When it comes to transforming a physique and body re-composition, Erin Stern is the woman to talk to. In a recent offering on YouTube, Stern explained her eating and exercise principles for toning the body.
“This in turn is going to help with body recomposition,” says Stern. “This is going to take time. This is something that you need to be patient.”
As a former two-time Figure Olympia winner, Erin Stern’s knowledge of exercise and nutrition is backed up by on-the-ground experience, having tested herself against the best in the IFBB Pro League. She has also gained invaluable experience in the Bikini division by winning the 2022 Republic of Texas Pro.
Figure Olympia Erin Stern Shares Training/Eating Principles for Toning the Body
Whether it is achieving next-level mind-muscle connection, or offering tips for creating a more accentuated v-taper, Stern has the answers. Even though many sources might indicate that muscle toning is impossible, Erin Stern explains below how it can be done.
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“In spite of everything that you read, I believe toning is possible and I’ll explain why.”
“When you’re looking in terms of muscle definition we have to look at the density or thickness or the epidermis, your subcutaneous fat, and the muscle underneath. So, if you don’t have a lot of muscle and perhaps you’ve got quite a bit of subcutaneous fat, then you’re definitely not going to see much muscle tone.”
Stern outlines how to achieve body recomposition, which she describes as simultaneously gaining muscle and losing fat. Over time with training, subcutaneous fat decreases, giving the body a more toned look.
“In training, if we’re able to re-comp, which is simultaneously gaining muscle and losing fat which is a slow process. We are going to talk about that. You think about re-comping and fat loss and the subcutaneous fat decreases and the muscle under the fat increases, thus, creating tone.”
“Over time, you’re able to see the musculature more easily as your body fat levels diminish and your muscle increases,” shares Stern. “If you are a newbie to training let’s say you got started in the last one to four years, that’s typically newbie and you can experience what’s called newbie gains. Which means that you don’t need that much stimulus in order to create a change in body composition.”
She also admits that toning can be particularly difficult for those who are leaner.
“If you are a trained athlete like myself, this is technically not good news, but we can counteract this, first and foremost, if you’re already pretty lean, it can be tough to put on muscle.”
Next, Stern offers some nutrition pointers that could affect muscle growth and tone.
“Make sure you’re getting enough carbs. In terms of protein you’re looking at a gram of protein per pound of body weight give or take and with carbs you really want to have moderate to high-carb intake and eating at around maintenance calories. So, you don’t want to be in a deficit or you don’t want to be in a surplus. Of course, day to day, this could change.”
“Big compound movements, being consistent, and focusing on progression. So, over time, you want to increase the volume in your training or increase the amount of weight that you’re lifting and understand that that post-workout meal is so important for body re-composition.”
As for training and dieting principles, Stern says she has used a ‘g-flux’ concept, which relates to overall work capacity and increasing daily caloric intake.
“Another training principle or eating principle which is something that I’ve really followed for the last number of years without knowing the name of it and it’s called g-flux. I want you to think about increasing your overall work capacity and slowly increasing your caloric intake over time.”
She adds that once you have undergone the toning process, burning fat becomes much easier.
“This is one of the great things about toning a muscle or body re-composition is that you start becoming a fat-burning machine in that the more muscle you gain, the more calories you will burn.
Instead of thinking in terms of scarcity, and really trying to diet and watch yourself, think about training like a beast most days. Getting in a lot of steps, getting in enough activity. This doesn’t mean hours of cardio it just means get out and do more to really increase your work capacity if possible,” says Stern.
Erin Stern is always giving back to bodybuilding fans and fitness enthusiasts. She recently delved into 10 reasons why training is an effective form of therapy and also revealed her ideal workout for building rounder glutes.
As one of the best to come out of the Figure category, Stern remains a useful resource for anyone eager to get in shape. She believes muscle toning or body recomposition is possible with proper nutrition and exercise.
To watch the full video, click the link below:
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