Did you know that ‘toning’ is one of the most controversial words in the fitness universe?
And where there is controversy, there are myths – which makes it hard to know who to listen to.
There are a lot of misconceptions about what it takes to create a lean and defined body. We’re here to bust the biggest myths about getting toned, so you know what to avoid as you chase your goals.
Myth 1: Cardio will get you toned
Cardio will burn calories, but the only way to get toned is muscle development through strength training. That’s because all “toning” really means creating definition by building muscle and burning fat.
So if you’re skipping your strength sessions, you’re missing out on a key part of the puzzle. The more lean muscle we develop through strength training, the harder our metabolism needs to work to keep it, resulting in a higher calorie burn during and after your workout.
Or, as Luke Zocchi puts it: “Strength training makes you a fat-burning machine!”
Don’t forget, you need adequate calories to maintain muscle while losing fat, so if you’re cutting your intake too low, it could be hindering your goal.
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Start building up strong and defined muscles with protein-rich recipes like these.
Myth 2: It's about how you move, not what you eat
Wash your mouth out! When you’re training to get lean and toned, what you put in your body definitely matters.
You’ll need adequate fuel to bring your all to training, so don’t undereat. Including plenty of fiber in your diet will help you stay full (which can help to prevent overeating and unwanted fat gain). To fuel your muscle development, keep your protein intake high.
Follow your Centr meal plan for recipes that are naturally high in protein, fiber and whole foods to keep you satisfied while you chase your body composition goals.
Myth 3: Light weights tone, heavy weights bulk
Doing high reps in a workout with light weights can be great for your cardio fitness and building endurance, but you need to challenge your muscles in order for them to grow and add definition.
So don’t be afraid to reach for the heavy weights. How heavy? Your muscles should be fatigued by the end of a set, and the final reps should be difficult to complete.
Achieving the physique of a bodybuilder requires years of effort and targeted training. Trust us, you’re not going to “bulk up” without actively working towards it.
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Take it from Centr member Brooke: Consistency is key to your body goals.
Myth 4: Longer = better
If you’re stuck on the idea that short workouts don’t ‘count’, you might be doing yourself more harm than good.
Slogging it out for hours at a time can lead to injury and exercise burnout, and the truth is it isn’t necessary to get results.
“You don’t need a crazy long gym session to create that stress and stimulus for your muscles,” says Luke Zocchi.
With efficient styles like HIIT, HIRT and HILIT, you can get a quality workout quickly. Whether you’re using weights or body weight, these styles of training are great for overall fitness and fat loss – both key elements of achieving a toned body.
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Sylvia knows that Sunday sessions are made for unwinding.
Myth 5: You have to work out every day
Over-exercising is likely to lead to injury and burnout, derailing your overall goal. Remember, your body needs rest to repair and grow the muscles that deliver the toned look.
Sometimes, active recovery or a stretching session is exactly what your body needs to make progress. That’s why at least one daily workout per week in Your Plan is dedicated to something slow and gentle.
Head to Coached Workouts and use the filters to find more Stretching sessions you can swap in when your body needs a break.
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