How to put on muscle mass? How to tone the muscles? What is the difference between the two? Find out all about them both!
Toning and building muscle mass are two definitions that tend to cause confusion for those who begin to take their first steps into the world of training. Consider the differences.
Exercise is the best medicine, but it also promotes an aesthetic component from definition and musculature. In that sense, tone and build muscle mass may promote self-esteem, acceptance and trust. Therefore, discovering what each one of these terms is decisive.
We invite you to take a trip to see the function of muscles, the clear definition of toning, the best techniques to increase volume and the main differences between the concepts above.
What is muscle and what is its function?
Means muscle tissue, the mass, the coating or structure which is capable of gradually increasing or reducing size. This is possible through a series of electrical and chemical impulses or signals that originate in the nervous system. Contractions and dilations of the muscles due to responses to specific situations.
Types of muscle tissues
Now that we know exactly what a muscle is, the time is right to internalize the types of muscle tissue that exist, as well as their location and prevalence, as the United States National Library of Medicine explains:
- Skeletal striatum. Its movement occurs voluntarily, as it is attached to the bone. Allows bone and cartilage oscillations fluently.
- Smooth. It is located in the walls of organs such as the uterus, bladder and stomach. Favors movements with greater elasticity characteristics with hollow parts.
- Cardiac. Present in the myocardium and is formed as a mesh or network which provides a contraction response with perfect synchronization. Does not follow orders of the nervous system.
In summary accounts, the ultimate goal is to ensure muscle movements to promote vital functions. The objective of each type is specific. However, generally can support the generation of heat, promote blood, promote digestion and dilated pupils, among others.
What is toning?
Toning is to strengthen and define the muscle through the fat removal in order to gain power. However, this does not imply that an increase in volume is generated; In fact, the aim of toning is that no increase occurs in muscle mass and size.
If we move to the origin, the verb to tone comes from the Latin tonus which, in turn, means tension. Thus, it is easy to induce stress, tone and toning are related.
Usually, those who choose to tone their muscles is do it to be thin, but with marked muscles. Thus, body sculpting techniques are very effective and the reach of everyone; therefore, we will indicate some useful exercises for this outcome.
Effective exercises to tone
Depending on the area of the body that you want to tone, then we will perform a particular exercise. The four recommendations indicate they have been used by experts in different disciplines for a long time:
Squats. They directly are great for the thighs, the hips, and buttocks. Elasticity is another aspect that it favors. To be more specific, both the quadriceps and hamstrings are benefiting from this exercise.
Step. Entrenches the area of the legs, buttocks and arms. Also it has a positive effect on cardiovascular activity. The ease and comfort of their realization they do best used for definition purposes.
Plank or anaerobic iron. Toughens three zones: the abdomen (rectus of the abdomen), shoulders (deltoid muscle) and back (erector spinae muscles and muscle transverse abdomen).
Pilates. Allows lose fat while all areas of the body are toned, as variants that can be performed with this practice are really extensive. In turn, it manages to perfect or correct postural defects and combat nervous behaviors.
How to put on muscle mass?
To know how to put on muscle mass, we must first quickly break into the phenomenon that occurs. To begin with, when performing different exercises with high intensity, trauma, failure or damage to the muscle occurs.
As the study, Role of satellite cells in muscle hypertrophy and regeneration in response to exercise, points out, this deficiency is immediately captured by what are scientifically known as active muscle cells; These fulfill the function of informing and transmitting what happened.
Subsequently, the receptors of what happened are the satellite cells (present in the muscle fibers), which are responsible for modifying and fixing the damage. However, in this process a binding activity occurs between the fibers and the aforementioned satellite cells. What finally happens? The significant growth of muscle fibers, that is, an expansion of muscle mass.
Tips to increase muscle mass
In a simplified way, we will show recommendations that will clear up all doubts and ensure that increasing muscle mass is not a daunting or overly exhausting task.
Work all muscles
For the increase to be uniform and balanced, the initial recommendation is to plan routines that allow each muscle group to be touched at least once a week. However, the most used and effective is that each group works twice a week.
Eat enough good protein and fats
Proteins are essential in the subject of gaining muscle mass. Without these, it will not be possible to preserve the desired and valued muscle fibers. Nor should we neglect the fact of having a favorable calorie balance.
In turn, it is important to incorporate good fats into the diet, as they are a great ally to counteract unwanted fat. Almonds, cashews and walnuts, among others, are just some of them.
Repetitions with awareness
Short series with an estimated weight of between 60% and 70% of the total load that we are capable of lifting are preferable. Sustained training will allow each person’s top to rise gradually.
Living with the pain of failure
When performing a series as indicated by the coach, the pain will only indicate that the failure is very close. As we explained previously, only with this disturbance will an increase in muscle mass be possible.
In this sense, it is necessary to continue to achieve hypertrophy (increase in muscle fibers). Finally, we cannot close this chapter without emphasizing how vital it becomes to differentiate failure from possible injury.
Main differences between toning and increasing muscle mass
The main differences that exist between toning and increasing muscle mass go through the localized results that they generate in the body from exercises, habits and routines. Within the dissimilarities, we can find:
The muscle is pushed to failure, when you’re gaining muscle mass, something that is not necessary for toning.
Static weight over time can get you to wanted results when it comes to toning. For its part, muscle enlargement occurs with increasing loads.
The toning exercise is done with higher repetitions and an intermediate weight. On the other hand, to increase muscle mass, higher weights and shorter series are sought.
Exercise is the least expensive medicine for life.
Final recommendations on toning and increasing muscle mass
The recommendations for those who doubt between toning and increasing muscle mass go through the elucidation – first of all – of what they want for their bodies. After projecting exactly what you want, it is best to go to experts to establish a precise routine for each type of body.
The generalization of work should be avoided, since biotypes have particular characteristics that require routines, repetitions, positions and changing cycles. Without a route, there will be no point of arrival for the muscle goals that are displayed.
No matter what the choice is (to tone or increase muscle mass), perseverance is a non-negotiable aspect to achieve what you are looking for. Results may take time, but maintaining mental toughness on target will always pay off.
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