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

Hey, Chris here.

So you've got some flab on your stomach and thighs and are looking to improve your muscle definition and tone?

If your main goal is to focus on building muscle definition and 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 deficit in order to get leaner and more defined
  • A calorie deficit should be created by increased activity, not by eating less
  • Exercising your muscles will not cause you to build a 'bulky' figure overnight.
  • The most important macronutrient women should be tracking is protein, especially in a calorie deficit

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 deficit which will help to promote fat loss. In order to achieve a 'toned' look, we need a certain level of muscle growth combined with a low enough body fat percentage. Our current focus is on trimming the fat on your stomach and thighs while starting to build some muscle definition.

Recommendation #2 - Subtract no more than 300 calories from your TDEE to put yourself in a caloric deficit +

To achieve muscle tone and definition, you should be in a slight calorie deficit to promote fat loss. You should make sure you are still eating a significant amount of calories to feed your body and maintain your health and muscle tone. I recommend not eating less than 1500 calories per day without working alongside a trainer.

Recommendation #3 - Adopt a program focused on high intensity and strength +

As mentioned, in order to achieve a level of 'tone', you need to build bigger muscles. High intensity workouts will help to increase your TDEE so you can continue to eat plenty of food while still burning body fat. A strength program will help to promote muscle growth which will help to achieve that toned look when you cut enough body fat.

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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Let's Do This Together.

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