The three most important guidelines for toning up, while avoiding bulk

So I am currently on a journey towards a more toned body and a smaller frame. This means I am doing a lot of exercise. But since my goal with this is to become a model, lately I have gotten very paranoid of gaining to much muscle. Particularly getting big calves and bulky quadriceps. I know that this is a much wanted looks in many sports and dances, and I personally think that it`s a very good look, especially paired with sculpted abs. However, it is not suitable for the type of modeling that I wish to pursue. So lately I have been doing a lot of research on this, which I am very glad for, because there were a few exercises I were engaging in that most likely would have led to the look I am trying to avoid. So here are the few guidelines or rules that I have found to be the most important.hhh

First off, when doing strength training, do moves where the muscles are elongated (stretched out), while you to them. Apparently, this will produce long, lean muscles. This sounds like a myth, but considering that a lot of ballerinas training consist of these types of moves, it must be true. After all, no one is skinnier or more in shape than the ballerinas.

Bilderesultat for ballerina

(Legally extracted from Wikimedia).

Secondly, small movements. Generally, higher reps and lower intensity is the way to go. This means, no higher than 70 percent of your maximum on weights, and for no equipment training, don’t do squats and pushup, at least not mainly. Most of your workout should consist of small movements with high repetition (and elongated loins).

Lastly, for cardio, focus on long distance. For example, in stead of sprinting, do marathon like training and instead of half an hour on the highest elliptical level (my biggest calf-enlarging mistake), opt for 2 hours on little-to no resistance. And try to limit incline on the treadmill and number off hikes. Same goes for swimming. Yes, swimming burns an incredible amount of calories, but that’s because the muscles are working super hard, and therefore expanding in the long run.

Note: As I said, this is just to get or maintain a certain body type and may not apply to your goals at all, which is totally fine. All body types are awesome and require different exercise strategies. I also just want to stress the fact that you`re definitely not going to get super bulky and muscular from swimming, hiking or doing any other type of exercise once a month or even twice a month.

life-mun

I hope you found this helpful!

Please comment below and let me know what types of exercise you favor!

Reasons to love workout videos + my faves

Okay, first off, sorry I haven’t really posted anything in ages. I just have a lot going on at school, and obviously I have also been very busy with exploring the world of workout videos.  That being said, lets get into this post.

So as you know, I am a HUGE fan of yoga. I just think it`s a great way to build muscle, get that mind-body connection, relax and continuously reach new goals when it comes to flexibility. Usually I do this by watching “Yoga with Adriene”. She is basically my guru. So usually for my work outs, I have done strength and cardio at the gym and yoga at home. However, now that I`ve got an elliptical (which I am planning to talk about in a separate post, because yay!), more and more of my workouts have been at home. And at some point I got the idea to look into different kinds of workout videos (like Victoria’s Secret inspired videos, ballet videos, etc) and I am so glad I did. So without further rambling (yes, I really could go on for longer) here is five reasons why I love this, and my favorite videos and channels.

 

  1. Most obvious: General at home comfort. I mean this has a whole undergroup of reasons. But most importantly is it that I don`t have to spend half an hour getting ready and then another half hour (at least) getting there. Because my “gym” is just a few stair steps away. Also, as embarrassing as this is to admit, I have realized that I work A LOT harder when no one can see me. I think we can all agree that the facial expressions and sounds that come with a hard workout, aren`t always of the flattering kind. So I`d rather just have an audience of my cat rather than a bunch of Barbie’s and Adonis’s, thank you very much.
  2. Obviously the gym is fun and has a lot of cool stuff, but it’s very easy, at least for me, to get stuck in a work out rut. And at the end of the day, its all either cardio, strength or set classes. With these videos I can do any work out I want any time I want. And the videos them self are also full of variation. As opposed to doing running on a treadmill for an hour and doing some squats in the corner.
  3. The fun. I get that people love Zumba classes and stuff like that. But I personally feel like what’s much more fun than going to a Zumba class every Wednesday at 4:35, is following a 20 year old Alyssa Milano work out video, then a Bollywood dance class and rounding it off with a super specific yoga video.
  4. The target possibilities. Of course the gym has different machines for different muscles, but not enough to make it fun or long lasting enough. Besides when you`ve targeted that on area for 20 minutes and are getting tired and cramped up, it does help to have a fun YouTube personality encouraging you.
  5. The learning. I am the type of person who enjoys learning about pretty much anything. And thanks to “Catherine Elizabeth” on “Psychetruth” I will forever know that my inner thigh muscles are called “adductors” and the outer “abductors”, and that makes me happy.

So as promised, here are a few of my faves.