Achieving “Toned”

According to the dictionary the word "toned" means visible muscle.  So basically it means that you can see muscle definition under the skin.  Other words I have heard are: jacked, muscular, lean, athletic, etc. You get the idea.  Usually it comes from some picture on social media of a woman that is visibly lean and has a lot of muscle that her leanness reveals.  I have a lot of truth to tell you about those pics too, but I will get to that.  For now I want to let you know the truth about what has to happen to get that "toned" look you are chasing.  

First of all, you have to actually have muscle that can be seen.  All of those pictures of those women that you think are "toned" more than likely have 10-15 pounds more muscle than you have.  In order to gain muscle you need to be consistently following a Strength Training Program that is specifically designed for Hypertrophy (muscle building).  And hours on a cardio machine, or running or walking or group classes (yes, even the "sculpting" ones) are not going to achieve true muscle building.  Not enough to get you to "toned".  You will actually have to get in the gym, or have adequate equipment at home and lift heavy weights in a structured program designed for Hypertrophy.  You also have to eat adequate amounts of food containing enough protein and carbohydrate to support muscle growth.  This will require a calorie surplus (you consume more calories that you burn in a day) which will result in an increase in body weight (because muscle weighs something) and some body fat.  I know, I know.  Don't throw in the towel just yet, keep reading!!  I promise there is some good news!

You then need to lose any access body fat that is covering the muscle.  That will require a calorie deficit.  In order to be in a calorie deficit you must consume less than your body burns in a day for a period of time.  In order to achieve that, you have to know 2 things.  1. How many calories is your body burning in a day, and 2. how many calories are you consuming in a day.  Which is going to require you to calculate your Total Daily Energy Expenditure and Actually accurately track the food and drink you are consuming.  You cannot achieve non existent numbers, or guess at it.  You also need to be following a Strength Program that is designed to help keep you from losing the muscle you have grown.

Stay with me.  If you made it past the gain weight part, you are probably serious about this so lets get to some good news!!

If you are new to Strength Training, you can actually do this simultaneously.  You can eat at maintenance Calories with enough protein and Carbohydrates and follow a Strength Training Program and still gain muscle while losing fat at the same time.  This takes a little longer, and the scale weight will not change much.  You may gain a couple of pounds or you may lose a couple of pounds, but if you are at true maintenance it will stay within +/- 3-7 pounds.  It takes a lot of patience and consistency but it can be done.  And it really is the best way to do this.  But you have to be willing to not see progress right away.  It may be a month or 2 before you see any real change.  But it works and it is sustainable.  You are able to eat enough food so you are not starving and you have enough energy for your workouts.  It is really glorious!  You usually have a good year where this will work for you.  Most people are able to maintain results from this forever.  It is the best of both worlds.  

This is so much easier with a Coach to do all of the hard work for you.  Someone that knows how to get your calories and macros adjusted and how to program a workout for your goals.  And someone that is willing to teach you how it all works so that you can get to a place where you don't need a Coach anymore.  That is exactly what I can do.  I will tell you the truth, help you get to a place where you can do this yourself.  That is my goal with every client.  I would love to help you!