Myth: “Jogging makes you look lean and toned”
Firstly “tone” is muscle firmness, so to look toned would be the ability to see your muscle firmness, i.e. Leaner (less fat), firmer muscle.
So this one is a half truth. Guys can burn fat at low intensity with long duration exercise, ladies also do but not at the same extent. That is why it is suggested for ladies to have an all-round training program (interval cardio work and resistance training) if they are looking to tone up AND burn fat. BUT the most important factor in losing fat is nutrition. You should have a lean eating plan based on 5 small meals a day. “oh but Geoff, 5 is way too many, I want to lose weight not bulk up”, this is what a lot of you would have said, but that’s ok! You see, if you eat one big meal a day your body believes that it will not have enough energy to sustain itself, so it stores the food (in the form of fat), leaving you lacking energy and gaining weight. Put it in this way, If I gave you one big meal a day for an extended period, and that meal was all you had each day, you would save it and eat it bits at a time. So don’t get upset when you only give your body one big meal a day and it decides to “save” it! Remember, if you are overweight you may have a slow metabolism, or you are consuming more energy than you are using, so don’t start up about Ethiopians are not fat etc! They never ate enough in the first place to make them overweight, their energy consumption was never higher than their energy expenditure!
By upping your eating frequency in small bits you speed up your metabolism! Wohoo, you get to eat more often and lose weight! But remember, small and healthy meals – low in fatty, oily and sugary content!
Facts & Tips:
A higher muscle mass means a faster metabolism! So get into that gym!
Have a look out of interest at the different bodies between the running events. Compare 100m sprint with 800m, 10km up to ultra marathon. The ladies who run the highest mileage events are not necessarily your leanest athletes. Although every Kenyan runner I have seen is lean! Genetics, exercise, food…..
You are what you eat, AND, you may well be what your parents are (genetics)! Before you use this as an excuse, please read the line on 5 small meals and exercise, this will combat your genetically slow metabolism:)
Your body will adapt to the demands you impose on it, for example, speed/explosive work will build muscle as a larger muscle generates more power, therefore more speed, so consider incorporating some explosive (sprinting,jumping,speed cycling) work into your program.
Alright guys and girls, try some super setting in your training program: example, 8 bench flies (or push ups if you do not have a gym membership), 8 walking lunges (per leg) holding weights, & 20 crunches. Repeat this set 3 times in a row then take a 2-3 minute rest before a different superset. It’s a good way of building strength and upping your heart rate, which will target those carbs as an energy source!
Physiologically there is a lot more behind muscle type in relation to exercise type, but if you would like me to go into greater depth about any topic, feel free to ask questions in the “comments” section.