Thank you for requesting a free fitness assessment. Your Recommendations Are Listed Below.

Hey, Chris here.

So you're skinny and have a flat stomach, but you want to build muscle tone and look more fit?

If your main goal is to focus on building muscle tone, here's a few things you need to keep in mind:

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Chris Harrington

Your Coach & Trainer

  • Muscle tone is simply having a certain level of muscle growth while remaining at a low enough body fat percentage
  • You should be in a slight calorie surplus in order to get leaner and more defined
  • Eating in a calorie surplus will not cause a sudden jump in body fat if you train correctly
  • Muscle tone is simply having a certain level of muscle growth while remaining at a low enough body fat percentage
  • Exercising your muscles will not cause you to build a 'bulky' figure overnight.
  • The most important macronutrient women should be tracking is protein

Here are my 3 personal recommendations:

Recommendation #1 - Calculate Your Total Daily Energy Expenditure (TDEE) +

Your Total Daily Energy Expenditure (TDEE) is a measure of how many calories your body burns in a given day on average. By understanding your TDEE, you can adjust your caloric intake to put yourself in a slight caloric surplus which will help to promote muscle growth. In order to achieve a 'toned' look, we need a certain level of muscle growth combined with a low enough body fat percentage. Being skinny and having a flat stomach, I'd assume you're already at a low enough body fat, now it's just a matter of some muscle growth.

Recommendation #2 - Add 300 calories to your TDEE to put yourself in a caloric surplus +

To achieve muscle tone and definition, you should be in a slight calorie surplus to promote muscle growth. This slight surplus of calories will help to promote muscle growth while you are able to remain lean and keep a flat stomach. A proper training routine and adequate protein intake will assure you're able to grow muscle and minimize a body fat increase.

Recommendation #3 - Adopt a program focused on strength in compound movements +

As mentioned, in order to achieve a level of 'tone', you need to build bigger muscles. A strength program will help to promote muscle growth. Focusing on compound movements such as squats and deadlifts will help to promote more muscles to grow when working out, helping to build proportionate muscle tone.

I hope these recommendations were helpful.

If you're serious about reaching these goals, let me help you get there. I've been in your shoes before - having a set fitness goal and some recommendations to get there, but no real clear path as to how! Thinking back on it, I wish I had someone there to teach me the things I know now about proper workout routines and proper nutrition. You can spend years 'figuring it out', or you can have me coach you and show you the way.

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