Do
you feel it’s time to take your workout results from ordinary to
extraordinary? Want to learn what it
really takes to develop toned, defined and sexy curves?
It
unfortunate to see how many females who fear muscle and end up detouring their
progress in what should be a relatively easy goals, “toning”.
I’ve
always found it ironic when I read fitness magazines or hear trainers tell
females you can’t build big muscles because you don’t produce as much
testosterone as a man (which is true) and then paradoxically say to just use
low weight and high reps!
Why
would it matter if a female lifts heavy weights and low reps if she doesn’t
have the hormones to produce big muscles? Why do “fitness experts” contradict
themselves and perpetuate myths? Perhaps they are scared to prescribe heavy
weights and low reps because they are misinformed on “toning”?
Here’s
what females must understand about toning if they ever want TRULY toned,
defined and sexy curves:
Relying
on low weight and high repsresults in spending years trying to achieve
what
a few months of heavier weight and low reps could potentially bring if the
weights were progressed up at a gradual level!
The
entire, “Drop the weights and go for a burn…” advice is complete nonsense!
Here’s why:
There
are two types of muscle tone.
Myogenic
muscle tone and neurogenic muscle tone. You need both for a sexy,hard and
defined looking body.
Myogenic
tone can be defined as residual tension in a resting muscle. What this really
means is how hard, full and dense your muscles are when you are at rest. An increase in myogenic tone is a permanent
increase in the appearance of your muscles. Myogenic tone is affected by the
density of your muscles and is improved by stimulation of the contractile
proteins using a heavy load and low rep training workouts. [i.e. reps in the
8-12 and 13+ range]
Neurogenic
tone refers to the level of tension in a muscle in a working or flexed state.
That is how “hard” a muscle is when you are training it or just flexing
it. It refers to muscle tone that is
expressed when movements occur (like when you extend your arms to point).
Neurogenic tone is improved due to the effect lower rep training [i.e. less
than 7 reps] has on improving the efficiency of your central nervous system.
Heavy
weight training for women increases your myogenic tone through the hypertrophy
(growth) of the contractile proteins myosin and actin (myosin and actin are by
far the most dense components of skeletal muscle).
Lower
rep training with heavier weights is by far the best way to get a lean, defined
and tight body. This type of training will increase the sensitivity of alpha
and gamma motor neurons, thus increasing neurogenic tone when conducting even
the simplest of movements (i.e. walking, extending your arm to point, etc).
Training
with heavy weights improves both myogenic and neurogenic tone. When a body is stripped of much of its fat,
muscle density and hardness go a long way to enhancing the attractiveness of
one’s physique! If your goal is to have
a lean, sexy and defined looking body, then incorporating training with heavy
weights and low reps is the next (and best) step to set yourself up for an
amazing body.
Need
proof?
Have
you ever seen a women in the gym or in a magazine with defined arms? Toned shoulders? Sculpted calves? Trim thighs?
The way their bodies are sleek and curved is easy to achieve once you
drop the “drop the weights and go for the burn” nonsense and begin working out
with some heavier weights and lower reps -- this is the best way to lean, hard
and strong, but not big! As long as you
manage your calories, there is no fear in getting big.
Now
that you can see a difference between myogenic tone and neurogenic tone it’s
time to use this information to go from ordinary to extraordinary or Curveless
to Curvalicious!
To
read about 4 “toning” myths that must die and what’s really holding you back
from toned, defined and sexy curves, check out Flavia Del Monte’s CURVALICIOUSBody Sculpting System.
By Flavia Del Monte, C.P.T. C.N. R.N.
& CURVALICIOUS
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