strength training

The Best Workout Routines for Toning

903839_fitness1So you want to get fit? You want long sculpted muscles and great definition by summer time? There are several workout routines for toning on the market but how do you know the one you choose is going to be worth the money you spend on it? Easy, I’m about to tell you about two of the very best in workout routines for toning and getting the body you have dreamed about. Dedicating yourself to a workout system is a big deal. Not only are you going to spend money on it but you will also spend time and possibly have to rearrange your life a little to accommodate the new workouts and eating habits. You want to make certain that the workout you choose is going to be worth the sacrifices you make and give you the results that you seek.

 

The best workout routines for toning will guide you through serious strength training moves to build muscle. Only the very best workout routines for toning will make you wonder if you can handle it and then reward you with the muscle tone and strength you have been seeking all along. They do this because the best workout routines for toning aren’t easy. You will work, you will get tired, and you will definitely be sore!

 

Both P90X and ChaLEAN Extreme were created to give people the total body transformations they were looking for. Whether you need to lose weight or simply tone up what you have, either of these workout routines are great for toning and firming up your entire body.

 

P90X is an extreme workout routine for toning and for total body fitness. With a wide range of workouts and routines, you never get bored with the P90X system. Celebrity trainer Tony Horton guides you through this system that pushes your body to the next level and keeps you off of plateaus using the concept of muscle confusion.

 

The newest kid on the block, ChaLEAN Extreme is another great workout routine for toning. Chalene Johnson will have you lifting slow and lifting heavy in an effort to build muscle. “Muscle burns fat”, which means while you build your muscle, your metabolism will increase and you will subsequently lose that fat you have been wanting to get rid of, revealing tight, toned muscles.

 

Any way you look at it, P90X and ChaLEAN Extreme are by far the best workout routines for toning on the market today. If muscle definition is what you want, you came to the right place.

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Strength Training with Resistance Bands

resistance-bands-men-iStrength training with resistance bands isn’t new to the fitness world. Why, then do they still occasionally get a bad rap. I assume people think because they aren’t heavy like weights they can’t get the same workout with them. Or they think those pretty colored soft bands are made for people that aren’t as serious about getting muscle definition. This is a common misconception and one that has been proven wrong time and time again.

 

Resistance bands offer a great tool for getting fit and building muscle. They do this in a way that is convenient and even portable. While resistance bands might not look as tough as free weights, it only takes one good workout with them to see that strength training with resistance bands can be seriously effective.

 

Using resistance bands can show you just how wrong these misconceptions about them were. One great extra that resistance bands offer is equal resistance on both the engaging and disengaging of muscles. What I mean is when you do a bicep curl, for instance, you are working against the band to curl your arm up. But, you also fight the urge to have your arm swing back to the starting position, again engaging your muscles on the descent. Strength training with resistance bands can offer a great workout.

 

Unlike free weights, you can take your resistance bands on flights, in your car, and even keep a set in your desk drawer. Try putting a set of hand weights in your carry on when you travel and see how far you get! Strength training with resistance bands offers convenience and portability unmatched by hand weights.

 

Both P90X and ChaLEAN Extreme offer alternate examples for those people who choose to use resistance bands. Getting an intense workout is as easy as following the examples and working hard. Strength training with resistance bands is certain to give you major results with either of these two serious fitness programs.

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No Pain No Gain in the World of Strength Training?

We’ve all heard the overused phrase “no pain no gain” in reference to fitness and weight loss, but is there any truth to it in the world of strength training? The answer: yes. Discomfort, not excruciating pain, is a sign that your muscles have been worked appropriately and are in the process of repairing, or building. Whether you are doing a strength training routine for muscle building and definition or more for a weight loss aid, a certain level of discomfort is a good sign.When muscle is worked to the point of failure (or complete exhaustion) it will be sore. This soreness is due to muscle trauma. During strength training, or any strenuous exercise, tiny tears occur in the muscles. As your body works to repair and reinforce those tears and trauma, muscle is built and gained. Think of it as a thick layer of spackle on a crack in the wall. Our body naturally repairs these traumatized muscles and this is where we gain muscle mass.
 
Of course tears in the muscle will cause pain and slight discomfort. When working your muscles to the point of failure, however, or participating in a strenuous fitness program, you must be able to recognize the difference between good pain and bad pain. True “no pain, no gain”, but too much pain will not increase your results. As you design or embark on a strength training routine, you will get to know your body, what it can handle and when you have gone too far. It is important to ease into these intense routines, however, because pain can also be a sign of injury.
 
Injury can keep you out of a strength training routine for weeks. Knowing how much to do in order to reach muscle failure is key, rather than pushing your body past what is a healthy level of exertion. With any repetitious strength training move, you should be able to comfortably execute the move for the first several reps, but be struggling by the last. If the first few reps are exhausting, you may be pushing too hard. Taking it slow to find the balance that is right for you is vital. 
 
“No pain, no gain” isn’t just a cute term, it’s true when it comes to exercise and strength training. The next time you wake up and feel like you were run over by a truck, or wonder if everyone notices your funny, uncomfortable gait due to a great leg routine, remember you are building muscle and while you are experiencing this discomfort, your body is getting stronger for next time.
 

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Does Spot Training Work?

The short answer is no. Spot training does not work. Crunches will not immediately burn fat on your stomach. Nor do leg raises melt fat off of your thighs. There are several reason spot reducing isn’t effective. It’s true that genetics has a lot to do with where we gain weight and were it comes off first when we lose. For some people fat around the middle goes last. You can lose weight but because of genetics, your tummy won’t go until you really step up the exercise and buckle down on the eating.Although spot training will not reduce fat on those areas specifically, it will improve the muscle tone. For instance, if you are trying to lose weight in your stomach and do 200 crunches or 3 ab routines a day you won’t necessarily lose the fat there but you will gain strength and muscle tone in your midsection. What this means is when the fat finally does come off, it will reveal more defined muscles because you have already been training those muscles.
 
Also, spot training can increase metabolism and help you lose weight just like any other strength training routine. When you build muscle, your metabolism is increased thereby increasing the likelihood that your body will burn fat. This works because muscle burns more calories than fat, even at rest. As a part of any weight loss program , you must incorporate strength training. While this won’t burn fat immediately where you train (saggy arms anyone?) it will increase your metabolism and cause your body to burn more fat overall.
 
Also important in losing fat is cardio workouts. Cardio or raising your heart rate to an aerobic level immediately burn calories. Things like running, kick boxing, dancing, and biking are all good cardio exercises. While this calorie burn isn’t sustained like the one you get by strength training and gaining muscle mass, it is important none the less.
 
If you stomach or thighs are the last trouble area to go when you lose weight, it’s definitely time to pick up the fitness effort. By strength training and increasing cardio you can lose fat overall and gain muscle definition. Spot training won’t get you closer to your goal, but is an okay addition to any strength training workout.

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What are the Benefits of Strength Training?

Incorporating a strength training routine into your fitness regimen can unlock a lot of potential. Aside from boosting your weight loss and helping with plateaus, strength training carries many benefits you may not normally think of. We cannot survive on cardio alone, and strength training is cardio’s partner in fitness. One does not do nearly as well without the other. Being aware of all of the benefits of strength training will only help motivate you to make it a regular feature in your workout regime.
 
1. Increased metabolism
Muscles burn more calories than fat. What this means is that someone with more muscle mass has a higher base metabolic rate than a person with a higher body fat percentage. Muscle burns more calories simply by being there. By increasing your muscles, you will burn more calories even while you sleep.

2. Increased bone density
A common issue with aging is a decrease in bone density and heightened risk for osteoporosis and bone disease. A little known benefit of strength training is increase bone density, decreasing your chances of brittle bones later in life.

3. Injury Prevention
When your strength is up you are less likely to be injured. Increased muscles and stronger joints from strength training provide extra reinforcement and protection from injuries. Particularly for athletes, this strength training benefit can ensure that your other sports and activities don’t lead directly to injury.

4. Increased Strength
Yeah, I know, duh! But, you by incorporating a strength training routine, things like lifting, bending, carrying and climbing will seem much easier than before.

5. Improved Posture
Your posture appearance will improve as abdominal, back, shoulder, and neck muscles are increased. You will sit, stand, and walk straighter with this benefit of strength training.

6. Increased Flexibility
Working your muscles through their range of motion can improve flexibility making everyday movements seem easier and more fluid.

Of course, the benefits of strength training don’t stop there. Like all other exercise routines, additional benefits of strength training include: healthier cardiovascular system, better stress management skills, weight loss, and better overall health.

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