Unpacking Myths :- "Long, Lean Muscles" and "Toning" Explained
Introduction
The fitness industry is rife with myths that promise quick fixes and ideal body types. Among the most persistent of these myths are the concepts of achieving "long, lean muscles" and becoming "toned." This blog post aims to demystify these terms using scientific insights and practical advice, promoting a healthier, more informed approach to fitness.
The Real Deal on "Long, Lean Muscles"
The idea that specific exercises like Yoga or Pilates can elongate your muscles is a common misconception. Muscles grow in size or shrink; they do not change their length. The appearance of length is often due to improved posture and decreased body fat, not actual changes in muscle length. Your skeleton decides the length of your muscle. For your muscles to get longer your bones would also need to grow longer.
You can, however, improve the range of motion at your joint.
This means your joints can bend further but your muscle hasn’t gained length. In fact, often muscles which are tight are weak - stretching them is exactly what not to do. While stretching might give a short-term benefit, it can sometimes prolong the underlying problem.
Your nervous system makes them tight because it is concerned they will tear if they stretch to full range and so it keeps the muscle as short as possible. The answer is to make them strong so that your body will allow them to stretch fully without fear of them being damaged.
What Does Being "Toned" Really Mean?
The fitness term "toned" implies that muscles appear defined and firm. Scientifically, muscle tone refers to the muscle's natural tension at rest. The visible definition attributed to being "toned" is actually just muscles that can be seen more clearly due to reduced body fat.
Building and Revealing Muscles
To achieve the commonly desired "toned" appearance, focus on two main factors:
Building Muscle Mass: Yes, you actually need to have muscle in the first place! Engage in resistance training to build and maintain muscle. This not only shapes your body but will also increase your metabolism at rest while decreasing risk factors associated with many diseases.
Reducing Body Fat: Adjust your diet to maintain a healthy calorie deficit. This allows the body to use stored fat for energy, revealing your muscular definition. Reminder, you must have muscles there to reveal, so build your muscle mass first.
Diet and Muscle Appearance
A balanced diet and consistent exercise regimen are your best bet for lasting changes.
Eat the right amount of food to sustain your existing muscle mass and lose body fat.
Do resistance training that encourages your body to hold onto your lean mass.
The only thing that changes If you want to gain muscle is the amount of food you eat.
Continue this process for 6-12 months at the very least but ideally resistance train for the rest of your life for the many benefits it brings..
Why Strength Training is a Must for Women
Strength training is especially important as women age. It combats the loss of muscle mass and bone density, enhances mobility, and decreases the risk of chronic diseases. Strength training can lead to significant health benefits and no you are not going to bulk up, unless that is what you want and that comes from eating in a calorie surplus whilst lifting weights consistently for at least 3-6 months.
The Complementary Nature of Yoga and Pilates
Yoga and Pilates are not just about flexibility; they are powerful tools for enhancing overall health, reducing stress, and supporting mental well-being. They are perfect complements to strength training, offering a holistic approach to fitness.
Encouragement to Explore and Learn
As you continue your fitness journey, I encourage you to explore different modalities and find what works best for you. Each form of exercise offers unique benefits and can be part of a balanced, healthy lifestyle.
Conclusion
By understanding the real effects of our workout routines and the science behind muscle development, we can set realistic goals and enjoy a variety of fitness practices. Let’s put these myths to bed once and for all and welcome a factual approach to personal health and fitness.
Disclaimer: This blog provides health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
