The Toning Workout For Women (And The 10 Best Exercises)
Hello from Miami Lakes, Hialeah - South Florida and Welcome to Thursday!!!
I read this yesterday from a website calledaworkoutroutine.com...and I could not wait to share it....it has so many valuable tools for everyone....
Make sure you read all of it and let me know what you think...I will be waiting for an email from you
"Hello, ladies. I know exactly why you’re here.
You want a toning workout plan that is comprised of the best toning exercises and designed specifically for the two main goals most women have:
To get toned, defined and lean.
To avoid getting big, bulky and manly.
Does that sound about right? I knew it would, and that is why I’ve created a completely FREE workout for this very purpose.
Let’s get down to it…
How To Get Toned (Without Getting Bulky)
Everyone knows that the typical woman doing some form of weight training is doing it for the purpose of building “lean muscle” that makes her body look slim, toned, sexy and feminine.
The typical man, on the other hand, weight trains for the purpose of building “bulky muscle” that makes his body look big, powerful and masculine.
The question is, what are the weight training differences that separate these two goals?
Well, I could honestly write an entire book covering every minor difference there is, but, in all honesty, there is one major difference that ranks above them all. It’s the key factor that matters the most (BY FAR), and you probably already know what it is…
Light Weight + High Reps + Toning Exercises = Tone
There it is. There’s the big “secret.” That’s the key to getting a toned body.
Basically, I can sum up it all up like this…
Lifting light weight for high reps on the right exercises builds the lean/toned muscle most women want.
Lifting heavy weight for low reps on the right exercises builds the big/bulky muscle most men want.
As long as you do what you’re supposed to be doing based on your goal, AND you avoid what you need to be avoiding so you don’t crossover into the opposite goal… you’re going to get the results you seek.
With me so far? Good.
The 4 Keys To An Effective Toning Workout
With all of that in mind, here are the 4 key components to designing the most effective toning workout possible…
It needs to involve lifting light weight only. Anything too heavy will quickly build bulky muscle, which you don’t want. This is why heavy weight must be avoided completely, and light weight must be exclusively emphasized.
It needs to involve high reps only. If your rep ranges get too low, it will negatively effect the type and texture of the muscle tissue you’re building. For this reason, low reps must be avoided.
It needs to involve the right toning exercises. There are tons of different dumbbell, barbell, machine and body weight exercises for different goals, but some of them are much more ideal than others when it comes to toning.
It needs to target the right areas. While your workout will target your entire body, we definitely want to place more emphasis on the areas that matter most to women. For example, the backs of the arms (aka “bat wings”), legs/thighs, butt, stomach, and so on.
Now that you’ve learned what works, what doesn’t work and the proven science behind it all, it’s time to finally show you the workout routine that puts it all together.
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Monday: Workout B
Wednesday: Workout A
Friday: Workout B
Now let’s look at the workouts themselves…
The Toning Workout For Women
Pencil Bench Press 3 sets of 50 reps. (This is just like a normal dumbbell or barbell bench press, except you will hold a pencil in each hand instead. Beginners can feel free to break a single pencil in half and use one half in each hand if a whole pencil feels too heavy.)
Scarf Back Squats 4 sets of 25 reps. (During traditional back squats, you place a heavy barbell on your back and then perform the exercise. However, that heavy barbell will only make your legs thick and bulky – practically overnight – even if there are no plates on the bar. To avoid this, we’re going to do our squats while wearing a nice lightweight scarf instead. This will provide all the resistance we need.)
Empty-Handed Bent Over Rows 3 sets of 42 reps. (Get into the same position you would for bent over dumbbell rows. However, leave those big scary dumbbells on the rack for the men who are trying to get bulky, and instead do your rows with nothing more than your own empty hands. If you happen to be wearing any large rings at the time, you may want to remove them first to avoid making your empty hands too heavy.)
Pink Dumbbell Circuit 5 sets of 20 reps. (For this one, you are to choose 3-5 dumbbell exercises at random and perform them in a circuit using pink dumbbells. Please note that your dumbbells must weigh no more than 2lbs each, and they MUST be pink. If your dumbbells are any other color (black, gray, silver, etc.), your muscles may be shocked into growing too much too quickly.)
1000 Crunches 1 set of 1000 reps. (Literally do 1000 crunches. This is going to be KEY to toning your tummy and getting a flat belly as fast as possible.)
Ziploc Bag Deadlifts 5 sets of 15 reps. (Get yourself a Ziploc bag or any similar resealable plastic bag – sandwich size should be perfect – and fill it with air by blowing into the bag and then quickly zipping it up. From there, place the bag on the floor in front of you and proceed to deadlift it for the specified number of sets and reps. If preferred, other variations such as the Sumo Ziploc Bag Deadlift or Romanian Ziploc Bag Deadlift can be done instead.
Overhead Hair Presses 3 sets of 20 reps. (If you have long hair, pull out one single strand of it and press it overhead like you would during a barbell shoulder press. If you have short hair or perhaps really thick eyebrows, you can pull out two strands and use one in each hand. Never more than that though, as an additional piece of hair would be too heavy for toning and greatly increases your risk of instantly becoming bulky.)
Paper Kickbacks 5 sets of 38 reps. (These are just like normal tricep kickbacks, only instead of holding a light weight dumbbell, you will hold a piece of paper that says “light weight dumbbell” on it. The weight of the ink will make the paper just right for building toned muscles.)
Soup Can Curls 3 sets of 25 reps. (Yup, bicep curls with soup cans. But please remember to eat the soup first, as we need these cans to be empty! Curling a full can of soup has the potential to give you man-arms for sure.)
Endless Hours Of Cardio Literally that. (Everyone knows the key to getting a sexy feminine body is doing endless hours of cardio. So… at the end of this workout, get on a treadmill and do moderate steady state cardio for as long as you possibly can.)
There you have it! Those are the full details of the most effective toning workout you will ever find!
Put it into action, work hard, be patient and consistent, and you will build the toned, sexy, slim, defined, lean, sculpted, feminine body you want. I guarantee it!*
(*I don’t actually guarantee it.)
This Is All Bullshit.
Um, so, yeah, about everything you just read…
It’s complete bullshit. A joke from top to bottom.
And while many of you were surely in on the joke early on, I know that quite a few of you are wondering “Wait… what joke? This advice seems accurate to me and is in line with most of the recommendations I’ve seen for getting toned, and really just workouts for women in general.”
Yeah, so, about all of that… it’s complete bullshit, too.
Let me explain…
The Truth About “Toning” And “Getting Bulky”
Here are the ways in which we can change how our bodies look. We can:
And… that’s it.
But what about getting toned, you ask?
Well, here’s what “tone” is.
It’s building some degree of muscle (#1 on the list above) and losing enough fat (#4 on the list) so that the muscle you’ve built becomes more visible.
This, in a nutshell, is all “tone” is. Muscle – fat = tone.
But what about getting too bulky, you ask?
Well, here’s what “bulkiness” is.
It’s when you either:
A) Unintentionally build more muscle (#1) than you’d prefer to have… something that is pretty rare considering how painfully slow the realistic rate of muscle growth is (yes, even under the best possible circumstances where a person is purposely trying to get as big and bulky as possible as fast as possible). For example, the average intermediate MAN might gain a whopping 1lb of muscle *per month* and the average intermediate woman might gain half that
B) Gain more fat (#3) than you’d prefer to have, thereby covering your muscles and preventing you from looking “toned” while simultaneously making you look bigger and thicker because layers of fat on top of layers of muscle tends to have that effect. This, by the way, is the most common reason why a woman thinks she looks too “bulky.” It’s not because she has too much muscle, it’s because she has too much body fat on top of that muscle.
C) Some combination of both.
It's me again....so what are your thoughts....can't wait to hear them!!