1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,920 --> 00:00:18,599 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. How 3 00:00:18,720 --> 00:00:25,560 Speaker 1: to get toned arms. The ten minute leg toning workout, 4 00:00:27,040 --> 00:00:34,159 Speaker 1: Eight muscle toning exercises. These are but a few of 5 00:00:34,280 --> 00:00:40,479 Speaker 1: the infinite number of toning workouts you could find if 6 00:00:40,520 --> 00:00:46,400 Speaker 1: you google toning, muscle toning, muscle toning workouts. What the 7 00:00:46,440 --> 00:00:54,360 Speaker 1: heck is muscle tone? If I asked a bunch of 8 00:00:54,360 --> 00:00:58,680 Speaker 1: fitness professionals, trainers, exercise physiologists, what let's stick with trainers 9 00:00:58,720 --> 00:01:03,279 Speaker 1: to begin with, what muscle toning is, I'd be very 10 00:01:03,280 --> 00:01:08,160 Speaker 1: curious to hear all the different explanations. So, because the 11 00:01:08,160 --> 00:01:13,240 Speaker 1: show is about science, let's get right to the definition 12 00:01:13,240 --> 00:01:17,560 Speaker 1: of muscle tone. So in my office, I have dozens 13 00:01:17,680 --> 00:01:22,760 Speaker 1: and dozens of textbooks and I grabbed four out of 14 00:01:22,800 --> 00:01:29,000 Speaker 1: the shelves and looked up muscle tone. Let's start with 15 00:01:29,800 --> 00:01:32,080 Speaker 1: And you're gonna hear me them literally holding them in 16 00:01:32,080 --> 00:01:34,760 Speaker 1: my hand as I do. This third edition The Essentials 17 00:01:34,800 --> 00:01:39,160 Speaker 1: of Strength, Training and Conditioning. This is the nsc A, 18 00:01:39,360 --> 00:01:45,280 Speaker 1: National Strength and Conditioning Association's textbook. All right, I looked 19 00:01:45,319 --> 00:01:48,920 Speaker 1: up muscle toning. It's not there I looked up toning 20 00:01:49,560 --> 00:01:54,200 Speaker 1: not there. Okay, put that one down, pick up the 21 00:01:54,240 --> 00:01:58,160 Speaker 1: next one. I looked at. And I have a wide 22 00:01:58,240 --> 00:02:04,080 Speaker 1: variety of textbooks nutrition, strength, training, sports psychology. This one 23 00:02:04,280 --> 00:02:06,440 Speaker 1: little different, but in you know, I was. I was 24 00:02:07,040 --> 00:02:11,520 Speaker 1: trying hard to find it for you. This is kinesiology 25 00:02:11,560 --> 00:02:16,680 Speaker 1: of the musculo skeletal system. Foundations for Physical Rehabilitation. Donald A. Newman. 26 00:02:17,200 --> 00:02:20,160 Speaker 1: Looked up muscle toning not in there, looked up toning 27 00:02:21,000 --> 00:02:29,160 Speaker 1: not in there. Grabbed just Basic Physiology, fourth edition. Linda S. Costanzo. 28 00:02:29,680 --> 00:02:33,720 Speaker 1: All right, great book on physiology. Looked up muscle toning 29 00:02:33,800 --> 00:02:37,680 Speaker 1: not in there. Looked up toning tone, muscle tone not 30 00:02:38,639 --> 00:02:44,440 Speaker 1: in there. Wasn't until I picked up Textbook of Medical Physiology, 31 00:02:44,520 --> 00:02:49,560 Speaker 1: tenth edition. Okay, found it. Found it all right, Here 32 00:02:49,600 --> 00:02:55,919 Speaker 1: we go. Skeletal muscle tone found on page. Even when 33 00:02:56,000 --> 00:02:59,799 Speaker 1: muscles are at rest, a certain amount of tautness usually remains. 34 00:03:00,440 --> 00:03:05,480 Speaker 1: This is called muscle tone. Because skeletal muscle fibers do 35 00:03:05,520 --> 00:03:09,600 Speaker 1: not contract without an action potential bring me back to 36 00:03:09,639 --> 00:03:14,320 Speaker 1: my initial studies and physiology. To stimulate the fibers, except 37 00:03:14,320 --> 00:03:19,040 Speaker 1: in certain pathological conditions, skeletal muscle tone results entirely from 38 00:03:19,080 --> 00:03:23,679 Speaker 1: a low rate of nerve impulses coming from the spinal cord. These, 39 00:03:23,720 --> 00:03:27,080 Speaker 1: in turn are controlled partly by impulses transmitted from the 40 00:03:27,120 --> 00:03:31,680 Speaker 1: brain to the appropriate anterior motor neurons, and partly by 41 00:03:31,720 --> 00:03:35,160 Speaker 1: impulses that originate in the muscle spindles located in the 42 00:03:35,200 --> 00:03:38,960 Speaker 1: muscle itself. I don't think that's what you thought it was. 43 00:03:39,360 --> 00:03:41,880 Speaker 1: I really don't think that is what is being referred 44 00:03:41,880 --> 00:03:46,280 Speaker 1: to in how to get toned arms and those pathological conditions. 45 00:03:46,320 --> 00:03:48,800 Speaker 1: Way back I've worked with or when I was a 46 00:03:48,840 --> 00:03:51,320 Speaker 1: trainer and coach, worked with so many different ages and 47 00:03:51,400 --> 00:03:56,760 Speaker 1: fitness levels and issues, and I did work with several 48 00:03:56,880 --> 00:04:03,880 Speaker 1: young people who had muscle tone issues. Okay, so it's 49 00:04:03,920 --> 00:04:08,400 Speaker 1: not what is being put forth in the media and 50 00:04:08,480 --> 00:04:12,280 Speaker 1: by the fitness industry. So what right, you go? So what? Well? What? What? 51 00:04:12,640 --> 00:04:16,200 Speaker 1: Why is it there? Well? Two reasons. First and foremost 52 00:04:16,240 --> 00:04:19,920 Speaker 1: main reason it's there is what the fear of bulk? Right, 53 00:04:20,000 --> 00:04:22,320 Speaker 1: because oftentimes what do you read, It's not just how 54 00:04:22,360 --> 00:04:25,320 Speaker 1: to get toned arms, it's how to get toned instead 55 00:04:25,320 --> 00:04:30,280 Speaker 1: of bulky. So it's playing into that bulk myth that 56 00:04:31,240 --> 00:04:34,800 Speaker 1: has kept and prevented so many people, especially women, from 57 00:04:34,800 --> 00:04:38,280 Speaker 1: achieving their best bodies, being as healthy as possible, as 58 00:04:38,279 --> 00:04:43,039 Speaker 1: strong as possible, raising their metabolism twenty four hours a day, 59 00:04:43,320 --> 00:04:45,960 Speaker 1: seven days a week. It's the fear of bulk. Get 60 00:04:45,960 --> 00:04:49,480 Speaker 1: that toned to look. And so when we talk about tone, 61 00:04:49,680 --> 00:04:55,239 Speaker 1: or the media does, it's often in that context scaring 62 00:04:55,279 --> 00:04:59,440 Speaker 1: people and selling workouts that are what by and large, 63 00:04:59,480 --> 00:05:05,440 Speaker 1: super effective because they don't incorporate overloading the muscle. The 64 00:05:05,520 --> 00:05:09,279 Speaker 1: overload principle, it's generally super high wraps, super low weight, 65 00:05:10,320 --> 00:05:15,680 Speaker 1: and super ineffective for the most part. So what we're 66 00:05:15,720 --> 00:05:18,760 Speaker 1: talking about, if we get away from that bulk myth, 67 00:05:20,160 --> 00:05:22,920 Speaker 1: it's very simple. Right when we talk about muscle tot 68 00:05:22,920 --> 00:05:27,480 Speaker 1: it's looking good, it's seeing muscle, it's seeing definition, and 69 00:05:27,520 --> 00:05:31,039 Speaker 1: it's losing fat. So when we talk about getting that 70 00:05:31,080 --> 00:05:34,719 Speaker 1: tone to look, you could almost just change it to 71 00:05:35,279 --> 00:05:39,160 Speaker 1: how to get in shape, how to lose muscle. I'm sorry, 72 00:05:39,160 --> 00:05:45,160 Speaker 1: how to lose fat and how to gain muscle, And 73 00:05:45,200 --> 00:05:48,880 Speaker 1: I'm not gonna get into the whole bulk myth in 74 00:05:48,920 --> 00:05:51,800 Speaker 1: this fit tip. Suffice it to say, you haven't listened 75 00:05:51,839 --> 00:05:56,320 Speaker 1: to my shows on that worth your while? And I 76 00:05:56,360 --> 00:05:59,640 Speaker 1: did do a fit tip though on body recomposition, and 77 00:05:59,640 --> 00:06:02,000 Speaker 1: I said, how I looked at up. I believe in 78 00:06:02,040 --> 00:06:05,440 Speaker 1: my textbooks as well, it's not there. It's a great example, 79 00:06:05,720 --> 00:06:10,880 Speaker 1: in my opinion, of typical industry making complex things simple 80 00:06:11,480 --> 00:06:15,360 Speaker 1: and simple things complex. Because that's people say, can you 81 00:06:15,520 --> 00:06:19,360 Speaker 1: gain muscle and lose fat at the same time, And 82 00:06:19,440 --> 00:06:22,520 Speaker 1: one of the quotes I read was no, because those 83 00:06:22,560 --> 00:06:30,160 Speaker 1: are conflicting, competing issues, concepts, absolute garbage. It's exactly what 84 00:06:30,200 --> 00:06:33,120 Speaker 1: bodybuilders do. It's exactly what people who go to the 85 00:06:33,160 --> 00:06:37,239 Speaker 1: gym and do cardio and do strength training and change 86 00:06:37,240 --> 00:06:41,600 Speaker 1: their diet to the healthier side and add protein adequate 87 00:06:41,640 --> 00:06:45,280 Speaker 1: amounts do. It's what I did, It's what I did 88 00:06:45,279 --> 00:06:50,640 Speaker 1: with my clients. They are not competing. They actually complementary processes. 89 00:06:51,600 --> 00:06:56,960 Speaker 1: Strength training does more than just build muscle. Okay, there 90 00:06:57,000 --> 00:07:02,000 Speaker 1: are many other physiological things that happen, again beyond the 91 00:07:02,040 --> 00:07:06,080 Speaker 1: scope of this quick fit tip. But what is muscle tone. 92 00:07:07,120 --> 00:07:10,720 Speaker 1: It's seeing muscle, it's lifting weights, it's getting rid of 93 00:07:10,760 --> 00:07:14,560 Speaker 1: that layer of fat tissue so that you can see it. 94 00:07:14,560 --> 00:07:20,640 Speaker 1: It's lowering your body fat percentage, and it's increasing your 95 00:07:20,760 --> 00:07:27,200 Speaker 1: muscle mass and your strength. Okay, strength training resistance training. 96 00:07:27,800 --> 00:07:30,480 Speaker 1: You need it stronger, and you're gonna start to see 97 00:07:30,520 --> 00:07:34,600 Speaker 1: those muscles when you do all these things together, which 98 00:07:34,640 --> 00:07:37,840 Speaker 1: is why I say over and over, you need to 99 00:07:37,880 --> 00:07:42,440 Speaker 1: focus on decreasing your calories by eating healthier. You have 100 00:07:42,520 --> 00:07:45,200 Speaker 1: to add in your cardiovascular exercise to burn a little 101 00:07:45,200 --> 00:07:47,440 Speaker 1: bit more. You need to do your strength training, to 102 00:07:47,440 --> 00:07:51,360 Speaker 1: do a myriad number of things again above and beyond 103 00:07:51,440 --> 00:07:55,880 Speaker 1: just getting stronger and seeing the muscles. Okay, but muscle 104 00:07:55,920 --> 00:08:04,400 Speaker 1: tone is a fitness industry buzzword to sell certain types 105 00:08:04,440 --> 00:08:09,840 Speaker 1: of programs and to scare people away from actually doing 106 00:08:09,960 --> 00:08:14,160 Speaker 1: what they need to do. Lift weights and and and 107 00:08:15,360 --> 00:08:20,840 Speaker 1: use weight that is heavy enough to elicit the body's response, 108 00:08:23,240 --> 00:08:26,840 Speaker 1: breaking down the muscle tissue so that it can rebuild itself, 109 00:08:27,080 --> 00:08:34,200 Speaker 1: getting stronger, burning some fat so you can be as 110 00:08:34,240 --> 00:08:37,839 Speaker 1: healthy as possible. And there you have it. Muscle tone 111 00:08:38,920 --> 00:08:41,520 Speaker 1: the official definition. Let me read it to you one 112 00:08:41,520 --> 00:08:44,400 Speaker 1: more time, just so you're that smart to take cocktail 113 00:08:44,440 --> 00:08:47,480 Speaker 1: parties whatever. Even when muscles are at rest, a certain 114 00:08:47,480 --> 00:08:50,400 Speaker 1: amount of tautness usually remains. This is called muscle tone. 115 00:08:50,640 --> 00:08:53,600 Speaker 1: So it's the tension in your muscle. It's the muscle 116 00:08:53,679 --> 00:08:56,040 Speaker 1: tension that is there. And then even given time. And 117 00:08:56,080 --> 00:08:58,800 Speaker 1: by the way, that's protective. So if I grabbed your 118 00:08:58,880 --> 00:09:02,160 Speaker 1: arm and try to pull it, you wouldn't hurt yourself. 119 00:09:02,640 --> 00:09:05,160 Speaker 1: And people with low muscle tone have that issue, and 120 00:09:05,200 --> 00:09:09,080 Speaker 1: you can have high muscle tone too. This is the 121 00:09:09,120 --> 00:09:13,439 Speaker 1: negative side of tone too much, too little. But you 122 00:09:13,520 --> 00:09:16,160 Speaker 1: gotta look into the medical textbook on physiology to find it. 123 00:09:16,480 --> 00:09:19,560 Speaker 1: And it's not what the media puts out there, all right. 124 00:09:20,200 --> 00:09:25,360 Speaker 1: So again it's making the simple complex and the show 125 00:09:26,720 --> 00:09:31,000 Speaker 1: does the opposite, and to show you where the complex 126 00:09:31,040 --> 00:09:33,200 Speaker 1: is simple and the simple is complex, the opposite of 127 00:09:33,240 --> 00:09:35,920 Speaker 1: what the fitness industry tries to tell you and certain 128 00:09:35,920 --> 00:09:42,080 Speaker 1: trainers try to tell you. And that's it all right again, 129 00:09:42,120 --> 00:09:43,840 Speaker 1: tom h Fit. If you want to reach out tom 130 00:09:43,880 --> 00:09:46,520 Speaker 1: h Fit is Instagram and Twitter tom h Fit, please 131 00:09:46,559 --> 00:09:51,560 Speaker 1: follow the show comment if you can, and you can 132 00:09:51,600 --> 00:09:55,440 Speaker 1: also reach out Fitness disrupted dot com through there as well. 133 00:09:55,480 --> 00:09:58,280 Speaker 1: Shoot me an email. Thank you so much for listening. 134 00:09:59,200 --> 00:10:03,440 Speaker 1: And remember there are three things we all control. How 135 00:10:03,520 --> 00:10:05,280 Speaker 1: much we move, won't put into our mouths, and our attitudes. 136 00:10:05,320 --> 00:10:06,559 Speaker 1: I'm gonna say that at the end of every show 137 00:10:06,559 --> 00:10:09,600 Speaker 1: because it is so important. It's about control people and 138 00:10:09,679 --> 00:10:12,800 Speaker 1: we have it, and you have it and use it, 139 00:10:13,280 --> 00:10:16,040 Speaker 1: and I'm give you the tools to understand how to 140 00:10:16,120 --> 00:10:21,080 Speaker 1: do it best, so you stop wasting time, stop wasting 141 00:10:21,120 --> 00:10:25,960 Speaker 1: your money, and stop listening to the bad advice. I 142 00:10:26,000 --> 00:10:34,720 Speaker 1: am Tom Holland. This is Fitness Disrupted, Believing yourself. Fitness 143 00:10:34,760 --> 00:10:37,960 Speaker 1: Disrupted is a production of I Heart Radio. For more 144 00:10:38,000 --> 00:10:41,240 Speaker 1: podcasts from my heart Radio, visit the i heart Radio app, 145 00:10:41,440 --> 00:10:44,880 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.