Each new season is an opportunity to revisit, tweak, or set new fitness and wellness goals. Here’s one that might sound familiar: "I just want to get toned."
Unfortunately this simple statement is rooted in misconception, which doesn’t say much for its attainability. There is no such thing as toning our muscles. Tone is a state of partial muscle contraction at rest. All muscle has tone all of the time. It’s the reason we don’t fall over while seated or standing during our daily activities.
- First, "I want to melt away fat so the muscles underneath are visible through my skin."
- Second, " I am fearful that working hard or lifting heavy weights will cause bulkiness."
Let’s clear up this mess and dispel a few myths so that you can get down to the business of improving your physical fitness level for overall health.
Myth #1: Spot reduction is possible
Myth #2: Lifting heavy weights will make me bulky
Testosterone is the hormone makes hypertrophy happen. Some females have more testosterone than other females, but in general females have very little testosterone compared to men. On the opposite end of the spectrum, lifting very light weights for many repetitions (more than 25) will not cause a training effect and may actually stress the joints. So, not only is this a waste of time, it can be harmful.