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Answered in 7 episodes

What does toned actually mean?

Answered by Nikkiey Stott and her guests · Updated

The short answer

Toned means you have developed, defined muscle and body fat low enough for that muscle to show. Nikkiey explains it isn't a scientific term but a marketing one. Physically it is just muscle plus leanness, so getting there takes strength training to build muscle and nutrition that lowers body fat, not chasing a lower number on the scale.

Hear it from the show

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  1. Nikkiey breaks toned into its only two parts: muscle and leanness

    Plays from 3:06 · Ep. 356: How to Get Toned After 40 Without Getting Bulky

  2. Why toned means building muscle and losing fat, not just losing weight

    Plays from 8:45 · Ep. 201: What Does Getting Toned Really Mean for Women Over 40?

  3. Nikkiey on why strength training is the only way to get toned

    Plays from 13:04 · Ep. 278: Why Does the Weight Keep Coming Back After a Diet?

  4. Busting the myth that you can tone a muscle, plus macros and lifting

    Plays from 16:59 · Ep. 34: Common Fitness Myths Women Over 40 Should Stop Believing

  5. Toned means showing more muscle, and why progress photos beat the scale

    Plays from 1:58 · Ep. 141: CrossFit, F45 or Lifting: What Builds Muscle After 40?

The full answer

On Ep. 356, Nikkiey says there are only two things behind a toned look. First, muscle with shape and density, like the curve of a shoulder, the line of a quad or the shape of a glute. Second, body fat low enough to see it, because a thick layer of fat hides definition no matter how much muscle sits underneath. That means there is no such thing as toning a muscle separately from building it.

This is why chasing weight loss alone backfires. On Ep. 201, Nikkiey explains that losing weight also costs you muscle, which can leave you looking like a skinnier, softer version of yourself. She lived this herself, spending about a year and a half on programs that got the scale moving without giving her the look she wanted. The goal is to lose body fat while keeping and building muscle. How she says to get there:

  • Strength train. On Ep. 278 she calls it the only way to get toned, suggesting three full-body sessions a week with progressive overload.
  • Let go of the fear of getting bulky, which she lists as a myth on Ep. 34.
  • Eat for your individual needs. On Ep. 34 she points to macros, not just a calorie number, for the firm, toned result.

Because your body composition changes, the scale can mislead you. On Ep. 141, Nikkiey names progress photos as her number one way to track it.

One more piece of nuance from Ep. 402. When she talks about getting lean after 40, she says the target is relative to your age, your hormonal stage and your body now. It is not a photo from 20 years ago or a 25-year-old on Instagram. A lean body after 40 often carries a bit more fat than at 25, but you can still build muscle and shape. If you haven't seen that change yet, the plan is the problem, not you.

From The WarriorBabe Show with Nikkiey Stott. For education, not medical advice: talk to your doctor about your own health.

Women also ask

More questions →

  • How to Get Toned

    Why don't I look toned after losing weight?

    Because toned comes from muscle, not from weight loss. Nikkiey explains that the firm, defined look is enough muscle sitting under a reduced layer of body fat. If you cut calories without enough protein or strength training, you lose muscle along with fat and end up a smaller, softer version of the same shape.

    Read the answer →

  • How to Get Toned

    Why doesn't cardio make me look toned?

    Cardio doesn't build muscle, and looking toned means showing muscle. Nikkiey explains that cardio can help with fat loss, but fat loss without muscle building just gives you a smaller version of the same body, often called skinny fat. Toned comes from strength training with progressive overload, enough food, and less cardio.

    Read the answer →

  • How to Get Toned

    Can you weigh more and look leaner?

    Yes. Nikkiey started her journey at 140 pounds and skinny fat, and now weighs 145 to 150 pounds with a smaller waist, visible abs and stronger legs. Muscle is denser than fat and takes up far less space, so building it while losing fat can make you leaner even as the scale holds steady or rises.

    Read the answer →

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