How to Tone Up | Slimming World

If you’ve been losing weight, and been starting to do some Body Magic, you may be wondering about “toning up”.

how to tone up - 2

This is something which we’ve had loads of questions about over on our Facebook Group so here is some great advice from Tony about How to Tone Up!

What is “toning up”?

Simply put, toning up is the visibility of the muscles, the shape, and the definition on your body.

The more “toned” we look, the more defined shape we have!

How does toning work?

We need to have a low enough amount of body fat with a good amount of muscle mass to show definition.

This doesn’t mean 3% body fat and the muscles of a bodybuilder though!!

As both lowering body fat and increasing muscle work hand in hand here, we can see progression in a fairly short amount of time as we can work 3 avenues at the same time to get there – diet, cardio and weights.

If you stick to all 3 avenues to get defined, trust me, it will work!

  • Diet! What you eat and drink is key as always. A healthy diet and a slight calorie deficit means you will lose weight. A “slight” deficit means it should be more aimed towards fat loss.
  • Cardio! Extra cardiovascular work (more than your current levels of activity) will all aid in lower body fat, along with your diet your metabolism will be faster, burning more calories, speeding up your journey.
  • Weights! A few easy, specific exercises each day will help add muscle to your body creating the defined and toned look. Along with diet & cardio, we’re onto a winner here!

It is important to be realistic with your 3 avenues.

Don’t one day attempt a 10km run if you’ve never run before because trust me, that’ll be the last time in about the next 5 years that you run!!

Slow and steady wins the race.

How Do I Tone Up?


Maintain a slight calorie deficit. Stick to the Slimming World plan as it is a healthy and balanced diet, without the hassle of calorie counting.

Try putting as many speed foods on your plate as you can to increase the ratio of speed to other foods!

How to Tone Up | Slimming World

We’ve got loads of delicious recipes to keep you on track.

Why not try this Syn Free Stir-fried Beef with Ginger and Spring Onion?

How to Tone Up | Slimming World


Be a little more active than you already are; 5, 10, 15 minutes a day is all it takes to get going.

Take the stairs at work rather than the lift. Walk the tube escalator rather than stand and wait.

For some more great tips on how to increase your Body Magic, take a look at our other fitness articles!

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Finding Time for Body Magic | Slimming World
How To Tone Up | Slimming World
How To Do Body Magic Well (Ish) | A Pinch Of Advice
How To Get Rid Of Bingo Wings | Slimming World
How To Get Rid Of Bingo Wings | Slimming World
The Whoosh Effect Explained-1-2
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Whether you use a tin of beans or a dumbbell, make your muscles work.

Stick to the well known 12-15 reps for 3 sets (for each exercise, 3 exercises is plenty for now).

If you get to 12-15 reps and you still feel ok and could do a few more, you MUST increase resistance/weight.

The muscles in our bodies have to be worked and pushed to their limits so they think “we have to get stronger and grow”. If you don’t, they unfortunately won’t grow.

If you follow these simple guidelines, you will find yourself toning up in no time!

Who is Tony?

I’m the newest addition to Pinch Of Nom! I’m a PT, and I also own and run Protein Food Shop.

how to get rid of bingo wings - pinch of nom slimming world

So I do actually sell sausages and chicken thighs! Check out the Protein Food Shop website for more info.

Need some extra help & motivation on your Slimming World journey?

Come join our Facebook group! We have over 300,000 members, who want to help you! You wouldn’t want to miss out on the fun would you?


You might just find the inspiration you need from our awesome members. If you’ve joined already why not invite any friends that may find it helpful?

Pre-Order Our Cookbook Now!

We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available for pre-order!!

Pinch Of Nom Cookbook - preorder

The book will feature 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!

Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing.

The book will be released on the 21st March 2019, and if you pre order now you won’t be charged until it’s released.

Check out our cookbook page for more information!

  1. Hi Tony, I wanted to know what is the best training to do on a weigh day I weigh in on a Tuesday afternoon and go to the gym in the morning I’ve heard that your muscles hold water after training?

    1. Hi Carron
      If you’re in our Facebook group, Tony is answering questions live right now! He’ll be around until about 9pm. 🙂

  2. Hi there I have a failed knee replacement and so do not hsve a knee joint is there any exercise you can recommend to me bearing in .mind I cannot lift that leg without help of something … I am currently doing slimming world

    Kind regards
    sherralynn LONGMAN

  3. I use Myprotien flavoured drops. Are they ok to use in slimming world? Can’t find how to syn them. I’ve lost over 4 at with SW. I walk every day.

    1. Hi Bridget
      We don’t allow syn requests in this group, but if you don’t have access to the SW website then there are a number of FB groups dedicated to providing Syn values.

      You can ask for Syn values in the How Many Syns Facebook group. Or you can look at syn values in the Syns Allowed Facebook Group.

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Slimming World Recipes
A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!