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Toning Up Versus Building Muscle for Women
Author: Angela Ralano  | Posted: 06-01-2008 | Comments: 0 | Views: 85 | Rating: (80)  (?) 
Very frequently I hear women at the gym state that they are not trying to build muscle, but that they are just trying to "get toned." Then I watch as they proceed to pick up two pencils and work their biceps like crazy.
I'm actually joking about the two pencils, but what I'm trying to convey is that most women work out with very light weights. By very light I mean weights that are under 10 pounds. I frequently see women working out with only 2 pound dumbbells.
So What Is Wrong With Using Light Weights To Enhance Muscle Tone?
First of all, let me state that working out, even with very light weights, will provide some health benefits, will improve your appearance, and your muscle tone to some degree. However, if you really want to tone up your muscles you should use heavier weights. If you are just beginning to workout then you should use light weights and then slowly progress to using heavier weights to avoid injuries. Keep in mind that toning up your muscles involves building muscle.
The reason you should eventually progress to using heavier weights is because to really tone up your muscles they need to be worked hard. If you pick up two 5 pound weights and work out with these without ever increasing the amount of weight you are using, within a very short time you will cease to continue to see improvements in your muscles. By gradually increasing the amount of weight you use you will gain more muscle, which will enhance what most women think of as muscle tone, and you'll get stronger. Maybe even strong enough to finally open that jar of pickles all by yourself.
In addition, having more muscle will help you to burn more calories even when you are not exercising and so you will be able to eat more food without gaining fat. Also, keep in mind that muscle weighs more than fat and so you may actually weigh more, but you will look better than before and your clothes will fit better.
Why Most Women Are Reluctant To Work Out With Heavy Weights:
The reason that most women are reluctant to use heavy weights when working out is because they are afraid that they will gain huge amounts of muscle and will no longer look feminine.
Now, I happen to think that women with a lot of muscles look very attractive, however, if the fear
of gaining too much muscle is stopping you from using heavy weights then don't let this stop you.
Most women are not going to build more muscle than they want from lifting weights. They will build some muscle and be stronger than they were before, but it is very difficult for women to build huge, bulky, muscles. In fact, most men find this difficult. The bodybuilding supplement industry makes millions of dollars each year because building a lot of muscle is so difficult.
Although it is possible for women to build big muscles, it is very difficult and you would
need to work out with VERY HEAVY WEIGHTS on a regular basis. I add this because I certainly don't want to perpetuate the myth that it absolutely isn't possible for women to build large amounts of muscle. The reason that most bodybuilding information for women states that it isn't possible is so that women who are afraid of building too much muscle by working out with weights will finally pick some up and work out. It is possible to build big muscles if you are a woman, however, in order to attain them it would be your goal to do so. It won't just happen by accident, you would purposely build them.
There are also health benefits to being stronger and having more muscle:
1. Increased metabolic rate - I've already mentioned this, but you are much less likely to be fat if you have a lot of muscle.
2. Decreased risk of osteoporosis - This is because your bones need to be strong enough to support the increased amount of muscle. Bone tissue is dynamic and your bones will respond to the increased demand placed on them by becoming stronger.
3. Being physically weak isn't safe - The stronger you are the more likely that you will be able to defend yourself if you ever need to. Plus you will find certain tasks easier, such as carrying in the groceries.
If you don't believe me, then try gradually increasing the amount of weight you use when you work out and you will see big improvements in your muscle tone and overall appearance, but you will not see the development of huge bulky muscles.
For more information on fitness and health topics please see Official Fitness and Health.com.
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