When people come to the gym they often have a couple of goals in mind. One is to increase muscle and the other is to become ‘leaner’ and gain a more toned physique. It can become quite confusing which advice to take on board to achieve your goals. So i-Motion Gym thought it would be handy to put some golden rules together to help you towards. This week we look at how to use weights to tone your physique.
If you are looking to tone up then you need to do a different kind of workout to those who are looking to build muscle. You need to gauge weights so that they are heavy enough to demand a workout but not too heavy that you cant complete a good number of repetitions.
When it comes to fuel you are going to want Protein and Carbohydrates on board. You need to try and consume clean and easy to process carbohydrates. Think about Wholemeal Rice, Sweet Potatoes and Lentils. You want to try and take on half a gram of Protein per Pound of body weight you have. Don’t exclude Fruit and Vegetables. Eat small amounts regularly throughout the day, remember to check the label for calorie content and ensure you are eating the right things.
In the workouts below you need to be aiming to do reps of between 15 and 25. Remember good technique is key to any good workout. Use mid-weights and produce a high number of repetitions. So longer, controlled, mid-weight; By repeating the exercise a number of times you are increasing the cardiovascular aspects of the workout whilst toning the muscles, that means fat burn and muscle build.
When you are planning your workouts, and yes, they should be planned and varied! Make sure you either focus on the whole body in each of the workouts, this again leads to heavier cardio aspects. A good routine would incorporate weighted repetitions for the whole body; think weighted squats, thrusts and curls; as well as non-weighted higher rep sessions; think skipping.
Once you’ve hammered your muscles and your cardio in the gym don’t be afraid to give yourself a bit of after-care. Warm Down with stretching your muscles in held positions or using a foam roller will help you recover quicker and stop injury. Remember you are contracting and expanding your muscles vigorously!
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