“How can I look toned, but not bulky.. I don’t want to get massive!”

 Having worked in a few different gyms I often had lots of women come to me and say: “How can I look toned, but not bulky.. I don’t want to get massive!” When I started to explain they would need to do some weight training to achieve the ‘toned’ look they desired, you could see the panic start to arise, “But I don’t want to get massive!!” 

I understand the panic due to the fact that when you type in ‘muscle women’ in google, what usually appears is massive bodybuilders, please go type it into google and you’ll see what I mean – This is not what you will look like if you start weight training.

To be a successful bodybuilder like the images shown you need undeniable sacrifice, passion and dedication with countless hours in the gym, working extremely hard with specific exercises, sets, reps, tempo, weight and pushing beyond limits. 

Building up your physique as a bodybuilder with high muscle mass and a low body fat percentage does NOT happen by accident and is extremely hard, if looking ‘massive’ is not your goal, it will NOT happen to you.

The definition of the commonly used term ‘toned’ is simply having muscle and reducing your body fat percentage to reveal the muscle underneath. Building more muscle can create an athletic look and give you shape to create an hourglass figure (if desired) 

I think the negative stigma around women and weight/size is caused by a number of different factors:

• Constant pressure to be a certain weight, dress size or shape due to ‘celebrities’ who promote quick fix fat loss products.  
• People literally buying a fake bum and pretending the result was actual hard work in a gym.
• Unrealistic, unsustainable, damaging and negative habit forming diets with no nutritional value promoted again by ‘celebrities’ with no nutritional knowledge whatsoever 
• E.g: (I had a friend who sent me a diet plan she was given from a so called celebrity online that consisted of: 1 slice dry toast for breakfast, grapefruit for lunch, two eggs and spinach for dinner with occasional meat every few days and the words: ‘Eat what is shown or go without.’ Written at the bottom of the plan..

• Pressure from filters on social media, editing and unrealistic angles on social media and people only showing positive parts of their lives (Completely understandable but this creates the impression peoples lives are perfect when you actually have no idea what struggles they may go through as that isn’t posted)
• When people see bodybuilding women and think that picking up a dumbbell will automatically turn you into a lady Arnold Schwarzenegger overnight..? 

So, What will happen to my body and mind when  I start to lift weights?

• You will start to build muscle resulting in creating shape to your figure and filling out your clothes in all the right places. 
• If you follow a well designed workout plan, you can build an hourglass figure by training your back to create the illusion of a smaller waist. 
• You’ll be physically stronger, independent and capable all the way until you’re older meaning you will always be able to lift things for yourself and reduce the risk of falls and osteoporosis. 
• You’ll start to love your body and new found confidence improving your mental health. 
• You wont look ‘skinny’ or feel weak due to excessive dieting and lack of nutrients. 
• You’ll feel productive, positive and happier due to the rush of endorphins (the happy chemical released in the brain when exercising) which can help symptoms of depression and anxiety.
• You’ll continue to burn more fat after training as your body adapts to the new stress applied from weight training and fires up your metabolism.
• Improve brain health and cognitive function.
• Reduce symptoms of back pain, arthritis, fibromyalgia, chronic pain.
• Builds stronger ligaments and tendons reducing the risk of injury.
• Help to prevent diseases such as type 2 diabetes, some cancers, cardiovascular diseases.
• Improves sleep quality and reduces stress levels.

Weight training VS Cardio

When you are next in the gym look at the women who are regularly using weights and lifting heavy stuff, what do their body types look like? Chances are they’ll look ‘toned’ or fill out clothes with shape to their bodies.

Now look at the women who regularly use the treadmills or cardio equipment, they might have fantastic lung and heart health and great endurance.. but the shape of their bodies are different they might look slimmer, more trim, but with less shape.

Both body types are great to work towards but it completely depends on your goals. If you want big round glutes, a narrow waist with an hourglass figure and great biceps and triceps – Weight training might be for you.

Maybe your main focus is keeping your heart and lungs healthy, just being able to keep up with your kids or grandkids, never wanting to feel out of breath, maybe you hike or walk often, partake in sports, want to run a marathon or don’t enjoy weight training – Home based plans, Cardio or HIIT training might be more suitable for you!

Whatever exercise you do or want to do, make sure you are doing it for the right reasons! You don’t need to spend two hours a day on a treadmill if you want to lose fat and you don’t need to spend two hours in the gym a day to build muscle! 

Find a balance that works for you, but be dedicated and work hard if you want to see results! Need some guidance with starting an exercise or diet plan? 

Hiring an online coach can help give you guidance on how to build up specific body parts and how to manipulate your body composition safely and at a sustainable level, all whilst still eating food you enjoy and having a social life.

Contact me today via email at: coachedbykashima@hotmail.com – To arrange your FREE consultation for my online coaching.

Or visit the ‘Client reviews’, ‘Online coaching’ and ‘Your coach’ tabs on my website for more information. 

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