When you think about exercises for toning the body high repetitions, isolation movements and aerobics probably come to mind first. However, the most efficient exercises for toning and burning fat are compound free-weight movements such as squats and dips, according to "Xtreme Lean." Simply cranking out hundreds of repetitions without intensity will not do the trick. Combine some efficient toning exercises with a couple of advanced training techniques and you can achieve your fitness goals in no time.
Squats
Squats are considered one of the best total body exercises because of the sheer number of muscles required to do them properly. With your hands gripping a barbell placed on your upper back, you squat down as if sitting until your thighs are parallel to the floor. Then reverse the movement and return to the standing position where you started. If you squat down to a slow six-second count, known as negative-accentuated training, you can increase the amount of calories your body will burn over the next 72 hours, according to "Xtreme Lean." Another challenging technique is to do 20-rep sets with a challenging weight.
Standing Calf Raises
Many gyms have a calf raise machine, but if not, you can do these on the Smith machine with a step apparatus, which is used for step aerobics. Keep your knees slightly bent and back arched as you lift the weight, then allow your heels to descend into the deepest possible stretch, with the balls of your feet securely placed on the edge of the step. Lift the weight by contracting your calf muscles fully and raising up on your toes. You can use the negative-accentuated technique, lowering the weight in six seconds. Drop-sets make another great toning technique for calves. To do a drop-set perform one set to exhaustion, then lower the weight slightly and do another full set without resting between them.
Pull-Ups
Pull-ups work most of the upper body, including the back, shoulders and arms. Grip the pull-up bar with your hands shoulder-width apart and pull your sternum toward the bar by driving your elbows down and back. Lower to a full or half extension of your arms and repeat. If you cannot pull your body weight, you may use a lat pull-down machine or an assisted pull-up machine. Try doing a rest-pause set for a unique training stimulus. To do this, do as many pull-ups as you can, then rest for 15 seconds, do another set of as man reps as possible, rest 20 seconds and then do one final set to exhaustion.
Dips
Dips make a versatile addition to your workout because they hit the triceps, chest and shoulders. Grip the parallel dip bars and slowly lower your body to the further possible depth, which will vary per individual. Once your upper arms are at least parallel to the ground, you reverse the movement by pressing your body upward until your elbows almost lock at the top position. You can super-set this exercise with push-ups to really get a good upper body workout. Super-sets mean doing a set of one exercise followed immediately by a set of another, with no rest between them.
References
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "Combat the Fat"; Jeff Anderson; 2008
- "The Abs Diet"; David Zinczenko; 2004
Member Comments