How do you get the 'slim, toned look?'

Fatvaporizer

How do you get the slim, toned look, and not the 'bigger, muscular' look? I don't like to use the word, 'bulky' because apparently some people don't like being called that, even though it isn't unhealthy to be bulky/muscular. It's rather healthy.

But, if you want the slim, little fat, toned look where if you take your shirt off, you have abs or a flat stomach, no man-breasts, etc. What are the best exercises to do or methods to get that, instead of the bodybuilder build?

cityruss

A calorie deficit.

You'll also want to invest in a mangina.

LiftHeavyThings27105

Caloric intake is less than caloric output. That (a caloric deficit) results in weight loss | body fat loss. However, it is not that simple!

You also need resistance training. And, if I might add, a progressively overloaded resistance training program. Don't be confused. You do not need to lift heavy. You can go for the medium weight | medium rep ranges. So, are you ever doing anything 5 x 5? Likely not. But you could....it is not a bad idea to do some "strength" as well as "hypertrophy" lifts each week. So, do heavier squats one time that week (so, 185lbs @ 5 x 5) and then do hypertrophy (135lbs @ 3 x 10) the other time that week you do squats. Something like that....you get the idea.

You would also likely want (note that I am not using the word "need" here) to incorporate some cardio in your overall program. To be clear, cardio is nothing more than a tool. It is part of the 'caloric output' side of the equation. Just be careful.....remember that the body becomes very efficient at things that it does 'regularly'. So, stick in the 15 - 25 minute range four or five times a week (work up to that...or, whatever works for you as everyone is different).

I would suggest sticking with the compound movements (squats, dead lifts, bench press, overhead press) and build your program around those. You will get you best bang for your buck with the compound exercises. Of course, you will also be doing the supporting muscle groups.

Have you looked at Starting Strength or Strong Lifts?

What is your weight training history? What is your nutritional history?

usmcmp

Actually, that bodybuilder stuff is what gets you the slim toned look. You won't accidentally get bulky or big or muscular (even as a male). If you don't do the bodybuilder stuff you would diet down and just look squishy skinny. You'd have to be a natural lifelong athlete of a very physical sport to have the toned look without lifting.

pomegranatecloud

You're not going to accidentally end up "bulky." It takes a lot of work to get "bulky." Don't take steroids.

RoxieDawn

OP that bulky definitely does not happen automatically or accidentally. Avoid the skinny fat by lifting weights.

Your calories determine everything along side an optimal progressive overload lifting program (depending on where you are at this current moment, you need a deficit to lose more fat or eat at maintenance)

steph2strong

That "bulky" look takes a crap-load of hard work and time to get, and still isn't always possible. Exercise regularly, eat in a deficit and you shall start to be leaner and more "toned".

LiveLoveFitFab

Look at the types of athletes who have the physique you are looking for. As a woman, I like gymnasts physiques much more than guys with that heavy muscular look. A lot of women, and a lot of my gay friends like that body type too. So we all agree, it's sexy as heck.
For that, you're going to need to lift, do calisthenics, cardio conditioning and maybe even some yoga. Speaking of yoga, there are some male yoga freaks I know who have delicious bods.


My husband had the body you are looking for when we first got married, and it was all from military training. Combat arms training, no wimpy clerk or airforce training.
Those guys did lots, including, ruck sack marches (that ruck weighed like 75lbs!) flutter kicks, push ups, more push ups and when he was naughty, even more. Not to mention crawling through the dirt, climbing things, pull ups...
I don't think they were on a calorie deficit from food, but all that exercise probably put them in a deficit no matter how much they ate.

Also, look at the other types of athletes who have that body type. You'll find it in soccer players, basketball players, olympic swimmers...what type of training do they do?

avadahm

Try some calisthenics. You'll tone up to your natural ability and won't really bulk. For harder to work areas, use dumbbells that take more control than brute strength (barbell weights are usually easier to do heavier).

Eat nutrient dense foods to keep your body fat in the range you want it and stick to a good regiment.

CharlieBeansmomTracey

avadahm wrote: »

Try some calisthenics. You'll tone up to your natural ability and won't really bulk. For harder to work areas, use dumbbells that take more control than brute strength (barbell weights are usually easier to do heavier).

Eat nutrient dense foods to keep your body fat in the range you want it and stick to a good regiment.

do what now? its not going to matter what kinds of weights hes using,he needs a deficit of calories and a progressive lifting program. all the exercise in the world calisthenics or not wont "tone" you if you arent in a deficit. you get that toned look from losing fat over existing muscle(of course it helps to have decent lean mass underneath) and nutrient dense foods wont make a difference in fat gain or loss.

CharlieBeansmomTracey

LiveLoveFitFab wrote: »

Look at the types of athletes who have the physique you are looking for. As a woman, I like gymnasts physiques much more than guys with that heavy muscular look. A lot of women, and a lot of my gay friends like that body type too. So we all agree, it's sexy as heck.
For that, you're going to need to lift, do calisthenics, cardio conditioning and maybe even some yoga. Speaking of yoga, there are some male yoga freaks I know who have delicious bods.


My husband had the body you are looking for when we first got married, and it was all from military training. Combat arms training, no wimpy clerk or airforce training.
Those guys did lots, including, ruck sack marches (that ruck weighed like 75lbs!) flutter kicks, push ups, more push ups and when he was naughty, even more. Not to mention crawling through the dirt, climbing things, pull ups...
I don't think they were on a calorie deficit from food, but all that exercise probably put them in a deficit no matter how much they ate.

Also, look at the other types of athletes who have that body type. You'll find it in soccer players, basketball players, olympic swimmers...what type of training do they do?

a lot of those players also weight train. it can help a lot in their sport

LiveLoveFitFab

CharlieBeansmomTracey wrote: »

LiveLoveFitFab wrote: »

Look at the types of athletes who have the physique you are looking for. As a woman, I like gymnasts physiques much more than guys with that heavy muscular look. A lot of women, and a lot of my gay friends like that body type too. So we all agree, it's sexy as heck.
For that, you're going to need to lift, do calisthenics, cardio conditioning and maybe even some yoga. Speaking of yoga, there are some male yoga freaks I know who have delicious bods.


My husband had the body you are looking for when we first got married, and it was all from military training. Combat arms training, no wimpy clerk or airforce training.
Those guys did lots, including, ruck sack marches (that ruck weighed like 75lbs!) flutter kicks, push ups, more push ups and when he was naughty, even more. Not to mention crawling through the dirt, climbing things, pull ups...
I don't think they were on a calorie deficit from food, but all that exercise probably put them in a deficit no matter how much they ate.

Also, look at the other types of athletes who have that body type. You'll find it in soccer players, basketball players, olympic swimmers...what type of training do they do?

a lot of those players also weight train. it can help a lot in their sport

Yes, but they do it supplementary wise, not as their main form of exercise. I think everyone should strength train, even little old ladies. For the body type he's talking about, he should probably look at HIIT, calisthenics, and add in some strength training as a supplement, not the main course. The soldiers I'm talking about also train in the weight room, and hauling their gear is a weight training feat in itself, but most of their work out is functional.

CharlieBeansmomTracey

LiveLoveFitFab wrote: »

CharlieBeansmomTracey wrote: »

LiveLoveFitFab wrote: »

Look at the types of athletes who have the physique you are looking for. As a woman, I like gymnasts physiques much more than guys with that heavy muscular look. A lot of women, and a lot of my gay friends like that body type too. So we all agree, it's sexy as heck.
For that, you're going to need to lift, do calisthenics, cardio conditioning and maybe even some yoga. Speaking of yoga, there are some male yoga freaks I know who have delicious bods.


My husband had the body you are looking for when we first got married, and it was all from military training. Combat arms training, no wimpy clerk or airforce training.
Those guys did lots, including, ruck sack marches (that ruck weighed like 75lbs!) flutter kicks, push ups, more push ups and when he was naughty, even more. Not to mention crawling through the dirt, climbing things, pull ups...
I don't think they were on a calorie deficit from food, but all that exercise probably put them in a deficit no matter how much they ate.

Also, look at the other types of athletes who have that body type. You'll find it in soccer players, basketball players, olympic swimmers...what type of training do they do?

a lot of those players also weight train. it can help a lot in their sport

Yes, but they do it supplementary wise, not as their main form of exercise. I think everyone should strength train, even little old ladies. For the body type he's talking about, he should probably look at HIIT, calisthenics, and add in some strength training as a supplement, not the main course. The soldiers I'm talking about also train in the weight room, and hauling their gear is a weight training feat in itself, but most of their work out is functional.

ok but if he lifts heavy weights and eats in a deficit he wont gain a lot of muscle.so he will get that toned look.heck he could even do a recomp if his body fat % is low enough. sure it takes time but he wont bulk up. I lifted weights when I first started my weight loss journey and I never got bulky. heavy gear in the military would still be a kind of weight training as well. you get bulky in a surplus of calories,you also gain fat in a surplus.I changed my body a lot just by eating in a deficit and lifting. Im a smaller size clothing wise weighing almost 30 lbs more than I was when I was thin,(before i got fat)

GerlaineGerry

I order to build muscle and have that toned lean look you need to start with "bulking". You have to eat in a surplus but make sure you're eating clean (protein, good carbs and your fiber). Cut out unhealthy fats and sugars. Lift heavy to build muscle. Once you achieved your goal in building muscles, you need to cut. You have to reduce your calorie intake (possibly carbs too, depends on the individual) and up your cardio to shed fat. In weightlifting you need to switch to less weight and up your reps. Hopes this helps. Good luck

sardelsa

gportman08 wrote: »

I order to build muscle and have that toned lean look you need to start with "bulking". You have to eat in a surplus but make sure you're eating clean (protein, good carbs and your fiber). Cut out unhealthy fats and sugars. Lift heavy to build muscle. Once you achieved your goal in building muscles, you need to cut. You have to reduce your calorie intake (possibly carbs too, depends on the individual) and up your cardio to shed fat. In weightlifting you need to switch to less weight and up your reps. Hopes this helps. Good luck

While nutrition and hitting adequate macros is important for body composition changes, eating clean and cutting out certain foods is not necessary.

cwolfman13

I've been lifting for 5 years...I look fit and healthy...looking like a bodybuilder doesn't happen by accident. People who look like bodybuilders train specifically for that physique, to generally include a calorie surplus to put on mass and a lot of volume in the gym. It also requires the genetics...

AliceDark

Calorie deficit to lose the fat. Resistance training to make sure there's something to show through once you've lost the fat.

Orphia

cityruss wrote: »

A calorie deficit.

This.

cityruss wrote: »

You'll also want to invest in a mangina.

Not this. It's this sort of mentality that puts women off lifting.