“It’s bulking season.” “I’m trying to tone up for summer.” “I’m lifting heavy to bulk up my muscles.” “I wish my arms were more toned.” Bulking and toning are two common words that are heard in gyms everywhere — but what do they really mean? How do you get toned? How do you bulk up? Can you lift weights without getting bulky?
There are a lot of misconceptions — and a lot of questions — around toning versus bulking. We’re here to get down to the nitty-gritty and dispel the myths behind these two common fitness phrases. Let’s break it down.
What do bulking and toning really mean?
Put simply: Bulking up means you’re adding muscle mass to your body, while toning means you’re reducing the appearance of body fat and increasing muscle definition.
Remember that bulking and toning are just terms to describe how different bodies look. Fitness is about more than physique; your overall health and wellness come first!
Let’s look at three common bulking and toning misconceptions — and the truth behind them.
Myth #1: Lifting weights will make you bulky
Do you avoid lifting weights out of a fear that you’ll end up looking like the Hulk? You’re not alone — it’s a common misconception that strength training will make you bulky.
The truth: You can build muscle without getting bulky
Strength training is an important part of any fitness program, whether your goal is bulking up or getting toned. As AF Coach Heather says, “You can’t bulk up or build muscle tone out of nothing.” Achieving a toned look requires muscle definition. Key word: muscle!
In fact, strength training can help you control or lose weight. The more muscle mass you have, the higher your metabolic rate tends to be — meaning your body will burn calories more quickly.
If your goal is to bulk up, your workout routine will look different, requiring heavier weights than someone whose goal is toning.
Body composition — the percentage of fat, bone, and muscle in your body — is also a critical factor when it comes to bulking and toning. A person with a lean body composition or a lower percentage of body fat will appear more toned.
Try out the Evolt scanner in your local AF gym to learn about your body composition.
Myth #2: Cardio is the only way to tone muscle
Spending hours on the treadmill or elliptical at the gym? Not only is it time-consuming; it’s also not the most effective way to tone up.
The truth: Cardio is only one factor when it comes to toning up
While time spent doing cardio is good (and necessary), it’s only one piece of the toning puzzle. Other factors include diet, genetics, workout consistency, and lifestyle, according to Coach Heather. Over-fueling, under-fueling, lack of sleep, or an inconsistent routine can all slow down your progress in the gym.
Another reminder: Looking toned is all about muscle definition, which requires muscle! Don’t skip out on strength training.
Myth #3: You can target, or “spot reduce,” body fat
Ever thought, “If I do 100 crunches a day, I will definitely get washboard abs?” It’s not uncommon to focus on specific areas of your body to change their appearance. But the reality is that working only certain muscle groups won’t spot reduce the body fat in that area alone.
The truth: You can’t spot reduce fat, but you can strengthen specific muscle groups
While you can’t reduce body fat in one specific area of your body, you can focus on strengthening specific muscle groups. For example, if you’re recovering from a leg injury, you may need to “bulk up” using a weight-lifting routine that’s focused on strengthening the injured leg.
Okay, so how do you actually accomplish bulking and toning? Is there a special formula? Well, no. Coach Heather says the key is consistency, no matter your goal. Develop a well-rounded exercise program with a mix of cardio and strength training. And most importantly, make sure you’re enjoying yourself!
There you have it, folks — the lowdown on bulking versus toning. Keep in mind that bulking and toning are a personal choice determined by your own fitness goals, and one isn’t better than the other. Focus on what’s best for you, and what will improve your overall health and wellness.
Diet is just as important as exercise, no matter your fitness goals. Try these 6 Snacks to Fuel Your Fitness Journey.
