Dooley Noted: 12/8/14
I can’t seem to walk a block without seeing an advertisement for “toning” fitness classes.
This got me thinking: What does “toning” even mean?
I remember nearly wearing out a Buns of Steel video in high school, watching the aerobics instructors in their swimsuits.
I thought the same thing then as 20 years later: This video isn’t what they do to look like that.
I never got the least bit of tone from those videos. And I used them daily for an hour!
Were they bad videos? No.
They just couldn’t tone what I didn’t have in the first place.
True “toning” comes down to lean mass and decreased body fat.
So, if people want six pack abs and a tight, firm butt, they will have to build some muscle and lose some fat.
They’ll need to squat and deadlift.
They’ll need to watch their nutrition.
I’ve said it before, and I’ll say it again: the best six pack abs and biggest gluteal muscles are on the obese.
They are bodybuilders, carrying the weight all day.
But the adipose prevents the “toned” look.
On the opposite side, the skinny Justin Bieber looks “toned,” with virtually no body fat and a teeny bit of muscle. (But do you want to really look like that guy?)
I also looked very toned at the peak of an eating disorder, when the way I looked on the outside was not reflective of what was happening on the inside. My body fat was lower than today, but my health was a mess.
We can also play the genetics card for a lack of “tone.”
We’ve got the endocrine disorder card, too
To do your best at getting “toned,” you’ll need to reduce the amount of visible subcutaneous adipose atop your muscle.
That’s the absolute truth.
Some real life tips for getting toned but staying healthy:
1. Do compound exercises to rev up hormones for building lean mass and burning fat. Squatting, deadlifting, push-ups, and pull-ups should be core to your program.
2. Do high intensity interval training for fat loss to accompany your resistance training.
3. Never lose your mobility. Walk and talk the stairs everywhere.
4. Whenever you can, save the sugar and starch for after you work out. If you’re going to eat that stuff, make it work for you and not against you.
5. Don’t crash diet. You’ll end up fatter and lose your lean mass. Seek a professional to help you with nutrition. You probably need the most help with this part. Get a coach.
6. Walk past the toning classes and try semi-private training classes. Yes, they’re more expensive. But they are more valuable. You’ll get so much from your money, like individualized programming for your needs, and an expert trainer watching you work to keep you safe.
7. Eat a little less. Sweat a bit more. Pick up heavy things. Sleep hard, even if it’s 6 hours. Address any endocrine issues that may prevent loss of adipose.
Do these things and tone will happen.
If you live in NYC, Catalyst SPORT can help you with all seven of the above tips.
Check out our semi-private classes here:
http://www.catalystsportnyc.com/services-3/
I hope you get the body you want.
As always, it’s your call.
– Dr. Kathy Dooley