How to Get Toned and Defined

Alright ladies, this one is for you. Guys, read up as well. You'll learn something.

In all my years of training and coaching, there's still one question that I get more than any other.

"I want to get toned and defined. How do I do that?"

Not to fear, girls. I'm here to help. But before I go into detail on what it takes to become "toned" and "defined", I'd first like to discuss what exactly those words mean.

As much as some might not want to admit it, "toned" and "defined" are words that girls have identified with over the years, because "build muscle" and "cut" are words that are more associated with massive bodybuilders who are so big, they can barely wipe their own butt. There is a fear out there that has kept women from wanting to build muscle, and it must come to a stop!

Ladies, listen for a sec. You simply WILL NOT get as big as those guys are. If you prioritize muscle-building, you won't be as big as most average men. Not even close. You don't have the same genetic makeup, and your testosterone is far too low. However, if you do prioritize muscle-building, guess what you WILL be?

Toned and defined!

Now we're talking. So ladies, let go of the fear that you'll get too big and bulky, let go of the fear that tells you you'll look like a guy, and embrace the message that tells you you'll look toned, defined, and absolutely stunning.

So what exactly does it take to get there? It takes two things, both you are probably aware of.

1. Burn Fat

2. Build Muscle

I'm sure you're sitting there thinking "duh, of course Adam. I know that."

I know you do ;). I just want to break them down for you a bit more so you can implement some practices into your life.

BURNING FAT

As you know, the the more fat that you have over your lean muscle mass, the harder it's going to be to look toned and defined. So, the key to seeing all that rock hard muscle is going to be taking down your body fat percentage.

Here are some key factors that play a big role in fat loss:

1. Genetic makeup

2. Basal Metabolic Rate and TDEE

3. Caloric deficit

Going over genetic makeup is easy... Ready? You can't change your genetic makeup. Boom, that one was easy to go over. It's not too encouraging, though. Although you can't completely change your genetics, there are things you can do to improve the way your body uses fuel (calories) like improving your BMR (basal metabolic rate).

BMR is a fancy way of telling you how many calories your body burns at rest. So, if you were to binge watch a show on Netflix all day long from the minute you wake up to the minute you go back to sleep, that's how many calories you'd be burning. Think of your BMR as the engine in a car. If your BMR is low, your engine is like a Prius. It will sit with the engine on FOREVER and won't run out of gas. If your BMR is high, your engine is like that of a semi-truck. If you leave it sitting with the engine on, the gas will go quick (given that both vehicles have the same amount of gas). When it comes to fat loss, a higher BMR is optimal because it'll allow you to handle a caloric deficit in a much healthier way. Having a BMR of 2,000 calories and eating in a deficit at 1,700 calories would be more tolerable (because you could eat more) than a BMR of 1,100 calories and eating in a deficit of 800 calories. Ya feel?

How do you improve your BMR?

One of the best things you can do to increase the amount of calories your body burns at rest, is increase the amount of lean muscle that your body has (more on that later). Muscle takes a lot of energy/calories to maintain, so the more you have, the better. And again, I'm not talking bodybuilder muscle. Even a few pounds of lean muscle can make a difference.

Here's a simple calculation you can do to estimate your BMR: BMR = 370 + (21.6 x lean mass in kg)

Not only is a high BMR important when it comes to fat loss, but so is your TDEE. TDEE stands for total daily energy expenditure. Simply put, the amount of total calories you burn in a day. This includes calories burned from BMR, exercise, walking, digesting food, everything that uses fuel. Increasing your total calorie burn or TDEE is another great way to promote fat loss. The more calories your are burning in a day, the easier it will be to eat in a caloric deficit.

Here's how you can estimate TDEE: TDEE = BMR x 1.3-1.7*

*Note - 1.3-1.7 is a multiplier depending on your activity level throughout the day. If you are sedentary, use 1.3. If you are extremely active (like a personal trainer or construction worker) use 1.7.

Once you know your BMR and TDEE, it's time to figure out the size of your deficit.

Determining the size of your deficit should be a reflection of how soon you want to reach your goal, as well as how you want to live your life while working toward the goal. If you're someone who wants to reach your goal real quick, and will do absolutely anything it takes to get there, a bigger deficit may be better. If you wan to take it slow and smell the roses, a smaller deficit may be better. For example, if you enjoy getting drinks with your friends, eating out a ton, and know you will slack off here and there, decreasing the size of your deficit and prolonging your deadline may be a good idea. Either way, be extremely realistic and honest with yourself. Another thing you may want to consider is the end game. Think beyond your goal. Do you want to get to your goal quick, and then focus in on preventing a rebound? Or, would you rather take a year or so to hit your goal knowing that your new body will be easier to maintain down the road? I say this because usually goals that are achieved with more drastic measures usually take drastic measures to maintain. Think about all the things you have done in the past that gave you immediate results. I'm willing to bet that soon after you got those results, you plateaued, and then eventually put all the weight back on, if not, even more. So, take that into consideration. If your long term goal and end game is a healthy and lean physique that is easy to maintain, I always recommend going slow and steady. Rather than aiming to lose 20 pounds as quick as possible, aim to lose 20 pounds in a year while maintaining muscle mass and developing healthy eating habits. Going that route will make living lean and healthy a lifestyle instead of a regimen.

Being aware of your genetic makeup, your BMR/TDEE, and the size of your caloric deficit will help you create a path toward fat loss. But, all that fat loss isn't going to matter if you don't have any muscle to show off.

BUILDING MUSCLE

As I stated before, muscle is gong to be a key component to that toned and defined look. It will aid in increasing the amount of calories you burn at rest (making fat loss easier), as well as giving you the definition you're looking for at higher body fat percentages. Whether it's a 25-year-old trying to build a six-pack, or a 45-year-old wanting to make her arms and thighs less flabby, I always recommend thickening the muscles in those areas. The thicker and more dense those muscles are, the more they will pop even at higher body fat percentages. When you build the muscles in your problem areas, looking toned and defined will be easier since you won't have to get to extremely low body fat percentages just to see a bit of muscle.

The key factors that play a role in building muscle are similar to losing fat:

1. Genetic Makeup

2. Basal Metabolic Rate and TDEE

3. Caloric Surplus

When it comes to building muscle, genetics play a big role here just as much as they do in fat loss. Certain individual's genetic makeup makes it easy for them to put on muscle, whereas others may have genetics that simply takes more work to build lean muscle. It is what it is. Some of us were born with that, and some of us weren't. We can't sit here and complain about how it's unfair, but what we CAN do is figure out what it takes to build lean mass.

Knowing your BMR and TDEE is extremely important as well, because it'll allow you to calculate how many calories you should eat in a day in order to be in a caloric surplus. More often than not, muscle growth comes from eating more calories than you burn in a day, along with proper training. Only in novice exercisers might you see an increase in lean tissue while in a caloric deficit.

Treat your surplus the same as you would your deficit. The bigger your surplus is, the more risk you run of putting on body fat. So, if you want to stay as lean as possible and don't mind taking your time, make your surplus smaller and slowly increase your caloric intake as your body adapts. Keep track of your weight and make adjustments as needed.

MAKING ADJUSTMENTS

Whether you're trying to lose fat or build muscle, keeping track of the changes your body makes is going to be essential. One of the ways I do this with my coaching clients is by monitoring weight changes. Whenever I'm working toward a specific goal I do this as well. Each day, I weigh myself first thing in the morning. I keep a log of those weights in my phone, and figure out the average at the end of each week. If my goal is fat loss and I see changes in the wrong direction, I may decrease my caloric intake. If I see changes in the right direction, I'll leave things as is until I maintain/plateau. Knowing exactly what your body is taking in and putting out will enable you to make changes to your regimen that WILL work.

TAKEAWAYS

Looking toned and defined simply comes down to losing body fat, and having dense, lean muscle underneath to show off. If you want to lose body fat, live in a caloric deficit and make adjustments when needed. If you want to build muscle, live in a caloric surplus and make adjustments when needed. No matter what, keep track of everything you're doing that way you can identify problems and make solutions.

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life. If you’re interested in hiring Adam as your coach, fill out an application here.

Setting Yourself Up For Success: Trust the Process

It's time for some serious honesty. Being a fitness coach with integrity is really hard sometimes. Do I ever consider sacrificing my integrity in my profession? Absolutely not. But is it hard to keep my integrity and make a big splash in fitness within the first year or so? You freaking bet. 

Although it's difficult, I have to trust the process. I have to understand that doing the right things now will pay off later on. There are so many options out there that could make instant money and recognition for me. I could easily photoshop pictures of myself and post them on Instagram saying that my program will get people ripped in 6 weeks or less. I could pay random individuals for pictures of transformations they completed on their own, say that I did that for them, and create a library of false testimonials in no time. I'd make a killing.

But that's just not what sets fire for me. Relationships do. Educating, encouraging, and building community with my clients is what sparks a fire inside of me. I just have to understand that if I want to pursue what gives me purpose inside of an industry like fitness, patience is a must. 

I have to understand that choosing the integrity route is going to cost more time, effort, and energy with minimal reward now, but in the end it'll pay off more than anything else would.

The same goes for your fat loss journey.

You can take diuretics, eat nothing but bananas, and take all sorts of pills but if you choose to go that route, you have to understand that your progress is going to die quicker than a middle schooler's self-esteem after his first taste of rejection.

Understand That It's a Process

I talk about state of mind a lot. I did so in my last article about how to crush your resolutions. In that article I talked about how coming to a place of understanding is one of the best things you can do if you want to achieve a goal. This is especially true when it comes to fat loss. 

If you hear anyone or anything tell you that fat loss is quick, easy, or simple, they're lying to your face. Or are they? I guess technically, they're right. You could wake up tomorrow and eat nothing but bananas and you'll probably lose weight. But is that the fat loss you're truly after?

Didn't think so.

The fat loss that you're after is long-term, sustainable fat loss that will enable you to stay leaner year-round. I mean, I guess you could choose to lose 10 pounds, put on 20, lose another 15, and put on 30, continuously gaining more and more fat over the course of your life, but hey. It's your life, not mine. Personally, I think that method is freaking miserable and it makes "health" and "fitness" become two bad words that I'd never want to say again.

Anyway, achieving long-term sustainable fat loss is similar to my story of making a splash in the lives of thousands. It's a looong process. Why? Because it involves doing things the right way. It involves taking the time to build lean muscle tissue that will support a faster metabolism. It involves prioritizing your sleep schedule so your body can rest, recover, and support it's hormone levels. It also involves knowing your body well and learning how it processes and digests certain foods. It's much more than just working out more and eating less. Does that say that it's extremely difficult and nearly impossible? 

Of course not.

 It just takes more time than you might expect. But if you go into it understanding that:

1. it's going to take some time
and
2. it's going to be more beneficial for you in the long run,

losing fat and staying lean won't bring any negative thoughts to your mind. In fact, you'll go into it with so many more positive feelings because you've already accepted the fact that you're sacrificing the easy way out for a process that is going to benefit your health and body composition for the rest of your life.

Trusting the Process

Understanding the fact that something worthwhile takes time is one thing, but completely surrendering to it and trusting it is a completely different animal. 

We can sit here all day long and talk about the different definitions we all have for trust and what it means to us on a deep level. But let's not. Let's keep it simple.

To me, trusting the process involves being educated in the process. It's too difficult to trust something that I know nothing about.

What's easier, fully placing trust in the person you're closest to, or placing your trust in the person you picked off the side of the road? The former, I'd hope. 

Perhaps you've never trusted your fat loss journey because you've never fully understood it. What does it mean to build lean muscle tissue? Why does that have an effect on your metabolism? How could sleep possibly play a role in you losing fat? Ask yourself questions like these, and if you don't know the answers, find them. 

I believe knowledge builds trust in things. 

For me, knowing why it takes time to make a make an impact in the lives of thousands helps me get up in the morning with a fire under my butt to GSD (get sh*t done). If I went into this expecting maximum rewards from minimal effort, I'd be pretty discouraged.

Same thing goes for you. Educating yourself on the requirements of long-term sustainable fat loss will make hitting your goals so much easier. You'll be more motivated, and the chances of you giving up half-way through will be much lower.

So figure out what that looks like for you. Maybe you need to learn more from a coach. Maybe you know quite a bit and you just need to remind yourself of that. Whatever it is, find someone or something to help you build trust. 

Then, GSD and crush your goals.

Thanks For Reading!

Thank you for taking time out of your day to hear what I have to say. I truly appreciate it. No matter where you're at along your health and fitness journey, remember that you've got a guy. I'm here to help you take that next step, regardless of what that might look like. From a simple note of encouragement to completely tailored coaching, I'm here for ya. God bless.

About the Author

Adam is a fitness professional, Chipotle fanatic, and cookie enthusiast based in Fort Collins, CO. After hanging up the baseball cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. 

As an ACE CPT and Fitness Nutrition Specialist, he's constantly moved to helped people improve in all walks of life. If you're interested in hiring Adam as your coach, fill out an application here.

PROS & CONS: Your Guide to Online Coaching & Personal Training

Since I branched out to start Poehlmann Fitness, I've consistently been asked what online coaching is and how it works.

"Adam, what the heck do you do now? I know you're in fitness, but.."
"So are you like, a personal trainer? Or..."
"So do you train people over Skype? That's what online training is, correct? You watch them workout on the computer, right?"

Since Poehlmann Fitness hit its one year mark this summer, those questions come up a little less often, but I still want to break things down. The purpose of this article is twofold. I want to:

1. Provide you clarity and insight on the major differences between online coaching and personal training. 

2. Help you understand which option will be best for you whenever you decide you want to hire a coach/trainer. 

Before I get into the details, I want you to read the following sentence closely:

I am BOTH an online coach as well as a personal trainer. I LOVE both, and this article is written from an unbiased point of view.

This article is made purely to inform and educate you, so you can find the best fit for your health.

Anyway, into personal training we go. 

Personal training is something that most everyone is familiar with. It's been around since most of us can remember. Most of you may be familiar with the general process but we'll run through it anyway. Here's how it works:

You're part of a local gym, and you decide that there is something you'd like to accomplish. With most other things in life, you may not need major assistance from another individual to achieve your goal. However, this goal that relates to your health requires knowledge and experience from an individual who is well-immersed in things like health, fitness, nutrition, etc. 

You seek out a trainer/coach and the gym and hire this individual. You begin training with them for the most amount of sessions per week that you can afford, because you're paying for their time, and that's it. Depending on the trainer/coach, he/she may have you also sign up for other things like a training program to do on your own, nutrition coaching, wellness coaching, etc. 

At each session, you get undivided attention (if you've hired a great coach) as well as professional eyes on everything that you're doing. On the flipside, this means they have no clue what you're doing outside of those 1-on-1 sessions. 

Once you and the trainer/coach reach your goal and/or run out of sessions, you discuss and assess your time with each other thus far and move forward if needed and desired. 

This is a very general and brief description of the process. There are other details that can change the process, such as training styles, experience, personality, etc.
Most of which come from the coach/trainer you hire. 

Now that we have a refresher on personal training, let's go over online coaching. 

Online coaching is a whole different animal. To get as much detail in this brief description as possible, let's go back to the beginning of the process.

You've decided that there is something you want to learn or achieve in your fitness journey. Whether it's improving general health, building muscle, losing fat, whatever it is, you want to accomplish something. This something - similar to the goal with personal training - requires the advice and attention of someone who is well-versed in that field. 

You get on the computer, and do some research on all of the online coaches that you can possibly find. You contact a few and apply to be coached by them. After narrowing it down and making a decision, you move forward with that one specific coach. Depending on the coach's systems and business structure, you pay a fee of some sort. For the sake of this scenario we'll just say that it's $200/mo. for their services (FYI, coaches range from ~ $200-500/mo.).

Unlike personal training, there are more services included for the fee that you are paying. Some of these services are nutrition coaching, custom training programs, weekly check-ins, 24/7 messaging support, etc. 

An online coach is more so a health (fitness, nutrition, wellness included) coach rather than just a personal trainer with an online platform. 

Depending on how the coach's services work, you'll be set up with a training program with exercise video demos, a nutrition protocol, and a platform that this is in. Poehlmann Fitness clients are set up on an app called Trainerize. 

As you go through the process, you check in with the coach on a regular basis and update them on how things are going.

Am I right?

Once you reach your goal or your membership/subscription expires, you and your coach discuss thoughts on moving forward. 

That's a quick summary of what online coaching entails.

Now that we've gone over both personal training and online coaching, it's time to examine the pros and cons of each. In order to do this more specifically, I'll break things down into different categories. Those will be:

1. Coach/Trainer Selection
2. Cost
3. Value
4. Accountability

1. Coach/Trainer Selection

Personal Training

Pros: Quality in-person training sessions require a trainer that can communicate well, carry great conversation, and make you laugh/entertain you. After all, you're with them for an hour. How awkward would it be if no words were exchanged?
Most big box gyms that I know of do some sort of introductory/complimentary session with a trainer. This face-to-face contact is a great opportunity to see what their personality is like. 

Cons: Gyms only have so many personal trainers. There might be situations where you might have to pick the best of the worst in regards to personality match, etc. 

Online Coaching

Pros: Online coaching gives you access to any coach in the world. You can research your tail of to make sure you find the best coach for you. You can learn about their credentials, experience, testimonials, cost, services, etc. in just a few clicks.

Cons: Everyone can call themselves an online coach or personal trainer nowadays. It's really easy to see through the BS in person. It's a little more difficult to do that on the internet. Everyone can make themselves look like a different version of themselves on the world wide web. Here's some advice on that. Ask to do some sort of phone or skype/facetime consultation before moving forward that way you can ensure transparency between the both of you.

2. Cost

Personal Training

Pros: I honestly can't think of one. Personal training is pricey but there are cases in which it's well worth it. Continue reading and I'll explain.

Cons: In-person training in big box gyms can cost anywhere from $60-$100/hr. depending on the experience and demand of the trainer. Let's that means you can be paying $240-$400/mo. if you have one session per week, and as much as $720-1200/mo. if you have three sessions per week. 

Online Coaching

Pros: Online coaching is inexpensive when compared to in-person training. I'll explain more of this as we move along.

Cons: No cons here. 

3. Value

Personal Training

Pros: When comparing online coaching and in-person training in terms of value, a lot of people look down in-person training but I find there are a few really big pros. One of these pros is face-to-face contact. When the trainer is right there with you, he/she can see and should correct any thing they see in how you are performing on the gym floor. Whether that means correcting your rowing form, or reminding you to breathe properly while performing a squat, your trainer can see everything.
In-person training is great for athletes, too. There are so many intricate movements when it comes to sports performance, and an online coach simply isn't there to see that. For example, I train all of my athletes in person because the tiniest correction in their running form could mean seconds shaved off their 90-yard dash that they run for the scouts. 

Cons: The pros are great for in-person training in regards to attention to detail during performance, but that's all that in-person training offers. The fee that you pay is for the hour that you are with the trainer and nothing more. There are some cases in which the trainer may give you things to do at home, but if he/she does, it may not be as detailed and customized as a full program from an online coach. Remember, the trainer is only getting paid for the time you're with them, so they may not give as much attention to your "other" workouts. It's not because they don't care, it's because they need to put food on the table, and filling their schedule clients is how they do it. 

Online Coaching

Pros: The value of online coaching is tremendous. Unlike in-person training, there is much more included in the monthly subscription that you have with your coach. With most coaches and subscription plans, services include a fully customized training program that is tailored to fit your history, goals, current state of health, and lifestyle. Not only is the training plan fully customized, but most coaches also include nutrition coaching in their subscription along with weekly check-ins, 24/7 email access, as well as access to a support group of other clients. Online coaches can also play a big role in listening, giving advice, and allowing health and fitness to play a role in your life that consists of a ton of other priorities. Online coaches aren't life coaches by any means, but it's much more inclusive than just in-person training. 

Cons: The coach isn't there to see what you're doing in the gym in regards to your movement. Although they can offer you a ton of services to benefit your health and save you money, it's not a great option if you are new to exercise and need someone there to make sure your form is on point. 

4. Accountability

Personal Training

Pros: Since you have a commitment made with another individual, it's a lot harder to skip a training session. Your trainer is waiting for you, and that makes it way easier to show up. Not only that, but it's a lot harder to slack off when the person you've hired to get you into shape is hovering over you. 

Cons: They're only there with you for the hour that you've paid for. During the rest of their time, they're training other individuals.

Online Coaching

Pros: They key with online coaching is utilizing what you've paid for. If your membership includes weekly check-ins and email support, abuse it. You've hired them to be at your fingertips whenever you need. Have a question about fitness when you're out with your friends? Email them right then and there. That's the plus of online coaching. Although I have training sessions in-person, most of my time is spent coaching my clients online and there is a lot of time in my daily schedule dedicated to supporting them and answering their questions. If you're completely honest and transparent with what you're doing each day, the accountability can't be matched with online coaching. He/she can see your food intake from sugar consumed to the greens in your delicious kale smoothie (barf). They're also able to see what you did in the gym including weights, sets, reps, and more. 

Cons: If you're dishonest or just don't record in any of your activity, your coach will be stripped of their ability to keep you accountable so it's important that you're as transparent and diligent as you can possibly be. 

The Takeaway

There is a lot of good in both in-person training as well as online coaching. Question is, what's right for you? Here's what I can say about that in a few sentences:

If you are a just beginning to make physical activity a part of your life, in-person training may be best. That way your trainer can show you proper form and etiquette on the gym floor. In-person training may also be best if you are an athlete seeking to improve your speed and agility which can require complex drills and extreme attention to detail.

If you have experience working out, you're comfortable in a gym, and you're confident in your form, online coaching may be a great way for you to get tailored plans to improve your heath, fitness, and nutrition without completely sacrificing your lifestyle. And remember, if you're ever unsure about your form or have questions regarding your plans, you can send in videos or questions about the movement and your coach can help you through it. The use of technology is a huge plus. 

If you're still stuck and don't know which path to take, or you know exactly what you need and want to talk to a professional about getting started, feel free to contact me via email at adam@poehlmannfitness.com or send me a message on social media.

Thanks for reading!

Much love,
Adam