Training to Tone vs Training for Bulk - Know the Difference

by Fitz K. (Subscribe to Fitz K.'s posts)
Jan 21st 2009 7:00AM

Categories: Ask Fitz!, Fitness, Celebs & Entertainment

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Q. Hi Fitz. I keep hearing both you and other people say I should do push-ups, but I'm a small woman and don't want to bulk up. Push-ups are hard, so should I do them if I want to stay toned yet trim? Alyssa

A. Great question, Alyssa! This common question is on the mind of many women, and I'm happy to give this answer as many times as there are women who need to hear it. What you need to know is that it requires extraordinary effort for most women to put on any sort of bulky muscle. That means: protein shakes, supplements and insane amounts of heavy lifting. Of course, there are a few rare women here and there who pack on muscle quickly, but if you're already telling me you are small ... you are not one of those rare women.

The odds are, if you add a decent amount of push-ups to your schedule a few times a week, you'd accomplish a Jennifer Aniston level of toned arms. If you went hard core on your overall fitness routine, you could maybe achieve Madonna's buff body. In order to attain the more masculine type look many bodybuilders have, you'd have to launch a bodybuilder's style of training. Those big bad biceps don't come easily, so if they're not what you're after, you certainly won't end up with them.

Push-ups are one of my absolute favorite exercises Alyssa; I suggest you definitely add them to your workout. Watch this video for a few fun ideas on unique ways to do push-ups. Now get to work!

Punches & Kicks,

Fitz

Fitzness.com

Note: The content presented in this Q. & A section is for informational purposes only and should not be viewed as medical advice or substitute for professional medical care.

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Comments (4)

Reader Comments (Page 1 of 1)

William Harryman 1-21-2009 @ 9:15AM

There is no such thing as "toning" - there is only diet. You want to pack on muscle? Eat more food, especially protein. You want to look more lean? Eat less food, especially carbs.

These silly myths need to end. A woman will only "pack on muscle" if she is eating sufficient calories to support the growth. Period

Jorn 1-21-2009 @ 2:21PM

Thank you, Fitz, for remaining calm when this question gets asked yet again. :)

Seriously, ladies, you're not gonna "bulk up." And, even if there was some risk of that, why do you use it as some excuse. "Oh, I'd much rather be unhealthy than risk looking like I have a muscle." How is that a trade, anyway, even if this bonkers myth were true?

Judy 1-21-2009 @ 8:16PM

Great question - and thanks for the answer. I am in love with push-ups for the way they tone and make me stronger, and how strong I feel when I do them.

I have a question for you. A while back (wish I had a link) you answered a question from a man who had been slacking off and needed to shape up fast for a beach trip. I printed out your advice, and started doing it (lots of push-ups, pull-ups, lunges, squats, and cardio). But then I wondered if you would give different advice to a woman. So, what's a fast shape-up program for a relatively thin and healthy woman? And especially one that can be done at home with a minimum of equipment. Thanks!

Katheryn 1-25-2009 @ 11:06PM

Here's a question. Every month during period week I get bloated. Like big time. Around the waist I'll be 1/2 - 1 inch bigger around. Not good. Is there anything I can do to help prevent this. I exercise every day. Eat healthy most of the time. I limit my salt intake, I don't eat much sweets, and I only drink two caffeinated drinks a week.