Want to see all abs with no flab?
You're not alone. Recently, I've heard this more from both men and women alike. They aren't after extreme bulk or extra-tiny waistlines, either. They only want to be healthy, look fit, and have all the strength and energy they need to meet daily challenges. Basically, they want excellent muscle toning. The key to this is three-fold. It requires a disciplined diet, diligent cardio, and an intense, but not overly heavy, weightlifting program. Like a tripod, good muscle tone simply won't stand up if any of these are missing.
Eat a balanced diet
To increase muscle tone, begin by eating five smaller meals per day, rather than three larger ones. Ensure all five meals contain a significant protein source and avoid eating large quantities of starchy carbohydrates past the early afternoon. By spreading your calories out this way, your metabolism will run more evenly. Also, if toning is your goal, you should avoid binges on junk food, even on cheat days!
Do smart cardio
The second key to a toned body is regular cardiovascular exercise to burn off energy that could otherwise be stored as fat. This occurs both during your cardio sessions and also indirectly, by raising your overall metabolism. But endless steady-state sweat sessions are not the answer. Instead, mix up your cardio with interval training that fluctuates between approximately 60 per cent and near 100 per cent effort. This can be performed for about 20 to 30 minutes before a workout and on up to six days per week. Or you can get your cardio fix from playing an active sport, like soccer, swimming, or ultimate frisbee.
Work harder in the gym, not heavier
Finally, you'll need the right weight lifting program to really target muscle toning. Generally, this means performing more repetitions at somewhat below your maximum lift weight. Shoot for a weight you can comfortably lift 12 to 15 times. Above all, a toning workout should always feature short breaks between sets, or, through the use of super set variations, no breaks at all. This keeps your heart pumping and the calories burning. These sessions should target every major muscle group, be performed at least three times per week, and should be totally overhauled with new exercises every four to six weeks. Need another hint? If you're not sweating, you're not toning.
Here is a typical, whole-body toning workout plan:
- 1. Alternate lunges, three sets, 12 reps per leg.
- 2. Lying leg curls, three sets, 12-15 reps.
- 3. Bench step-ups, two sets, 12 reps per leg.
- 4. Seated cable rows, three sets, 12-15 reps.
- 5. Incline chest flies, three sets, eight-12 reps.
- 6. Crunches on ball, three sets, 20-25 reps.
- 7. Bicycle kickouts, three sets, 20-25 reps.
Shaun Karp is a certified personal trainer. For further information, call his office at 604 420-7800 or visit karpfitness.com.
