Toned and Defined, but not bulky building... How?

  • junknemesis

    Posts: 682

    Feb 09, 2009 10:59 AM GMT
    Okay I wasnt sure where this went, either "Body Building" or "Cardio" or whatnot so I put it under General.

    I am new to seriously working out, and I have been running, biking and swimming, but I was some advice from people who know their workouts.

    I'm a small framed guy who has a lot of potential for growth in the strength area. But I want to achieve a toned muscle phisique with lean definition, without a whole lot of actual "Muscle Building" I know muscle building is unavoidable to an extent, but I don't want to be ripped like thoes body builders you see on the nordic track type comercials, or thoes HUGE professional builders in the competetions. (Of course I prolly couldnt do that if I tried.)

    I just want to optimize what I have right now, strengthen it, tone it, and become more defined. I would love to have that build you see on thin skaters and swimmers. But I can't skate and my endurance for swimming sucks... for now. I know when I can do it more I'll get better, but for now what other excercises will help me burn off bad calories and fat and help me tone my little muscles to something more impressive?

    This question is for health reasons, not insecurity reasons. Although I do admit I would feel better about myself, and not be so embarrased to take my shirt off in the locker room.
  • Posted by a hidden member.
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    Feb 09, 2009 5:38 PM GMT
    If you think about skaters clearly, you'll soon realize that they're asymetrical through their legs and usually don't have a lot of upper body balance (not true in all, however).

    Swimmers are also notoriously unbalanced with an over-developed back, long legs, long arms, and almost no chest. Often, they also have a layer of fat from being in the water.

    I'm not sure either is a good physique to aspire to because they're so imbalanced. A gymnast physique is more balanced, like a bodybuilder, but, with fewer calories, and only body weight resistance exercise as opposed to weight exercise.

    Of course, the more muscle you add, the easier it is to get and stay lean.

    Muscular development is a strictly male thing, produced by in the presence of testosterone, resistance, and adequate calories. A normal male, especially younger than 30, with adequate calories, will have a propensity to gain muscle / fill out. The only real way to stop that is through starvation / low calories, or with a testosterone blocker. I.e., make you a girl.

    Understand, there is no hope of you getting huge, without adequate calories, genes, years of training, and smart methods. Being big shouldn't be a problem for you. Likewise being ripped won't happen for about the same reasons. Those guys in the commercials have great genes, have been training for years, understand exercise science, are dry, lit (as in lights), painted and the like for the photoshoots.

    You should not be concerned about getting to big. It's not going to happen.

    With regard to getting lean and tiny (really your question), here's a simple, steadfast rule:
    If you eat more than you consume, you'll gain weight. If you eat less than you consume, you'll lose weight.

    I weighed 175 in high school at 12% fat. Are you sure you want to be so very small? 112 pounds is incredibly thin.

    If you bring your calories UP, and you do high intensity interval training, along with resistance, it's the fastest way to leanness, improving cardiac threshold, and maintaining / increasing muscle.

    From the average viewer, your question seems absurd. You're 112 pounds, asking about how to stay tiny, and concerned about looking like a guy like me. You need to be honest. There's no reason for you to be concerned about it. You're incredibly small, guy.

    Nonetheless, do what I told you above and you'll lean out, and as long as you starve yourself, you wont' gain weight / muscle.
  • TexanMan82

    Posts: 893

    Feb 09, 2009 10:04 PM GMT
    These questions crack me up. Like one day you're going to wake up, look in the mirror and say, "damnit, I'm just too bulky and ripped."

    Please. It takes YEARS to build that body. Just workout hard and eat well and you'll look "toned"...whatever that means....
  • Posted by a hidden member.
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    Feb 10, 2009 12:08 AM GMT
    When I was in high school, I barely weighed 100 lbs. I was always a small-boned guy. So is everyone in my family. (In fact, compared to my family, I'm huge LOL.) Today I'm 147 -- certainly not big by the standards on this site --but for my size I look muscular and have 15-inch biceps, which is good for 147. People tell me I look lean and muscular, for whatever that's worth.

    So I'd say this: Keep it uncomplicated, especially at the beginning. Just join a gym. Start lifting. Work your whole body: Chest, Biceps, Triceps, Back, Shoulders, Quads, Hamstrings and Calves. Maybe try a routine like this:

    Day 1: Chest, Biceps, Calves
    Day 2: Back, Triceps, Hamstrings
    Day 3: Shoulders, Quads

    Take a day or two of rest and then repeat. If that's too much, try another routine. The point is: Don't over-do but be consistent. Make going to the gym a part of your life. Don't let it bother you if the other guys are bigger.

    Learn how to lift the weights and work the machines properly. Maybe start doing push-ups at home too. Eat healthy. Don't worry about wacky supplements. Maybe a good protein powder, but that's it.

    Don't be discouraged if results are slow. Stick with it. You'll be amazed at how much stronger you'll get, and how good you'll look.



  • Posted by a hidden member.
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    Feb 10, 2009 12:57 AM GMT
    So basically, you want a "swimmer's body". Lean and toned. Just stick with running, biking, and swimming. You don't have to focus on a particular one. Just do all three and spread them out on different days.

    Funny thing. When I first started working out, I didn't want to get too muscular. I just wanted to build endurance, lose fat, and get ripped.

    Oops. It turns out that my body responds quite well to endurance style workouts. icon_lol.gif
  • silverfox

    Posts: 3178

    Feb 10, 2009 1:51 AM GMT
    Well...speak of the devil.

    Check out the new workout featured on RJ right now. It probably is exactly what you are looking for! My God I should work for RJ


    http://www.realjock.com/article/1347
  • junknemesis

    Posts: 682

    Feb 10, 2009 4:38 AM GMT
    Hey thenk you guys so much, especially Chuckystud, who helped me understand what I was asking for. I know I'l gain weight, in fact 140 lbs would probably be GOOD for me! lol. But I do want to be "balanced" in build. SILVERFOX, I'm going to check out that topic you posted. Thanks all! If anyone has any more constructive stuff to say hit me up! icon_smile.gif
  • Posted by a hidden member.
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    Feb 27, 2009 6:15 AM GMT
    With how you described your frame, I don't think you should worry too much about being hideously bulky (unless you devour massive amounts of protein), so just do some weights and crunches and a little bit of cardio, and you're all set.

    Swimming too!
  • Posted by a hidden member.
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    Feb 27, 2009 6:30 AM GMT
    chuckystud said

    Swimmers are also notoriously unbalanced with an over-developed back, long legs, long arms, and almost no chest. Often, they also have a layer of fat from being in the water.



    A layer of fat from being in the water?? What the hell...?? I seriously don't know what swimmers you've been talking to...
    And I do believe (since I have swam for the past 9 years and compete at a high collegiate level) that you can't classify a swimmer as mentioned above. Lots of swimmers have short legs, short arms, powerful chests and under-developed backs; it's all in the amount of training (# of yards), the stroke that is trained, and areas focused on for those strokes.

    To junk: I say swimming is your best bet, no matter how much you don't think you have the endurance for it. It's one of the best cardio workoutsyou can do and with the right mix of protein and calerie intake, you'll start seeing lean muscle...