How to Tone Up
If you’ve been losing weight, and been starting to do some exercise, you may be wondering about “toning up”.
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 a slimming plan that promotes a healthy and balanced diet.
Try putting as many vegetables on your plate as you can.
We’ve got loads of delicious recipes to keep you on track.
Why not try this Stir-fried Beef with Ginger and Spring Onion?
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 level of exercise, take a look at our other fitness articles!
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.
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 journey?
Come join our Facebook group! We have over 850,000 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?