| Toning--Lose Fat and Increase Muscle |
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- Strength training increases muscle mass
- Fat lies on top of muscle, a toned look is produced by slowly shedding the fat layer and building muscle, causing your natural frame and muscle definition to show through
- Women DO NOT bulk up, especially when combining moderate calorie restriction (1200-2000 cal/day) and completing personal cardio (4-5 hrs/week), note that some women build muscle easier than others and some less as easy
- "Spot" treating does not exist (strengthening a muscle group and assuming that localized fat loss will occur, for example, doing crunches and thinking that will reduce fat around the waist)
- A toned, sculpted look occurs by: strength training 2-4 days/week, eating 1200-2000 cal/day, doing personal cardio hours 4-5 hrs/week typically
- If body weight is lost at a moderate rate such as 0.5-2.0 lbs/week or 1-2% of body weight lost/week, more fat is lost and more muscle is retained. For every 1 lb of body weight lost at a moderate rate as described it's about 0.25 lbs muscle and 0.75 lbs fat. When losing weight too rapidly, less fat and more muscle is lost--the opposite of what you want and possibly as high as 0.25 lbs fat and 0.75 lbs muscle lost per lb of body weight. This is why losing weight at a moderate rate of 0.5-2.0lbs/week or 1-2% body weight lost/week is the best way to acheive a toned look. A moderate rate maximizes the amount of fat lost and the amount of muscle retained.
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