Lifting weights will make you hench, I just want to "tone up"

So, as a personal trainer, I have a larger percentage of female clients than male clients. Something I hear a lot in consultations is the phrase "I want to tone up". So, what does that actually mean? And Why are women so afraid of lifting weights? Is it the experience of going to a gym and the loud grunting/screeching/almost retching like sounds you hear? Is it the thought of a body builder in the back of your mind?

Well, let me say a few things. 1. You don't HAVE to shout when you lift weights but try it, sometimes it's quite satisfying!! The main problem is that the people you hear before you see in the gym, are usually young whippets lifting less weights than the girls but trying to enlarge their biceps through grunting. Now, I haven't done any clinical trials but i'm pretty sure, whilst grunting might promote some testosterone stimulation it won't be enough to get you jacked for life! 2. You have to work INCREDIBLY hard to look like a body builder. I'm talking six to eight meals a day (a lot of the time of chicken, brown rice a broccoli x 6), training twice a day six days a week and NEVER having that treat! If your training is close to that then we can talk. If you manage to squeeze the gym in three to four times a week between work and kids and you enjoy a glass of vino that the weekend then please, don't panic!

So, what is "toning up"? Honestly, scientifically there is no such thing. You have options with lifting weights but all of them involving creating a stimulus which exceeds your muscles current capabilities. Your muscles then goes through (very tiny - don't over dramatise this bit) tares in the sarcomeres of the muscles. These tares then repair (whilst you sleep and have you protein in take) and the muscle adapts to said load making you stronger. In doing this your muscle grows and adapts becoming larger. As your muscle grows in size it fills out in the skin becoming more visible creating what you might call a "toned" look. This is the same as building any kind of muscle but obviously there is a point where you stop trying to get "bigger" and maintain. For most people this is never an issue because life tends to get in the way of training and they balance what they can fit in with the time they have rather than if they do or do not want to gain more muscle.

One thing I'll always say to my female clients. If you ever get too ripped and can't handle your six pack or gun show....just STOP training and it will vanish before your eyes. To-date, that has not happened.

Check out this perfect squat!! Go on son!

So, ladies (and gents), if you want a pert backside, if you want "toned" arms and legs (if you still have to call it that) then lift weights. It increases your metabolism as your body adapts burning more fat, it feels great, it looks great and if you want to, it's the best excuse to scream and grunt!

PS if you're ever in the gym and surrounded by grunters, go and stand next to them and grunt even louder - it's very fun and they'll soon shut up (or you'll all get thrown out the gym!).

Till next time - lift some weights and stay lean.

Hannah Johnson
Personal Trainer
www.leanbodyvision.com
@leanbodyvision