Well, let's dive on in about this toned situation...
Body pump, boot camp, high-intensity group fitness, or circuit-style fitness classes/workouts just ain't gonna cut it when it comes to building an appreciable amount of muscle and getting strong - aka get toned!
Keep reading to learn why...
They are not the same thing as lifting the heavy things.
No disrespect intended or dissing of those forms of exercise. They are great, and they get a lot of folks started on their fitness journey. I am all for it!
These forms of exercise aren't inherently bad, but if that's all you ever do, expecting to build muscle, you will be frustrated. You won't be building much or getting stronger.
I've done all those things as well. And don't get me started on the amount of cardio-based training I used to do, along with pounding the pavement and eating like a bird. It will make a baby cry! 😂
In addition, I've spent ten plus years training people on the gym floor and teaching boot camp and group fitness classes. I know a thing or two about what it takes to build muscle and get strong and what doesn't.
Fitness classes, boot camps, F45, Orange Theory, etc.... yes, you're using weights, but it's not true strength training. It's really primarily cardio with a little weight!
However, that doesn't mean that they are optimal for your goals or the results that a lot of women want.
Here are a few reasons why:
The cardio effect is too significant to really use heavier weights to challenge and force the muscles to adapt.
You're using light weights with high repetitions and very little rest between sets.
There is little to no attention to quality during the classes. It's all about quantity and not dying from station to station, lol. Go, go, go fast, fast, fast. Get as many reps as possible, or as I like to say as, sloppy. The more, the better, right?
You leave class feeling exhausted and beat up.
Burn, burn, burn all the calories. The sweatier, the better, right?! No pain, no gain! 😖😣
The instructor may be telling you and showing you how to use good form from the front of the class, but with class sizes up in the 20s and 30s, there is no way they can give direct attention to form and such for each person.
You don't really learn the correct form for compound lifts in class or keep good form. You can't in a class setting because you are so exhausted. And again, the instructor can't give you individual attention.
And don't get me started on the Progressive Overload piece. It's non-existent.
Every time you walk into a group class setting, there's a new workout, different exercises, and keep the body guessing situation.... ya know, because our muscles need confusing! 😆
I've seen in my experience that progressive overload in fitness classes is less rest or an added exercise to an already long set/circuit. 🙅🏾♀️
Again, if you love that style of training, go for it.
However, it's not the ideal way or environment for muscle building!
If you have any desire to tone up, build muscle, sculpt, etc., you have to train effectively for that goal!
You gotta give the body a reason to grow muscle...
- That means heavy lifting. Challenging weights that you make you work! Lifting with intensity.
- Training with a smart, organized, structured program like my STRONGER Way Lifts.
- Progressive overload - doing more overtime.
- Resting between your sets, not turning the workout into a cardio session! You need to rest to keep quality form and recover a bit to push on the next set with good form!
- Working in rep ranges of 1-15 for the most part! Not 20-50 reps with 20 exercises.
And you know, I had to mention eating enough food! Yes! And enough protein!
And that's that!
Well, one more thing, it's a new month, so there are new gainz to be had. A new STRONGER Way Training Block has your name written on it.
I got you if you're finally ready to see the fruits of your lifting!
There is no time like the present to pop into the STRONGER Way Program. You won't want to leave!
SIGN UP HERE!
In Strength & to Your Success,
Xo
Candace
