Weights/exercise to tone/streamline without bulking up? (Female losing weight).
zestyzesty
Posts: 57 Member
So I'm probably not the first to ask this, but I'd be really grateful for exercise advice with a view to toning up but not bulking up. I think I was once told that lower weights and more reps would tone without bulking- is this correct? I'm in the process of losing a lot of weight and have nightmares of ending up losing the weight I want and ending up even unhappier with no tone/loose skin. I have lost weight fairly slowly.... (64 lbs) over 22 months so hopefully I am giving my body plenty of time to adjust but now I am getting fitter, I think weights as well as cardio will help me to be healthy and get towards my goals.
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This is greatly over simplified, but .....Follow an established strength training program comprised mostly of compound movements. I prefer full body each day, but an upper lower split is fine. Forget the light weight low rep scheme. Keep the weights heavy enough to be in the 5-12 rep range, but that should be specific to whatever program you choose to follow. Add "cardio" if you'd like. I suggest "finisher" moves.0
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Well, while I agree that compound moves are great, I do think that use of lower weights with higher (10-15) reps is better than heavier weights with fewer reps, especially for back and legs, if you want to limit bulk. At my gym, I see a lot of alternatives to just weight lifting for toning and non-bulky muscle building. Most wrap around using resistant bands and using only your body weight. It makes sense to me that using your body weight would be a good way of building proportional muscle mass? If you are at a gym, look around for these types of exercises or go on-line to get ideas. I can personally vouch for resistance (not weight) training as a way to build define muscles; although today I'm more of a bulk guy. Many of these exercises you can also do at home if you can't go to a gym.0
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Ibeachlover wrote: »Well, while I agree that compound moves are great, I do think that use of lower weights with higher (10-15) reps is better than heavier weights with fewer reps, especially for back and legs, if you want to limit bulk. At my gym, I see a lot of alternatives to just weight lifting for toning and non-bulky muscle building. Most wrap around using resistant bands and using only your body weight. It makes sense to me that using your body weight would be a good way of building proportional muscle mass? If you are at a gym, look around for these types of exercises or go on-line to get ideas. I can personally vouch for resistance (not weight) training as a way to build define muscles; although today I'm more of a bulk guy. Many of these exercises you can also do at home if you can't go to a gym.
The OP is in a calorie deficit and is not going to be adding muscle, just preserving it from lifting heavy if they decide to go down that route.
Look at a good beginner lifting program that has at least 3 days lifting a week. Lift heavy and continue on your weight loss journey and you'll be fine. (And lifting heavy means heavy for you, not comparing to other people).
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This is greatly over simplified, but .....Follow an established strength training program comprised mostly of compound movements. I prefer full body each day, but an upper lower split is fine. Forget the light weight low rep scheme. Keep the weights heavy enough to be in the 5-12 rep range, but that should be specific to whatever program you choose to follow. Add "cardio" if you'd like. I suggest "finisher" moves.
This is good advice. I can't copy and paste right now but there are links to several lifting programs in my profile. They all differ slightly but are good programs. Don't worry about bulking up.0 -
There is no toning or streamlining. All you can do is lose fat to make what muscle you already have more visible.0
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Ibeachlover wrote: »Well, while I agree that compound moves are great, I do think that use of lower weights with higher (10-15) reps is better than heavier weights with fewer reps, especially for back and legs, if you want to limit bulk. At my gym, I see a lot of alternatives to just weight lifting for toning and non-bulky muscle building. Most wrap around using resistant bands and using only your body weight. It makes sense to me that using your body weight would be a good way of building proportional muscle mass? If you are at a gym, look around for these types of exercises or go on-line to get ideas. I can personally vouch for resistance (not weight) training as a way to build define muscles; although today I'm more of a bulk guy. Many of these exercises you can also do at home if you can't go to a gym.
A female, as does almost anyone has to work really hard and eat at a surplus to bulk.
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You won't get bulky. Don't be afraid to lift heavy.0
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I have always been told that as a woman, it is very difficult to bulk and would normally require either a large calorie surplus or some kind of steroids. I have seen lots of girls lift heavy and none of them have bulked, their muscles just get stronger and better defined.0
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To build or "bulk" requires heavy lifts with progression on weight. Also requires a calorie surplus to feed said muscles. Then that is usually followed by a "cut", to reduce the recently acquired body fat gained while bulking, to better reveal the defined muscle mass.
You are in a deficit. You wont bulk. So lift heavy- low reps- to keep from losing muscle mass while eating at a deficit. You need to feed your body to support the workouts you are doing. Protein and carbs are your friends, especially on lift days
Its so rewarding to feel yourself getting stronger each week! 0 -
@piperdown44 said it best. In a calorie deficit you won't put on much muscle (except for maybe "newbie gainz") but you certainly won't get bulky. I'd recommend finding a lifting program, one that incorporates compound lifts are great for retaining muscle.0
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Yep. Lift heavy. I like the 4-6 range with some hypertrophic ranges sprinkles in (8-12).0
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Just going to echo most of the previous posters: find a tried and true program and stick with it. And don't worry about getting bulky. It's hard to bulk up as a woman, plus you would need to be eating to support those goals (which is not a calorie deficit). FWIW, I lift heavy and haven't bulked up in the almost 3 years I've been doing it.0
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Ibeachlover wrote: »Well, while I agree that compound moves are great, I do think that use of lower weights with higher (10-15) reps is better than heavier weights with fewer reps, especially for back and legs, if you want to limit bulk. At my gym, I see a lot of alternatives to just weight lifting for toning and non-bulky muscle building. Most wrap around using resistant bands and using only your body weight. It makes sense to me that using your body weight would be a good way of building proportional muscle mass? If you are at a gym, look around for these types of exercises or go on-line to get ideas. I can personally vouch for resistance (not weight) training as a way to build define muscles; although today I'm more of a bulk guy. Many of these exercises you can also do at home if you can't go to a gym.
The only difference between working 5-8 reps and 8-15 reps is which set of muscle fibers you are working: power (fast twitch) and endurance (slow twitch). Ideally, you should be working both, no different than one should do cardio and resistance training. But neither, will lead to a being bulking. No one accidentally gets bulking, especially a female. And if your body fat is low enough, that you think you look bulking, then you just have to add body fat back.0 -
Just going to echo most of the previous posters: find a tried and true program and stick with it. And don't worry about getting bulky. It's hard to bulk up as a woman, plus you would need to be eating to support those goals (which is not a calorie deficit). FWIW, I lift heavy and haven't bulked up in the almost 3 years I've been doing it.
Some good beginner programs to look into are Stronglifts 5x5, Starting Strength, and New Rules of Lifting for Women. I have done both Stronglifts and NROL4W and loved both of them. And no, heavy lifting did not make me "bulky," but my body transformed and I feel fantastic. I am finally achieving a strong, athletic, defined body.0 -
A great link about "toning" - explains what it really is, how to do it, and dispels a lot of myths/misconceptions: http://www.aworkoutroutine.com/muscle-tone/0
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Don't worry about how heavy the weight is, just keep increasing it to challenge yourself. I'm up to 20 lb. dumb bells and not even close to bulky.0
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kaylajane11 wrote: »Just going to echo most of the previous posters: find a tried and true program and stick with it. And don't worry about getting bulky. It's hard to bulk up as a woman, plus you would need to be eating to support those goals (which is not a calorie deficit). FWIW, I lift heavy and haven't bulked up in the almost 3 years I've been doing it.
Some good beginner programs to look into are Stronglifts 5x5, Starting Strength, and New Rules of Lifting for Women. I have done both Stronglifts and NROL4W and loved both of them. And no, heavy lifting did not make me "bulky," but my body transformed and I feel fantastic. I am finally achieving a strong, athletic, defined body.
This. Don't be afraid to lift heavy. If you're in a deficit, you aren't going to add muscle mass. I do Stronglifts 5x5 and love it. And as I lose body fat I am also loving my new more-athletic look which I doubt would be called "bulky" by anyone.0 -
Lifting heavier has completely changed my body shape. I started with just push ups and squats and as I got stronger gradually added more weight. I have a bum, toned arms and shoulders and smaller waist as well as increased confidence which was lacking when just on cardio! Good luck!0
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I will add my own experience. After 1 year of heavy lifting, no bulk, just slimmer.
I will also link this thread which has many wonderful ladies showing what heavy lifting has done for them.
http://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky/p10 -
This seems to be a constant debate. I used to have the same mind set as you. Cardio + low weight/high rep lifting = toning. In October, I decided to set out with a new goal and up my cardio, but also focus more so on heavy lifting. Boy oh boy is there a difference in my body. I look incredibly more toned now versus when I was doing low weights. The stronger and "larger" your muscles are, the more toned they appear (also the more calories you burn throughout the day in general thanks to more muscle mass). For example - I am very petite - 5' and 114 lbs. (of muscle) and I leg press 4 sets, 20 reps each of 230 lbs. I can max out at 365 lbs. and the highest "rep" set I can do is 5 reps of 310 lbs. Even after all of this - my legs appear thinner and more defined than ever before.0
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Unless you are following a strict plank designed to bulk you up (including special diet, and workout regime) you shouldn't be afraid of it.
Weights and cardio combined will give you best results, and it will not bulk you up.
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Pretty much nobody can bulk in a calorie deficit. The exception might be young men in their 20s who are consuming 2.4g of protein per lb of body weight. Even guys who are eating and training to bulk have a really difficult time doing so.
2nd recommendations for New Rules of Lifting for Women, Stronglifts 5x5, Starting Strength.0 -
you're not gonna bulk up .0
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