For more toned muscles!

For more toned muscles!
For more toned muscles!
For more toned muscles!: Wearing heavy weights makes you bigger and bulkier, at least that's what you're taught.

 This is why many women (and some men) who want to stay or become thin, while maintaining a toned physique, opt for lighter weights, but with more repetitions per series.

 However, this notion is not confirmed by science. Producing voluminous muscles requires not only heavyweights but also a higher caloric intake, typically beyond the 2000 calories per day usually recommended for normal adults.

 For individuals who raise weights to be toned and slim, experts say, a program that includes a combination of heavy weights and few repetitions can significantly help.

 In a 2002 study, scientists investigated what happens when women perform different resistance exercises with different weights and repetitions (85% of their maximum capacity for 8 repetitions versus 45% of their strength for 15 repetitions). The subjects who carried more weight with fewer repetitions burned more energy and had higher metabolic stimulation after exercise.

 In another study published last year, scientists followed 122 women for six years. They discovered that those who did bodybuilding exercises three times a week, a series of 8 repetitions at 70 and 80% of their abilities, had lost more body weight and body fat.

 An identical study over two years on women who underwent heavy weight training twice a week found identical effects on the body and intra-abdominal fat.

 Conclusion, to be more toned, try with fewer repetitions and heavier!

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