{"id":24330,"date":"2020-02-14T10:07:54","date_gmt":"2020-02-14T15:07:54","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=24330"},"modified":"2020-02-17T10:24:46","modified_gmt":"2020-02-17T15:24:46","slug":"the-truth-about-toning-bulking","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/the-truth-about-toning-bulking\/","title":{"rendered":"The Truth About &#8216;Bulking&#8217; And &#8216;Toning&#8217;"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">Ask the average gym-goer about their workouts and they\u2019ll respond with something like, \u201cI want to lift weights but don\u2019t want to put on too much bulk.\u201d Another popular response: \u201cI\u2019m only lifting light weights because I want to get toned.\u201d<\/span><\/p>\n<p>Terms like &#8220;bulking&#8221; and &#8220;toning&#8221; are often used in conversation about fitness, but <span class=\"s1\">I&#8217;d argue that they contribute to a<\/span><span class=\"s1\"> lot of misconceptions about different ways of working out and how they impact the body.&nbsp;<\/span><\/p>\n<p>For the sake of your workouts, diet, and supplement routine, let&#8217;s clear up what &#8220;bulking&#8221; and &#8220;toning&#8221; really call for.<\/p>\n<h2><strong>Defining &#8220;Bulking&#8221; And &#8220;Toning&#8221;<\/strong><\/h2>\n<p class=\"p1\"><span class=\"s1\">When people talk about <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/the-hard-gainers-guide-to-building-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">bulking up<\/a>, they are typically referring to building as much muscle mass as possible. Sometimes this comes at the cost of putting on some body fat, too. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">When people talk about toning, though, they\u2019re referring to making their body more defined. Often, this involves building or maintaining muscle mass while lowering body fat.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>Training To \u201cBulk\u201d Or \u201cTone\u201d<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">Despite the old adage \u201cheavy weights for bulking, light weights for toning,\u201d lifting heavy or light weights <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25530577\" target=\"_blank\" rel=\"noopener noreferrer\">both result in similar levels of muscle growth<\/a>, as long as you train decently hard. That&#8217;s right: Regardless of whether you want to bulk up or look more toned, <em>h<\/em><\/span><span class=\"s1\"><i>ow<\/i> you lift doesn\u2019t need to differ much.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">You see, when people worry about \u201cgetting too bulky,\u201d they make one very incorrect assumption: that it\u2019s easy to build muscle.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/reasons-not-building-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 Possible Reasons Why You&#8217;re Not Building Muscle<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">If it was easy to build muscle, we\u2019d have a lot more people walking around looking like bodybuilders. But building muscle does not happen by accident; you don\u2019t lift weights one time and then wake up absolutely jacked the next morning.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">In fact, if you want to build serious muscle, you\u2019ll probably have to train hard for the foreseeable future. If your goal is to put on a little muscle while shedding body fat, you\u2019ll probably just decrease your training intensity sooner than someone trying to put on tons of muscle.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>Eating To \u201cBulk\u201d Or \u201cTone\u201d<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">While lifting style may not have much influence on whether you achieve a bulkier or more toned look, your diet certainly does.<\/span><\/p>\n<p>If you want to build&nbsp;<em>any<\/em> muscle, it&#8217;s crucial that you <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2019.00131\/full\" target=\"_blank\" rel=\"noopener noreferrer\">consume enough calories<\/a>. Where&nbsp;<span class=\"s1\">you get those calories from, though, can impact your body composition. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Research (like this <em><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/56\/3\/483\/4715375\" target=\"_blank\" rel=\"noopener noreferrer\">American Journal of Clinical Nutrition<\/a><\/em> study) shows that people who consume a huge excess of calories generally gain muscle and fat. Typically, this leads to a \u201cbulkier\u201d appearance. Surprising? Not so much.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Exactly What To Eat To Build Muscle<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">However, other studies (like this <em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4617900\/\" target=\"_blank\" rel=\"noopener noreferrer\">Journal of the International Society of Sports Nutrition<\/a> <\/em>study) show that people can consume extra calories from protein and actually <em>lose<\/em> fat while gaining muscle. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Given that, if &#8220;toning&#8221; is your goal, <\/span><span class=\"s1\">focusing your diet more on protein can help you get there more efficiently.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>Supplementing To \u201cBulk\u201d Or \u201cTone\u201d<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">One easy way to increase your protein intake: Add a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">protein powder<\/a> to your routine. Though some people worry that protein supplements cause weight gain, most of them only add an 100 to 200 calories to your day. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Unless the rest of your diet is centered on gaining weight, <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/1550-2783-4-8\" target=\"_blank\" rel=\"noopener noreferrer\">adding a protein shake alone<\/a> won\u2019t make the number on your scale budge much.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">There <em>are<\/em> other supplements\u2014namely <a href=\"https:\/\/www.vitaminshoppe.com\/c\/performance-supplements\/N-cp99ja\" target=\"_blank\" rel=\"noopener noreferrer\">creatine<\/a>\u2014that can contribute to weight gain. <\/span><span class=\"s1\">This weight is not from fat, though.&nbsp;<\/span><span class=\"s1\"><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z\" target=\"_blank\" rel=\"noopener noreferrer\">Creatine supplementation<\/a> increases water and glycogen (stored carbohydrate) in muscle cells. As a result, you can gain two to three pounds during the first month of supplementing. <\/span>Since&nbsp;<span class=\"s1\">creatine can help boost your workout performance and support greater long-term gains, that weight gain may be worthwhile.<\/span><\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p><span class=\"s1\">Still, no supplement can turn you into Arnold Schwarzenegger overnight.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>The Bottom Line<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">Ultimately, don\u2019t let confusing terms like \u201cbulking\u201d and \u201ctoning\u201d distract you too much in the gym. Focus on giving your lifts your best effort and use your diet to support your fat-loss or get-big goals. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>References &amp; Further Reading<\/b><\/span><\/p>\n<ol class=\"ol1\">\n<li class=\"li1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4617900\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em><span class=\"s1\">Journal of the International Society of Sports Nutrition: <\/span><\/em><span class=\"s1\">A high protein diet (3.4 g\/kg\/d) combined with a heavy resistance training program improves body composition in healthy trained men and women\u2013a follow-up investigation.<\/span><\/a><\/li>\n<li class=\"li1\"><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/1550-2783-4-8\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s1\"><em>Journal of the International Society of Sports Nutrition<\/em>: International society of sports nutrition position stand: protein and exercise.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/56\/3\/483\/4715375\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s1\"><em>The American Journal of Clinical Nutrition<\/em>: Massive overfeeding and energy balance in men: the Guru Walla model.<\/span><\/a><\/li>\n<li class=\"li1\"><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s1\"><em>Journal of the International Society of Sports Nutrition<\/em>: International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.<\/span><\/a><\/li>\n<li class=\"li1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25530577\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s1\"><em>European Journal of Sport Science<\/em>: Muscular adaptations in low-versus high-load resistance training: A meta-analysis.<\/span><\/a><\/li>\n<li class=\"li1\"><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2019.00131\/full\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s1\"><em>Frontiers in Nutrition<\/em>: Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training?<\/span><\/a><\/li>\n<\/ol>\n<p><em><img decoding=\"async\" data-attachment-id=\"23050\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/fitness-supplements\/dr-jacob-wilson\/\" data-orig-file=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&amp;ssl=1\" data-orig-size=\"400,400\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Dr Jacob Wilson\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=300%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-23050 alignleft lazyloaded\" src=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=213%2C213&amp;ssl=1\" sizes=\"(max-width: 213px) 100vw, 213px\" srcset=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=272%2C272&amp;ssl=1 272w\" alt width=\"213\" height=\"213\" data-srcset=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=272%2C272&amp;ssl=1 272w\" data-src=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=213%2C213&amp;ssl=1\"><\/em><\/p>\n<p><em>Known as \u2018The Muscle Ph.D.,\u2019 Dr. Jacob Wilson has a knack for transforming challenging, complex concepts into understandable lessons that can support your body composition and health goals. A skeletal muscle physiologist and sports nutrition expert, Wilson is a leader in muscle sports nutrition. As the&nbsp;CEO of The Applied Science &amp; Performance Institute and researches supplementation, nutrition, and their impact on muscle size, strength, and power.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ask the average gym-goer about their workouts and they\u2019ll respond with something like, \u201cI want to lift weights but don\u2019t want to put on too much bulk.\u201d Another popular response: \u201cI\u2019m only lifting light weights because I want to get toned.\u201d Terms like &#8220;bulking&#8221; and &#8220;toning&#8221; are often used in conversation about fitness, but I&#8217;d<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/the-truth-about-toning-bulking\/\">Read More <span class=\"screen-reader-text\">The Truth About &#8216;Bulking&#8217; And &#8216;Toning&#8217;<\/span><\/a><\/p>\n","protected":false},"author":227,"featured_media":24332,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9,1356],"tags":[],"class_list":["post-24330","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","category-wellness-council"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Truth About &#039;Bulking&#039; And &#039;Toning&#039; | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Terms like &quot;toning&quot; and &quot;bulking&quot; add confusion to your fitness routine. Here, a fitness expert breaks down what to know about these common goals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/the-truth-about-toning-bulking\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Truth About &#039;Bulking&#039; And &#039;Toning&#039; | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Terms like &quot;toning&quot; and &quot;bulking&quot; add confusion to your fitness routine. 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