There's No Such Thing as "Toning"
When people talk about a "toned" body, they are referring to a firm body with muscular definition that is lean rather than bulky. Many people (especially women) have the goal of getting toned, and mistakenly believe that using light weights along with high reps will get them the body type they desire.
Many studios and gyms have made the claim that their classes or style will "tone" your muscles-- particularly classes that target women like spinning, barre, yoga, and pilates. While all of those modalities are great ways to get your sweat on, they won't actually "tone" your muscles.
What if we told you that "muscle toning" is a made up concept used in the fitness industry to sell memberships and classes, and nothing more? Well, that's what we're here to do!
How the Myth Started
While the idea of physical training can be traced to ancient Greece, the modern idea of exercise grew in popularity in the 1900's with stretching, rowers, and stationary bikes. When the 1970's came around, jogging and jazzercise classes took the popularity of fitness to the next level, especially among women.
While cardio grew in popularity, weightlifting and strength training was seen as something for bodybuilders and athletes. Men. And if there was one thing women didn't want, it was to appear masculine. Studios, classes, and trainers rose up to help meet this new demand with strength training classes for women using weights going no higher than five pounds. Heavy weights would make you look bulky, whereas light weights would make you looked "toned"-- or so the messaging went. People loved it, and the popularity of this idea is still prevalent today.
So congratulations! You've been a victim of fitness marketing.
Why "Tone" Is a Myth
Physiologically speaking, it is impossible to "tone" your muscles. The concept simply doesn't exists. It's not a thing.
Your muscles only know how to do two things: grow or shrink. There is no process by which we can "tone" our muscles instead of grow them (or "bulk"). We cannot tell our muscles to do one and not the other. We either gain muscle or lose muscle. That's it.
The look of being "toned" simply comes from an increase in muscular tissue having and a low enough body fat percentage to see that muscle without the "jiggle." To get a lean body, you have to strength train in a way that grows your muscles while keeping your body fat percentage low.
How to Grow Your Muscles
So how do you grow your muscles? Let's break down the three different ways to strength train and highlight the ONE way to see muscular growth, or hypertrophy.
1. Light weights, high reps: When we say light weights, we are talking about weights that allow you to do 12-15 reps or more. While working with light weights and high reps can burn like hell, light weights don't recruit enough muscle fibers to actually grow your muscle tissue. It is simply working your muscular endurance. That's a necessity for daily life, as well as athletes who need their muscles to work over an extended period of time. While there is a time and place for this kind of training, light weights will not help you get more muscular definition.
2. Heavy weights, low reps: On the other hand, using extremely heavy weights that allow you to do 1-8 reps is a fantastic way to gain strength, but not necessarily muscular growth. While many muscle fibers are recruited, they are not spending enough time under tension (TUT) to see growth. In layman's terms, your muscles need to spend between 30 and 60 seconds working under the resistance of weight to see growth.
3. Medium/heavy weight, moderate reps: The answer to muscular growth lies in the middle. Using a medium to heavy weight that allows you to do 8-12 reps, but no more, will recruit the necessary muscle fibers while spending enough time under tension (TUT) to see muscular growth. If you can do 13 reps, it's time to pick up a heavier weight.
Takeway: Pick up a heavier weight and do 8-12 reps!
How to Lower Body Fat Percentage
The only way to lower body fat percentage is to be in a calorie deficit, meaning you're burning off more than you're consuming. That's it. The answer isn't doing more cardio, or lifting light weights, or cutting out carbs. None of those things will work if you are still eating more than you're burning.
You can maintain calorie deficit by eating less or moving more. You can move in whatever way works best for you. As long as you are in calorie deficit you will lose body fat percentage.
Here's where it gets a little tricky. It is hard to gain muscle while in extreme calorie deficit. The key is to be in a low calorie deficit (about 500 calories less than you need a day) while maintaining your strength training program.
For example, if your body burns 2,000 calories a day and you want to lower you body fat percentage, you want to be looking at maintaining 1,500 calories a day. You can get there by eating 500 calories less in your diet, burning 500 calories more in your workout, or a combination of the two (recommended!). As long as your calorie deficit isn't too extreme and you are still strength training in a way that facilitates muscle growth, you can gain muscle and lose fat at the same time. If you want to find out how many calories you need in a day, and figure out your calorie deficit from there, click here.
But What About Bulk?
Ok, maybe logically you're following, but in your heart you're still afraid of getting bulky. So let's clear the air right now.
It is HARD to gain muscle. It is HARD to look like a bodybuilder. This is true for men, and it's especially true for women. Women don't have the same level of testosterone men do, which is what makes it possible for men to get substantially larger than women. A woman would have to follow a very strict strength training program and eat like a maniac in order to get that big. It won't happen by accident.
So please, take a few deep breaths. Shake off your fear. Pick up a heavier weight. You'll get that lean look you've been hoping for. You will have gained muscle. And you should be damn proud of that.
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Fire + Voice coaches people on-the-go on how to overcome busy days, yo-yo diets, and unsustainable fitness fads in order to stay fit from anywhere in the world-- and live a life of freedom rather than restrictions-- through online personal training, yoga, life coaching, and global retreats. We show our clients how to be fit and free. Most importantly, we give each client the tools they need to reclaim their body and life.