When it comes to fitness goals, strength training can be one of the most misunderstood areas. Some people, often women, avoid it altogether because they fear it will make them look bulky. On the other hand, men will often spend hours lifting weights in the gym in order to increase their muscle size, only to be disappointed by the results.
So what’s the truth and how do you tailor your diet and fitness plan to get the results you want? Here’s a look at the different approaches to strength training. Our nutritional therapist based in Birmingham can provide more detailed and personalised advice.
The difference between toning and bulking
Toning up is a term used to describe the process of tightening up the muscles to give them shape and definition, and to reduce body fat. This increases lean muscle mass to create a sculpted appearance without a significant increase in size.
Bulking up refers to the process of increasing muscle mass to make the muscles look noticeably bigger, typically through a combination of strength training and calorie surplus.
How is toning achieved?
Toning, sometimes referred to as leaning out or shredding, involves a combination of cardiovascular exercise and resistance training, combined with maintaining a calorie deficit. This simultaneously lowers body fat and creates muscle definition for a lean, defined silhouette.
The resistance training involves lifting moderate weights in repetition cycles, backed up with cardio such as running, cycling, swimming or high intensity interval training to burn fat. It’s also important to eat a well balanced diet to provide fuel and support muscle growth and repair. Focus on lean proteins, complex carbohydrates, and unsaturated fats.
How is bulking up achieved?
Bulking up usually involves progressive overload through lifting increasingly heavy weights and resistance training, combined with a calorie surplus. This means eating more calories than the body needs to build bigger muscles. The diet should be rich in proteins, whole grains, and unsaturated fats.
The all-round benefits of strength training
It’s also important to understand the benefits of strength training and good nutrition for their own sake, rather than to achieve a particular body shape. Boosting muscle mass can increase metabolism, helping the body to make more efficient use of calories and managing weight.
It can help you to build stronger bones and muscles, which reduces the risk of falls and injuries. It also enhances mental health, improving our mood and reducing stress and anxiety levels. Strength training does not have to involve complicated gym workouts; it can also be achieved with simple bodyweight exercises such as squats, planks and push ups.
When combined with a balanced diet, you will soon notice that you start to feel more energetic and agile, and have better functional fitness to help with everyday tasks such as carrying groceries and gardening.
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