muffintop-less:

The Truth About Muscle Toning 
by Flavia Del Monte, Certified Trainer and Nutritionist

“It is unfortunate to see how many females who fear muscle end up detouring their progress in what should be a relatively easy goal, “toning”.

I’ve always found it ironic when I read fitness magazines or hear trainers tell women you can’t build big muscles because you don’t produce as much testosterone as a man (which is true) but then paradoxically say to just use low weight and high reps or go for the burn! 

Why would it matter if women lift heavy weights and low reps if we don’t have the hormones to produce big muscles? Why do “fitness experts” contradict themselves and perpetuate these toning 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 muscle toning if they ever want TRULY toned, defined and sexy curves:

Relying on low weight and high reps results 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 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 moderately heavy loads and moderately lower rep training workouts. 

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 get rid of 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. Remember, muscles grow on calories so as long as you don’t start eating like a bodybuilder, you will never come close to looking like one (thank goodness)!

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 and Curveless to Curvalicious!”

kennie2:

THIS IS MY WORKOUT PLAN

if you have an itouch/iphone get nike training club, they are the workouts i follow

if you dont have one here they are

(repeat all workout 3 times, i do it through out the day)

ARMS!

• 1 min single leg arm curls (with dumbbells) 
• 1 minute push-ups (or alternate medicine ball push-ups)
• 1 minute modified tricep push-ups
• 30 sec sumo squat with press (with dumbbells)
• 1 min plank row (with dumbbells)

ABS!

• 1 min toe touches (with medicine ball or dumbbells)
• 1 min russian twists (with medicine ball or dumbbells)
• 30 second plank
• 30 second modified side plank on each side
• 1 minute crazy ivans (with medicine ball or dumbbells)

LEGS!

• 1 min side lunge (with dumbbells)
• 1 min squats (with dumbbells)
• 30 second squat jumps
• 30 second ski jump (with dumbbells or medicine ball)
• 1 min around the world lunges
• 30 second split jumps

BUTT!

• 1 min hip lifts (go onto your toes for max burn)
• 1 min cross back lunge (with medicine ball or dumbbells)
• 30 second split jumps
• 1 min side lunge with rotation (with medicine ball or dumbbells)
• 1 min modified side plank with leg lifts

For the K Distances

• Walk them
• Run them
• Or multiply by 3 and cycle them

For the Yoga

http://www.youtube.com/watch?v=iskyDKzaq2k

Enjoy :D

I AM DOING THIS

roadto-fitandfabulous:

punkrockmermaid:

Ten Things To Do When You Feel Like Crap:

1. Have a really hot, long shower. Cry if you need to. Sit on the ground. Feel sorry for yourself. Let the steam soak into your skin. Let the hot water wash your face clean. But the moment you turn off that water, you are done feeling sorry for yourself. Make a decision to move on from that sadness.

2. Clean. I know, cleaning is boring and annoying - but how about that feeling you get when you are finished? The clean small of the vacuum? That feeling of accomplishment? Who knows, you might even find money along the way. Totally worth it. It’s like starting with a clean slate.

3. Call a friend you haven’t spoken to for a while. If your first choice doesn’t pick up, choose someone else. Ask them all about how their lives are going and tell them about yours. Not only will it take your mind off whatever crappy thing you have been plagued by, but you will laugh with them! Laughing triggers endorphins and endorphins make you happy!

4. Go for a run or a walk. This get’s your endorphins and dopamine going crazy. You will get more energy and more happiness just because the chemicals in your body are running around!

5. Stop and take it all in. Walking in the night? Stop and look at the stars. Breathe in the cold air. Feel alive. 

6. Stop whining. Ever heard the saying “love life and life will love you back”? Or, the idea of the power of attraction? It’s true! If you sit around saying “why me, waaaaa waaaa” then bad things will happen to you. You’re already defeated. If you start saying, “I will be happy, I will accomplish my ambitions, I will find love, I do look amazing, I am a great friend” etc., then not only will you start to believe them but you will be amazed at what amazing things start to happen.

7. Drink tea. This always works. Not a tea fan? Try hot water with a slice of lemon and some agave syrup. 

8. Make a conscious decision to stop holding certain grudges. We all have people we have held grudges on in the past. Let them go. If you feel like you owe this person an apology, don’t be too proud. Send them a sincere facebook apology. Sincerity is in the intent, so even if it’s a 2 sentence apology - as long as you mean it it’s worth it. 

9. Cook some really nice, warm food. Stimulate your taste buds with anything as simple as two minute noodles or as lavish as a three course garlic bread, pasta bake, chocolate mousse triple combo. 

10. Write down a list of goals to achieve for the week. As simple as “buy insect repellent” or as large as “jog for 25 minutes non stop” and tick them off when they’re done. You will feel very accomplished and that alone will help pep up your mood!

xoxox

I love this, I use these things when I am feeling down and they really work!

t-ranquillity:

click here for boho ❂

want one