VIEWS: 3 PAGES: 4 POSTED ON: 11/2/2009
1 WHY WEIGHT TRAINING IS A MUST TO I N C R E A S E M U S C L E TO N E SPECIAL REPORT By Andy Clark CSCS, NASM, ISSA Let’s begin by deﬁning muscle “tone”. Muscle tone is an involuntary contraction in the muscle brought on by muscular work. Through consistent and repetitive movements your muscles become trained to maintain a state of tautness. Essentially your muscles maintain a state of ‘readiness’ for locomotion (movement) or protective purposes. Knowing the deﬁnition would also lead you to believe that anyone can develop muscle tone- even someone who is overweight. This is true. However, the less body fat you have the more you will be able to see your tone. This report will tell you why weight training is best at developing muscle tone and also at losing body fat to see it! Your body is built to adapt to the stress you place upon it. Different types of exercise will have a dramatic difference when it comes to sculpting your body. Please keep in mind for the purpose of this report we are only focusing on increasing muscle tone. CARDIOVASCULAR EXERCISE For our purposes we will deﬁne cardiovascular exercise as any type of exercise that allows you to maintain an elevated heart rate for an extended period of time. Examples of this would be jogging, biking, spinning classes, 2 walking, or some group exercise classes. There are really countless ways to get your cardio in, but these are a few popular examples. When you perform cardio your body recognizes the need to move consistently for a long period of time. Your body is both efﬁcient and smart. It recognizes that it does not want to pack around a lot of weight to perform cardio types of exercise. It also knows that it does not need a lot of muscle tissue to perform these types of activities. If the only types of exercise you perform are cardio based you are almost begging your body to lose valuable muscle tissue. Cardiovascular exercise will help you get smaller, but it is not an effective form of exercise to help you get more toned and deﬁned. If a bulk of the weight you lose is muscle tissue you will develop a condition in the ﬁtness industry known as “skinny fat”. “Skinny fat” essentially means you look good with your clothes on, but when they come off you reveal you have no muscle tone and appear very soft. Enough knocking cardio. You must do cardio as well to maximize fat loss which will help bring out your tone. However, if you came to me and said I want to get more toned but I can only do one type of exercise, I would tell you to do weight training without even thinking twice about it! WEIGHT TRAINING Weight training is the best type of exercise to create enough stress on the muscle to cause damage. Yes, you heard me right. You want to break your muscle down and damage it. This happens when you place more stress on the muscle or ask it to do more work than it can handle. With proper nutrition and rest the 3 muscle will repair itself. The act of causing damage will help teach your muscle that it needs to be better prepared for next time you decide to break it down. This phenomenon is known as the S.A.I.D. principle. S.A.I.D. stands for Speciﬁc Adaption to Imposed Demands. Your muscle will become more neurologically prepared, increase in diameter, and get stronger. It will also tighten up. All of these effects take place because of damage caused by weight training. This sequence of events will lead to the muscle tone you so desperately seek. The trick is though you have to do it over and over again. Generally speaking, most muscles can be broken down two to three times per week. A good rule of thumb though is to never train the same muscle group two days in a row. Rest is just as valuable as the workout itself. If you train a muscle too frequently it can lead to overtraining. Overtraining means you breakdown a muscle over and over again and don’t give it a chance to repair itself. This will illicit the exact opposite effect you are looking to achieve. Overtraining will lead to consistent soreness, tiredness, irritability, loss of strength, and worst of all... muscle atrophy. Muscle atrophy is loss of muscle tissue. This will not help your pursuit of increased tone. Now on to why weight training will help you lose fat to see your muscle tone. As I stated earlier, the less body fat you have the more visible your tone will be. To lose any type of body mass you need to burn more calories than you consume. Creating a caloric deﬁcit through exercise is the most effective way to tell your body to get rid of stored fat. Both cardio and and weight training are effective ways to burn calories in order to create a deﬁcit. However, weight training has more distinct advantages. 4 When you exercise your body’s metabolic rate rises. In other words, if you are performing 30 minutes of cardio or weight training you will burn more calories during those 30 minutes than during normal activity. You will also continue to burn more calories after exercise as your body returns to a normal pre-exercise state. The more intense the activity the more calories your body will continue to burn as the body makes this transition. Assuming you are not wasting your time in the gym, the intensity and stress of a weight training routine will allow the body to burn a signiﬁcantly higher amount of calories post-exercise than cardio. Weight training is also necessary to maintain and perhaps add a little lean muscle tissue. Adding lean muscle will not only also help bring out your muscle tone, but it will also help you burn more calories throughout the day. This will help you get rid of unwanted body fat more quickly and make it easier to maintain the changes you make. In summary, weight training is a must to get the lean, toned looked you want. Weight training causing damage to the muscle that allows the necessary changes to take place to increase tone. Typically, muscles can be training two to three times per week, but be sure to never train the same muscle group two days in a row. For more information visit www.andyclarkﬁtness.com.
Pages to are hidden for
"The Secret to a Toned Body!"Please download to view full document