If you want to get toned, it means you want to lose fat.

Think of your body as layers.

You have bone, then you have muscle, then you have fat over the muscle, then you have skin.

So "toned" means you make the muscle layer a little (or a lot) thicker, lose some of the fat layer, and bam, you look leaner and can more clearly see your hard-earned muscle.

And fat loss comes down to a simple equation:

Calories In vs. Calories Out

What this means is that if you eat more calories than you burn, you'll gain weight.

If you burn more than you eat, you'll lose weight.

As an aside, that's why it's so absolutely critical to strength train when you're in a calorie deficit.

If you're a strength and conditioning nerd like me, you've probably spent way too much time reading research, scouring the internet, and debating with colleagues about the perfect sets, reps, and training programs.

Because if we're being honest, most people don't actually love working out. And if someone says they do... they're probably a bonafide psychopath, so proceed with caution.

What we all love is the result. Feeling stronger. Having more energy. Moving better. Looking better. That's the fun part.

With that said, we're always trying to optimize things for you to get the biggest bang for your training buck.

I mean, if you're going to show up and put in the effort, let's make the most of it.

I Hate Cliché Fitness Advice

You know the kind.

The stuff you read in every Yahoo Health article around the holidays.

"Eat before you go to the party so you don't overindulge."

Yeah, right. Just so I can eat before the party and then eat again at the party?

Or my personal favorite:

"Get shredded in 4 weeks!"

If you live in North County San Diego, you're probably active.

You surf.

You hike.

You chase your kids around soccer fields.

You might squeeze in a yoga class.

Maybe you hit the gym once or twice a week.

You go for a run when you're feeling motivated.

From the outside, it looks like you're doing everything right.

But here's the strange part.