Myth of the Week: Light Weight & High Reps Makes You Toned

* http://jillbunnyfit.tumblr.com  My New blog is with Tumblr, this account will soon be de-activated, please subscribe to my tumblr account to stay up to date!

To correctly address this one, lets start with what people mean by “toned.” They mean lean, but with enough muscle to look like they workout. Doing exercise with low weight and high reps is not going to get you there. It won’t get you close!

            Studies have shown that training with very light weights that allow many reps (15+) causes little muscle growth and very little strength improvements. It isn’t an effective way to burn fat or build muscle. Having “defined” muscles is nothing more than having some muscle mass along with los enough body fat levels for it to show.

            This applies to you regardless of what your fitness goals are.  Even if you only want to put on 5-10lbs of muscle, why not do it the most effective way? Lift heavy, eat big, and then strip the fat off once you have gained a little more muscle than you want. (Because you’ll loose some while dieting)

            If you are a girl that wants to lose fat and shape your arms, thighs, butt and core, the most effective way to get there is to lift relatively heavy weights (weights that allow for no more than 8-10 reps) and have a proper nutrition plan to lose weight.

For more detailed information Read: Muscle Myths by Michael Matthews. 

Myth of the Week: Light Weight & High Reps Makes You Toned

* http://jillbunnyfit.tumblr.com  My New blog is with Tumblr, this account will soon be de-activated, please subscribe to my tumblr account to stay up to date!

To correctly address this one, lets start with what people mean by “toned.” They mean lean, but with enough muscle to look like they workout. Doing exercise with low weight and high reps is not going to get you there. It won’t get you close!

            Studies have shown that training with very light weights that allow many reps (15+) causes little muscle growth and very little strength improvements. It isn’t an effective way to burn fat or build muscle. Having “defined” muscles is nothing more than having some muscle mass along with los enough body fat levels for it to show.

            This applies to you regardless of what your fitness goals are.  Even if you only want to put on 5-10lbs of muscle, why not do it the most effective way? Lift heavy, eat big, and then strip the fat off once you have gained a little more muscle than you want. (Because you’ll loose some while dieting)

            If you are a girl that wants to lose fat and shape your arms, thighs, butt and core, the most effective way to get there is to lift relatively heavy weights (weights that allow for no more than 8-10 reps) and have a proper nutrition plan to lose weight.

For more detailed information Read: Muscle Myths by Michael Matthews. 

Myth of the Week: Light Weight & High Reps Makes You Toned

* http://jillbunnyfit.tumblr.com  My New blog is with Tumblr, this account will soon be de-activated, please subscribe to my tumblr account to stay up to date!

To correctly address this one, lets start with what people mean by “toned.” They mean lean, but with enough muscle to look like they workout. Doing exercise with low weight and high reps is not going to get you there. It won’t get you close!

            Studies have shown that training with very light weights that allow many reps (15+) causes little muscle growth and very little strength improvements. It isn’t an effective way to burn fat or build muscle. Having “defined” muscles is nothing more than having some muscle mass along with los enough body fat levels for it to show.

            This applies to you regardless of what your fitness goals are.  Even if you only want to put on 5-10lbs of muscle, why not do it the most effective way? Lift heavy, eat big, and then strip the fat off once you have gained a little more muscle than you want. (Because you’ll loose some while dieting)

            If you are a girl that wants to lose fat and shape your arms, thighs, butt and core, the most effective way to get there is to lift relatively heavy weights (weights that allow for no more than 8-10 reps) and have a proper nutrition plan to lose weight.

For more detailed information Read: Muscle Myths by Michael Matthews. 

OPA 10 weeks out: Toronto Pro Show Bikini Jill Bunny

Clink on the title above and check out the 10 WEEK OUT VIDEO!
See how Jill Bunny looks 10 weeks out from the Toronto Pro Show!

Myth: Women Should Train Differently Than Men

Most women want the same type of body. They want to be lean, but not too skinny, they want some muscle definition in arms, stomach and legs, with a bubbly butt.. BUT NOT TOO BULKY.
For this to happen, most women will need to loose fat and gain muscle. Just losing the fat wouldn't be enough as most girls lack the muscle that gives an athletic look.
So you ask, what is the best way to achieve these goals? No, its not hours on the cardio machine, kick backs, crunches and no carbs!  YOU my friend, are going to LIFT WEIGHTS!

Now I can already hear you disagreeing. Women shouldn't lift heavy because they don't want to get bulky right? WRONG! It is incredibly difficult for a women to ever reach the point of looking bulky, regardless of how hard or often they train. Why? Because the hormone that most directly regulates muscle growth is testosterone, and on average woman's testosterone levels are a mere 5-10% of an average man's.

What qualifies as heavy weight for a women? Weight that is heavy enough to limit you to 8-10 repetitions. Lifting heavy is the fastest way to change your physique.
If you want toned, sexy legs, and a round, tight butt, your best exercises are:
- barbell squats
- romanian Deadlifts
- barbell lunges

For defined hot arms
- Dumbell curls
- straight bar curls
- EZ-Bar curls

For more in depth information: read Muscle Myths by Michael Matthews

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Myth: Sleep isn't that important

Many people work long hours and cut down on their sleep to make extra time for themselves at night. We all do this, and it is not a good habit to get into. Don't fall into the trap, and think that you can just make up the lost sleep by sleeping in on the weekends. It takes more additional sleep than yo might think to handle your sleep debts. 

Not getting enough sleep has been scientifically linked to many health and performance problems: such as obesity, depression, memory loss, fatigue and an inability to concentrate. When your body is asleep, it is busy repairing tissue and producing hormones (the majority of growth hormone is created during sleep). These functions are very important to an athlete who is subjecting their body to increased levels of stress everyday through exercise. Adults should sleep 6-12 hours per night. 

Happy sleeping fit bunnies... this is where we grow!

Love 

Fit  Bunny

* For more information in greater detail, pick up the book Muscle Myths written by Michael Matthews