There are terms people use in fitness that make me cringe. “Toning”—as in “I don’t want to build big muscles. I just want to get tone”—is one of those. “Bulking” is a little less aggravating, but nevertheless confusing. Both terms represent a bit of a misunderstanding or misrepresentation of body composition.
Body composition, remember, is the relative proportions of fat and lean tissue (bone and muscle) in the body. Most commonly, it is expressed as “percent fat” (using the two-compartment model derived from skinfold measurements, underwater weight, or air displacement plethysmography). Most accurate, though most expensive and least accessible, is dual-energy x-ray absorptiometry (DEXA or DXA), uses a three-compartment model (fat, bone, other lean tissue—muscle). Because the emphasis is on percent fat, we often emphasize fat loss—or weight loss. As such, we get confused over our muscle mass.
When people say they want to get “toned”, they also usually say or imply that they don’t want to build muscle. What they want is to just lose fat and allow the shape of the muscle to be revealed. (Sadly, what is revealed is relatively little muscle.)
On the other end of the spectrum are those who want to “bulk up”. They tend to be looking at the scale and monitor weight gain. It is often the misconception that one can’t gain muscle without gaining some fat. So, the bulkers consume excessive amounts of calories and lift weights. The gains on the scale are presumed to be muscle (though being honest with ourselves, we know it is mostly fat). If a lean muscle appearance is the goal, then the “bulking” phase has to be followed by a “cutting” cycle to lose the excess fat. This is not a very efficient system for gaining lean muscle.
There is nothing wrong, per se, with the goals of bulking or toning other than both tend to focus on fat and disadvantage lean muscle gain. It is, however, possible to gain muscle and lose fat. The key is to train smart and intensely and to have nutrition properly zeroed-in–which takes careful planning and diligence.
To gain muscle mass, one has to be hypercaloric (relative to lean tissue mass). The thing about being hypercaloric, however, is that it need not mean an increase in caloric intake. Eucaloric simply means that our caloric balance is such that one is not gaining weight—fat and/or muscle. If I add calories to my eucaloric diet—i.e., become hypercaloric—I will gain weight. Hopefully, this weight will be only lean, but more often it will be a mix. If, on the other hand, I maintain a more (or less) eucaloric diet and increase my training—specifically, resistance training—I can gain muscle while losing fat (I am hypercaloric relative to my lean mass). Additionally, one can still gain muscle on a slight hypocaloric diet (albeit it much more difficult) if one is meticulous about training and managing nutrition and recovery. As such, one can actually lose fat and gain muscle simultaneously. This is referred to as “recomping” (reshaping the body composition). This is more effective the more fat that one has to lose.
There are some of us who might prefer to simply “grow into our fat”. In other words, gain weight without necessarily changing the fat weight. I often use the example of the 200-pound male who is 20% body fat (160 lb of lean tissue). One option might be to lose 20 lb of fat—now 180 lb, but still 160 lb of lean tissue (11% body fat). Here, no muscle is gained (i.e., “toning”). Another option might be to gain 20 lb of muscle without losing any fat—now 220 lb, but 180 lb of lean tissue (18% body fat). This is not bulking, but rather a mild form of recomping—likely a hypercaloric diet. A more careful approach may lead to a 10-lb fat loss and 10-lb muscle gain—still 200 lb but, now, 170 lb lean tissue (15% body fat). As one can see, there are multiple approaches to changing body composition. Bulking, with or without a significant lean tissue gain, will add body fat that will eventually need to be lost. Toning has no effect on lean tissue and all the effort goes into losing fat—which will likely become increasingly difficult as the weight drops without adding energy-consuming muscle.
“Doing fitness right” suggests managing the variables and minimizing the time and effort that has to go into “cutting” fat. If a conservative result of effective training and nutrition might be a 1-2 lb gain in lean tissue and 4-8 lb fat loss per month, in a four-month training cycle our 200-pound example might gain 6 lb of muscle (now 166 lb lean) and lose 24 lb of fat to a new body weight of 182 lb and a body composition of less than 9% body fat. To get here, requires less caloric restriction—just better nutrition and more intense and focused exercise. The end result is, arguably, better.
The end result is what matters most. A conscientious, progressive plan to gain muscle and manage fat without the torture of severe caloric restriction (or cycles of excessive caloric intake and restriction, as in bulking and cutting) leads to a more sustainable physique and more overall enjoyment in life. As we age, we should prioritize muscle mass. If the average adult loses 50% of their muscle mass between 25 and 80 years of age, it is certain that the average adult will see significant impairment in their final years. Maintaining (perhaps even gaining (muscle) over this span, then, is essential to living well. “Toning” and “bulking” will ultimately result in an overfat and under-muscled population of senior adults (which is where our population has been shifting). Thus, I am increasingly shifting my emphasis in teaching and practice towards strength training (without neglecting heart health).
Be your best today; be better tomorrow.
Carpe momento!