Want a More Toned Body IN YOUR 50’S? You May Be Focusing on the Wrong Thing
I hear so many women say they want to look ‘toned’ and it drives me a little crasy!! What they really mean is they want more definition in their arms, a little more shape through their shoulders, legs and midsection. They just want to feel and look firmer overall.
To get this look, we need to stop treating “toned” like it’s something separate from muscle, because it isn’t.
What you really want is more muscle definition
“Toned” is really just a made up word used to describe seeing more of the muscle underneath the fat we have on our bodies. That means there has to be some muscle there to begin with.
You can’t tone muscle you don’t have. You have to build it first.
That’s why being afraid of heavier weights can work against the result you’re actually looking for.
When women say they want more defined arms or a firmer lower body, they are usually describing the shape that muscle gives the body. The goal isn’t to become as muscular as possible. It’s simply to build enough muscle that there is something there to see.
You can do a lot of reps with the same light weights over and over again, get sweaty, feel tired, and still not be giving your muscles enough reason to grow.
If the weight you’re using stops challenging you, your body adapts. You might get better at doing that exercise or be able to do more reps with the same weight, but eventually muscle growth is going to stall.
That’s why the weight has to keep challenging you as you get stronger.
The muscle isn’t what makes you look bulky
This is where a lot of women get stuck. They want more definition, but they’re also nervous about building too much muscle.
In reality, most women are nowhere near building so much muscle that they suddenly look bulky. Building a that amount of muscle A LOT of time, consistent training, and nutrition that actually supports muscle growth.
So if you’ve been holding yourself back in the gym because you’re afraid heavier weights will make you bigger, it might be worth looking at the goal a little differently. The muscle you’re afraid of building is actually part of what creates the shape you’re trying to get.
What often changes the way your body looks is how much body fat is sitting over top of that muscle. You can have strong legs and shoulders and still not see much definition if that muscle is covered.
That doesn’t mean the muscle is the problem.
This is where nutrition comes in.
If you want to have that muscle to show, you will probably need to lose some body fat. As body fat comes down, more of the shape you’ve built underneath becomes visible.
That is usually the look women are talking about when they say they want to be toned.
SO,
Stop being afraid of muscle
Instead of chasing “toned,” think about what you actually want: more shape, more definition, and more visible muscle.
Once you understand that, heavier weights start to look a lot less scary.
Not sure how to eat for fat loss?
If you’re strength training but you’re not sure how much you should be eating to lose body fat while still supporting the muscle you’re building, that’s something I can help you figure out.
In my 1:1 online coaching, we’ll build a plan around your goals, your lifestyle, and what you can realistically stay consistent with.