Tone Your Muscles Without Getting Bulky
Are you one of the millions of women who worry about spending too much time strength training due to a fear of becoming bulky? While certain training methods and exercises can increase the chances of your muscles looking bulky instead of sleek, there are many ways to get the toned look that you want without putting excess bulk on your upper or lower body. You can tone your muscles without becoming a female Arnold Schwarzenegger, and we have some tips that will help you achieve that goal.
Understanding Muscle Building
You can build and tone muscle in a number of ways, whether it's lifting weights or doing a full-body workout tape. Lifting weights remains one of the most effective ways to build muscle. Whenever you lift weights, you are creating micro-tears in the muscle. Your body will work to repair those tears, which in turn strengthens the muscle and slightly increases the size. While men have higher levels of testosterone, which promote increased muscle growth, women don't have as much. As a result, women will experience a lesser increase in muscle growth when lifting weights while still increasing their strength.
Reducing Body Fat
While you might not think about reducing body fat as part of a plan to build and tone your muscles, it's as important as any other steps you take. If there is a layer of fat covering the muscles that you're trying to develop, you will never be as visibly toned as your muscles reflect underneath the surface. If you are interested in toning your body, you should also incorporate cardio training into your exercise routine to help you burn more calories than you are consuming. Swimming, jogging, running, bicycling and even playing tennis can all help you to burn fat and make your muscles more visible. You need to burn a whopping 3,500 more calories than you consume over the course of the week to lose a single pound of fat. When weighing yourself during a weight loss journey, you should also remember that muscle weighs more than fat, so the results you see in your body might not always be reflected on the scale.
Tone Your Muscles With Weights for Women
One of the best ways to ease yourself into strength training is by using dumbbells. Almost all gyms have dumbbells and they're inexpensive to purchase for your home gym. Dumbbells also add a little difficulty to bodyweight movements, which helps you to increase your skill level without needing to add new, complicated movements to your routine. How could you incorporate dumbbells into your normal gym workout?
- 10 goblet squats
- 10 push-up
- 10 dumbbell rows on each side
Tone Your Muscles Without Weights for Women
Bodyweight exercises are a great way to get toned without ever lifting a weight — instead, you’re just lifting your body! You can also adjust bodyweight exercises as needed to match where you are in your fitness journey, like starting with knee push-ups and then graduating to regular push-ups or handstands. What could a simple bodyweight workout for beginners look like?
- 20 squats
- 10 push-ups
- 10 walking lunges using each leg
- 10 dumbbell rows (using canned goods, a jug of milk or any other weight)
- 15-second plank
- 30 jumping jacks
We've only cracked the surface with these ideas. The point is, we want women, especially, to know that you CAN tone your muscles and sculpt you body for that sleek, trim, fit look you want without bulking up to look like a competition lifter. It's all in technique and structuring your fitness routine to your goals.
RX Fitness Equipment Has Your Dumbbells
If you're ready to tone up with some of the suggestions above, RX Fitness Equipment has a wide selection dumbbells and other weights to help you get going. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by our store in Thousand Oaks or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.
Contact Tim Adams for a free consultation or stop by the store and take something for a test drive. We’re here to help.