A strong lean body, from head to toe

Although I’ve broken down strength training into pages on each muscle group, such as glutes and abs it should by no means imply you can target a particular trouble area and see the results you want.

You can do triceps dips all day long but on their own the exercises will do next-to-nothing to combat sagging skin beneath your upper arms. Simply put it’s because spot training is a myth. To tone one part of your body you have to target the whole thing. That means losing fat and building muscle everywhere.

One reason you’ll want to work the other muscle groups is it will make things easier and you’ll see results faster. For one thing, you won’t be overloading one muscle group, which can lead to poor results or injury. And as I’ve mentioned many times, the more muscles you have the higher your metabolism will be. Whether at rest or play a muscular body will burn more calories, meaning muscle gains will eventually lead to fat loss, getting you that toned look you desire.

Getting toned is all about working out your entire body so the muscle groups are balanced and can work together the way they were meant to.

Is toning even possible?

Pros often argue over the word tone when it comes to strength training. Some say it’s misleading because “toning” is the exact same as “building muscle”, while toning is often used to describe results that are thought to be more desirable to women. It’s true that some professionals incorrectly define toning - for instance when they promise high reps with light weights will make women look lean and toned as opposed to muscular and bulky.

To some people toning implies that body shape will change without muscle size changing. The “toning” in this case is actually due to muscles being revealed after loss of the fat that surrounds them.

Muscles get bigger and stronger when you challenge them and become smaller and weaker when you neglect them, that’s all they can do. The shape of your muscles at different sizes is genetic - the way in which you choose to lift weights can’t change that.

When the overall goal of a fitness plan is increasing muscle mass and decreasing body fat, in my opinion the word tone is just one of the correct ones to use.