Are you looking to tone your muscles? hearing more and more about the importance of weight training, but still worried about getting too big? Fear not, as today we’ll be going over how to get stronger and more toned muscles– without getting too big!
Where does muscle tone come from?
Muscle tone comes from loading your muscles through weight training in order to get stronger, which leads to more dense muscle tissue and increased lean mass in comparison to body-fat percentage.
The word tone itself is in reference to muscle tissue, not body-fat– you do not tone body-fat. So start thinking weight training if you’re not already…
When you see someone who in your opinion has “built too much muscle”, keep in mind that this is usually very intentional as building too much muscle, takes a long time of very consistent weight training, along with methodical (and usually an increase of) nutrition intake.
Many who ask the question of how to avoid building too much muscle are about a year or two of being on a specific nutrition and five day workout plan away from this being an actual concern. Building muscle, is very difficult and although some people do build faster than others it takes time, consistency, and proper strategy in order to do so effectively...
Coach
Factors that will help you to tone
- Your frequency of workouts and weight training
- The type of workout program you are following (or whether or not you have any plan to follow…)
- Your nutrition habits (both quality and quantity)
- Your body type, genetics, and exercise/sport history
Genetics are definitely not the be all end all when it comes to building muscle, although I will agree that genetics do play a role in building muscle and should be factored into your workout program.
Afterall, I’ve coached people who needed 3-4 leg days per week in order to grow their quads and glutes, while for some (i.e. former cyclists and hockey players) their quads and glutes were naturally very robust, so instead we’d spent more time working on other areas of their body that weren’t as easily developed...
Building muscle and toning strategies for success– according to your body type:
For areas that tend to grow easy:
- Still focus on strengthening these areas, but less days per week
- Cut down weight and volume (sets and reps) for these specific areas
- Adjust post workout meals to be 2:1 (or 3:1) protein to carb ratios
For areas you are looking to build muscle mass:
- Work these areas more frequent — 1 to 2 workouts per week on these areas, especially if they are difficult to grow will not suffice, move to 3 (maybe even 4) times per week where you are working this muscles group
- Increase volume (sets/reps/weights)– 8 to 12 tough reps is the typical range for muscle growth
- Increase carb intake on post workout meal (or post workout protein supplement) to 2:1 carb to protein ratios
For areas you are looking strictly to tone and shape:
- After building strength and muscle by progressively increasing weights, move reps back up to 15 reps with slightly lighter weights
- Adjust post workout meals to be 2:1 (or 3:1) protein to carb ratios
- Add in cardio after the workouts while metabolism is boosted higher from weight training and activating your muscles
Closing:
Strengthening and toning specific areas of the body can be tough, especially when you’re not sure what to focus on or how to adjust your workouts accordingly. However, with the right strategy, consistency, and patience, you can not only achieve the physical goals you are looking for, but also learn to enjoy the process…
If you enjoyed and found value in this article, check out my other posts such as: 2023 Top 10 Fitness Q & A for Beginners or Optimal Workout Programming and 5 Key Mistakes to Avoid