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

Hey, Chris here.

So you've got a lot of body fat and you're looking to improve your muscle tone and shape?

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


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 calorie deficit in order to get leaner and more defined
  • A calorie deficit can be created by increased activity, decreased calories, or both
  • You should do both, depending on how many calories you're currently eating
  • You should be following an exercise program to promote muscle growth.
  • The more muscles you have, the more food you can eat to fuel your body, which is vitally important
  • Simply lowering calories will NOT promote fat loss. This will cause your bodily functions to slow down, HINDERING fat loss

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 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 getting you lean and healthy while starting to build some muscle definition that you can show off when you're at a low enough body fat.

Recommendation #2 - Subtract no more than 500 calories from your TDEE to put yourself in a caloric deficit +

To achieve muscle tone and definition, you should be in a calorie deficit to promote fat loss. However, a proper exercise program and proper nutrition is critical. If you simply lower your calories, your bodily functions will slow down and you will NOT lose weight. Most crash diets result in a quick drop in weight, usually as a result of water weight from eating less, and a quick rebound in weight as your body adjusts. You should make sure you are still eating a significant amount of calories to feed your body and maintain your health. 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 +

A strength program will help you to build muscle definition and tone, which will show more as you get leaner and more defined. By carrying more muscle, you are able to eat more calories because bigger muscles require more fuel. By eating more calories, you're able to put yourself in a calorie deficit without risking your health from not eating enough. Higher intensity programs, such as high intensity cardio sessions, will also help to increase your TDEE (just like adding muscle), which will allow you to eat more while losing 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.


Let's Do This Together.

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