Confused about whether toning a muscle makes the area bigger or smaller...

So when I think of toning my stomach, I think of making it smaller and flatter. However, I've heard toning your glutes makes your butt appear larger (which I'm trying to do lol). But, how can toning make certain areas look smaller, and other areas look larger? Or does it make all areas look smaller/bigger? Sorry if this confusing lol

The word "toning" doesn't mean what people think it means.

You can either make a muscle larger (by using it) or smaller (not using it).

You can either gain fat or lose fat, but in this case, you can't chose where it happens. So even though people talk about toning as if it will result in losing fat in a certain area, that's not possible.

Yes, and I quote:

"Toning increases the size of your butt as well as other muscles, but if you take up Pilates it will lengthen those muscles giving you that sleek sexy toned look."

Shape Magazine (Every issue)

Just playing OP, I agree 100% with what Amethysgirl said.  Fortunately what you heard isn't true.

Original Post by littlesimongeorge:

Yes, and I quote:

"Toning increases the size of your butt as well as other muscles, but if you take up Pilates it will lengthen those muscles giving you that sleek sexy toned look."

Shape Magazine (Every issue)

Just playing OP, I agree 100% with what Amethysgirl said.  Fortunately what you heard isn't true.

LOL Thanks for making me laugh!

So if I understand correctly, you have to focus on weight loss and increasing muscle mass seperatly (you can't have them both at the same time), right?

And toning just means muscle gain?

You can't spot train certain body parts for weight loss, but you can spot train for muscle gain, right? If your concentrating on muscle gain and not weight loss?

I'm still confused...sorry.

Pretty much.  It is very hard to lose weight (fat) and gain muscle at the same time. 

Beginners to resistance training can do it for a period of time, but then it gets much harder, if not impossible, to do. 

People have lots of different definitions of toning.  Most mean they want the muscles to look more defined.  That generally means losing some fat and possibly building muscle. 

Yes, you can train for muscle gain.  But your gonna need to feed your body in order to get it, unless you are a complete begninner. 

Nothing you can do (other than liposuction) can cause fat loss from a specific area. 

Gaining muscle while losing fat is possible, but it is a very tough thing to do. It's called a recomp, you can look up plenty of material online about doing a recomp. Lyle McDonald has a lot of good resources.

Original Post by axs2009:

Gaining muscle while losing fat is possible, but it is a very tough thing to do. It's called a recomp, you can look up plenty of material online about doing a recomp. Lyle McDonald has a lot of good resources.

yeah im trying that and its taking forever, but i've seen some little progresses, just have to be patient. not to mention his newsletters are always filled with info. a lot of it is actually changing things up in the workouts and playing with your calorie intakes.

My husband, who's a trainer, would explain it this way:

Training with lighter weights during exercises such as squats will burn fat and tone muscle without building mass.  Training with heavier weights will burn fat and tone muscle while building mass.  For muscle groups such as abs, work them out every day!  The more you work a muscle, the less chance it has to "recover" (for lack of a better word).  If you are consistently compressing the ab muscles during daily ab routines, it does not have the opportunity to build up while other parts of your body, such as your rear that you DO want to bulk, you should be doing heavier weights, less reps, and allowing 2-3 days inbetween for recovery of those areas.  You will see changes!  Because muscles such as the rear are LARGER muscles, you may notice a slight increase in weight while your body adjusts...DON'T worry about this!  It will regulate itself over time...

Hope this helps!

Original Post by fitmom2008:

My husband, who's a trainer, would explain it this way:

Training with lighter weights during exercises such as squats will burn fat and tone muscle without building mass.  Training with heavier weights will burn fat and tone muscle while building mass. 

Please explain what you mean by "tone muscle"

"Toning", generally speaking, means building strength and gaining definition...which doesn't necessarily mean getting "bigger".  The amount of weight used coupled with the number of reps will ultimately decide the outcome of the effort.  "Toning" muscle also increases metabolism, which will be more effective in burning calories throughout the day, unlike cardio that continues to burn calories only for a short time post workout.  An effective workout program should include both.  You can ABSOLUTELY change the shape of your body through weight training, versus cardio which will simply burn fat wherever the body is willing to let it go.

Sarah

Original Post by fitmom2008:

"Toning", generally speaking, means building strength and gaining definition...which doesn't necessarily mean getting "bigger".   

So it mean getting smaller? 

Original Post by xsara726:

So when I think of toning my stomach, I think of making it smaller and flatter. However, I've heard toning your glutes makes your butt appear larger (which I'm trying to do lol). But, how can toning make certain areas look smaller, and other areas look larger? Or does it make all areas look smaller/bigger? Sorry if this confusing lol

I think that what you are talking about for your physical goals are really two separate issues.  If you lose fat everywhere you stomach will be smaller and flatter and more defined.  If you build muscle in your butt (through strength training) that part will get a bit bigger.

Basically, you can't spot-reduce fat but you can spot-gain muscle.  Unlike fat, which just kind of 'sits there,' muscle is by definition an active part of your body which can be exercised in a targeted manner.

Original Post by fitmom2008:

 You can ABSOLUTELY change the shape of your body through weight training, versus cardio which will simply burn fat wherever the body is willing to let it go.

Weight training IS great for changing the shape of your body, but just like cardio, it won't burn fat from a particular part of the body.

I'd suggest you (and your husband) read this article: Lies in the Gym. One particular quote that you should read is this:

But more importantly, there is no such thing as “toning”. There is muscle mass and strength gain, and fat loss, and that’s it. In purely technical terms, “tone” refers to the ability of the central nervous system to provide passive muscular resistance to being stretched. What you probably think of as “toned” muscles are merely muscles which are not hidden by a lot of bodyfat. In other words, there is no reason why you should waste your time on the stupid little weights when you could be getting tough and strong.

Size without Strength is another great article from stumptuous.

Okay, first of all I never once said that weight lifting or training will BURN FAT in any one area...I said that it will change your shape and tone you up (we'll say "tone" is defined as creating lean muscle mass in this case so you aren't compelled to re-ask me to define that for you).  I knew when you asked me about toning, you were trying to throw something at me that would make your opinion seem more valid...but I figured I would give you the benefit of the doubt. Perhaps you should mention your "article" to the millions of people that HAVE successfully reshaped their bodies through cardio and strength training (which also includes firming up the abs and making rears look fuller and higher).  There will always be another article out there floating around written by some so called trainer who thinks they have debunked all myths regarding weight training, weight loss, or any other random topic they can whip up.  Not only do I speak for myself as someone that has successfully reshaped my body through good ole fashion weight training, cardio, and proper diet, but I see it all around me in the people I work with.  

You are simply trying to sound more valid based on terminology.  That's ridiculous.  

xsara, you should concentrate mostly on intense strength training if you want to become better looking. You don't have to worry about "toning" instead of "bulking" or whatever, because you're a girl (I'm assuming), you're (probably) genetically disposed to not become bulky. Female bodybuilders don't get ridiculously muscular simply from lifting heavy weight, they usually use hormones or steroids as well.

http://www.exrx.net/WeightTraining/Toning.htm l

Now you're not going to "reshape" your body. If you have a body type that isn't likely to have a flat belly and round ass, it will be incredibly difficult or impossible for you to achieve that. What you can hope to achieve if you're unfortunate and don't have a body type like that is to look better by being fit and healthy, which is sexy regardless of your body type, belly, or the roundness of you bum.

You should also be really careful about focusing on one muscle group and no others (Like working out your glutes and never your hips, your abs and never your back), you can cause serious injuries that way.

Based on what it seems like your goals are, you should throw out the pink plastic wrapped weights and do high weight, low rep deadlifts and squats (for your glutes, hips, and back) and a variety of ab endurance exercises. Things like crunches, leg raises, GHD situps, medicine ball work, et cetera. There are lots of resources on exrx.net on specific exercises and how to do them safely. http://www.exrx.net/index.html

Original Post by fitmom2008:

Okay, first of all I never once said that weight lifting or training will BURN FAT in any one area...I said that it will change your shape and tone you up (we'll say "tone" is defined as creating lean muscle mass in this case so you aren't compelled to re-ask me to define that for you).  I knew when you asked me about toning, you were trying to throw something at me that would make your opinion seem more valid...but I figured I would give you the benefit of the doubt. Perhaps you should mention your "article" to the millions of people that HAVE successfully reshaped their bodies through cardio and strength training (which also includes firming up the abs and making rears look fuller and higher).  There will always be another article out there floating around written by some so called trainer who thinks they have debunked all myths regarding weight training, weight loss, or any other random topic they can whip up.  Not only do I speak for myself as someone that has successfully reshaped my body through good ole fashion weight training, cardio, and proper diet, but I see it all around me in the people I work with.  

You are simply trying to sound more valid based on terminology.  That's ridiculous.  

 The only thing that Amethytsgirls making a point on is on your use of the word "tone", apart from that I'm sure you'll find that she agrees with you regarding good old fashioned weight lifting for changing body composition.  Previous posts will prove that.  The article itself is spot on, especially the section on changing the shape of your muscles.

I do find it quite interesting how much bigger I "appear" when my bodyfat percentage is lower, even though my actual measurements are smaller.  I guess it's like an optical illusion.  I look bigger at 260lbs than I do at 285lbs.

Original Post by fitmom2008:

My husband, who's a trainer, would explain it this way:

Training with lighter weights during exercises such as squats will burn fat and tone muscle without building mass.

Original Post by fitmom2008:

...we'll say "tone" is defined as creating lean muscle mass in this case...

 So, 'toning' means 'creating' muscle mass without 'building' muscle mass?

color me confused.

Original Post by fitmom2008:

Perhaps you should mention your "article" to the millions of people that HAVE successfully reshaped their bodies through cardio and strength training (which also includes firming up the abs and making rears look fuller and higher).  There will always be another article out there floating around written by some so called trainer who thinks they have debunked all myths regarding weight training, weight loss, or any other random topic they can whip up.

I think you should go back and actually read the articles that I linked to. Stumptuous is an amazing resource that has encouraged many women (and perhaps some men) to take up weight training, for its many benefits.

What it doesn't do is give advice like training with lighter weights to "tone without building mass". To quote from the second article I linked to:

The first thing I want to tell you is that this article is for women. I am — in case you’re wondering — a man. I hope that’s cool. I’m writing this because you’ve come to this site looking for advice on strength and conditioning (or maybe just getting “toned”), but may not really believe that lifting heavy things will help you. You may actually think that doing so will make you bulky, unfeminine or some other terrible thing. I want you to be clear on what proper training will and won’t do. And I want you to maximize your potential.

Staying weak because of how it might make you look is the same as staying illiterate for fear of appearing nerdy. Stop it. You’re better than that.

Please, if you are going to respond, at least do us the courtesy of reading the material before you slam it. Yes, I asked you to define "toned", but not to trick you, but because people use it to mean different things, and I was giving you the benefit of the doubt to explain yourself. As Sully pointed out, your explanation was a tad contradictory.

 There's two kinds of muscle tone, neurogenic and myogenic muscle tonus. Which one are you referring to?

While I'm not yet at the point of declaring that "toning is a bad word and you're a bad person for using it", using the word is  a very handy diagnostic tool for who you're dealing with. Either it's a beginner to training who has a head full of non-physiological exercise myths perpetuated by Shape, Self, Fitness, Cosmo and other sources of fitness misinformation or they're the kind of lazy-ass unprofessional "personal trainer" or "fitness guru" who enables the first group of myth-makers. (most exercise DVDs like the Firm and every single Pilates DVD ever are in this group)

 The first group are salvageable in that people can be taught and once exposed to correct information and seeing results from actually training effectively they tend to never go back to the "5 easy toning moves with these cute Pink Dumbbells for your bikini body" style workout from the second group.

 Trainers in the second group of people who've decided they place earning potential over personal integrity I'm not so sure are salvageable. 'Course, you get the odd hybrid of trainers who've learned everything they think they know from the myth-makers at Shape and can be taught, but most who've decided to sell out personal and professional integrity to Shape or Self know exactly what they're doing.

Original Post by fitmom2008:

"Toning", generally speaking, means building strength and gaining definition...which doesn't necessarily mean getting "bigger".  The amount of weight used coupled with the number of reps will ultimately decide the outcome of the effort.  "Toning" muscle also increases metabolism, which will be more effective in burning calories throughout the day, unlike cardio that continues to burn calories only for a short time post workout.  An effective workout program should include both.  You can ABSOLUTELY change the shape of your body through weight training, versus cardio which will simply burn fat wherever the body is willing to let it go.

Sarah

 

 I think what you are trying to say is 'maintaining' muscle not 'toning'..by doing lighter weights, more reps = a cardio strength endurance workout which can help you burn fat and maintain muscle. People want to - at least - maintain muscle and hopefully increase strength - even while on a diet.  Regardless of goals, without proper nutrition and protein intake, the muscle will be sh*& out of luck. But, what you have been describing is definitely more of a cardio workout. I mean, lifting a light weight for only 8 reps would burn as many calories as turning the page in a book..but doing squats with light weights and a lot of reps considered a strength cardio endurance exercise. There is nothing wrong with that...I personally do 3 days of lifting and one day of strength endurance plus at least 4 days of just high int. cardio. [Usually HIIT two of those days].

May be I'm wrong what you are trying to say...but just to be clear on one thing...light weights/high reps is not weight lifting. And, as always, everything Melkor said about 'Toning' is spot on.