September 08, 2010
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Muscle-Toning Tips
Provided by Geneviève Allard
Do you want more defined biceps, a flab-free butt and iron thighs, but without looking like you’re on the cover of a body-building magazine? It’s possible! We asked Maxime Saint-Onge, a physical trainer and nutrition specialist, for some tips on building just enough muscle for a shapely body.
Lift heavy weights. “Hypertrophy training (for increasing muscle mass) requires heavy enough weights combined with a maximum of 10 repetitions, back-and-forth. It’s important to repeat this set more than once (two or three times) and to give yourself a 60 second rest period in between,” explains Saint-Onge.
Many women are wary of weight training for fear of gaining too much muscle, but there is no need to worry. “You will look like a body builder only if you train as arduously as a body builder. Nobody gains that much muscle mass purely by accident,” says Saint-Onge.
Work out frequently. Saint-Onge reveals that studies have shown that exercising two or three times per week allows women and men to see their muscle mass increase.
Also, don’t forget that “a recuperation period of 48 hours between workouts is recommended,” as it gives your body time to rest and for your muscles to heal.
Eat adequately. As Saint-Onge says, “muscle hypertrophy, or muscle mass increase, is the creation of new muscle. For this to occur, the organism must be in a state of positive energy balance, meaning more calories are being consumed than are being burned.” But be careful, as this excess energy must be subtle (about 1,000 calories), otherwise the weight gain will be shared between muscle and fat.
FALL SCHEDULES & INFO
Karma Class
All participants pay a minimum $5 donation
to the charity chosen for the month. Class
type and instructor will vary each month.
Starts: 4th Sunday of each month
Time: 2:30pm-3:30pm
Please Note: If you work or volunteer
for a charity and wish to be chosen as
the charity of the month, please
contact Terri at robertte@halifax.ca
Results Programs for FALL 2010
Check out our Fall Activity Guide on see this website for info on the following Results Programs:
SSS Biggest Loser, Drop a Size Workout, TKO Workout - Co-Ed, SuperCharged Interval Bootcamp; Outdoor Bootcamp.
FIT TIP: Strength Training for Beginners
- Warm-up for 10 minutes
- Light weights
- Start with 1-2 sets of 10-12 reps.
- Train each muscle group 2-3 times/week.
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409 Glendale Drive
Lower Sackville, Nova Scotia
Phone: 869-4141 
Ask about your FREE visit.
Fitness Centre Contact:
Acting Fitness Manager
Crystal Spence
869-4141 x338
BASICs Workshop
(Land Classes)
These workshops are offered to provide you,who may be new to or returning to exercise, achance to learn the basic moves and steps tovarious group exercise classes. After thisworkshop, you will feel more comfortableattending one or all of our classes. Bring aFriend along to add to the fun.
Starts: 1st Wed. of each month
Time: 5:30pm-6:30pm
Cost: GroupEx fees apply.
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