Do This: Make Spinach Your New Lettuce
It’s easy to reap the benefits of this dark, leafy green. Use spinach in place of lettuce in your next salad or sandwich and you’ll be getting more nutrients and vitamins that you would be with that old head of iceberg.
Do This: Walk the Dog
Need motivation to get out of the house and go for a walk? Take a dog with you. If you don’t have one of your own, chances are a friend or neighbor does. A canine companion will keep you on your toes, and you can join up with other dog-walkers if you need a little more human company.
Muscle Tone – A Controversial Term Examined
Mention the term "muscle tone" on many of the major bodybuilding forums and prepare to get flamed. I don't spend much time over on those sites unless I notice a surge of traffic coming from a forum to this blog. Typically I upset someone for challenging their locked in notion of getting in shape. A member of one of those forums will then post something inflammatory about a particular post of mine. Then I get a few dozen homophobic and sexist comments sent my way (the owners of those forums must be proud). This post will address the term "muscle tone" and why I use it on a regular basis, despite being a pet peeve of the bodybuilding forums.
[Just another creative photo for you. Mannequins can be kind of creepy, but that is what gives them their charm.]
Thank God for Mark Rippetoe and His Book!
I owe my understanding of how to tone a muscle to Pavel Tsatsouline's work Power to the People. I read this amazing book back in the late 90's and it changed my approach to lifting for muscle tone forever. While I think that book is pure gold, Mark Rippetoe explains how to improve muscle tone perfectly in his book, Practical Programming for Strength Training.
“The modern fitness industry’s concept of “toning” muscles is specious—it might sound cool, but it lacks any tangible and definable meaning. The term “muscle tone” or tonus describes an electrophysiological phenomenon, a measure of ionic flow across muscle cell membranes. It can be thought of as the muscle’s readiness to do anaerobic wort. The more fit the muscle, the more electrophysiological activity it exhibits at rest. Lack of exercise leads to poor tone, aerobic exercise improves tone a little bit, low-intensity weight training improves tone more, and high-intensity training improves tone the fastest.
"High Intensity Training Improves Tone the Fastest"
Heavy strength training is what increases muscle tone (it is what I have been saying for close to 3 years now). It creates a muscle with greater residual tension while in a rested state…meaning the muscle is firm and defined while at rest…more "toned". Here is the rest of Mark's quote about muscle tone…
As a test, go poke the traps or quads of an elite weightlifter at rest, if she’ll let you. They’ll he hard as rock. The same muscles of an elite road cyclist at rest will be firm, but not hard. Then compare the athletes’ muscle tone to that of a sedentary person. The results will he quite enlightening. Most exercise programs that claim to improve muscle tone are actually lower-intensity hypertrophy programs and are only moderately effective for improving muscle tone. If “tone” is the goal, strength is the method.”
Low Body Fat Reveals Your Muscle Tone
The guys in the bodybuilding forums have a really basic understanding of how to create a defined look. They believe that you can't "tone" a muscle. They are flat out wrong and could learn a thing or two about muscle physiology, how the nervous system is tied into lifting, etc. It is true that you need to lose body fat to reveal your muscle tone…but the muscle tone displayed can vary greatly depending upon a number of factors. Bottom line, it isn't just about building a muscle and then getting to low body fat levels to create a defined look (which is what many would have you believe).
Muscle Tone is a Function of the Nervous System
As Mark Rippetoe states, muscle tone is an "electrophysiological" phenomenon. Getting stronger is also largely a function of the nervous system. The greater the nerve impulse to a muscle…the stronger it contracts and the greater force that muscle will generate. As a muscle becomes stronger, your nervous system becomes more efficient at sending strong signals to that muscle. Over time, the muscle will have a greater "ionic flow" even at rest…AKA greater "muscle tone".
Note: I was pretty shocked by the prevalent homophobic tone of a particularly large bodybuilding forum. I guess that is what is considered cool on that site. I consider this the same as racism. I can't believe this stuff still exists. There are much better places to learn about getting in amazing shape without the hate and disgusting comments (I'll get off of my soap box now).
Tags: Muscle Tone Strategies, aerobic exercise, bodybuilding, getting stronger, low body fat, muscle tone, nervous system, Pavel Tsatsouline, power to the people, strength training
Do This: Meet Muesli
Add this rolled-oat cereal to your morning routine, or try it as a snack. Originally a Swiss recipe that combined oats with shredded fruits, today muesli dishes come in a variety of combinations that can include milk, yogurt, nuts, and other additions. It’s fiber-rich and has a low glycemic index—enjoy!
Do This: Lose the Bread Basket
Next time you eat out, ask your server to remove the bread basket from your table. You’ll be less tempted to fill up on extra carbs before your main dish reaches the table.
Do This: Smarten Up Your Salad
Skip the croutons and have your dressing on the side. Remember that grated cheese or bits of bacon will add extra calories, meaning your “healthy” salad might actually be high in fat and calories. If you’re looking for extra zing or crunch, try seasoning your salad with extra herbs and sprinkling it with nuts and seeds.
Do This: Jazz Up Your Tea
If you’ve resolved to drink more tea but are having trouble sticking with the same old tea bags, look for ways to liven up your brew. Visit a specialty tea shop to get the low-down on different blends and loose-leaf teas, and make sure you know how long your favorite tea should be steeped for optimum flavor.
Do This: Make Indoor Activity Count
If the groundhog predicts a long winter, find indoor activities that will keep you on the move. Household chores like vacuuming and cleaning windows burn calories, and every little bit helps. Even doing a few sit-ups in the morning can help boost your energy and keep up your motivation.
Do This: Ban the TV Dinner
Make it a rule not to eat in front of the television. Focusing on your plate instead of on a sitcom means you’ll get more satisfaction from your meal. You’ll also be less likely to overeat due to inattention.
Do This: Get a Plate
Eating directly out of a food container means you’ll have less control over how much you’re consuming. Understand the portion sizes laid out on food labels and put your serving on a plate. You’ll control the calories and know exactly when to stop.
