Weight training program for toning

The question is, what are the weight training differences that separate these two goals? Well, there are a few. There it is. By the way, none of this is actually true. With all of that in mind, here are the 4 key components to designing the most effective toning workout possible….

Keep reading… it will all make sense in a minute. Whichever you prefer. 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! This advice seems accurate to me and is very much in line with the type of toning workouts for women I see all the time. Muscle is muscle. Additional details here: Lean vs Bulky vs Toned.

More about what that is in a minute. Additional details here: Weight Training For Women. Keep that in mind as you work toward your goals. Lift heavy weights. I have trained a lot of individuals over the years and I cannot tell you how many have sold themselves short.

You have to go up in weight. Increase your metabolic rate and you will burn more calories. Burn more calories than you consume and you will lose weight. In fact, you could cut this down to 20 minutes.

I love training with my powerlifting friends, but I do NOT have the focus or the time to lift weights for more than two hours. The key is to work hard throughout the entire workout, minimizing rest and keeping your heart rate elevated.

I want you to fail. If you want your body to change, you have to push past your comfort zone. So when I say I want you to fail, I mean I want you to have to rest. I want you to not be able to finish that last rep or two, because you picked up the heavier weights. By pushing your body out of its comfort zone, you are forcing it to respond and to change.

Your body has to use energy to repair and recover. Do supersets and hybrids. A superset involves doing two or more exercises that target the same muscle group, back to back with minimal rest in between. Exercise 3 of 5. Exercise 4 of 5. Exercise 5 of 5. Exercise 6 of 5. Exercise 7 of 5. Exercise 8 of 5.

Exercise 9 of 5. Exercise 10 of 5. Exercise 11 of 5. Exercise 12 of 5. You generally should be taking short rest periods in-between sets—ideally no longer than 30 seconds for most exercises and muscle groups in order to keep heart rate elevated as well as give the muscles a brief rest and recovery period before the next set.

Again you should come to failure at the end of every set and not just be going through the motions. Don't be afraid if you can't complete as many repetitions as you did the previous set—that is to be expected because the rest periods are so short that the metabolic byproducts haven't had a chance to be completely removed yet. Eventually your body will adapt to the metabolic stress and become more efficient at recovery and you will be able to lift more weight in a shorter period of time.

If you dip below 8 to 10 repetitions you should decrease the weight though. Having a simple stopwatch or keeping your eye on the second hand of the clock in order to time your rests may be a good idea in order to stay on task when beginning this type of training. After you become accustomed to this kind of training you will know when to do another set without watching time because it will be ingrained.

In order to have a shorter and more efficient workout as well as ensuring your heart rate is elevated and remains elevated, you may want to consider circuit training.

Circuit training is where you go directly from one set of an exercise to another exercise that works a different muscle and so on. So you have a series of exercises where you go straight from one to another with absolutely no rest—hence the name "circuit training". You may take a brief rest if need be only after each circuit. This type of training requires being focused so headphones or avoiding distractions is a must for an effective workout but it is extremely effective at burning fat and building strength, endurance, and muscle and creating that toned look.