Obviously gender differences exist and everyone has different goals (like we discussed in the beginning). But if you really want to lose weight and get lean—no matter if you call that toning or bulking—people of both genders should have a strength-training plan in place that works every major muscle in the body at least 8 to 12 times, using a weight that is heavy enough that the last two repetitions are darn hard to lift. Only then is the body challenged enough to change, grow and adapt, making you stronger and leaner no matter if you're male or female. Lifting this way is also a great way to lose weight. Myth #5: Certain forms of exercise build long, lean muscles.
The Truth: Many forms of exercise claim to lengthen the muscles or develop "lean" muscles, not bulky ones. But here's a truth that may be shocking to some: To put it another way, no form of exercise makes muscles "longer" because your muscles do not—and will not—respond to exercise by getting longer. It's just not how they work. Muscles are a certain length because they attach to your bones. A wide variety of movements and exercises can help you strengthen your muscles without necessarily making them bigger. In fact, you can develop a lot of muscular strength without your muscles ever increasing in size (girth).
If you're ready to get strong, be sure to check out some of SparkPeople's amazing free resources and workout plans that will help you do just that!
Everything You Need to Know about Strength Training
How to Fall in Love with Strength Training
A Get-Lean Strength Workout Plan
Get More Results in Less Time with High-Intensity Strength Training
The Perfect Strength Workout for Beginners
The Muscle Building Quiz
PLoS ONE. Burd NA, West DWD, Staples AW, Atherton PJ, Baker JM, et al. "Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men," Accessed August 2011. www.plosone.com.
Toning vs. Bulking Up: The Real Facts
5 Myths and Truths about Strength Training
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