Most people know that to tone your muscles you need to lift weights. But many women fear building too much muscle when all they want is to tone. So what is the most effective way to tone?

Reps Versus Weight
It's generally stated that in order to tone muscles one must use a lighter weight with higher repetitions (10-14 reps). But in order to have nice toned muscles one will need to build muscle initially. For someone just starting to gym, lower repetitions with heavier weights (i.e. using a weight that is heavy enough for you to complete between 6-10 repetitions) is effective to initially build strength and muscle. Once this has been achieved change to a lighter weight with higher repetitions.

Body Fat
As much as strength training is vital to a well-toned body, you will need to lose excess fat in order to achieve the exact look you want. This can be done through effective cardio work and maintaining a good diet.

Free Weights
Women feel most comfortable on the machines at the gym. However, working with free weights (dumbbells and barbells) allows for more muscles to be recruited, creating better overall tone. Because more muscles are needing to be recruited, your muscles will grow faster as well. Free weights also allow for more compound exercises to be performed. These are exercises involving two or more joint movements therefore causing the body to utilise greater muscle mass. Good compound exercises include: squats, dead-lifts, chest press, and bent-over rows. Good technique with these exercises is vital to attain full potential of the exercise as well as to avoid any injuries.

There are so many exercises that one can do to tone muscles but these three factors are vital in toning no matter what exercises you do.

Lastly, achieving a well-toned body is not easy. If it was then everyone would be walking around with the body of their dreams. Its hard work, but its definitely not impossible. Follow the usual simple rules and you can achieve it!

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