Personal training is about goal setting…
When I begin working with clients on a 1-2-1 basis, or on my 10 week programme, I ask them to state their individual goals. The most common answer I hear is “I would like to TONE UP…but I do not want to BUILD muscle”.
In this post, I am going to prove the above statement is incorrect. It is a big fat lie sold to you by the media!! It is physically impossible for skeletal muscle to go from soft to hard, or from hard to soft. Nor is it possible for muscle to be converted to fat or vice versa. Muscle is muscle, fat is fat, plain and simple.
First, let’s look at what people really mean when they say their goal is to ”tone up’. From experience, clients generally mean their goal is to develop a lean physique with shape and muscle definition. Sound about right?
In order to achieve this, there has to be an increase in lean mass (muscle hypertrophy) and a decrease in body fat (mainly subcutaneous, under the skin, fat). The above goal can only be achieved by altering body composition (muscle to fat ratio) in favour of lean tissue.
And to achieve this, YOU MUST ENGAGE IN STRENGTH TRAINING. Strength training, supplemented with moderate cardiovascular training is imperative in building a lean muscular physique. Of course, nutrition is paramount, but that is not the purpose of this post.
And by strength training, I don’t mean light weight and high repetitions. YOU MUST OVERLOAD MUSCLES with relatively heavy loads to stimulate fast twitch muscle fibres. This is not the same as body building, which is a totally different discipline.
Strength training will take care of any muscle adaptations and, to an extent, fat loss. Add some cardiovascular conditioning, and you are on course to achieving your goal of a lean healthy physique.
Strength training and cardio don’t have to be exclusive from one another. Science has proven HIIT, metabolic resistance training and circuit training have all been proven to get results fast!
This is the principle my CIRCUIT TRAINING CLASSES and BOOT CAMPS are designed upon and it is the reason my clients continue to achieve their goals and meet targets.
I hope this was of benefit
Alan (May 2018)