Tone, not bulk up.

  • Posted by a hidden member.
    Log in to view his profile

    May 24, 2010 7:21 PM GMT
    So, I am looking at joining a gym near work, and I want to tone up, but not get massive bulk. Any good resources on doing this?
  • Posted by a hidden member.
    Log in to view his profile

    May 25, 2010 4:55 PM GMT
    It's mostly in the diet. You can do all kinds of different workouts without gaining bulk if you don't eat for bulk.
  • Posted by a hidden member.
    Log in to view his profile

    May 25, 2010 4:58 PM GMT
    Diet is definitely a big part, but then you want to focus on higher reps and lower weights. I just switched about 3 weeks ago in preperation for summertime. I do sets with reps no less than 18. Personally, I find a low weight high rep full body workout 3 times a week tones my body out really quickly!

    Also - eat right, and incorporate cardio!
  • neosyllogy

    Posts: 1714

    May 25, 2010 5:26 PM GMT
    Hahahahaha! icon_lol.gif
    I love this question / worry from people. (Common fear of women re: weightlifting too).

    You're not going to accidentally bulk up.
    If you do: lift slightly lower weights (muscle departs quickly if not used).

    But like PF said, your size will mostly be a function your diet (body composition will mostly be a function of your lifting regime).
    Work out hard, if you decide you want to lose muscle, just do less. S'no problem.


    [Edit: Obviously, things that put stress on the body or burn calories but don't prompt muscle growth will decrease mass given a fixed calorie influx. So, you can do cardio, etc. if you just want to drop weight. But, unless you get *really* into an activity a good lifting regime is one of the easiest and quickest ways to tone up. A friend of mine is an actress and I helped convince her to lift weights, start doing squats, etc.: she is very happy with the results.]
  • darkeyedresol...

    Posts: 171

    May 25, 2010 5:27 PM GMT
    Yea bulking up is a lot about diet, and calorie intake. As long as you being caloric neutral or running a caloric deficit, you won't be adding much mass.

  • Posted by a hidden member.
    Log in to view his profile

    May 25, 2010 5:29 PM GMT
    neosyllogy saidHahahahaha! icon_lol.gif
    I love this question / worry from people. (Common fear of women re: weightlifting too).

    You're not going to accidentally bulk up.
    If you do: lift slightly lower weights (muscle departs quickly if not used).


    QFT. Oh I wish just going near weights made you bulk up icon_rolleyes.gif
  • Posted by a hidden member.
    Log in to view his profile

    May 25, 2010 5:31 PM GMT
    Lostboy said
    neosyllogy saidHahahahaha! icon_lol.gif
    I love this question / worry from people. (Common fear of women re: weightlifting too).

    You're not going to accidentally bulk up.
    If you do: lift slightly lower weights (muscle departs quickly if not used).


    QFT. Oh I wish just going near weights made you bulk up icon_rolleyes.gif


    You can indeed bulk up 'accidentally' if you don't know what you're doing, and that's why he asked for advice. For those of us who don't want to be bulky but really don't have to work much to get that way, it is a legitimate concern.
  • neosyllogy

    Posts: 1714

    May 25, 2010 5:35 PM GMT
    badmikeyt saidYou can indeed bulk up 'accidentally' if you don't know what you're doing, and that's why he asked for advice. For those of us who don't want to be bulky but really don't have to work much to get that way, it is a legitimate concern.


    Never seen it happen.
    The only way I could imagine it reasonably happening (drug use aside) is if someone's appetite scaled with their exertions and they started eating a great deal more. But, as said, that's a diet issue, not a lifting issue.
  • Posted by a hidden member.
    Log in to view his profile

    May 25, 2010 5:40 PM GMT
    only a super mesomorph who was eating tonnes would have this problem. I´m an ectomorphic mesomorph and accidental bulk has never been an issue.
  • Posted by a hidden member.
    Log in to view his profile

    May 25, 2010 5:54 PM GMT
    The above posters are right - no amount of bulking that is "accidental" is going to be significant bulking. Just like with any endeavor, you generally have to know what you're doing and be trying to do it in order for the results to be significant. I'm not going to get better at basketball if I never learn the rules and never start practicing...why would any other physical/motor changes be different? If you're not lifting and eating in a targeted manner, you're never going to hit the 'target' of bulking up.

    If you want to look toned, google up on lifting for muscular endurance, supersets, or circuit lifting. Full body lifting might be a safe bet, and never ignore your cardio (but avoid doing steady state running for hours a week - swim, sprint, bike, change it up!).
  • TexanMan82

    Posts: 893

    May 26, 2010 3:48 PM GMT
    I really hate it when I work out one day and wake up the next all bulky and muscular. ug!


    And what does "tone" even mean?
  • Posted by a hidden member.
    Log in to view his profile

    May 26, 2010 3:53 PM GMT
    I switched to core workouts and Vinyasa Yoga to lean out. Seems like the thing to do at my age.
  • Posted by a hidden member.
    Log in to view his profile

    May 26, 2010 4:04 PM GMT
    slutnmd saidSo, I am looking at joining a gym near work, and I want to tone up, but not get massive bulk. Any good resources on doing this?


    If you don't eat, and you don't spend considerable time in the gym (years), you don't have to worry about getting big. Getting big is WORK, and most folks don't have the resources, discpline, focus, planning, patience, genetics, nor smarts to pull it off. Otherwise, we'd all be big hunks, and that's just not the case. You have nothing to worry about.
  • tajsreve

    Posts: 418

    May 27, 2010 7:15 AM GMT
    The only thing that "accidentally" bulks up on me is abdominal fat. icon_eek.gif
    Low weight... High rep. 1200 cal diet plus lots and lots of aerobic type activity will even burn unwanted muscle.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 12, 2010 1:54 AM GMT
    1200 CALORIES?!?!

    I don't know if I've ever encountered an age or condition that warrants such starvation...ESPECIALLY if you're exerting lots of calories through cardio training. 1200 calories is barely enough to sustain an average individual's BMR. This is NOT ideal for any extended length of time as far as I've been taught. Enter cortisol response, insulin sensitivity, preferential calorie burning, and gynoid adiposity. Not good.
  • Road89

    Posts: 104

    Jun 12, 2010 2:28 AM GMT
    If you eliminate bread/wheat from your diet, do a lot of cardio, and do high reps of low weight, you'll become tone pretty quick without supps. I would suggest for meats you stick to chicken and fish, drink a lot of water (not ridiculous amounts) and fruits and veggies. I use this diet mostly when I'm not swimming over 4,000-6,000yrds a day, but I think I'm just going to stick with it from now on - or try to anyway. the bread thing is hard.
  • Road89

    Posts: 104

    Jun 12, 2010 9:01 AM GMT
    Waterboi07 saidIf you eliminate bread/wheat from your diet, do a lot of cardio, and do high reps of low weight, you'll become tone pretty quick without supps. I would suggest for meats you stick to chicken and fish, drink a lot of water (not ridiculous amounts) and fruits and veggies. I use this diet mostly when I'm not swimming over 4,000-6,000yrds a day, but I think I'm just going to stick with it from now on - or try to anyway. the bread thing is hard.



    And count your calories but don't go under 2,000. You'd be surprised how many calories an active person burns daily, even without working out. You don't wanna over do it. Be patient and your body and your work will show you amazing results.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 12, 2010 10:08 AM GMT
    FlyFreeEC said1200 CALORIES?!?!

    I don't know if I've ever encountered an age or condition that warrants such starvation...ESPECIALLY if you're exerting lots of calories through cardio training. 1200 calories is barely enough to sustain an average individual's BMR. This is NOT ideal for any extended length of time as far as I've been taught. Enter cortisol response, insulin sensitivity, preferential calorie burning, and gynoid adiposity. Not good.


    1200 is FAR TOO FEW. Don´t even think of it.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 12, 2010 10:53 AM GMT
    TexanMan82 saidI really hate it when I work out one day and wake up the next all bulky and muscular. ug!


    And what does "tone" even mean?


    Thank you for saying what I wanted to say.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 23, 2010 9:00 PM GMT
    TexanMan82 saidI really hate it when I work out one day and wake up the next all bulky and muscular. ug!


    And what does "tone" even mean?


    Going to assume the poster was being a tad sarcastic... but I sure do wish i had that problem of getting bulk from a single day's workout icon_biggrin.gif
  • Posted by a hidden member.
    Log in to view his profile

    Aug 24, 2010 1:30 AM GMT
    my head is spinning from reading some of the info in this thread.

    Getting "toned" whatever that means as others have said and "massive bulk" are at two opposite ends of the spectrum.

    Its your diet thats going to be the most important thing in all this and how much cardio you are doing.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 24, 2010 1:50 AM GMT
    Apparently bulking up is like staying in the tanning booth too long. Oops!

    Now that the OP is actually gone, we're free to make fun, right?
  • Posted by a hidden member.
    Log in to view his profile

    Aug 24, 2010 1:50 AM GMT
    mickeytopogigio saidApparently bulking up is like staying in the tanning booth too long. Oops!

    Now that the OP is actually gone, we're free to make fun, right?


    I like how you think icon_biggrin.gif
  • Posted by a hidden member.
    Log in to view his profile

    Aug 24, 2010 1:51 AM GMT
    Do people really not know what tone is?

    Toned - a tighter musclular body "skinnier look"
    Bulk - fuller muscles "beefier look"

    Like others said, tone equals less calories, lighter weights with more reps, and more cardio. Bulk equals more calories, heavier weights with 8-10 reps, and some cardio for balance. However, you still need to intake protein with both situations.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 24, 2010 2:48 PM GMT
    fOR SURE THE older one gets the better to be toned than bulk up. At some point, we don't and/or can't keep to the same exercise and diet regimen and the muscle tissues atrophy to a certain degree but our skin is no longer as elastic and begins to hang as it were....

    Keep to a regular meals and for those who exercise a lot a bit more just as farmhands eat hearty large meals.

    The high reps/low weights rule holds.