The theory that tone is achieved by lifting light weight, with higher repetitions, has been debunked over and over again. Still many men and women hoping to achieve the beach body look, oppose to a body building physique, claim to have a genetic predisposition to bulking up. And you know what, I believe them. However, I still advice no more than 15 reps a set.
The thing is, many people do indeed put on mass more easily than others. It's actually quite difficult to gain inches in muscle. A 1/2 inch increase in the bicep, for example can take up to eight weeks on a new exerciser to achieve. Not to mention building muscle also involves a lot more eating, and sometimes even that is not enough.
I've noticed throughout my years as a personal trainer it's hardly the amount of muscle that disturbs people. I can promise that you will never wake up one day looking like The Incredible Hulk. It's the way the actual muscle looks, that is the problem.
When we lift weights, the muscle contracts. This tightening effect produces a shorter, bulkier physique, instead of slender and lean one. The simple, skinny solution: Stretching and cardio.
Muscle grows and takes shape by contracting and lengthening. If you are only lifting (contracting, shortening) and not stretching (lengthening, elongating) you are only getting half the result!
Take a look at a yoga body. A person that only performs body weight exercises, and a lot of stretches, such as an Ashtanga yoga student or a marathon runner, will develop very long and thin, or "stringy" muscles, whereas a body builder has stock and bulk.
Combining all of three disciplines will develop the beach body look:
-Build muscle from weight lifting, to increase metabolism, protect bones, joints and ligaments, and to tone.
-You need cardiovascular activity for your heart, lungs and fat all-over burn.
-Finally, stretching brings it all together. It has a big place in physique development. Not to mention the wellness component to a fitness regimen. It's relaxing, and protects your body from the pain and stress that vigorous exercise places on it.
In short, don't blame the weight lifting, or lift little weights to tone out. Balance your exercise routine with the primary components of fitness: Weight lifting, cardiovascular activity and flexibility training.
Train Smart!
Kaleena Lawless
Personal Training Specialist
http://www.kalisthenixfitnessblog.com
Article Source: http://EzineArticles.com/?expert=Kaleena_A_Lawless
