Even today, in many gyms, instructors and personal trainers develop training programs for their clients, basing them on their personal theories, without a scientific approach being based.
Training programs, on the other hand, must be structured and periodized taking into account the many scientific evidence that can now be within everyone's reach.
If well planned, a workout with overloads can lead to an improvement in the levels of maximum strength, fast, resistant, etc. .., as well as inducing morphological adaptations in the muscle structure.
The best tips for muscle toning
So here are three simple steps so that your muscle toning is successful and can guarantee lasting results over time without running into a regression.
First of all, by muscle tone we mean a constant muscular activity capable of opposing the force of gravity and capable of maintaining the correct postural structure of our body.
1 Personal Trainer
The first useful and necessary advice to achieve your muscle toning goal is to have your training planned by a competent figure, which must be based on universally recognized scientific principles.
In fact, we must consider the fact that each individual has different genetic characteristics. This consideration may seem logical, but it is the basis of the principle of individual differences and is often overlooked by those who train you.
So be wary of those who offer you ready-made workouts without them being customized based on your person, your physical / morphological characteristics and your experience. Within the planning of a workout we cannot fail to mention the concept of periodizing in the gym.
The concept of periodization is fundamental to achieve appreciable results with training and consists in organizing specific work phases based on a precise strategy.
Periodization involves organizing workouts with different workloads and intensities, during:
- any macrocycle which can last for 6 months or one year;
- all mesocycles, usually lasting one month;
- each micro cycle that corresponds to the weekly workload.
The workloads must be modulated over the various periods, taking into account some important factors such as the volume of work done in each training session, the intensity of the work itself, the speed of execution of the exercises, the number of repetitions performed , the recovery times between sets and the frequency of training sessions.
2. Training stimulus
The second tip is to keep the training stimulus. It is essential to trigger all essential physiological mechanisms. The organism retains the adaptations obtained with training, only if the stimuli are repeated with a certain continuity.
When a muscle undergoes stress, specific neuromuscular adaptations are made. However, if these stimuli are not repeated over time, the adaptations obtained are lost. This happens thanks to the mechanism of "muscle memory".
3. Supercompensation
The third and final tip for muscle toning, on the other hand, concerns the principle of supercompensation. It is the basis for improving athletic performance, and unfortunately has always been little considered by all the technicians involved in sports.
Supercompensation occurs only if there are some necessary conditions. That is to say that enough time elapses between one training stimulus and the other, nutrition and supplementation (if necessary) are adequate, night rest is sufficient.
If the supercompensation level is not reached, the performance will not improve. This leads over time to the risk of overtraining syndrome (the body is no longer able to adapt to training stimuli).
Conclusion
In conclusion, therefore, we can realize how our body works in the best way only if put in the condition to operate at 360 °.
Training, nutrition, rest and consistency are the basis of everything that lies behind the achievement of our muscle toning. We cannot therefore deny the fact that each of our systems works in synergy with all the other systems.
In the event that they proceed in different directions, the goal will move away from our gaze, causing us to run into few or almost no results.
These tips for muscle toning will certainly not be enough to make you easily reach your desired level of toning, but they are certainly the foundation to be able to begin, in a correct and reasoned way, to build your muscle tone.
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes to your diet.
