Long Lean Muscle Is A Myth. PS: Toned Muscles Don't Exist Either

You Want To Be Toned Right?
You want to develop “long lean muscle” and I bet you want to stay like that.

I definitely know that people are selling those ideas to you.

In yoga, pilates and fitness studios women are sold on the dream of being "toned" and "long and lean".

The problem is none of those things exist scientifically.
They are just manipulating a vision that you have of yourself.

Close your eyes, you can see it.

You're in really nice leggings or tights and your legs just look longer, your waist looks smaller your arms are toned, you look like you have been doing yoga three hours a day.

Only those are just phrases created to sell you stuff.

Because,

You can either have more muscle or less muscle.
You can either more body fat or less body fat.

Or

You can have those combined. (Which I suggest should be your goal)

But

You can’t make the muscles longer.

Your skeleton decides the length of your muscle. For your muscles to get longer your bones would also need to grow longer.

You can improve the range of motion at your joint.

This means your joints can bend and flex further but your muscle hasn’t gotten longer. In fact, often muscles which are tight are weak stretching them is exactly what not to do.

Your nervous system makes them tight because it is concerned they will tear if they stretch to full range and so it keeps the muscle as short as possible. The answer is to make them strong so that your body will allow them to stretch fully without fear of them being damaged.

What about being toned?

Well, there is no such thing as toned muscle.

What people are describing is a muscle that looks a little “harder” than normal. Messing around with how hydrated you are can change the look of your muscle but it's completely temporary. You want to your muscle to appear "toned" for life.

Two things are required for this

1: Muscle
2: Low enough body fat so that you can see the muscle

Take your abs for example. The “toned midsection” most of us want is a function of having some muscle in the midsection and then removing enough fat so the muscle is visible.

So what we are left with is

1: How do build enough muscle?

2: How do we lose enough fat to make it visible and appear toned?

Or

1: How do I maintain the muscle I have

2: While losing enough fat to make it visible and appear toned?

Short answer:

  1. Eat the right amount of food to sustain your existing muscle mass and lose body fat.
  2. Do resistance training that encourages your body to hold onto your lean mass.
  3. The only thing that changes If you want to gain muscle is the amount of food you eat.

Continue this process for 6-12 months and you will have the appearance of “long lean muscle” and your friends will be asking you how you got so toned.

My Ultimate Macro Plan is a great plan to start. It will give you an idea of the amount of food you need to eating for your goals and lifestyle. You can download it here.

www.sportsmodelproject.com.au/ultimate/

Love and Light
Hattie xoxo

#1 Miss World WBFF Fitness Diva

© Sports Model Project 2019
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