The Myth of Toning

Toning: The idea of “toning up” is just an increase in muscle tissue with low enough body fat to see the definition of the muscle and getting rid of “the jiggle”.
Muscle either expands or shrinks, so the idea or firming up your muscles is a myth. Fat doesn’t turn to muscle and muscle doesn’t turn into fat.

With this said, resistance training is necessary in order to gain muscle. Enough stress needs to be put onto your muscles in order for them to change and grow. The idea of “not wanting to get bulky therefore you don’t lift heavy is a myth approach. When opting for little to no resistance and a lot of repetitions might not put your muscles through the stress it needs and therefore it has no reason to adapt and grow.
Training with a resistance that will produce muscle fatigue 8-12 repetitions works amazingly. To give you even a better insight, you can use strength training to give you cardiovascular benefits. Strength training is key and you can use it to your advantage. Aim to fatigue every set but keep your rest periods very short in order to keep your heart rate elevated ( aim for 30 seconds).  With every set, you will become more fatigued so don’t worry if you can’t complete as many repetitions as your first sets because eventually your body will adapt to the stress you’re putting it through, you will have more muscular endurance, and become stronger.  The more muscle you have, the more calories you will burn at rest giving you another reason why you should be focusing on strength training. For every lb of muscle you have, your body utilizes 6 calories to sustain itself vs fat, that only utilizes 2 calories.  There is no way as a woman you will look like a man because we do not produce enough testosterone to build muscle like they do. So lift heavy, aim to build muscle and include strength training on a daily basis.  Choose HIIT cardio and circuit training over prolonged cardio. Prolonged cardio only burns muscle sabotaging the results you are looking for. If you’re looking to look toned and firm and loose the giggle then you must get to resistance training.
Circuit training :
A method of physical conditioning in which one moves from one exercise to another, usually in a series of different stations or pieces of equipment.
Example: Total body circuit 3 sets 8-10 reps each.
  1. Chest press
  2. Bent over barbell rows
  3. Dumbbell Shoulder press
  4. Barbell curls
  5. Triceps extensions
  6. Back squats
  7. Stability ball crunch
High Intensity Interval Training (HIIT):  high intensity short intervals with periods of low intensity intervals of active recovery.
  1. Jump rope for 20 seconds, rest for 10 seconds and repeat 8 times.
  2. Sprint for 20 seconds, walk for 10 seconds repeat 8 times.
  3. These two styles of training can help you build muscle and burn fat following a healthy diet .
#themassymethod #godschild

El Mito De Tonificar

Tonificación: La idea de “tonificar” es sólo un aumento en el tejido muscular con poca grasa corporal suficiente para ver la definición del músculo y deshacerse del “flacidez”.
El músculo o se expande o se contrae, por lo que la idea de endurecer sus músculos es un mito. La grasa no se convierte en músculo y el músculo no se convierta en grasa.
Con esto dicho, el entrenamiento de resistencia es necesario para ganar músculo. Hay que poner suficiente estrés en los músculos con el fin de que cambien y crezcan. La idea de “no quererse ver grande o musculoso/a ” y por lo tanto no levantar pesado, es un mito. Al optar por poca o ninguna resistencia y una gran cantidad de repeticiones  no pone la tension suficiente en  los músculos que se necesita y por lo tanto este no tiene ninguna razón para adaptarse y crecer.
El entrenamiento con una resistencia que producirá fatigacion muscular entre 8-12 repeticiones funciona increíblemente. Para darle aún una mejor comprensión del tema, se puede utilizar el entrenamiento con pesas para darle beneficios cardiovasculares al cuerpo. El entrenamiento de pesas es clave y usted puede utilizarlo a su ventaja.
Trata de fatigarte en cada serie, pero manteneniendo los períodos de descanso cortos con el fin de mantener tu ritmo cardíaco elevado ( 30 segundos de descanso).
Con cada serie te vas a sentir más cansado,  así que no te preocupes si no puedes completar tantas repeticiones como las que realizaste en tus primeras series, porque con el tiempo, tu cuerpo se adaptará a la tensión que le estás poniendo. Vas a tener más resistencia muscular y vas a ser más fuerte.
Cuanto más músculo tengas, más calorías quemarás en reposo, otra razón por la que u debes centrarte en el entrenamiento de pesas. Por cada libra de músculo que tengas, tu cuerpo utiliza 6 calorías para sostenerse a lo contrario de la grasa, que sólo utiliza 2 calorías. Así que en vez de hacer cardiovascular prolongado para “perder grasa” y después enfocarte en las pesas, enfócate enaumentar tu masa muscular. (Este es otro mito que no tiene sentido y espero que te lo haga aclarado).
No hay forma de que una mujer se verá como un hombre porque no producimos suficiente testosterona para construir el músculo como lo hacen los hombres. Así que levanta pesado sin miedo.
Elije cardio HIIT y entrenamiento en circuito sobre cardio prolongado. Cardio prolongado sólo quema el músculo  saboteando los resultados que estes buscando si lo que quieres es “tonificar”.
Entrenamiento de circuito:

Un método de acondicionamiento físico en el que uno se mueve de un ejercicio a otro , por lo general en una serie de diferentes estaciones o piezas de equipo.
Ejemplo: circuito de cuerpo completo 3 series de 8-10 repeticiones por cada ejercicio.
  1. Press de pecho
  2. Remo
  3. Press de hombros con mancuernas
  4. Flexiones con barra
  5. Extensiones de tríceps
  6. Sentadillas con barra
  7. Abdominales con bola Suiza.
Intervalo de Alta Intensidad ( HIIT ) : intervalos cortos de alta intensidad con periodos de intervalos de baja intensidad con recuperación activa .
  1. Salto de cuerda por 20 segundos, descanso de 10 segundos. Repite 8 veces.
  2. Sprints por 20 segundos, camina por 10 segundos. Repite 8 veces.
  3. Estos dos estilos de entrenamiento pueden ayudarte a construir músculo y quemar grasa acompañados de una dieta saludable.
#godschild #themassymethod

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