Okay, so I was looking for some nice workout ideas to refresh my routine and suddenly realized that there is one thing in fitnet that pisses me off especially.
«Exercises for long lean runway legs!»
«15 mins per day for long lean swan arms!!»
«How to not get bulky and get a long lean ballerina figure!!!»
There’s like a ton of «tutorials» for people who aim for «long lean muscle». This trend looks more like a mass hysteria among dancers, and majority of women (meh). But what exactly do we mean when we say it? «Long lean muscle» is basically what we say of a ballet dancer shape. Thin, lean and just lightly muscular body, with long, flexible and purely functionally strong muscles. Which coincidentally (spoiler: NOT) is a definition of an ectomorphic body build. (I personally favor this type of figure and would love to be born this way but meh). However, if you're not born this way there’s no way to rebuild yourself. It’s impossible. Sorry to disappoint. But it's true. No amount of workouts, stretches, diets, tips and tricks will help. NO WAY. ACCEPT IT.
Yes, it’s true, professional ballet dancers have «lean» muscle structure (and more or less serious amateurs do too). Yep, all of them. It doesn’t seem to be statistically possible that all people who dance are «lean», but in case you haven’t noticed professional basketball players are all tall. Yep, all of them. The same way playing basketball won’t make you taller, doing barre workouts wont give you «long lean ballet legs». Your muscle structure is genetically predetermined and it’s just impossible to change it. Ballet dancers all look like that because they are selected by their coaches/masters/academy commissions/whatever based on their body type. Sure there are bulky dancers out there, but they don’t make it to big stage as often. (And there are short basketball players, but I don’t see fucking Kuroko hanging around, oh wait)
Now, you cannot remake your muscle structure but you can actually make yourself look a bit more ectomorphic. «Lean and long» has quite of a broad definition. As long as someone appears to be skinny fit and flexible we go with this horrible «lean» description.
First, you can work your muscles just to the point then they’re toned enough to show up just a little while balancing the strength functionality out with working more on your core and inner muscles. Seen those videos where bodybuilders are trying to dance and fall flat because «i didn’t even now i’ve got muscles there»? Well, that’s it. On the upside this will help you with your balance and spins (which is cool in case you’re particularly clumsy, actually dance or do yoga for fun but that’s about it). On the downside you won't go way much above managing only your own weight and also it won’t take it all out of your muscles so your metabolic rate won’t be as cool as it could have been otherwise.
Second, ectomorphs’ percentage of body fat is way below the average. So yes, get thinner (already regret messing up with metabolism?) Create calorie deficiency by reducing food intake or increasing intensity of cardio training (or ideally both). Problem with this one is that it can be actually quite dangerous in a way that overdoing it may lead to muscle deterioration. Carbs from food and body fat are not your only sources of energy. Muscle tissue can do this job just as well (it is really possible especially when your leaving you’re trying too hard and leaving your body no other option by cutting off all the carbs from your diet).
Third, and most important, THIS HAS NOTHING TO DO WITH BEING FIT. If you’re interested in being healthy and «athletic» you shouldn’t care much about body types at first place. You can't change your muscle structure, it is what it is, relax already. Things listed above may very well make you sort of appear «leaner» however THEY CAN REALLY HARM YOU. Seriously. Calorie deficiency without proper strength workouts will make you feel and most importantly perform like shit. If looks are all you’re aiming for then it’s probably suitable. Otherwise it’s only applicable as a distant idea in your thoroughly planned complex training plan. I know it sucks, but there's no shortcut - work rationally, don’t skip cardio/strength/stretching, don’t forget about nutritional balance, and you won’t get «bulky». Despite all the fears that type of build is also not that easy to achieve that «leaner» would miraculously happen to get into it by mistake. Bodybuilders are torturing themselves with iron and protein 24/7 and even then they’re not completely happy with their form. A few push-ups won’t give you guns. And sadly, pilates inspired hand waving wont make your arms leaner. Bummer.
PS If you want some facts on muscle work and structure - https://www.visiblebody.com/learn/muscular/muscle-movements Really cool site, infographics are brilliant!
PPS I hope it goes without saying that most of these so called tutorials (on any topic) are made by new to sports teenage youtubers who think a couple of years in local rhythmics school somehow makes them qualified to teach. And this kind of content needs to be especially thoroughly filtered, it's potentially dangerous and may quite really lead to, well, death.
