The Myth of Muscle Toning: What Really Creates Definition

In this episode of the TraintoAdapt Podcast, Adam Shergold and Kaeden Stander tackle one of the biggest myths in fitness — muscle toning. Despite decades of workouts marketed around “toning,” the science is clear: muscles don’t tone. They only grow, get stronger, or stay the same. That lean, defined look everyone wants? It comes from building muscle and reducing body fat — not endless reps with tiny weights.

Here’s what you’ll learn:

• Why the concept of “toning” is a fitness industry myth, and what’s really happening in your body.
• The truth about fat loss — why you can’t spot-reduce, and how your body actually pulls energy from fat stores.
• The formula for muscle definition: Muscle Mass + Low Enough Body Fat (around 20–22% for women, 12–15% for men).
• Why the fear of getting “bulky” from lifting weights is unfounded, and how real muscle growth takes years of consistent training.
• The role of progressive overload in strength training and why compound lifts like squats, deadlifts, and presses are the foundation.
• How nutrition drives results: protein timing (20–40g servings throughout the day), balanced calories, and avoiding crash diets.
• Smarter ways to track progress beyond the scale — using photos, measurements, and performance metrics.
• The importance of recovery: 7–9 hours of sleep, hydration, and rest days to support muscle repair and fat loss.

This episode is all about cutting through the gimmicks and focusing on what works. If you’ve been chasing “toning” workouts, it’s time to shift your approach and follow principles that actually deliver lasting results.

Listen now to learn the science behind muscle definition and how to finally achieve the strong, lean look you’ve been working toward.