As an online coach, I hear this ALL the time. “I just want toned muscle. I don’t want to be bulky.” Well, if I’m being honest, “tone muscle” doesn’t translate. You either have muscle or you don’t. You either build muscle or you lose muscle.

In terms of training, you build muscle or achieve “toned muscle” by having a well-balanced program designed with your specific goals in mind. I do understand that many women don’t want to be “bulky”. They want nice “toned” muscle. Trust me when I say that “bulk” muscle is hard to achieve as a female, so babygirl, that’s not even in the equation.

You want to have a well-balanced physique, snatched waist, rounded shoulders and tight glutes? Lift weights. And you can go heavy. Bulking vs leaning out refers to your nutritional calories. Not, lifting heavy vs. bodyweight training.

“Toning” doesn’t mean prioritizing cardio, HIIT classes, and shorter rest times only to burn calories. Burning calories does not equate to building muscle. Lifting weights, resistance training, and clean eating are all necessary to achieve a well-balanced physique.

My Made By Mal“Build X Bold” ebook is a 4-week program designed to give you that well-balanced physique through weight training. Check out this one and others here.

Not your leanest? Not your strongest? Not your most shredded? Or maybe you are… Only you know where your progress lies.

However, this should be the most confident you have ever felt in your own skin. Whether you were at your leanest and proud of your body‘s progression or this is not your most shredded look but you know how to get there because you’ve done it before.

Love your body. Be kind to yourself. Allow yourself to be confident in every phase of your journey.

We have all faced the facts. I am currently in the middle of mine and it’s a struggle to get back. But you do find a new appreciation in your journey. Your goals are never linear. Highs and lows occur but it’s constant growth and pursuit of the best version of you!

Self-worth is not defined by the scale, body fat, strength, etc. But the confidence in your own skin. Confidence transfers to others. Be proud babe! Love your body. Be kind to yourself. Allow yourself to be confident in every phase of your journey.

I’ve failed over and over and over again in my life and that is why I succeed.” – @michaeljordan

How To Make Progress:

• Don’t Quit
  It’s not easy, motivation comes and goes, the body gets tired and will go through different phases. Stick to it. Keep pushing. There are levels to this.
• Struggles Are Normal
  No one has had an easy ride. We all face our own storms. You’re not alone in that. That’s why it’s called a “Fitness Journey”.
• Practice Good Habits Daily
  Take it one day at a time. Set small realistic goals for yourself each week. Then add to it. Get in the habit of getting into and sticking to a routine.
• Create Momentum
  Remember that feeling of losing your first 5 lbs. Hang tight onto that. Wake up and decide that you will have a good training session, eat according to your plan, and drink your water. Celebrate those small wins.
• Do What You Enjoy
  Why do a diet you hate? Why do a certain style for training that you dread? Find a diet that you can stick to and enjoy. Discover new ways to work out and commit to it.