The Secrets of Toning

For every ten people I train, about eight of them rank weight loss and toning somewhere toward the top of their list of goals.  Unfortunately, most people don't know where to start with toning, and myths on infomercials and in magazines deter them from doing what is right.  Below are three secrets to toning that will clear up those myths and get you on the right track to your ideal body.

# 3 Lift Heavy Weights

Whether you are a male or a female you need to understand the importance of challenging yourself in the weight room.  Don't buy into the myth that high repetitions with low weight are better for toning.  That ideology is completely false and a waste of your time.  Find a weight that challenges you to complete 12-15 repetitions correctly.  This will help you to build muscle gradually without gaining a ton of size overnight.

Ladies, because you lack high amounts of testosterone you are never going to look like Arnold without the help of supplementation.  Building muscle helps to speed up our metabolism and weight loss.  Don't let the thought of 26" biceps discourage you from curling 15 pound dumbbells.  It's never going to happen, so lift as heavy as you can without sacrificing your form.

# 2 Pay Attention to Your Target Heart Rate

Contrary to popular belief, cardio is not the magic wand of weight loss.  Just because you're going to the gym and hitting the treadmill three times per week doesn't mean you're going to see the results you're after.

Is weight loss one of your goals or are you at the stage of the game where you are ready to focus on toning?  Subtracting your age from 220 will give you an idea of what your max heart rate is.  Once you calculate that stick with low intensity cardio (around 65% of your max heart rate) for weight loss and high intensity cardio (around 80% of your max heart rate) to increase your endurance and work on toning.  Make sure you're not in the habit of doing the same cardio everyday.  Every part of your workout routine needs constant change and creativity if you want to avoid hitting a plateau.

# 1 Don't Let Your Diet Be Counterproductive 

Last but not least, it is important that you put at least some thought into your diet.  For most people, this is the hard part.  If you feel like turning your diet completely around is unrealistic and may even end up discouraging you, don't stress too much.  At the very least begin paying attention to your diet and making smarter choices one at a time.  If portion size is something you know you need to work on then take that alone and work on it until it becomes a part of your routine.  If you know you could stand to drink more water then make that your first order of business when it comes to your diet.  The bottom line is you don't want your poor eating habits to eradicate your work in the gym.  Exercise is only one half of the battle and the only way to get ideal results is to give it 100%.  Start small if you need to and a healthier diet will begin to come together.