Why doesn't cardio make me look toned?

On Ep. 356, Nikkiey describes toned as having two halves: losing fat and building muscle. Cardio can help with the fat-loss half. Cardio alone won't create the shape, definition and curves women mean when they say toned. She learned this firsthand. She ran half marathon after half marathon, believing that was the way to get toned, and ended up skinny fat.

Doing a lot of cardio can also work against you. On Ep. 10, Nikkiey explains that long cardio sessions without strength training can lead your body to break down muscle for fuel. That lowers your muscle mass and your metabolism, and your body may adapt so you burn fewer calories than you expect. On Ep. 97 she adds two more points. Cardio doesn't stress every muscle the way progressive overload does. Heavy cardio also demands a lot more food, which she roughly puts at upwards of 3,000 calories, and most women don't eat that much. Combine lots of cardio with under-eating and, as she says on Ep. 356, your body burns muscle along with fat.

On Ep. 292, Sandra, at 61, describes running a couple of miles a day, walking on a 10 to 12 incline, rowing and doing jumping jacks, and seeing minimal results. Nikkiey sums up the change in one line: eat more, do less cardio and strength train.

Nikkiey is clear she isn't against cardio. It's good for your heart. It just shouldn't be most of your training. If years of cardio haven't changed your shape, the plan was the problem, not you.