If increasing muscle mass is the only goal of a person, than a weight should be used that can only be lifted one to six times before failure occurs. This means working the muscles more than they are accustomed to and increasing the work load (weight, sets or reps) as a person gets stronger. How to Bulk Upīulking up is accomplished by lifting heavier weights for a lower amount of repetitions per set.

Sessions of 20 minutes performed at least three times per week is a good initial goal to strive for when attempting to tone up. In addition, performing multiple bouts of cardio exercise in a person’s target heart zone will help burn more calories and tone the muscles. You can calculate calories with NASM's free calorie calculator. (This means burning more calories than you consume in a given week.) Dieting for Toning Upįollowing a healthy diet slightly below a person’s caloric maintenance level will help to achieve a “toned” look. Two to three full body weight lifting sessions of six different exercises is a good way to start.

Toning up the muscles is normally achieved by following a weight lifting program that involves light to medium weights and higher repetitions.Ī typical program would consist of weight lifting exercises with a weight that can be lifted by a person 12 to 15 times consecutively, usually for one to three sets, depending on the person’s fitness level and total number of exercises. Bulking up means to increase muscle mass and make the muscles bigger. To tone up means to reduce the appearance of body fat by tightening up the muscles and giving them shape.

Two of the most common terms associated with weight lifting are “toning up” and “ bulking up.” Although these terms are often used interchangeably, they have different meanings and are achieved in different manners. What is the difference between toning and building bulk? See the OPT model page for great guidelines on how to use the knowledge you learn in the CPT Course for strategic exercise programming. The answer has many facets, and to explore it completely, we will look at dieting, exercise programming, and more. One of the most fundamental questions about fitness is: what is the difference between bulking and toning up?

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