Toning, Real or Marketing? Part Two

Here is part two of my toning discussion, here is part one if you haven't read it, but if you don't care to read it I wont shed a tear. Now lets see if doing push ups and dumbbell lunges will make us look like fitness models

Looking Back

In part one I talked about the idea and use of “toning” and how it can/has lead to misuse and misinformed ideas about the body. Now in part two I am going to dig deeper into the programing that a lot of these “toning” workouts/routines will have.  First a quick review, we can not "tone" a muscle, the look of “toning” comes from a lower body fat percentage and more than average amount of lean body mass (simple overview), and when we break it down “toning” when used to describe a look has no holding. Now let me get started on why most of these programs fall short when it comes to reaching your goals and why their results do not continue.  

Overview

As I stated above improving ones body composition comes from lowering body fat/raising lean mass and/or (preferably) both, so when you look at these workouts/programs how are they doing this? Most are just body weight or band movements put together with short rest periods and continuous rotation of the movements with some type of aerobic work mixed in, but how is that going to increase lean mass or decrease body fat? Both factors are highly dependent on one's dietary habits (caloric deficit or surplus), doing such programs may stimulate the body for muscle growth and will burn calories but without the other piece of the puzzle its very hit or miss. Yes, people will probably see results when they first start programs like the above, but this is mainly due to it being a new stimulus and the fact that most people who start these are sedentary or minimally trained individuals (so anything you throw at these people will show results). How long do the changes or results last, weeks maybe a month or two? Sound familiar? Let me explain below...

The Thick of It

So if a increase in muscle and or decrease in body fat is what someone is looking for they should be lead in that direction, first making sure they are eating towards their goal (deficit or surplus) and then specific training for that goal. So remember that the “toning” workouts rely on mostly bodyweight and band movements with little rest time as the main way of changing intensity (mechanical tension and exertion level). This leads into one of the falls of most “toning” routines, the stimulus you usually give your body is low and can not vary/increase to the degree of weight bearing exercise (machines and free weights, also the varying repetitions and intensities). As I stated above if you are a beginner this will be enough to see improvements at first but eventually your body will adapt to the stimulus and then will plateau (increase in muscle size will slow or fully stop). So if most of if not all "toning" routines use a stimulus that most trainees will get used to after around 3 months what are they to do after? Now a lot of people usually shy away from strength training or the idea of using weights that only allow for rep ranges of  3’s and 6’s, but a lot of great adaptations can come from this since the body is being greatly stimulated. Also varying intensity and volume is a main factor to further progress after someone is out of untrained category and even more necessary once they are not a beginner anymore. Most routines will sell a second package or more advanced version but the stimulus has not changed much when it comes to intensity (mechanical tension on the body) which is a primary variable in adaptation, so the effect for the person will be no more than a caloric burning routine that like I previously stated unless ones nutrition is being accounted for then the program will possibly not do much (when it comes to improving body composition). After all this rambling I come to my problem with “toning” programs, low stimulus routines when it comes to intensity, and lack there of to raise that intensity to further produce results that people are seeking.

To Sum It Up

Now I know not everyone wants to deadlift 3x their body weight, some people prefer machines, others free weights, powerlifting, olympic lifting, crossfit etc. So the most important thing is to stick with what you love because that is going to allow you to adhere to an active lifestyle. The problem rises when people are telling others that they can grow 20 inch biceps by doing their “toning” program, or that they can gain 25-35 pounds of muscle mass from it as well. The outcome of those two are highly unlikely, this is when (if those or any similar goals are yours) some more specific programming will have to come in to play. One might have to start doing more free weight or machine movements while implementing a structured periodized program, but this doesn't mean you have to stop doing cross training or whatever else you love, you just need to add some specificity to your programing to reach your desired goal. If you or someone is happy with these programs and you don't have any specific goals then keep on going. I a not trying to deter anyone from programs like these if they are happy with what they are getting out of them, I am just trying to shake loose some of the lies and misinformation that they usually come with.