How to Look More Toned
A very kind follower (Let's call her “Linda”) reached out on Instagram.
She asked a very simple question…
“How do I look more toned?”
Here is the context from Linda's question…
Currently run/walks for 45 minutes 3x/week
Strength trains 3-4x/week for 30-40 min per session
Typically eats enough protein based on your recommendations
Certainly enjoys a cocktail a few times per week.. but nothing crazy.
Despite all of this… she doesn't look as toned as she would like.
Sound familiar?
Everything that Linda is experiencing is incredibly common.
And no the answer is not…
Lots of high reps with low weights
Fast paced HIIT workouts
Donkey kicks…
I am going to share EXACTLY how you look more toned, fit, and lean.
The two ingredients to a “toned" body
Building muscle (No… it does not make you bulky)
Losing enough body fat to see the muscle
That's it.
So knowing that… Here is what I would recommend to achieve both.
1) Follow a well designed training program
I have followed a LOT of programs over the last 15 years.
What I learned is this…
Just because someone has a huge following and a great body…
Doesn't mean they are selling effective training programs.
Strength training is a science and an art…
It took me multiple courses, certifications, and spending hundreds of hours designing programs for clients (and myself) to learn how to build an effective program.
It is certainly not as easy as it seems.
Most programs are simply trying to keep you entertained, tired, and sweaty.
Just because it feels exhausting doesn’t mean it’s changing your body.
So if you want a sure thing… consider The Wise & Well Method
There are plenty of other great programs outside of mine.
Some I would recommend…
Mind Pump's “MAPS” programs
Mike Matthews “Muscle for Life”
RP Strength
Starting Strength by Mark Rippetoe
Of course… if you enjoy supporting Wise & Well… you can check out The Foundation.
Don’t delay starting because you're looking for the “best program”... just choose one and get it going.
2) Progressive Overload
Working out with dumbbells doesn't guarantee muscle growth…
In order to grow… you need to practice “progressive overload."
Which is a very fancy word that simply means “do more."
During your workout… record your total reps, sets, & weight.
Each week.. your goal is to do a couple more reps or increase the weight.
Eventually you want to feel like you are about 2-4 reps away from failure.
In the beginning… just focus on improving your form and slowly increasing reps/weight.
Do this over and over again… and I promise you'll build muscle definition.
3) Eat enough protein consistently
Don't worry… I'm not going to tell you that you need 200 g of protein.
Aim for a minimum of 0.7 g per lb of bodyweight.
So if you weigh 150 lbs… eat at least 105 g of protein on average per day.
I would highly recommend using a food scale (at least in the beginning).
We are notoriously bad at estimating protein portion sizes. If I'm not using a scale… I tend to overestimate my protein by 20-30%.
Protein is critical for your body to prioritize muscle mass over body fat.
Over time… you will learn what proper protein portions look like and won’t need to measure & track all your food (because who wants to do that?).
4) Determine your calorie goal
Track your food intake for 7 days. (Do NOT change how you eat that week)
Take the average of those 7 days… this is your “maintenance."
Now… decide if you should start in a calorie deficit.
If you have more than 10 lbs to lose…
I'd recommend starting in a 20% calorie deficit.
i.e. if your maintenance is 2,200 calories… your deficit target would be 1,760 (aim for a range of 1,700-1,800 to make it more flexible).
This should result in about 1 lb of fat loss per week.
If you have LESS than 10 lbs to lose..
I would recommend staying at maintenance and just focus on getting stronger.
In your first year of serious strength training, you can build plenty of muscle and still lose body fat at the same time… so take advantage of that.
5) Stay patient and consistent
Muscle is a gradual and slow process. It takes time!
If you follow this plan with at least 80% consistency (nobody's perfect).
Then you should expect the following timeline…
2-3 months: Clothes noticeably fit better. Waist size down up to 1 inch.
4-6 months: Clear muscle definition & body recomposition in photos.
8-12 months: People are now asking you for your “secret.”
Don't give up too early because you don’t “see any results” after a few weeks.
Real progress is much slower & more gradual than the internet makes it seem.
Trust the process and keep building day by day. It will come.
Below is a perfect example of this exact process…
Yacell joined the Wise & Well Coaching mid-March of this year and has made incredible progress in 4 months.
In that timeframe,.. Yacell has…
Lost 23 lbs while actually GAINING some muscle.
Traded down multiple pants sizes
Gotten stronger every month
Let go of the all-or-nothing mentality
Yacell is a busy mom and not every workout happens. (She gets 2-3/week on average)
That's ok… it's not about being perfect… it's about being consistent.
She has done a great job trusting the process and deserves the results she's seen.
It works… reliably and effectively…. without living in the gym or cutting any foods out.
In conclusion…
If you want to build a body that looks more toned, lean, & fit…
Follow a strength training plan
Practice progressive overload
Eat enough protein consistently
Determine your calorie goal
Stay patient & persistent
Without a doubt… you will start to see your body change. You will also feel stronger, have more energy, and be able to enjoy food without feeling guilty the next day.
Have fun and enjoy the results you earn.
What’s your thoughts on the plan above? Share your comments below.
Want to take the guesswork out of your training & nutrition?
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