The million dollar question I get asked daily….
But Coach Amanda, all I really want is to get “toned”. I don’t want to be bulky, but can you help me tone my belly and legs? OR…it’s just this part that jiggles on the back of my arm…how do I tone this up?
If I had a nickel for every time I’ve been asked this, I would be living on a private island somewhere. And if you had all the money you’ve spent over the years on bogus crap chasing this elusive “toned” look, you would be, too.
I am going to break down the incredibly SIMPLE truth about how to get the toned look you’ve been seeking for years. So stop beating your head against the wall and wasting your hard earned money. Here’s the simple truth….
The difference between muscle and fat….
First, you have to understand the difference in MUSCLE tissue and FAT tissue.
MUSCLE is a band or (dense) bundle of fibrous tissue that has the ability to contract, producing movement in or maintaining the position of parts of the body.
FAT is a normal constituent of the human body that serves the important function of storing energy as fat for metabolic demands.
Simply put, muscle is the dense tissue you feel when you straighten your leg and feel it harden and flex. Fat is the jiggly stuff that sits on top of your muscle.
So it would make perfect sense that to look “toned”, or rather to see the dense muscle tissue through the skin, you HAVE to lose the fat layer on top of it. THAT’S IT. Simply maintain that beautiful muscle (because that is what is “toned”), while losing that extra layer of fat that is keeping your muscle hidden.
You can’t tone fat, you can only lose it or gain it. But it is going to jiggle and stand in the way of your gorgeous muscle tone unless you lose it.
But Coach Amanda…I’ve tried everything!
I’m sure you have. Lots of leg lifts? Creams? Hours and hours of cardio? Starvation dieting? Grapefruit diet? That Noni juice your neighbor sold you?
And there’s the problem. Stop being insane and repeating the exact same behaviors thinking magically your results will change. They WON’T.
So…how do I lose it?
It’s simple, but it’s not easy. It is simple because IF you employ these nutrition strategies, you will lose fat and begin to look “toned”.
My top 3 fat loss strategies are –
- eat lean protein with every single meal and snack
- eat veggies with every single meal and snack
- and drink A TON of water.
If that doesn’t work, simply lower your portion sizes a little and continue.
That’s it. Simple.
However, it isn’t easy because you HAVE to change your habits. Fast food, binge drinking at happy hour, office snacks every day…those things will never give you a toned body.
So you’re telling me no more hours and hours of cardio?
That’s right. Lift weights.
I am a no-fluff trainer. I have zero problem telling you that you aren’t seeing results because your diet is crap and you won’t get off the cardio machines. There is a place for cardio, and that place is AFTER your weight training.
If you don’t know where to start or how to weight train, hire a trainer or coach. I am more than happy to help and there are plenty of well-educated no-fluff trainers out there who won’t try to sell you useless stuff and will make sure you get the results you’ve always wanted.
I guarantee you, if you employ these strategies and stick to it, you’ll see results faster than you’ve ever seen. In order of importance, nutrition, weights, cardio. That’s the simple truth about “toning”.