A very common question that I often come across is “Is it possible to look toned and tight but not bulked up?”
Yes, it is possible. Let’s get our basic ideas cleared.
What is tightening and toning?
Tightening and toning is a result of a lower body fat percentage combined with a little muscular definition. To achieve a tight and toned appearance you’ll have to build or at least maintain the muscle you’ve got.
The science of bulking versus tightening and toning, made easy for you:
To bulk: You need to increase lean muscle tissue and/or increase body fat without a decrease in the other. If one or both increase and the other does not decrease you will have an increase in the size of your body.
To Lean and Tone: You either have to maintain your lean mass and lose body fat or you have to increase lean muscle and lose body fat at the same time.
One thing to keep in mind is lean muscle takes half the space as fat. One lb of fat takes up double the space that a lb of lean muscle does. If you are gaining muscle and losing fat but not necessarily losing weight you can become smaller because you are changing the composition of your body. Hope this explains why your body shape and the muscle is to fat ratio is important than your weight.
Now, how do we do it?
Will discuss the different steps in details later in the post.
In a nutshell, this actually means to maintain or increase muscle tissue while shedding unwanted body fat. Lowering your body fat percentage will require you to burn more total calories than you take in. Since lean muscle burns more calories than fat, it’s important to build or maintain muscle mass. Don’t be afraid of lifting weights for fear of bulking up. You will need to control your types and amounts of exercises and it is of utmost importance to control your food intake and recovery.
Eat smart, do your cardio, and hit the weights, you’ll be on your way to a tight and toned body in no time!
Did I hear “lifting weights”? Are you sure, specifically for women?
It is a common delusion that lifting weights will cause women to bulk up.
- Building the type of muscle volume that you may consider bulky is extremely hard work, and even harder work for a woman. This process can take years of specific, focused and dedicated training, even for a man.
- Most women simply do not have the hormones necessary to build big, bulky muscles. For most women, lifting weights will give your body shape and definition, not bulky man-muscles.
- In order for you to “bulk up” your muscles have to be stimulated to undergo hypertrophy. This is accomplished through specific repetition ranges and high volumes of isolated resistance training. If you maintain a repetition range between 12 and 25 per set, the likelihood of “bulking up” is minimized.
The steps to take care of for maximum toning and tightening:
- Your primary concern should be controlling unnecessary energy intake while working out as intensely as you can.
- Maximizing your workouts with increased intensity will maximize calorie burning and “toning”. Controlling your food intake will allow you to become “tone” while you drop body fat.
- Fitness – try to use High Intensity Training while performing strength training to maximize your calorie burning and “toning”.
An example of High Intensity Training
- Perform a split stance dumbbell row while choosing a weight that is challenging (for at least 8-12 repetitions)
- Follow that by performing 1-minute of step-ups.
- Rest for 45-60 seconds and then repeat 3 times.
- In case you are very fatigued, don’t pressurize yourself to perform more. This typically happens at the beginning of a fitness routine. Increase your capacity slowly.
Another preferred technique of training is High Intensity Interval Training during cardio to maximize fat usage and total calorie burn. This type of exercise brings you through multiple heart rates but allows for recovery. This would be superior to steady state cardio training (e.g. a steady intensity exercise like walking at 5 km/hour for 30 minutes) to maximize calorie burning.
An example of High Intensity Interval Training
- Walk on a treadmill for 90 seconds.
- Follow by jogging or running on a treadmill for 90 seconds.
- Repeat 4-5 times.
- Again, be wise about your capacity. Like every ability, you have to build up your stamina gradually. Don’t overstep your limit to cause any injury, sore or damage.
Another great thing is circuit training, but focus on heavier lifting in your circuits as opposed to using resistance movements purely for cardio. Depending on your level of fitness, you may start with 2 sets of 12 reps, go from exercise to exercise in a circuit without rest, take a short break between circuits, then go through again. Do chest, triceps, back, biceps, shoulders, legs, and abs.
Another option is to do timed exercises as opposed to counting. Perform each exercise for 1 minute, push yourself and do as many as possible for that minute, then continue on to the next exercise.
- Diet – Don’t fall for any fad diet. Be sure to eat healthy and energizing meals to maximize workout performance. Don’t exclude any food group completely. Eat at least 4-6 times per day (moderate amount, balanced nutrients) to maximize your metabolism. Eat for Fat Loss. This means you should choose lots of fresh fruit and vegetables, lean proteins and whole grains while minimizing empty and wasted calories from junk food (cookies, cakes, sweets, white flours, sugary drinks, processed food etc.)
- Drink at least 64 oz. – 96 oz. (2- 3 liter) of water daily to maintain strength, proper recovery and hydration.
- Recovery – While training to “tone” many people will choose over-exercising. Exercise is a great tool to “tone”, however, too much of a good thing can be injurious. Be sure to get enough sleep to fight fatigue and prepare your body to maximize your workouts. Be sure to rest at least 2 days per week. Give enough importance to post-exercise rest.
I can’t do heavy exercises. Is there any hope for me?
- Have you seen the yoga body? Long, lean and toned. If you want your body to get stronger and toned, yoga is a great choice. It doesn’t build contracted muscles like, say, lifting weights, because you’re always stretching the muscles you work. Additionally, you use your muscle groups holistically rather than concentrating a huge amount of weight in one place. You have many options for something that makes you work, but doesn’t overly fatigue your muscles or leave you terribly sore. You’ll tone, but not bulk from your yoga practice. Yoga is particularly good for people who have medical conditions that keep them from doing heavy exercise at one go.
Last but not the least is a word called consistency. No process is a magic to show you results in a week or month. It’s easy to start but not to be persistent. Millions of people jump from one process or trend to another without result just because they are not allowing enough time to show effect. Promise to be consistent for at least 6 months and then, the result you get will keep you motivated for ever!
Don’t miss the following:
Stay motivated to eat healthy!
You will love to exercise, after you read this!
Please write back if you find the post interesting. I will be more than happy if you leave more tips and remarks.