| Less than 20 % get big
The combination of weight training, aerobic exercise and sound eating habits have shown to be the most effective for fat loss and toning. Toning is simply the simultaneous decrease of fat and restoration of muscle.
Every year after the age of 25, the average American gains one pound of body weight yet loses one third to one half pound of muscle. Consequently, our resting metabolism decreases approximately one half of a percent every year. Proper exercise and sound eating habits can reverse this process.
While aerobic exercise burns fat during exercise, anaerobic exercises, like weight training or sprints (see HIIT), utilize fat hours after exercise.
Weight training can also increase the metabolic rate a second way. It restores muscle tissue that had been lost over the years from a sedentary modern life-style, thus improving the aesthetics of the body by accentuating its curves and shape.
Furthermore, one pound of muscle burns approximately 30-50 Calories per day. In contrast, a pound of fat only burns about three Calories per day. This may not seem significant considering one pound of fat contains 3500 Calories. Although, over the course of years, it adds up.
Weight training exercises that use large muscle groups (e.g. Gluteus Maximus, Quadriceps, Hamstrings, Chest, and Back exercises) with a progressively greater resistance have the most potential for restoring lean body weight and raising the metabolism hours after exercise.
Most people do not have to be worried about getting too big when training with weights. Evidence suggests that less than 20 percent of men and very few women can develop large muscles even if they wanted to, regardless what program they follow.
Bodybuilders seen on TV typically, have trained for years, poses a certain degree of genetics, and most likely, have used anabolic steroids sometime in their careers.
When beginning an exercise program, muscle mass increases may initially out pace fat loss, resulting in a very small temporary weight gain. When exercise can be increased over time, more significant fat loss can occur. Unless an exerciser is highly motivated, actual weight loss is usually only seen with particular dietary improvements.
Most of you missed this as I titled the thread 'toning with weights'.
I think that this is important for people to see, learn to love the skin they are in.
I am not saying don't train or try to improve your physique, but this thing about getting big AT ANY COST is really not good.
Young kids taking steroids, we see the ignorance every day on this board.
I know some are responsible, however, I have been reminded at how irresponsible 18 year olds can be as I currently have an 18 year old flat mate.
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