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So You Want To "Tone"... · Health Unscripted

• 0:07
  SPEAKER_00: Hello guys, happy Thursday.
• 0:10
  SPEAKER_00: Welcome to another episode of Health Unscripted with Dr.
• 0:13
  SPEAKER_00: Dwyer.
• 0:14
  SPEAKER_00: Um, fun fact, if you could take a guess on where I am right now, I bet you wouldn't even be able to guess.
• 0:21
  SPEAKER_00: I am um currently sitting on my bathroom floor with the microphone and my laptop on the toilet uh recording this podcast for you.
• 0:31
  SPEAKER_00: And that is because if you live anywhere in a metropolitan downtown area, it can be so freaking loud.
• 0:40
  SPEAKER_00: So needless to say, there are car alarms going off, dogs barking, people talking, and I didn't want you guys to hear all that.
• 0:47
  SPEAKER_00: So instead, you'll probably hear the lovely echo off of my glass shower door.
• 0:53
  SPEAKER_00: So, welcome to another episode.
• 0:55
  SPEAKER_00: Thank you for joining in on today's episode of So You Wanna Tone.
• 1:02
  SPEAKER_00: We're gonna be talking about toning and what toned means, being toned, right?
• 1:09
  SPEAKER_00: So I get on a lot of calls and I consult with a lot of people, a lot of clients.
• 1:15
  SPEAKER_00: And one of the biggest things that I always hear, and that's always in the goal section, is I wanna be toned.
• 1:23
  SPEAKER_00: I wanna get, I wanna, I wanna tone my muscles, right?
• 1:27
  SPEAKER_00: And so I want to kind of like put that noun, it's a noun.
• 1:33
  SPEAKER_00: Um, I want to put that to like rest for a little while and really explain what tone means.
• 1:39
  SPEAKER_00: So a lot of people use it as a verb, right?
• 1:41
  SPEAKER_00: Like I want to tone my body, I wanna tone my muscles.
• 1:45
  SPEAKER_00: Um, it's not a verb, it is a noun.
• 1:48
  SPEAKER_00: So to be toned is basically like that lean body type where you have muscles showing, but you're not like jacked, right?
• 1:57
  SPEAKER_00: You're not muscular, um, you're lean, long.
• 2:00
  SPEAKER_00: You know, we see it in all the magazines, like toned, okay?
• 2:04
  SPEAKER_00: So that that's what toned means.
• 2:06
  SPEAKER_00: So I just kind of want to talk about this for a little bit because I want to make it really realistic to everyone on how to get toned, because you can't tone a muscle.
• 2:17
  SPEAKER_00: Um, you can work out a muscle, you can contract a muscle, but you can't tone it because, like I said, it's not a verb.
• 2:24
  SPEAKER_00: So, how do you get toned?
• 2:26
  SPEAKER_00: Like, what does that mean then?
• 2:28
  SPEAKER_00: So, essentially, to be toned, you have to first develop muscles.
• 2:33
  SPEAKER_00: So, being toned requires a strength training program.
• 2:37
  SPEAKER_00: You have to tear down muscle fibers, have them rebuild and recover, grow, and then repeat until you get actual muscle growth.
• 2:48
  SPEAKER_00: Then you have to shed that level of body fat that is covering said muscle growth so that they're exposed and they show.
• 2:56
  SPEAKER_00: Okay.
• 2:57
  SPEAKER_00: So it requires a bulking phase per se, or a maintenance phase, and then it requires a deficit/slash fat loss phase.
• 3:07
  SPEAKER_00: Um, you can kind of do it at the same time, but not realistically, and it's going to take a really, really long time because in order to grow sufficient muscle fibers, you have to eat a sufficient amount of calories, and most people in a deficit are not eating a sufficient amount of calories.
• 3:24
  SPEAKER_00: To be very honest, most people are not eating a sufficient amount of calories anyway, in general.
• 3:31
  SPEAKER_00: Um, most women come to me eating around 1,000 to 1400 calories a day, and that is adequate for a toddler.
• 3:40
  SPEAKER_00: So it's definitely not going to be adequate to build muscle fiber.
• 3:44
  SPEAKER_00: Um, so essentially, when you're doing, you know, when you're when you're wanting to get toned, society and magazines and all the jazzy stuff has led us to believe that we need to do low weight, high repetitions, and this will get us that beautiful, low, like lengthened muscle, um, that toned look.
• 4:06
  SPEAKER_00: And quite frankly, it is BS.
• 4:10
  SPEAKER_00: So you have to, like I said, you know, tear down muscle fiber, you need to contract it, you need to fire those neurons, and when they're fired enough, your muscle fibers will tear, they'll recover, they'll grow.
• 4:23
  SPEAKER_00: And that is the process.
• 4:24
  SPEAKER_00: If you're not firing them up enough because you're not putting them under enough tension or stress, they're not going to tear, they're not going to grow.
• 4:33
  SPEAKER_00: And then you're really just doing the exercise to burn calories.
• 4:36
  SPEAKER_00: You're not really doing it to strength train.
• 4:39
  SPEAKER_00: So um, I don't really know what the point of that is unless your total goal is to just burn more calories.
• 4:47
  SPEAKER_00: But if you're going to pick up a weight, it's really, really beneficial to actually capitalize on that weight and muscle contraction.
• 4:55
  SPEAKER_00: So, you know, if you're gonna do a bunch of high reps, at least do it to the point of extreme exhaustion to where you literally couldn't do another rep.
• 5:04
  SPEAKER_00: Okay.
• 5:05
  SPEAKER_00: So um I wanted to demystify and bust some of those myths really quick and give the definition of toned or toning, because like we said, we see it all the time.
• 5:15
  SPEAKER_00: But if you were going to still achieve the look of being toned, because let's remember it is actually a look, um, you're first going to want to look at where you are in your diet phase right now and look at where you are in how much you're eating.
• 5:30
  SPEAKER_00: Okay, if you're one of the people eating 1,000 to 1400 calories, we're going to need to first work up to a healthy deficit and get your metabolism and your body working properly and get you out of that diet phase.
• 5:43
  SPEAKER_00: Then you'll have to look at your existing muscle structure.
• 5:47
  SPEAKER_00: If you grew up an athlete or playing sports or, you know, doing anything active when you were younger, you likely have some muscle underneath, you know, your skin, underneath the levels of fat that we all have, trust me.
• 5:59
  SPEAKER_00: Um so then you might be able to get away with possibly, you know, staying in that healthy deficit, you know, reversing out of it, getting back into a cut, losing some body fat, and then having some muscle show.
• 6:11
  SPEAKER_00: If you do not have any muscle underneath, you know, your outer level of skin and fat, and you're what's called skinny fat, uh, then we're gonna need to work on building muscle first.
• 6:23
  SPEAKER_00: So you're gonna have to go into that strength training program, you're gonna have to lift, and you're gonna have to lift heavy, and you're going to have to really, you know, focus on weight training.
• 6:32
  SPEAKER_00: Um, I know a lot of women don't want to do weight training because it'll make me bulky.
• 6:37
  SPEAKER_00: It's not gonna make you bulky.
• 6:38
  SPEAKER_00: I try to get bulky and I don't get bulky.
• 6:42
  SPEAKER_00: So I know everyone's definition of bulky ranges.
• 6:46
  SPEAKER_00: Um, and some people might think that I'm bulky, but I've seen, I've seen bulky um at you know fitness competitions that I used to do and just on Instagram, and I don't really, I don't identify as that.
• 6:59
  SPEAKER_00: So um I guess it really depends on what your opinion is, but um trust me, like I said, you're not gonna get bulky, especially if you don't have existing musculature to begin with.
• 7:09
  SPEAKER_00: So get on a good strength training plan, get on a good caloric intake.
• 7:13
  SPEAKER_00: Generally speaking, maintenance or maintenance plus 20% of your maintenance is what is considered bulking to put on muscle, and you're gonna want to do that for weeks to months till you know you put on sufficient size and you know you like the way that you're looking, and then you're you're healthy enough to go into a cut.
• 7:32
  SPEAKER_00: And so then for your cut shouldn't be any more than I say 20% of your maintenance or 500 calories, um, whatever is less, to be honest.
• 7:45
  SPEAKER_00: Um, and then you'll do that for 12 to 16 weeks and expose those muscles and let everything show and be amazing and gorgeous and toned.
• 7:53
  SPEAKER_00: We are toned.
• 7:54
  SPEAKER_00: So I hope that this you know brought some light to you and you guys enjoyed my little short speech from the bathroom.
• 8:03
  SPEAKER_00: This week's episode is gonna be kind of short because um again with the the voice excuse, I know I'm not really doing the exercises like I should.
• 8:13
  SPEAKER_00: And so my voice has been really, really strained.
• 8:17
  SPEAKER_00: And to be honest, I'm not giving it a break.
• 8:19
  SPEAKER_00: If I'm not on this microphone, I'm on my phone doing sales calls, I'm on Zoom, I'm on Clubhouse now.
• 8:26
  SPEAKER_00: Oh my god, I'm addicted to Clubhouse.
• 8:28
  SPEAKER_00: If anyone else is on Clubhouse, please come find me.
• 8:30
  SPEAKER_00: Let's do a room, or maybe not, you'll do a room and then I'll just listen because I can't talk.
• 8:35
  SPEAKER_00: Um, so that's like the life now doing Instagram lives, just talking.
• 8:40
  SPEAKER_00: And then after a really long day of work talking, then I guess you know my boyfriend expects me to talk to him, and you know, it's just it's just too demanding.
• 8:50
  SPEAKER_00: So I still want to make it a habit to do this podcast, and I'm doing tea and I got a humidifier, and there's apple cider vinegar and lozenges, and I'm gonna do all the things so that I can come back and be sassy and not have to sit in this bathroom.
• 9:07
  SPEAKER_00: Actually, I kind of like the bathroom to be honest.
• 9:09
  SPEAKER_00: It's like the quietest place in the house right now, and it's bringing me some inner comfort.
• 9:14
  SPEAKER_00: So, not only was this episode about toning, but it was kind of like a mini-event session of what goes on in Dr.
• 9:20
  SPEAKER_00: Dwyer's head, in Ashley's head.
• 9:23
  SPEAKER_00: So, thank you guys.
• 9:25
  SPEAKER_00: And if anyone has any questions about toning or bulking phases, strength training, um, decreasing body fat.
• 9:33
  SPEAKER_00: Oh, I wanted to mention, by the way, that we all like the overall like general idea of fat loss, right?
• 9:39
  SPEAKER_00: And one of the best ways to elicit fat loss is to strength train.
• 9:46
  SPEAKER_00: Okay.
• 9:46
  SPEAKER_00: And I know like you guys are just like, oh my god, you just like strength training.
• 9:50
  SPEAKER_00: Like, I don't like it.
• 9:51
  SPEAKER_00: Like, stop trying to get me to like it.
• 9:53
  SPEAKER_00: And I'm not, I'm just spitting straight facts because the more muscle fiber you have, the like more calories your body burns at rest.
• 10:03
  SPEAKER_00: So it raises your BMR, which is a good thing because that means that me just sitting here on the floor doing absolutely nothing means I'm burning more calories than you if you don't strength train.
• 10:14
  SPEAKER_00: And so who doesn't want to burn more calories doing absolutely nothing?
• 10:18
  SPEAKER_00: I don't know anyone.
• 10:19
  SPEAKER_00: I don't know anyone who'd say me.
• 10:21
  SPEAKER_00: I don't know.
• 10:22
  SPEAKER_00: And if I do know, I'm not friends with that person.
• 10:24
  SPEAKER_00: So if you want to burn more calories, which means you get to eat more food, sign me up, then you want to strength train.
• 10:31
  SPEAKER_00: And I would say a good strength training routine is three to four times a week, honestly, no longer than an hour.
• 10:38
  SPEAKER_00: You need five to six decent exercises, you gotta push really hard.
• 10:42
  SPEAKER_00: And honestly, if you're one of those people who can strength train six or seven days a week, you're not lifting heavy enough because if you are not sore, if you do not need a rest day, you're like, no rest here, we don't rest.
• 10:54
  SPEAKER_00: You're not doing it right.
• 10:56
  SPEAKER_00: Or you're pushing your body to max extremes and you're inhibiting its own growth and recovery by pushing it to the extremes that you are.
• 11:02
  SPEAKER_00: So two to three rest days a week is super sufficient.
• 11:05
  SPEAKER_00: Three to four days of strength training is all you need.
• 11:07
  SPEAKER_00: Add in some, you know, low intensity, steady state cardio that we talked about in my last episode, maybe one or two days of hit, and you'll be golden.
• 11:16
  SPEAKER_00: All right.
• 11:17
  SPEAKER_00: So overall fat loss for life, strength train, toning, it's not a verb.
• 11:21
  SPEAKER_00: Um, you're gonna have to first put on some muscle and then shed the layer of fat over the muscle to expose it.
• 11:27
  SPEAKER_00: So if you want to get toned, you're gonna have to come to me and say, I need to put on some muscle, or I want to shed body fat.
• 11:36
  SPEAKER_00: And I think that's what you really mean.
• 11:37
  SPEAKER_00: I think what really is meant with I want to like, I want to tone is that I want to lose body fat.
• 11:43
  SPEAKER_00: It doesn't even have to be weight.
• 11:45
  SPEAKER_00: Like, I don't know why, you know, it's all about weight loss nowadays.
• 11:49
  SPEAKER_00: Um, it should be just about fat loss because that's really the healthy marker.
• 11:53
  SPEAKER_00: Okay, so we are now going to be a fat loss community, not a weight loss community because who cares?
• 11:59
  SPEAKER_00: The scale sucks.
• 12:00
  SPEAKER_00: It's gonna be a fat loss community.
• 12:02
  SPEAKER_00: So thank you guys for tuning in today.
• 12:04
  SPEAKER_00: I hope this brought a little bit of you know, some kind of joy.
• 12:07
  SPEAKER_00: I hope you laughed a little bit.
• 12:09
  SPEAKER_00: Um, if not, I'll try better next time.
• 12:11
  SPEAKER_00: I'll do better.
• 12:13
  SPEAKER_00: All right, peace out, have a good weekend.
• 12:15
  SPEAKER_00: Bye.