How to Tone a Muscle

Can you tone a muscle?

Toning was a term invented to help to market to women who didn't want to get bulky. The idea was that you could do certain exercises to achieve a tighter look to your body. Many health experts say it's impossible to tone your physique.

While I do agree that you can't tone a muscle through specific styles of training, I must argue that it is, in fact, possible to tone your physique over time. This can be accomplished through body recomposition. If you look at a cross section of skin, subcutaneous fat, and muscle, the thickness of each layer determines how "toned" you look. Over time, you can build your muscle layer and reduce your subcutaneous fat layer, thus improving overall muscle tone.

Characteristics that make toning easier:
1. Being a newbie at lifting. If you have just started lifting weights, know that you can recomp your body very quickly, as you can gain muscle more rapidly than someone who has been training for a few years plus.

2. If you aren't very lean, you will have a much easier time recomping than if you're lean. It takes effort to get and stay lean, and the body generally has a harder time losing fat and gaining muscle when you're already lean. So, if you're more on the "juicy" side of things, that's great! You have some energy reserves and will have an easier time with recomping.

If you're a trained athlete, recomping or toning takes time. If you're already really lean, you may want to consider doing a separate build phase with a short fat loss phase after.

Focus on compound movements, progression in your programming, patience, and making sure you're eating around maintenance calories - and getting enough protein in! Carbs will also help with gaining muscle, satiety, and protein sparing.

Take your progress pics, measurements, and/or get your body fat tested. Know that the scale will not give you an indication that your body composition is changing.

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[sacredspotvancouvercenterf]

I’ve been taking in everything erin stern for years, done her programs, watch her youtube videos…. And i love my body. Everyday i wake up, every day i walk down the street I feel incredibly happy with my beautiful X frame. I have done bodybuilding for 18 years, i’m 44 and never loved my body more. Erin has been my mentor, teacher and guide. Never give up, stay consistent and learn from Erin!

[BMO_Creative]

Erin is so humble... referring to others like they are experts and she isn't... LOL... Erin knows more than most o them! She is an expert of recomping for sure! there's enough info in this video for a whole channel! LOL

[softblackkitten]

Hello from Costa Mesa, Calif ☺I'm 74 years young, 14 month working out, with excellent health and astetic improvements.
I started watching your blogs about a month ago. Thank you for details on post work out eating. I can be more comfortable having my vegetables carbs or maybe some rice in the pm. I wasn't a believer, now I am. I'm loving working my body with good technique like what you demo.
With my ADHD I watch 2x's over the info I need to concentrate on so I can remain injury free and get stronger and stay independent.

[Cjean]

You are the best fitness related teacher on YouTube, Erin, and the BEST role model!!

[artelina]

53 here and done gym traing about 5-6 weeks now 4x/week + longer and shorter dog walks + running sprints 2x/week. One inch gone from the waist. Scale showed 2-3 lbs weight gain but pants feel looser and less fat tissue under the armpits. I've increased weights and that has definately added boost to the fat burn when muscles are growing. I dropped in the beginning the calories 200-300 cal below the maintanance but it some how back fired, I didn't have energy to do do proper workouts. Now I eat slightly more still below or at maintenace level and I feel better and loose weight. Long brisk walks are great for fat burn when there's more muscle. I've leafned so much from you. The gym exercises are just awesome! I'm of course intrested in of the weight loss/muscle groth when post menopausal bcs it's not recommended to drop the calories too much also important to have proper breaks between the reps and sets, I was pushing far too hard in the beginning and was totally exhasted after the gym. It goes better when taking it little easier. The sprints give the most satisfactions bcs I love the boosting effect of quick ''give it all'' runs and breaks. I run now 20sec and rest 40 sec. x and will increase this over time. You're a great teacher. Stay on your niche . The nformation is so real and tangible.

[thinkholisticfitness]

I love the type of new topics you are posting — I often post your videos in my training facilities FB page. Your message has a logical and humble tone to it and you explain aspects in an easy to grasp manner.

[marvthedog]

Erin giving us newbies the talk on weight training puberty. 🤣🤣 great info erin.

[bambostarla]

Hi erin, I had a burst appendix surgery at the end of 2023 and I recently started training again. Taking things slow at the beginning, and it's a struggle because some exercise that I did before (like free weight exercises such as dips and pullups) cause little aches and pains, so it's a bit of a learning experience.

Anyway, food wise I've been recomping for the past month or so and it's been going smoothly so far and I thank you for your tips.

Soon I will probably try out a full body 3x a week split like many of the silver era bodybuilders followed instead of a split routine.

I love your channel and keep your content coming ! 😊

[mirabellandia]

Erin, this is brilliant. It makes so much sense. You explain things so clearly and simply so everyone can understand. Thanks for this video - I really needed it, as it's definitely where I'm at right now.

[maryurban]

Again! You explain things so simply, yet so completely. I'm on the way to bike for only 20 minutes, then hit the free weights. I just got back from a long time w/o dedication. I used to do it 'for another person', when that changed,
I stopped working out. Thanks for being here to set me up for greatness, again. Grace and Peace to you, Erin.

[Wendy-zlkv]

Thank you Erin !
I would love meal prep ❤

[mirabellandia]

Erin, please could you do a nutrition video? I'm struggling so much right now with knowing what's good and what's not in order to get lean. I'm trying to build bigger, and stay lean at the same time, but I've got some really stubborn areas of fat I just can't get rid of and losing it is hard work, especially at 50! So some more of your sound advice would be really appreciated. Thanks for everything 🙏💪

[davidredwood]

Hi Erin - could you do a video on how to safely get back into shape after an injury or an extended layoff - especially for those of us after 50? Thx! ❤

[silverviper]

I love the content of your videos. Very indepth and the reasons why to put emphasis on the specific workouts along with healthy eating. You are a true role model in health, meals, and humbleness. ❤ thanks Erin.

[ezkee]

Please talk about soreness! I’m a 51 y/o female, very active all my life with a very good fitness level but as I’ve aged, it’s the muscle soreness that limits the number of workouts per week. I’m curious your take on working out sore, what u do to prevent and lessen soreness, and its role in recomping.

[jodibasen]

Thk u! You explain things so well. All your videos are so informative.

[pathunley]

Love to see more meal planning. I've upped my protein and weights and still starving and stuck at weight loss.

[ladylonglegz]

Always on point! Every bit of your expertise and advice is PRICELESS! 💎 and your workouts NEVER EVER disappoints! Just love you! Thank you for all that you do! 😘 💯 💐 🥰🥰

[celesteinman]

And I've started my keto again, 4 days with out sugar and hidden sugars. Can't wait for my continued progress and seeing my muscles more.

[Will-exwr]

I appreciate and love your content, Erin ❤