Magazine Jul-Aug 2018

GETTING Toned By Adrian Goh, personal trainer

GYM

We’ve all heard those around us lamenting that despite doing tons of crunches or pushups, their tummies and arms remain flabby and far from toned. In fact, one of the biggest misconceptions among gym-goers is that doing sufficient repetitions of a certain exercise will tone that specific part of the body. Being “toned” is not how muscles work, it’s what muscles do. Muscle tone refers to the continuous partial contraction of muscles. Looking “toned” usually means manifesting visible muscle shape. Those who frequent the gym yet don’t look “toned”, probably already have muscle shape and tone, these muscles are most likely just hidden by the layer of fat covering them! As long as the muscles stay hidden under the fat, no amount of “toning” will achieve the desired results. To ensure muscle shape becomes visible, one must first cut body fat, and body fat cannot be spot-reduced. To achieve overall fat loss, incorporate exercises that work all the major muscle groups. The more muscles you use during exercise, the more calories – and fat – you burn. And the more muscles you build, the higher your metabolism will be and the more fat you’ll burn. Incorporate 30 minutes of moderate activity daily – running, swimming, cycling or using an elliptical machine – to improve your aerobic stamina. Push your limits by using the interval training settings on workout machines. At the same time, keep to a clean diet – lean meats (chicken, turkey, fish), nuts (almonds, cashews), eggs, oatmeal and vegetables, and minimize refined grains, salt, alcohol and sugar. By cutting body fat and building muscle mass simultaneously, you can achieve a “toned” body in time for swimsuit season!

43

THE AMERICAN CLUB JUL / AUG 2018