SS Fitness

What is the difference between looking bulky and being toned?

It’s not uncommon for clients to express their desire to get toned without wanting to appear muscular. This is a matter of personal preference, and if developing a larger back and biceps isn’t a priority for you, I won’t push you in that direction. Understanding and respecting your unique fitness goals is crucial in our training journey.

It can be easy for many of us to project our beauty, health, and wellness goals on others. Something looks good, so another person probably wants to achieve this look.

I take the time to listen to my client’s concerns about their bodies and what they are worried about when it comes to lifting weights or becoming more active. I don’t like it when trainers dismiss their clients’ concerns just because they know what they are worried about will not happen. I must reassure those working with me what things work and why. You could just take your trainer’s or my word for it, but I push you to ask the questions, share the concerns, and learn why you are doing what you are doing. This can help you stay disciplined when it comes to going to the gym, eating healthy, and going all out during your workouts because you know why you are doing what you are doing.

When you can envision the positive outcomes of your efforts, it becomes easier to maintain consistency in your fitness routine. Understanding the purpose behind your actions and visualizing the results can be a powerful motivator.

“So that sounds good, but how do I avoid being bulky?” Good question. It depends on what you mean by bulky. If you mean having general muscle, you may not want to build any. But this visual aspect has some significant consequences on your overall health. Osteoporosis, or the breakdown of calcium and bone within your body, becomes more likely as you age.

As you age, your body slowly starts to break down, making it essential to build muscle to help you remain as independent as possible for as long as possible. The American Heart Association recommends that adults should get a minimum of 30 minutes of strength training two times a week. This can be any type of resistance training, but I start a lot of my older clients small with resistive bands and body weight before jumping into more intense lifting. Remember, this is not just about the present, but about investing in your future health and independence.

So, is it the intense lifting? The short answer is no. The difference between being bulky and being toned in most cases is the amount of body fat percentage one has. You are not going to automatically become the Hulk if you start lifting heavily. It will take months to years to create a body that is “too bulky,” by the average person’s standards, and this is especially true if you only go to the gym two times a week and are not eating enough protein to fuel muscle development. Most women I have met neglect proper nutrition when they start lifting and underestimate the importance of getting the appropriate macros to fit their goals. Again, just like weight loss, food plays a big role. If your nutrition is not matching your goals, then you are going to struggle to get the best results. By understanding and managing your nutrition, you can take control of your muscle development journey.

Genetics can also play a huge role. While I usually try to stay away from this topic since I am not trained or have done a ton of research, genetics play a big role in how you put on muscle and how your body distributes fat.

When I help a client become toned, and in most cases help them build muscle, I usually start them off on a 4-week initial building cycle where I increase their calories by 200-500 to help them make a solid base. Based on their old experience, I will often place them in a higher rep range and increase their percentage of RPM (one rep max). Especially if they have never lifted before, this helps them to put on muscle more quickly and shorten the time they need to go to the gym. I will also push for more walking on off days and a little less time on the treadmill. If you are getting enough activity, especially at an older age, taking care of your joints and building muscle to be around as long as possible is crucial.

As we progress through the initial four weeks of the building phase, we’ll embark on an exciting mini-cut phase. This phase, tailored to your physique goals, will bring you back to your maintenance calories and about 200 calories less. We’ll also tweak your macros to include a higher percentage of protein and lower calorie options, all designed to accelerate your progress and keep you motivated.

During this mini phase, I will adjust their reps and sets again and lower their training intensity to 60% while increasing their rep range to about 12. I will also incorporate a bit of cardio, but only a little. These mini-build and cut cycles help my first-time clients by allowing them to experience different training approaches and movement types.

Being toned is all about your body fat percentage and the food choices you make. If you have a specific physique goal, hiring a trainer may be a great option because having someone who supports you and can provide objective guidance makes the journey easier. It will take time to get toned, but if you stay consistent with your program, protein intake, and sleep, you will slowly start to see progress. Our cutting phases will help you stay lean, toned, muscular, and confident. Finding what works for you and developing healthy habits can positively impact your life. I am so proud of you! Feel free to reach out with any questions.