Strength Training Exercises Can Sculpt And Toner A Leaner Body
Can strength training exercises sculpt and tone a 'lean' body?
People often wonder if they can build a lean, sculpt body without adding the 'bulk muscle' that is a direct result of strength training.
The simple answer is yes. Of course you can.
Sports training professionals have long known the benefits that muscle building exercise can have on a body's physical transformation.
But don't be fooled. Weight training at the elite level is not for everyone.
The added 'bulk muscle' they experience is a concentrated effort attained through an advanced form of weight training exercises
, and an equally important factor of eating a diet high in proteins.
Ballistic exercises are designed to train the fast twist fibers within in each muscle to produce the greatest amount of force in a shortest period of time. Muscles learn to adapt to contraction quickly and forcefully, with an almost explosive result.
Several ways to maximize the muscle building process:
- Continuously escalating the stress level place on each muscle or muscle group
- Increasing the amount of weight
- Varying the repetitions of the exercises
- Changing the types of exercise used on a specific muscle or group
- Eating a diet high in proteins, fats, and carbs
But don't shy away from the thought of strength training because of the 'bulk muscle' factor. Tone down the velocity, weight, and rep of the exercise and lighten up on the diet and most people can find several other strength training exercises that are designed more to sculpt and tone a lean body.
Understanding the Terminology
For your physical safety and to achieve maximum results from strength training exercises, it's important to understand some of the more common phrases used.
- Repetitions - Or commonly know as reps. This refers to the number of muscle contractions that are performed. Every time you push or pull the weight, is considered a repetition. Reps can vary between exercises, but are usually a minimum of 8.
- Set - A set is a series of repetitions. Most exercise sessions perform 2 to 3 sets per exercise.
Understanding the Process of Building Muscle
How do you build and tone muscle?
- Recovery Time - It is vital for the muscles to rest between sets. This can also be referred to as recovery time. Typically, recovery time lasts between 30 and 90 seconds.
The 'how to' of it is simple.
Pushing and pulling muscles beyond their normal tolerance level places a certain amount of stress and strain on them. This causes tears at the micro-level, gradually breaking them down and creating small scares. Our body's healthy reaction to this is usually felt shortly after as minor stiff and soreness.
Although it may be hard to believe, it's in the recovery time after the workout that the muscles recover and rebuilt. Muscles grow when at rest, especially when sleeping.
The process of proper form, consistent repetition, adequate recovery time between sessions, and a healthy diet all contribute
to build and strengthen muscles.
Several Ways to Train
There are 2 different types of strength training exercises:
are ideal to build muscle tone and endurance. A good number of these exercises help to achieve a toned body without all of the added 'bulk muscle'. Weight training using isometric exercise focuses on performing a set of exercises using body resistance and light to medium weights.
are great for strength and bulk muscle. Weight training using isotonic exercise focuses on performing numerous sets of low repetitions, with adequate recovery time in between.
A complete training program should include a combination of different types of strength training exercises incorporating free weights, dumb bells, and resistance machines; alternating training days for each.
Resistance machines build strength and tone, working targeted muscles while in isolation, without the assistance of the surrounding muscles.
Many resistance machines available today can offer a wide variety of training options.
Free weights and dumb bells targets particular muscle groups but also engage other surrounding muscles.
Using free weights completely engages the muscles as you both lift and balance the weight.
It's always recommended to start your workout with a warm-up and finish with a cool down and final stretch.
Don't forget, the benefits of exercise cannot be truly felt unless they are complimented by a healthy diet.
Are you getting the proper nutrition from the foods that you eat?
Most of us would say, 'I think so.' But the reality is ... that we are not.
We know that proper nutrition is the cornerstone for a healthy diet, but in today's culture of choices..., choices..., and 'would you like that super sized' ... how can we even begin to eat better?
Start by making healthy food choices; choosing a variety of different foods.
See More About: Aerobic Exercise
| Flexibility Exercises
| Benefits of Exercise
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