From LOSING IT! With Jillian Michaels
Thursday, September 01, 2011
What Does "Toning" Really Mean?
All of us want to "tone" our muscles to achieve a cut, fit look. But what exactly is "toning"? Let me clarify a little: The word "toning" has nothing to do with the size of a particular muscle; it refers rather to making a muscle lean by burning intramuscular fat, and conditioning the muscle for better performance.
You can't actually build muscle mass unless you're eating more calories than you're burning, but you can tone a muscle to make it leaner. To tone your muscles, you should weight-train four days a week, working each muscle group twice a week. After you work a particular muscle group, you should give it two days of rest before you focus on it again.
Here's a sample toning program that works each muscle group without overdoing it:
Monday: Work the chest, shoulders, triceps, quads, upper abs, obliques.
Tuesday: Work the back, biceps, hamstrings, glutes, lower abs.
Wednesday: Rest.
Thursday: Work the chest, shoulders, triceps, quads, upper abs, obliques.
Friday: Work the back, biceps, hamstrings, glutes, lower abs.
Saturday: Rest.
Sunday: Do a cardio-only workout.
Remember: Exercise is the architect, but recovery is the builder. You have to give your body adequate recovery time to heal itself and grow stronger. If you work out too often without resting, you'll just break your muscles down.