The Secret to Looking like You Work Out
In this episode of Get Sculpted, hosts Marilynn, Tijana, & Jordanna discuss why muscle building is the key to creating a lean, sculpted physique.
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Wondering how to tone your body for that lean, sculpted look but don’t know where to start? In today’s episode, we’re breaking down common misconceptions about getting "bulky" and teaching you why building muscle should be your primary focus, not just an afterthought in your fitness routine. Discover why the journey to a sculpted physique isn't just about looking good in photos (though that's a fantastic bonus!) – it's about creating a stronger, more capable version of yourself for decades to come.
Whether you're a fitness newbie or a seasoned gym-goer, this episode delivers practical, actionable advice you can use today on proper training techniques, recovery strategies, and the mindset shifts you need to make to build the body you’ve always wanted. Most importantly, you'll learn why investing in your muscles now is like creating a "residual income" for your metabolism to serve you for life!
In this episode, we cover:
How building muscle transforms more than just your physique – it impacts your entire life.
The nuts and bolts of effective muscle building, including the importance of progressive overload and proper form
Why those light-weight, high-rep workouts might not be giving you the results you want
Why eating more food is crucial for building the sculpted body you want
We shared our personal insights and client success stories to illustrate how muscle-building can transform your body, confidence, and quality of life. By debunking common misconceptions and emphasizing a balanced, sustainable approach, we aim to empower you with the knowledge to forge a healthier, happier you.
Strength training should be deliberate and intentional. Random exercise won't yield the same results as a focused, systematic approach targeting specific muscle groups.
- Tijana
How will you start integrating strength training into your routine to transform your body and elevate your life quality? Share your thoughts with us on social media, and let's continue this journey together!
Mentioned Links & Resources
Episode 4: How Undereating and Overtraining Are Sabotaging Your Goals
Care gap following osteoporosis-related fractures in Canada, 2023
Forever Strong: A New, Science-Based Strategy for Aging Well by Dr. Gabrielle Lyon
Freak Athlete - Use Code: GETSCULPTED
Connect with Get Sculpted:
Thanks for joining us on this episode of Get Sculpted! If you enjoyed this episode, please leave a review on Apple or Spotify to help us reach even more women ready to cut through the noise and get the real deal on fat loss, muscle building, and what it really takes to build their 2.0 sculpted self inside and out.
This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast designed for women ready to transform their bodies and level up their lives with science-based strategies and actionable advice.
We dive into the essentials of fat loss, muscle building, and metabolism optimization by helping you work smarter, not harder.
This isn’t about quick fixes or fad diets; it’s about creating sustainable habits and stacking wins. We’ll help you fuel your body, strengthen your mindset, and build your 2.0 sculpted self from the inside out.
We’re your hosts, Jordanna, Marilynn, and Tijana. We have over 20 years of collective experience in the training, nutrition, and body transformation business, with over 1000 transformations and counting.
Ready to get stronger, more empowered, and embrace a healthier, more resilient you? Join us every week and start sculpting the life you deserve!
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
Why Looking Fit Matters
Tijana [00:00:21]: Doesn't mean we don't wanna move furniture without the help of a man or lift luggage when you're in an airplane without any assistance and live a long and healthy life, but why not also look the part? Look like someone who's fit and muscular and athletic. Mhmm. So if this is you, then we're gonna talk about exactly how you're gonna achieve that. And, the spoiler alert is that it's not gonna come from doing tons of cardio, and it's not gonna come from restrictive dieting.
Understanding “Toned” vs. “Sculpted”
Tijana [00:01:08]: Alright, so when we talk about being toned, the first thing I want you to know is that whether you wanna be sculpted or toned, you want muscle, you need muscle. You cannot tone and sculpt something that's not there. When someone says that they want to look toned, it means you wanna shed enough body fat to reveal the muscle you've built. But it's not only from fat loss.Tijana [00:01:44]: So I can't stress that enough. Alright? Because when we talk about being sculpted—that's who we are, we get sculpted—this means you're sculpting your body and adding shape by building muscles strategically. It's pretty cool how that works. Think of it like sculpting a statue: you're building shape in the areas you want. Muscle also keeps your metabolism healthy.
Muscle and Metabolism
Tijana [00:02:15]: If you wanna stay lean and lose weight, you might need to lose some fat to look toned. That's part of the puzzle. But having muscle helps sustain fat loss because you’re increasing your metabolism. You’ll be able to tolerate more calories, which we all want.Tijana [00:02:58]: And, I also wanna talk about the fact that you don’t have to worry about building too much muscle. The average female lifter, after a year of proper lifting, might pack on about 4 to 6 pounds of muscle a year. That’s if you’re doing everything right—proper recovery, nutrition, strength training. Most women are not going to end up bulky.
Shedding the Fear of Bulkiness
Tijana [00:03:34]: If you’re worried about getting bulky, you should be worried about having too much fat. Fat covering your muscle will make you appear bulky. If you’re lean and have muscle, this is toned. Now that we know what bulky vs. toned is, let’s talk about other benefits of building muscle beyond aesthetics.
Practical Benefits of Building Muscle
Jordanna [00:03:58]: While we all want to look good and feel sexy, let’s think about practical reasons for building muscle. When you train today, you’re also building the body of your future. Think functional strength, joint protection, and healthy aging—being independent as you get older.Marilynn [00:03:57]: That's right.
Jordanna [00:04:44]: I recently traveled and noticed how many people, even in their forties and fifties, needed help lifting bags. Strength training is really the fountain of youth in a lot of ways.
Bone Health and Aging
Jordanna [00:05:16]: One stat that scares me: 22% of women who suffer a hip fracture will die within a year. And hip fractures are more common than heart attacks, strokes, and breast cancer combined. The number one way to maintain bone density is strength training.Jordanna [00:05:59]: Beyond the aesthetics, strength training can help people come off medications. It can create a health legacy for families. My grandmother passed away very overweight; it impacted me deeply and shaped my own fitness commitment. Sometimes, we’re not overfat, we’re undermuscled.
Improved Quality of Life & Confidence
Marilynn [00:07:50]: It might sound dramatic, but building muscle can be life or death when you look at certain health stats. And let’s not forget how building muscle makes you feel. You get a boost in energy and become more capable in every area of life.Marilynn [00:08:46]: Clients often say they feel more in control of their life, speak up more confidently at work, set better boundaries, and enjoy fashion again. That confidence trickles into every area of life.
Showing Up Differently in Daily Life
Tijana [00:09:38]: Some women are just wearing clothes to leave the house, not because they feel good in them. They dread dressing up or buying new clothes. Having muscle can significantly improve your quality of life because you show up better when you feel and look good.Jordanna [00:10:42]: For those earlier in their fitness journey, it could mean wearing shorts for the first time or a tank top. You stop hiding in pictures; you want to capture memories rather than hide in the back.
It’s Not Just Fat Loss: Building Muscle is Key
Tijana [00:11:32]: If you focus only on fat loss, that might feel like a faster change, but it’s not the change you want if you’re aiming to look toned. Building muscle is a lifelong process—weeks and months, not days.Tijana [00:14:03]: It’s not an overnight process. It means lifting heavy and being intentional. Cardio and dieting alone might melt you like a candle, but won’t give you real muscle or shape. Muscle is like residual income for your metabolism; cardio is like working for hourly wages.
Embracing a Long-Term Mindset
Jordanna [00:16:08]: A lot of people think success is how quickly they can lose fat or see the scale drop. But building muscle is slow and steady. It’s more sustainable and about establishing a lifestyle. Embrace progressive overload training (gradually increasing weight or difficulty).
Eating More to Build Muscle
Marilynn [00:19:00]: One of the biggest mindset shifts: you need to eat more to build muscle. If you’re constantly under-eating, your body won’t have the fuel to build that toned physique. The body you want may weigh more than you expect on the scale because muscle has mass.Marilynn [00:21:46]: I had a client who ended up 1 pound different than when she started, but she looked like a completely different person. So don’t let the scale mislead you.
Client Success Stories
Jordanna [00:23:56]: I had a similar client. We started around 1600 calories, slowly worked up to 2400, and she was lean, sculpted, and more confident. She could enjoy pizza nights and family events. This underscores that you can build muscle, stay lean, and enjoy life—all at the same time.
The Necessity of Intentional Strength Training
Tijana [00:26:05]: This doesn’t happen by accident. You need a plan that targets specific areas and goals. It’s not enough just to check the box with casual workouts or classes.Tijana [00:27:44]: Key takeaways: Lift heavy with challenging weight. Eat enough (fuel your body properly). Prioritize recovery (sleep, rest days, stress management). Follow a progressive, intentional program that focuses on the muscle groups you want to build.
Progressive Overload Explained
Jordanna [00:29:23]: Progressive overload means gradually increasing the tension or difficulty of your lifts to continually challenge your muscles. This creates the muscle micro-tears necessary for growth. It can come from increasing weight, reps, sets, or exercise difficulty. Consistency and progression keep you from plateaus.
Specificity in Your Program
Marilynn [00:32:42]: You want a structured plan that covers multiple muscle groups each week, focusing on the basics and proper form. Full-body splits are efficient for most people, especially if you’re busy. Don’t just aim to burn calories randomly; train for a specific result.
Commit for the Long Haul
Tijana [00:35:15]: Muscle building is deliberate and gradual. It’s not a quick fix or a 12-week challenge; it’s a lifelong commitment. It improves every area of your life, from how you function to how you show up mentally and emotionally.Tijana [00:36:29]: This is our last episode of the year. Going into 2025, let’s set goals where we stop the endless dieting and see exercise as an empowering activity rather than punishment. Stay tuned for our next episode, where we’ll help you rewrite that story.