{"id":5230,"date":"2018-10-19T04:29:18","date_gmt":"2018-10-19T04:29:18","guid":{"rendered":"https:\/\/www.staging.womenshealthandfitness.com.au\/?p=5230"},"modified":"2018-10-19T04:30:41","modified_gmt":"2018-10-19T04:30:41","slug":"2040-how-to-tone-your-muscles","status":"publish","type":"post","link":"https:\/\/www.womenshealthandfitness.com.au\/fitness\/25-popular-topics\/2040-how-to-tone-your-muscles\/","title":{"rendered":"How to tone your muscles"},"content":{"rendered":"<p class=\"intro\">Still confused at whether you should lift weights or do cardio to tone? We got the verdict on the best way to tone and the type of training you need.<\/p>\n<p class=\"p1\"><span class=\"s1\"><strong>The verdict: WEIGHTS<\/strong><\/span><\/p>\n<p class=\"p2\">Tone is a misnomer \u2013 the watered down version of what it means to have \u2018washboard abs\u2019 to placate the girls who fear bulk. When we improve \u2018tone\u2019, what we are really improving is the image of the muscle beneath the skin \u2013 toned muscles have a larger level of contraction when we are at rest, meaning the shape of the muscle is emphasised. While any form of exercise will help to improve the resting contraction of the muscles, exercises that specifically target the musculature obviously work best. And targeting muscles means smashing it out in the weights room.<\/p>\n<p class=\"p3\">\u201cIrrelevant of whether they get physically bigger or stay the same size, training your muscles will cause them to seem leaner and naturally have a stronger look,\u201d says<\/p>\n<p class=\"p1\">excercise scientist Johann Ruys.<\/p>\n<p>&nbsp;<\/p>\n<p class=\"p3\">\u201cWhile any weights-based program will aid in tone, it\u2019s generally recommended to stick with<strong> hypertrophy-<\/strong> and endurance-style sessions, especially for beginners. They are easier to perform, more taxing on the cardiovascular system and are less likely to cause injury.\u201d<\/p>\n<p class=\"p3\">The increased energy burn induced by endurance-style training will also facilitate fat loss, leading to less packing between muscle and skin and resulting in a leaner look.<\/p>\n<p class=\"p1\"><span class=\"s1\"><strong>Use it: ENDURANCE TRAINING<\/strong><\/span><\/p>\n<p class=\"p2\"><span class=\"s1\">Endurance-specific weight training provides the muscle targeting required for adequate toning without the fear of creating a physique competitor\u2019s muscle size.<\/span><\/p>\n<p class=\"p3\">\u201cFor pure toning, <strong>endurance training<\/strong> is best. It harnesses more energy burn but also stimulates your \u2018slow twitch\u2019 muscle fibres, which do not dramatically increase in size,\u201d says Ruys. \u201cThis means there is no chance of \u2018bulking up\u2019 \u2013 although there is very little chance of naturally bulking up to the degree women often fear anyway.\u201d<\/p>\n<p class=\"p3\"><span class=\"s2\">Think two to three sets of an exercise with upward of 12 repetitions at each. Ensure short rests, approximately 15 to 30 seconds between sets for maximum muscle stress.<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">Try this circuit workout to get your heart rate pumping.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Still confused at whether you should lift weights or do cardio to tone? We got the verdict on the best way to tone and the type of training you need. The verdict: WEIGHTS Tone is a misnomer \u2013 the watered down version of what it means to have \u2018washboard abs\u2019 to placate the girls who [&#8230;]\n","protected":false},"author":11,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"footnotes":""},"categories":[51],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to tone your muscles - My Site<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.womenshealthandfitness.com.au\/fitness\/25-popular-topics\/2040-how-to-tone-your-muscles\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to tone your muscles - My Site\" \/>\n<meta property=\"og:description\" content=\"Still confused at whether you should lift weights or do cardio to tone? We got the verdict on the best way to tone and the type of training you need. 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