Training Services: Muscle Toning

The combination of weight training, aerobic exercise and sound eating habits have shown to be the most effective for fat loss and toning. Toning is simply the restoration of muscle and the simultaneous decrease of fat. Every year after the age of 25, the average American gains one pound of body weight, yet loses one third to one half pound of muscle. Consequently, our resting metabolism decreases approximately one half of a percent every year. Proper exercise and sound eating habits can reverse this process.

While aerobic exercise burns fat during exercise, anaerobic exercises, like weight training or sprints, utilize fat hours after exercise. Weight training can also increase the metabolic rate a second way: It restores muscle tissue that had been lost over the years from a sedentary modern lifestyle, thus improving the aesthetics of the body by accentuating its curves and shape. The average adult adds 3 pounds (1.36 kg) of muscle after 2 months of strength training and consequently increase their metabolic rate by 7%. One pound of muscle burns approximately 30-50 Calories per day. In contrast, a pound of fat only burns about three Calories per day. After 3 months of strength exercise, the average adult loses 4 pounds (1.8 kg) of fat despite eating 15% more Calories.
Weight training exercises that use large muscle groups (e.g. Gluteus Maximus, Quadriceps, Hamstrings, Chest, and Back exercises), with a progressively greater resistance, have the most potential for restoring lean body weight and raising the metabolism hours after exercise.
Most people do not have to be worried about getting too big when training with weights. Evidence suggests that less than 20 percent of men, and very few women, can develop large muscles, even if they wanted to, regardless of what program they follow. Bodybuilders seen on TV have usually trained for years, possess a certain degree of genetic aptitude and, most likely, have used anabolic steroids sometime in their careers.