How to Get Lean and Strong Without Getting Bulky

This post may contain affiliate links, please read our disclosure for more info

Get the FREE Fat Loss Training Guide!

Powered by ConvertKit

lean without bulk

Trying to look like this?

lean without bulk

I didn’t think so.

Obviously, this is an over exaggeration, but you get the point.

 It can be challenging trying to find a fitness program that will get you the results you want. I know a lot of my female clients HATED using weights because they were afraid of becoming TOO MUSCULAR!

They had a right to be worried because certain ways of exercising will build muscle size.

What they were looking for was MUSCULAR DEFINITION, not MUSCULAR SIZE!

One point I want to make very clear, you still need to use some type of weight or resistance training!

Cardiovascular training alone will not make you look lean and toned, sorry!

So then how do I get lean and toned without getting bigger?

Let’s dive into it, shall we!

Step 1. Light Weights High Reps or Heavy Weights Low Reps

This will help tone the muscles without overexerting them. Generally, you want to go for 10-15 reps, without reaching complete muscular failure. You should feel good after you complete your sets, not feeling like this.

If you push your muscles too hard, then you are telling your muscles to grow. Now don’t get me wrong, if you have literally no muscle definition on you at all, then some muscle growth may not be a bad idea.

In the Beginning, you can start off by doing high repetition workouts all the way to failure. You just have to remember this shouldn’t be your long-term goal. At some point, you are going to have to make the switch to a lower intensity at the end of each exercise.

Step 2. Incorporate Strength Traininglean without bulk

You cannot get a lean and toned look without including strength training into your exercise regimen.

 Remember to NOT OVER DO IT!

Let’s recap on what you need to do:

  1. Go for high rep low weight
  2. Go for heavier weight with lower reps

You DO NOT want to go to failure.

I know for me personally, I always go to failure, but I’m also looking to build muscle.

Here are some examples of strength training exercises to use on machines/weights:

  • Lat Pull Down Machine – (High rep low weight) or (Heavyweight low rep)
  • Chest Press Machine – (High rep low weight) or (Heavyweight low rep)
  • Leg Press Machine – (High rep low weight) or (Heavyweight low rep)
  • Bicep Dumbbell Curl – (High rep low weight) or (Heavyweight low rep)
  • Tricep Pull Down – (High rep low weight) or (Heavyweight low rep)
  • Butt Blaster (Glute Machine) – (High rep low weight) or (Heavyweight low rep)

Here are some examples of some bodyweight exercises you can do if you don’t have a gym:

  • Lunges (with light or no weight)
  • Squats (with light or no weight)
  • Pull up
  • Push-ups/knee push-ups
  • Box Jumps
  • Burpees
  • Mountain Climbers
  • Dips

Step 3. Incorporate HIITlean without bulk

I always recommend applying both strength training and HIIT, but it changes a little bit when you are looking to get definition and not size.

The great thing about HIIT is you really can’t do it more than 1-2 times a week (risk of injury), so that right there lowers your chances of creating that bulk effect to your body.

You still have to remember to dial it back a bit when using these exercises. My suggestion, decrease the number of reps while increasing the number of sets. Here’s an example.

Let’s combine Squats, Push-ups, and Sit-ups together.

Typical HIIT circuit:

  • Squats – 15 reps 6 rounds
  • Push-ups – 15 reps 6 rounds
  • Sit-ups – 30 reps 6 rounds

Your adjusted toning HIIT circuit:

  • Squats – 10 reps 9 rounds
  • Push-ups – 10 reps 9 rounds
  • Sit-ups – 20 reps 9 rounds

Step 4. Apply Cardiolean without bulk

Cardio will help lean out your muscles and give you that slim look you’re aiming for. You have to remember to avoid certain types of cardio exercises though. For instance, the stair master fires up the quads quite a bit creating muscle growth. My suggestion would be to jump on an elliptical or treadmill instead.

Another great cardio workout is kickboxing or regular boxing. Great for toning up and making you look defined, but not bulky. I did muay thai (kickboxing) for nearly a year and lost a lot of muscle size (not what I wanted at the time), but I looked very defined.

Swimming is another great exercise for slimming you down without creating too much muscle growth.

Fitness and exercise can be challenging when trying to find the right program for getting you lean and toned without making you look bulky. 

If you enjoyed this article, then you’re going to love the HealthyFITNESS Fat Loss Challenge!

We show you EXACTLY how to do this in our 28-Day Challenge!

During the challenge, you can also expect to lose anywhere from 10-28 pounds in just 28 days!

If you’re ready to FINALLY get the body you have always wanted, then this is your BEST option!

Click here to get started with your HealthyFITNESS Fat Loss Challenge today!

lean without bulk

Get the FREE Fat Loss Training Guide!

Powered by ConvertKit

This post may contain affiliate links, please read our disclosure for more info

Leave a Reply

Your email address will not be published. Required fields are marked *