Toned as compared to ripped refers to the amount of body fat and muscular definition a person possesses -- so someone who is toned may not be that different from someone who is ripped. While you train to meet your fitness goals, it's critical to understand that getting too ripped or toned may compromise your health.
Toned vs. Ripped
Toned and ripped are terms that are thrown around at the gym or when you're perusing a magazine. Most women want a toned physique, and their natural body composition is more able to support a toned, not ripped physique. This means that they want a firm body, flat stomach with a healthy amount of body fat. Ripped is something different. This means that your body fat is extremely low. You can see specific muscle definition, and may even see striations in the muscles and veins. Bodybuilders that are ready for the stage have ripped physiques.
Body Fat Percentage
Everyone needs a certain amount of fat for optimal health. The amount of essential fat is approximately 3 and 12 percent for men and women respectively, according to Dr. Everett Koop, the former Surgeon General's site, Shape Up America! Going below this level can lead to health issues, such as absence of menstruation for women. People that are toned fall into the fitness category of body fat at 14 to 17 or 21 to 24 percent. If you're ripped, you're body fat is lower, usually in the range of 6 to 13 or 14 to 20 percent.
Resistance training methods vary based on the physique for which you're striving. For a toned physique, with moderate muscle mass, do two or three full body workouts each week. Do two to four sets of eight to 12 reps, and perform a total of eight to 10 exercises. To obtain or maintain a ripped physique, work each muscle in a more intense manner. A split routine allows you to work two or three muscle groups per workout. You can do three to four exercises per muscle group, and only work each muscle one or two times each week. Sets and reps may vary slightly at up to six sets for six to 12 reps each. With either approach, don't work the same muscle group two days in a row. Allow at least 24 hours of rest for your muscle to repair.
The amount of cardio you perform depends on how much body fat you have, according to the American College of Sports Medicine. If you have a normal level of body fat, and are at a healthy weight, perform cardio three to five times each week for a total of 150 minutes. Keep your intensity moderate to vigorous for the most benefit. If you have excess body fat, you need to incorporate more cardio to show off your muscle definition. Train for up to 300 minutes each week at a moderate intensity to show the muscles you've trained.
- ACSM's Guidelines for Exercise Testing and Prescription; American College of Sports Medicine
- Shape Up America: Everything You Want to Know About Body Fat
- Human Kinetics: Normal Ranges of Body Weight and Body Fat
- ExRx.net: Fat Loss & Weight Training Myths
- ExRx.net: Weight Training Guidelines
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