I just wrapped up two weeks of goal reviews with a ton of MSC clients, and a common theme popped up:
👉 “I feel stronger than ever—and now I wanna build some muscle and get toned.”
Let’s break that down real quick:
✨ “Toned” = muscle definition.
That means you need to build muscle and reduce body fat so those gains can actually show. Spoiler alert: more cardio isn’t the answer.
Here’s what actually works:
✅ Strength training 3–4x a week
✅ Eating enough protein (most of you are under-eating!)
✅ Drinking water like it’s your part-time job
✅ Prioritizing recovery—muscle is built when you rest
✅ Dialing in your intensity & using the right rep/set structure (we’ll get to this next week!)
And here’s the truth bomb 💣:
Training 3–4x a week gives you exponentially better results than 2x + some cardio.
Why?
1. More Muscle = More Definition
You need consistent muscle stimulus to grow and see definition. Hitting each muscle group more than once a week boosts progress.
2. Higher Weekly Volume = Better Results
More sessions = more total reps, sets, and weight lifted—which means more chances to build strength and muscle.
3. Momentum & Habit Building
Training more often keeps you in a rhythm. You stay more consistent, motivated, and less likely to fall off track.
4. Fat Loss That Shows
Muscle is metabolically active—it helps burn more fat at rest. Lifting 3–4x a week supports body recomposition (that “toned” look).
5. Cardio Won’t Cut It Alone
Cardio is great for endurance and heart health, but it doesn’t build muscle. If you want to look strong, you’ve gotta lift.
So, if you’re chasing definition, strength, or that I-feel-like-a-badass vibe… it’s time to level up your routine.
Next week, I’ll break down how to push the right intensity, choose the best exercises, and structure your workouts to make every session count.
