How to tone thighs/butt without adding bulk?

posted 2 years ago in Fitness
Post # 2
Member
4998 posts
Honey bee
  • Wedding: April 2012

“Toned” is just reasonably high muscle mass and low-ish body fat. You also can’t spot reduce, so fat comes off however it comes off.

To get the toned look, eat less, lift more weight, for fewer reps and progressively get heavier.

Did you take measurements before and after your weight loss? It’s almost impossibly tough to build muscle without a. gaining weight AND b. following a decent progressive strength training programme and even then it takes a heck of a long time to see a real difference.

Post # 3
Member
1905 posts
Buzzing bee
  • Wedding: December 2014

I agree with PP. 

How long had you been doing these exercises? It takes a long time to build that different of an appearance. It doesn’t happen in a couple weeks. 

Maybe your tush looks bigger because you lost weight in a different area, like your stomach/hips. 

Post # 5
Member
3806 posts
Honey bee
  • Wedding: August 2013

Cycling.

Post # 8
Member
332 posts
Helper bee

SpecialSundae:  As a weighlifter and someone training for a fitness competition, I don’t necessarily agree with this. Heavier weights=Bigger muscles. That’s exactly how fitness models/body builders build their glutes. They max out heavy weight, at anywhere from ~6-12 reps, depending on the exercise. Lower weight and high reps can also build muscle, but it takes longer.

OP- to maintain the muscle that you have, your FI is correct. Do more reps of the same excercises that you’ve been doing, but with lower weights. Or, even just use your own body weight for the time being and do a lot of reps of various excercise (squats, lunges, pop squats to get some fat burning cardio in there, etc.).

Eat clean, and at a little bit of a defecit to help shed any fat… And, do HIIT like a sprint/jogging combo a few times a week at and incline for ~20min. This will help burn fat, and keep your leg/glute muscles tightened. However, make sure you keep doing your targeted lower body excercises, or you will inevitably more than you’d like of that muscle that you’ve worked so hard for. 

Post # 10
Member
332 posts
Helper bee

Shkragoldfish: I def wouldn’t call myself an expert by any stretch of the imagination, but I know what works for me! I don’t think I’d ever be upset about my butt being too big (good problem to have, IMO!), but I do know how you feel… My quads can get abnormally monstrous within a ridiculously small amount of time, regardless of how lean I am. Just the way some people are built.

I also wanted to mention that a week off of any weight excercises may be good for you, too. I find that a week of no weights, clean diet, tons of water and a little cardio is usually a good amount of time for my muscles to lose their deceiving “pump”. I also shed some water weight from lifting and it allows me to get a better feel for my true physique. Just focus on HIIT for a week, and then go back into your full-body routine. Everyone is different, though, so you may feel differently once the week is over. I just don’t think a week off of weighted exercises can do much harm.

Just be care doing HIIT with such a large calorie defecit, as you will want to make sure you factor the calories burned into the defecit and eat accordingly. Good luck! Be sure to update. : )

Post # 12
Member
4998 posts
Honey bee
  • Wedding: April 2012

PoliticallyIncorrect:  She asked for toned so I gave my advice for toned as someone competing in powerlifting whose butt and legs (and entire body) have shrunk quite considerably since taking up heavy lifting (generally 3-5 rep range).  

As a weightlifter and someone training for a fitness competition, you should know that whilst 6-12 reps is the “hypertrophy range” you do need fuel to build bigger muscles i.e. to eat at a surplus (or at the very least at maintenance for a slow recomp). 

If she’s eating at a 1000 calorie a day deficit then there is pretty much no way she could be gaining significant amounts of muscle (unless she’s taking “special vitamins”, which I’d hazard a guess she’s not). 

That said, I do agree that a week off the weights before the wedding will help any water retention/pump in the muscles go down. That’s a more likely cause of the apparent gains than the weights she was lifting.

I’m not going to pretend to be the be all and end all but I do get fed up of the claims that weights are making women’s muscles bulky when they are eating next to nothing. 

Post # 14
Member
332 posts
Helper bee

SpecialSundae:  Oh, I totally agree with your frustrations of women who say weights make them bulky. I’m sure anyone who actually lifts weights would agree with that, as it is really annoying. “Bulky” and “Toned” is all relative, though. You and I probably have farrrrrr different opinions of what bullky/toned is in comparison to most people who don’t lift heavy.

I think it’s simply just a difference in perception and I believe what OP sees/feels is solely “newby gains”… Which unfortunately is bigger than she was aiming for. Or, too big for her dress anyway. By dropping the weights and eating at a defecit, she IS going to inevitably lose some muscle. However, that was sort of my point, as I think (correct me if I’m wrong, OP) that’s what she was hoping to do so long as she doesn’t lose all of it. Doing some high rep/low weight and lower-body calisthenics type exercises should help maintain/retain *some* of that muscle during the process.

And, yes, it is VERY hard/nearly impossible to gain muscle AND lose fat, while eating at a deficit in the longterm. Having said that, it is not uncommon or those who are brand new to lifting to gain a much-more-than-normal amount muscle over the course of the first several months… Which goes back to newby gains. So, keeping that in mind, I def do think it is realistic for OPs glutes to have “grown” in that time frame. 

I wish I had that problem. : ( It sure would save me a lot of squats! LOL

Post # 15
Member
110 posts
Blushing bee
  • Wedding: September 2014

Yayy i have Dakota too!:-)) but i am trying to grow my butt still (even tho its pretty round:-)) so i do squats wnd lunges with maybe 50lb so i think if you do without it should be fine! Also try hiit cardio with boxjumps and jumping lunges etc.. Recommending Grit cardio 🙂

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