Coach’s $0.02: How to Get Toned

Getting toned is a very common goal. Being toned is defined as having enough muscle definition to look fit but not so much as to look masculine. Most think this comes as a result of very restrictive eating, lifting very light weights, performing isolation movements, and running a lot. However, the following is ACTUALLY how to get toned.

1. Lift heavy weights using compound movements, mostly with barbells. Lifting heavy doesn’t make one bulky. It stresses the muscles in their natural movement patterns so they grow enough to develop. Light weights, running and other exercise styles do not do this or do it as well as lifting heavy with a barbell.
2. Eat enough. Calories in vs calories out. It’s important to track what and how much someone is eating. Macronutrient amount needs to be sufficient for recovery from workouts. Generally, a fat loss phase followed by a muscle gain phase need to be planned in order to get toned. How long each phase is depends on how much fat needs to be lost and how much muscle needs to be gained.
3. It takes months to years to reach this goal. Getting toned requires consistent, hard work over a long period of time. This can’t be done with the hope of having long term success within a few weeks.