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Exercise for Muscle Tone

​​So many people are wedded to the notion that lifting heavy weights will make you big and bulky, that suggesting that heavy lifting is the best exercise for muscle tone seems almost a heresy.

So many people are wedded to the notion that lifting heavy weights will make you big and bulky, that suggesting that heavy lifting is the best exercise for muscle tone seems almost a heresy.

However, according to recent research, the type of muscle bulk that bodybuilders develop is simply not likely for the average person. Not only do they not train hard enough, but according to experts, they would need to consume a lot more food to add serious muscle mass.

In fact, people looking to lose weight and shape up might find that lifting heavier weights for fewer reps is the best form of exercise for muscle tone. This is supported by research that shows that people who lift heavier weight for fewer repetitions burned more energy and had a greater metabolic boost after exercise.

The metabolic boost is crucial for people looking for a way to lose weight by burning fat. Whereas calorie restricted diets run the risk of burning not just fat but also muscle, people who lift weights preserve their muscle mass while losing weight.

This is crucial, because muscle mass is the engine that burns calories if you lose muscle mass you burn fewer calories per hour, but if you increase muscle mass you burn more calories. It therefore makes sense not to starve your body on a highly restricted diet and risk burning away the muscle that will ultimately help you to burn off the fat.

The other benefit of lifting heavier weights is that by working harder, lifting heavier weights for fewer reps, you will be toning your muscles, not necessarily making them grow too much. Strong, toned muscles look good, help you to get through the demands of life easier everything from climbing stairs to carrying groceries and burn calories. Why wouldnt you want to incorporate weight training into your workout program?

If thats not enough to convince you, theres another benefit too. High intensity exercise, such as lifting heavy weights or doing interval training, also boosts the output of growth hormone. You may not be sure you want human growth hormone let loose in your body, but when you consider that its main role is to burn fat and build muscle, youll understand why its such an ally to anyone wanting to lose weight and tone up.

The bodys output of human growth hormone peaks in your teens and early twenties, and drops precipitously by the time you reach your 30s. By performing regular high intensity exercise, you can keep the production of this crucial hormone at optimal levels, and aid your body in the fight to stay in shape.

By Ian Duncan

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