart rate, the greater the level of oxygen consumption and the more calories you burn.

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So you would assume a slimmer, fitter person would be able to burn more calories right? Not necessarily.

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For example if you and you friend go for a 30 minute walk, let’s say you weigh 18 stones and your friend weighs 9 stones, do you think you would burn about the same number of calories? Not even close. Assuming you and your friend are about the same age, sex, and height etc, you would burn approximately double the calories that your friend would burn by walking the exact same distance.

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How is this possible?

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You are twice as heavy as your friend, so basically your body needs to consume twice as many calories to perform the exercise and therefore burns twice the calories. Of course you would most likely find the walk far more tiring than your friend, but that doesn’t change the fact you burn twice the calories.

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The same principle would work when lifting weights. Lift twice the weight, burn twice the calories. Of course you would have to keep to the same number of reps for this example to work, but this demonstrates the benefits of lifting more weight and doing more reps rather than just plodding along in your comfort zone.

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Today’s Takeaway – Burning calories is not JUST about how ‘much’ exercise you do. It all related to how much oxygen you make your body consume. Broken down … Read more->

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This entry was posted on July 3, 2013 at 10:56 am and is filed under Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

 

 


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