{"id":26465,"date":"2021-02-02T11:35:12","date_gmt":"2021-02-02T16:35:12","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=26465"},"modified":"2021-03-01T10:29:02","modified_gmt":"2021-03-01T15:29:02","slug":"getting-toned","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/getting-toned\/","title":{"rendered":"How To Train And Eat For Toning Versus Bulking"},"content":{"rendered":"<p>Toning, which is sometimes referred to in the extreme as getting ripped, is a popular concept in fitness. And while we all have a pretty clear picture of what a toned physique looks like, not everyone understands what it takes to achieve one.<\/p>\n<h2><strong>Bulking vs. Toning<\/strong><\/h2>\n<p>Another term you\u2019ll hear people throw around at the gym is bulking. Bodybuilders and powerlifters often use this term to refer to a period in which they\u2019re building as much muscle mass as possible. Often this involves putting on a little body fat, too, which is why many people bulk during the winter months.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/the-hard-gainers-guide-to-building-muscle\/\" target=\"_blank\" rel=\"noopener\">The Hard-Gainer&#8217;s Guide To Building Muscle<\/a><\/strong><\/p>\n<p>This process involves hard work in the gym and plenty of food in order to achieve significant muscle growth. In many cases, a bulker\u2019s physique becomes larger and softer\u2014and they\u2019ll focus on shedding any fat gained come springtime.<\/p>\n<p>When people talk about toning, though, they\u2019re usually referring to making their body more defined. Often, this involves building or maintaining muscle mass while lowering body fat. Some people might even describe toning as simply losing fat, but I\u2019d argue that you need to build <em>some<\/em> muscle to create the defined physique many people desire.<\/p>\n<h2><strong>Training To Look Toned<\/strong><\/h2>\n<p>Despite the old adage \u201cheavy weights for bulking, light weights for toning,\u201d lifting heavy and light weights both result in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28834797\/\" target=\"_blank\" rel=\"noopener\">similar levels of muscle growth<\/a>, as long as you train decently hard. That\u2019s right: Regardless of whether you want to bulk up or look more toned, how you lift doesn\u2019t need to differ much. However, if anything, you <em>might<\/em> burn more calories when doing more reps, which could certainly help you shed a little extra fat over the long run.<\/p>\n<p>That said, there\u2019s one issue people interested in toning need to confront\u2014and that\u2019s the concern about \u201cgetting too bulky.\u201d It\u2019s extremely important to keep in mind that when people worry about this, they make one <em>very<\/em> incorrect assumption: that it\u2019s easy to build muscle.<\/p>\n<p>If it were 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. I\u2019ve been trying to do that for over 20-years and it hasn\u2019t worked yet!<\/p>\n<p>In fact, if you want to build <em>serious<\/em> muscle, you\u2019ll probably have to train hard for several years\u2014not to mention maintain a perfect diet and consistent sleep schedule. So if you\u2019re hesitant to strength train for fear of looking like a mass monster of the bodybuilding stage, don\u2019t be.<\/p>\n<h2><strong>Diet and Toning<\/strong><\/h2>\n<p>While your lifting style may not have much influence on whether you achieve a bulkier or more toned look, your diet certainly does. If you want to build any muscle at all, it\u2019s crucial that you consume enough calories.<\/p>\n<p>Where you get those calories from can impact your body composition. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1503058\/\" target=\"_blank\" rel=\"noopener\">Research<\/a> shows that people who consume a huge excess of calories generally gain both muscle and fat, even if they don\u2019t work out. Obviously, this would lead to the bulkier appearance that many bodybuilders chase during the winter. This shouldn\u2019t be surprising: Eating a ton of food might make you gain some fat. Did you know the sky was blue, too?<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-lose-weight\/\" target=\"_blank\" rel=\"noopener\">5 Ways To Lose Weight Without Ever Going On A Diet<\/a><\/strong><\/p>\n<p><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-015-0100-0\" target=\"_blank\" rel=\"noopener\">Some studies<\/a>, on the other hand, show that you <em>can<\/em> overeat on calories and still lose fat\u2013 IF your extra calories need to come from protein. You see, our bodies have to burn calories to digest and absorb food, and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27792142\/\" target=\"_blank\" rel=\"noopener\">protein requires <em>more<\/em> energy to digest<\/a> and absorb than fat or carbohydrates. Therefore, adding some extra protein in your diet can actually help you shed fat while maintaining, or even <em>gaining<\/em>, muscle!<\/p>\n<p>So, if the toned, chiseled, or defined look is what you\u2019re going for, I\u2019d recommend ensuring you\u2019re getting plenty of protein in your diet. This can help burn fat while keeping or even increasing your lean muscle levels. One easy way to increase your protein intake is to simply add a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein powder<\/a> to your routine. Though some people worry that protein supplements cause weight gain, most of them only add an extra 100 to 200 calories to your day. Unless the rest of your diet is centered on gaining weight, adding a protein shake alone won\u2019t make the number on your scale budge much.<\/p>\n<h2><strong>The Bottom Line<\/strong><\/h2>\n<p>Ultimately, don\u2019t let 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. Once you achieve your goal physique, simply drop your training efforts to more of a maintenance phase and strut with confidence.<\/p>\n<h4><strong>References &amp; Further Reading<\/strong><\/h4>\n<ol>\n<li><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-015-0100-0\" target=\"_blank\" rel=\"noopener\">Journal of the International Society of Sports Nutrition: 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.<\/a><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1503058\/\" target=\"_blank\" rel=\"noopener\"><em>The American Journal of Clinical Nutrition<\/em>: Massive overfeeding and energy balance in men: the Guru Walla model.<\/a><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27792142\/\" target=\"_blank\" rel=\"noopener\"><em>Nutrients<\/em>: The energy content and composition of meals consumed after an overnight fast and their effects on diet induced thermogenesis: a systematic review, meta-analyses and meta-regressions.<\/a><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28834797\/\" target=\"_blank\" rel=\"noopener\"><em>The Journal of Strength &amp; Conditioning Research<\/em>: Strength and hypertrophy adaptations between low-vs. high-load resistance training: a systematic review and meta-analysis.<\/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:\/\/i1.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:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=300%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i1.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 jetpack-lazy-image jetpack-lazy-image--handled\" 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\" data-lazy-loaded=\"1\"><\/em><\/p>\n<p><em><br>\nKnown 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 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>Toning, which is sometimes referred to in the extreme as getting ripped, is a popular concept in fitness. And while we all have a pretty clear picture of what a toned physique looks like, not everyone understands what it takes to achieve one. Bulking vs. Toning Another term you\u2019ll hear people throw around at the<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/getting-toned\/\">Read More <span class=\"screen-reader-text\">How To Train And Eat For Toning Versus Bulking<\/span><\/a><\/p>\n","protected":false},"author":227,"featured_media":26468,"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":[286,4,9,10,1356],"tags":[],"class_list":["post-26465","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest","category-weight-loss","category-wellness-council"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- 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