Toning means reducing the appearance of body fat by tightening up the muscles and giving them shape. Bulking up means increasing muscle mass and making the muscles bigger.
The world of fitness is often filled with misconceptions and uncertainty. A common point of confusion is the difference between toning up and bulking up.
They are often mistakenly used interchangeably when they actually have different meanings and practices.
In this article, we will take a look at what toning and bulking are and how they differ!
What is Toning?
Toning up is most often associated with the common fitness goal of having a slim, lean body. However, toning can have different meanings to different people.
Technically speaking, “muscle tone” is the tension in the muscles that are present at rest, which is what makes them firm. The muscles should be exercised regularly and have little excess body fat around them in order to appear defined.
In the dictionary, toning refers to giving greater strength or firmness to the body or a muscle. In other words, in the fitness context, toning means tightening and giving shape to the muscles while reducing body fat.
If you're looking for that toned physique, it's recommended to train in a manner that allows for lean muscle gain while minimizing fat gain.
As a result, muscles will become thicker and feel tighter as they grow and get stronger. However, if the muscle has fat covering it, it won’t appear as toned as it actually is.
An effective method to toning up is combining regular resistance training (with differing weights and reps) and a mix of cardiovascular exercises to avoid gaining fat.
Keep in mind that you can't control the area in which body fat is lost. If your aim is muscle toning, remember that minimal subcutaneous fat with a large, well-built muscle is what gives the sought-after toned aesthetic.
What is Bulking?
When people think of bulking, the picture of a bodybuilder or rugby player comes to mind.
Whereas some people strive to become bulk, others are afraid of it. If you’re avoiding weight training for the latter reason, you can relax. Bulking requires a lot of work and intention; working out with a calorie-controlled diet won’t achieve those results.
Bulking refers to building muscle by creating a caloric surplus and through a dedicated strength training routine. It focuses more on gaining muscle rather than defining muscles, and it results in increased muscle mass and body fat.
The term bulking is often used interchangeably with bodybuilding. However, bulking is only the first phase of the traditional bodybuilding routine. The other phases include cutting and maintenance.
The bulking phase focuses on increasing muscle mass. Weight gain will occur in this phase due to the addition of muscle and fat. However, the main goal is for the weight gain to come mainly from gains in muscle mass as opposed to fat gain.
The cutting phase focuses on losing the additional body fat gained in the bulking phase. Strength training and a calorie deficit diet are needed in this phase to achieve this desired outcome.
Finally, the maintenance phase focuses on maintaining the same body composition by consuming adequate calories and training consistently.
Bulking is more of a sprint than a marathon. Nevertheless, it's a long journey some people choose to embark on, and it requires a lot of willpower and determination.
The Difference Between Toning and Bulking
By now, I guess you can tell that toning and bulking are not the same thing. While they both focus on the development of the muscles, they have some key differences.
On one hand, toning involves tightening and defining the muscles while reducing fat. On the other hand, bulking focuses on increasing muscle mass and size.
While toning up, you aim to avoid fat gain; however, while bulking, you'll be gaining fat. When toning, aside from losing fat, you want to add a bit of muscle definition, but not enough to where you start looking too bulky.
Whether toning or bulking is your end goal, there are specific methods to achieve it. These methods are based on your goal and body type. They mainly differ in regards to their nutrition requirements and exercise recommendations.
Toning Vs Bulking: Nutritional Differences
Nutrition is one of the most important yet most overlooked factors in fitness. Without proper nutrition alongside your workout, you won't be able to reach the goal you're aiming for.
So, whether you want to tone up or bulk up, you're going to have to adjust your food intake to align with either of these goals.
In both toning and bulking, protein consumption is always emphasized.
While carbohydrates and fats are necessary in a healthy diet, protein has its spotlight in the fitness world as it is critical for muscle development.
Toning requires consuming a sufficient amount of protein within the daily caloric goal. This ensures the development or maintenance of muscles that give a distinct toned look.
Someone who is bulking generally has to consume more grams of protein per day than someone who is toning, as building muscle requires a higher protein intake.
Exactly how much protein you should consume while bulking largely depends on your activity and training experience, though a good benchmark is around 1.8-2.0g of protein per KG of bodyweight.
In general, bulking requires a surplus of calories. In other words, the calorie intake should be higher than the person’s caloric maintenance level. However, toning requires a controlled body weight, so the calories needed are often less than or equal to the person’s caloric maintenance level.
The total daily calories come from carbohydrates, fats, and proteins. The macronutrient ratio depends on your gender, fitness goals, and activity type and duration. Therefore, to ensure you're consuming adequate fuel, the diet program would be different for every activity.
Toning Vs Bulking: Training Differences
Since toning and bulking have different results, they are also achieved differently. Therefore, a suitable and effective workout program is essential to achieving any fitness goal.
Weight loss and muscle toning require constant effort. To tone up, both strength and aerobic exercises are needed. It is often accomplished by following a resistance training or weightlifting program alongside cardio exercises.
Most often, when you first start toning up, the training focused on building muscle and losing fat. Later on, it focuses on continuing weightlifting and eating near maintenance levels. The toning-up workout program depends on you and your body composition.
Bulking up is achieved by lifting heavier weights for fewer repetitions per set (strength training). Often, the muscles work more than they are used to. The workload is progressively increased as strength improves.
If your goal is only to increase muscle mass, use a weight that you can lift one to six times before you're not able to anymore. Four to six sets are usually done to bulk up. The workout program often contains 3 to 6 weightlifting sessions per week.
In conclusion, toning and bulking are very different. Toning refers to tightening and giving shape to the muscles while reducing body fat.
In contrast, bulking refers to building muscle through a dedicated strength training routine and creating a caloric surplus.
Toning and bulking require different methods to be achieved, especially in terms of nutrition and exercise. Both need a sufficient amount of protein but bulking requires a greater amount.
Additionally, bulking requires a high caloric intake. As for the workouts, toning focuses on strength and aerobic exercises, while bulking mainly focuses on weightlifting.