首页>英语角 > 听力 > 美音 > 课 程 > 健康 > 高二>Truth About Muscle Tone
Hi, I'm Russ Teitsma, Owner of NJ Fitness Factory in Montclair, NJ for About.com and I want to talk to you today about the truth about muscle tone.The truth is you could be the most toned individual in the world, but if that's hidden by a layer of fat, nobody will ever know or see it. You have to reduce your fat and then you can see your muscle tone come out. People always come to me and say they want to lose fat off a certain spot, but we can't pick and choose where the body fat comes off of. There's no such thing as spot reduction. You can do a million crunches a day and you still won't get a smaller stomach. You have to reduce your overall body fat.You need to eat consistently healthy and take in fewer calories than you burn every day. You need to get your card in, don't miss the days at the gym, and build up some muscle. By having more muscle, you'll burn more fat. To make your muscles appear more toned, work out. When you work out, for 3 - 4 days after your muscles will appear firmer and harder.Cardio should be done 4 - 6 times per week, for about 30 minutes. For the best results, resistance training should be done 2 - 4 times per week for 30 - 45 minutes with 48 hours of rest in between muscle groups. Resistance training is when you use machines, your body weight, dumb bells, or bands to put a strain on your muscle.A lot of women in particular are worried about building up too much muscle, but that just won't happen with a women. They don't have the testosterone to build that much muscle. By building muscle you will burn fat, because muscle burns fat.Thank you for watching. For more information, go to: health.about.com.
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