How to tone up without bulking up???
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Couldn't have said it better myself Right OnAllanMisner wrote: »Lift heavy things, compound movements (squats, deadlifts, bench press, pull ups, and overhead press). Unless you’re taking steroids, you won’t bulk up.
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AllanMisner wrote: »angelgreathouse9 wrote: »
my apologies I didn't intend on offending anyone, I asked a question and got some helpful advice yours being the most helpful, thank you. I won't be taking that bet as I don't want to attempt to win it...lol... thank you so much for your input, maybe "bulk" wasn't the right term to use...
I wasn’t offended so much as many women I’ve known over the years who would be. To build a muscular physique (body building), an athlete has to show a tremendous dedication to diet, lifting, rest, etc. And it takes years, even for the most genetically gifted.
My advice was primarily focused on helping you build a foundation of strength. Lower reps (3 - 6) tend to do this and only moderately affect muscle mass. Rep ranges of 7 - 10 are more conducive to muscle mass (hypertrophy) and Rep ranges of 11 - 25 address muscle endurance. With all of these ranges, there are improvements across the spectrum, but this focus is appropriate for 95% of trainees, especially those who are relatively new to lifting. With lower rep, heavy lifting, you’ll see good increases in strength and moderate increases in mass. And a pound of muscle takes up such a small area, it is like laying a piece of paper on your body, hardly noticeable.
For those training for mass, it takes months and years (of laying those pieces of paper) to show the musculature that you’re trying to avoid. You’ll likely never apply that intensity, volume or persistence to get to that point. Some of your body parts might react more positively to training, then you can adapt your protocol to address your specific needs. Initially, a generalized program like New Rules of Lifting for Women or Strong Lifts will give you a good strength base to start from.
^^very much this.
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agreed with posters. I stopped cardio and only lift heavy (for me anyway), maybe a few HIIT sessions a month. What you want to do is change your body composition..losing fat and building muscle... not really "tone". Don't worry, unless you are fastidious about diet and hitting macros, you won't bulk. good luck girl!0
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yogilifter wrote: »agreed with posters. I stopped cardio and only lift heavy (for me anyway), maybe a few HIIT sessions a month. What you want to do is change your body composition..losing fat and building muscle... not really "tone". Don't worry, unless you are fastidious about diet and hitting macros, you won't bulk. good luck girl!
This...good info
AND...I got something that will end this once and for all. Watch this vid from one of my favorite Youtubers.
https://www.youtube.com/watch?v=LaqmmdS6hPE 0 -
angelgreathouse9 wrote: »I only have 2lbs left to hit my goal of 135lbs, 62.6lbs down so far, I started going to the gym 3 weeks ago for some variety in my work out, I want to tone up without bulking up... any suggestions would be great thank you
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Bikini and figure competitors work all our lives to "bulk" up. As u continue to regulate UR macro nutrients and adjust your proteins and carbohydrates to equal amounts (ie 40/40/20) ur body fat will continue to decrease. U will not "Jerisinicrope wrote: »angelgreathouse9 wrote: »I only have 2lbs left to hit my goal of 135lbs, 62.6lbs down so far, I started going to the gym 3 weeks ago for some variety in my work out, I want to tone up without bulking up... any suggestions would be great thank you
Bulk" regardless of the weight training u r doing. The female body is not programmed to go like this. Women appear "bulky" when they have a little muscle that is still "well insulated with energy sources". (Surrounded with excess fat
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Hmm. I cheer and treat myself when my muscles get bigger. A. They've either grown due to my work or B. They appear bigger because I've lost body fat around them.
Could care less which one it is really. I just look in the mirror and thank "damn, good job woman!" I love my legs and butt. Nothing better than when you've gotten to a point when stuff doesn't jiggle anymore.
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Misconception. While muscle can increase in size slightly while in deficit, it's usually due to the fact that they atrophied and exercise now is filling them up with glycogen and water.juliepunchak wrote: »I know where you're coming from. People have always told me women don't bulk but I guess I am one of the exceptions that can. I'm not saying I can look like Atlas, but I used to bike up and down hills when I was young and built up some serious thigh muscles. As a result, it is very easy for a little exercise to build up my thighs now, something I do NOT want to do! The rule of thumb is to use light weights with lots of reps. Also, stretching at the end is supposed to elongate the muscles and keep them from getting bulky. I do this and so far it has worked. I am not a professional trainer or anything so this is just my experienced opinion that I am offering. Hope it helps!
Stretching does NOTHING to elongate muscle physically. Muscles are attached at joints and unless your bones are getting longer, the muscle length stays the same. You can increase a muscle "stretch" point by making it more flexible by stretching though.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
Truth^0 -
keep lifting- don't take steroids.
easy peasy lemon squeezy.0 -
If you like where you're at and don't want to get bigger muscles, you can maintain what you have by not increasing the weight (and not increasing your food & protein).
But still lift something, your bones need it!0 -
If 'OP' is me then yes that is me... i have a ways to go still however my arms seem bulky to me compared to other women... i don't want them to get bigger... and that is why i posted the question... not to offend anyone, & not to suggest that i was special... i came on here to get suggestions and give advice on what helped me... not to have my words taken so literally.OP, is that you in your profile pic?0 -
angelgreathouse9 wrote: »
If 'OP' is me then yes that is me... i have a ways to go still however my arms seem bulky to me compared to other women... i don't want them to get bigger... and that is why i posts the question... not to offend anyone, & not to suggest that i was special... i came on here to get suggestions and give advice on what helped me... not to have my words taken so literally.OP, is that you in your profile pic?
This vid should tell you EVERYTHING you need to know. I posted it earlier but apparently have a short attention span smh.https://www.youtube.com/watch?v=LaqmmdS6hPE 0 -
??? thanks for the advice... well noted... haven't been on 'all day' ... sorry didn't see you videoBlackScorpio91 wrote: »angelgreathouse9 wrote: »
If 'OP' is me then yes that is me... i have a ways to go still however my arms seem bulky to me compared to other women... i don't want them to get bigger... and that is why i posts the question... not to offend anyone, & not to suggest that i was special... i came on here to get suggestions and give advice on what helped me... not to have my words taken so literally.OP, is that you in your profile pic?
This vid should tell you EVERYTHING you need to know. I posted it earlier but apparently have a short attention span smh.https://www.youtube.com/watch?v=LaqmmdS6hPE0 -
BlackScorpio91 wrote: »angelgreathouse9 wrote: »
If 'OP' is me then yes that is me... i have a ways to go still however my arms seem bulky to me compared to other women... i don't want them to get bigger... and that is why i posts the question... not to offend anyone, & not to suggest that i was special... i came on here to get suggestions and give advice on what helped me... not to have my words taken so literally.OP, is that you in your profile pic?
This vid should tell you EVERYTHING you need to know. I posted it earlier but apparently have a short attention span smh.https://www.youtube.com/watch?v=LaqmmdS6hPE
I hate watching videos. Post an article, I'll probably read it. Post a video. Nope. ANGTFT0 -
angelgreathouse9 wrote: »
If 'OP' is me then yes that is me... i have a ways to go still however my arms seem bulky to me compared to other women... i don't want them to get bigger... and that is why i posts the question... not to offend anyone, & not to suggest that i was special... i came on here to get suggestions and give advice on what helped me... not to have my words taken so literally.OP, is that you in your profile pic?
The reactions you have got are mainly an issue is of definition really. Bulky really means...well, bigger than you are (often more fat and muscle). You have muscle definition and are lean enough to show it.
If you do not like it, that is a preference and you are absolutely entitled to it. I would check out Strong Curves by Brett Contreras especially if you want to focus more on your booty than upper body (no idea if you do, but its a suggestion if you do).0 -
yes i do, thank you so much. I will.angelgreathouse9 wrote: »
If 'OP' is me then yes that is me... i have a ways to go still however my arms seem bulky to me compared to other women... i don't want them to get bigger... and that is why i posts the question... not to offend anyone, & not to suggest that i was special... i came on here to get suggestions and give advice on what helped me... not to have my words taken so literally.OP, is that you in your profile pic?
The reactions you have got are mainly an issue is of definition really. Bulky really means...well, bigger than you are (often more fat and muscle). You have muscle definition and are lean enough to show it.
If you do not like it, that is a preference and you are absolutely entitled to it. I would check out Strong Curves by Brett Contreras especially if you want to focus more on your booty than upper body (no idea if you do, but its a suggestion if you do).
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3dogsrunning wrote: »BlackScorpio91 wrote: »angelgreathouse9 wrote: »
If 'OP' is me then yes that is me... i have a ways to go still however my arms seem bulky to me compared to other women... i don't want them to get bigger... and that is why i posts the question... not to offend anyone, & not to suggest that i was special... i came on here to get suggestions and give advice on what helped me... not to have my words taken so literally.OP, is that you in your profile pic?
This vid should tell you EVERYTHING you need to know. I posted it earlier but apparently have a short attention span smh.https://www.youtube.com/watch?v=LaqmmdS6hPE
I hate watching videos. Post an article, I'll probably read it. Post a video. Nope. ANGTFT
That sounds like something a hippie woman would say-1
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