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The first factor to consider is that wanting to 'tone-up' is not a goal. What people usually want when they say "tone-up" is to achieve that lean and defined body type that you regularly see on the cover of most magazines. This means that you really have two goals; to reduce body fat and build a little muscle mass.
Your main approach to this goal should be to make those fundamental lifestyle changes that will get you 90% of the way towards your target physique, and we'll talk you through those steps in a moment.
Once you're in this position you can look to make targeted tweaks to your lifestyle in order to build more muscle or lose more fat, but doing both at the same time can be tricky for a beginner. A common approach in the fitness industry is to pursue each goal separately through alternating phases of bulking (building muscle) and cutting (burning fat).
Once you've achieved your targets you can then go into maintenance mode and adapt your lifestyle to support your new found body!
How the body looks at different body fat compositions is unique to each individual, but as a guide, if getting lean is your goal, for women this will mean a range of 16-20% body fat and males should target 10-14%.
Your diet is the single most important factor in changing your body composition and should be your first priority when trying to tone-up the body.
If your current goal is to get that body fat percentage down then you need to be creating a calorie deficit. Alternatively, to build muscle you need to be training in the right way (see step 2) and eating a calorie surplus above your maintenance levels.
Checkout our article on calorie tracking and how to calculate your maintenance level of calories in our Guide to Fat Loss article.
As a general guide, stop eating processed food and drinking juices or soda, and focus on whole, natural foods and water. This should keep you more full and for less calories. Cutting out the liquid calories alone usually has a huge impact on intake.
If what you're looking to achieve is a defined, toned look, rather than big, bulky muscles you need to create a well balanced training regime designed for good health and overall fitness.
We would recommend combining both weight training and cardio exercises for maximum effect. Weight training will help shape your muscles and up your calorie expenditure (focus on big, multi-joint exercises), and cardio (particularly interval training, which involves repeated, short, intense bouts of exercise) will keep the body fat low.
When it comes to health and fitness there's no such thing as one perfect lifestyle suited to all people. What works for one person may not work for you. It's important to keep on learning, testing out approaches and seeing how your body responds.
Over time, you'll really start to understand your own body and can build a lifestyle that supports your goals.
Consistency is key and try not change too many things at any one time. This will help you identify what factors are affecting you, in what ways, and won't over stress your will power too much!
Progress tracking is one of the best ways to stay motivated and maintain focus on goals. Changes in body composition happen slowly and it can be difficult to see just how far you've come.
Luckily, we've built the ultimate fitness journal and body tracking service and it's completely free to use. The platform can be used to track progress pics, body measurements (such as biceps, body weight, body fat, chest size etc) and journal entries to build a timeline of your body and explore your health and fitness.
If toning-up is your goal, we'd recommend tracking body weight, body fat levels, and taking regular progress pics to start with.
“Half way through prep 🤪
Just really proud of how much I’ve progressed through the lockdown🥺 I am 10 times happier now than I was in the first pic!
Also HELLO QUADS
Let’s go for the final 5 weeks 🤩”
#GymLife #Workout #LegDay #TrainHard #Gains #GirlsWhoLift #WeightTraining #Home...
Ryan Dengler’s transformation, 6 years apart -
“Same bathroom, 60 lbs heavier. A lot can change if you want it bad enough😤”
#beforeandafter #transformation #muscle
Via Instagram: ryan_dengler
Famous strongman Eddie Hall’s before and after transformation in the run up to his fight with Thor!
433lbs / 196kg ➡️ 348lbs / 158kg
#beforeandafter #Transformation #Beast #Boxing #Strongman #UnleashHell #TeamBeast
Via Instagram: eddiehallwsm
How does one enter weight? And what does log mean?
where to enter height
Waiting for the right time is seductive. Our mind tricks us into thinking that waiting is actually doing something.
It's easy to land in a state where you're always waiting ... for the right moment, for things to be perfect, for everything to feel just right. It's easy to convince yourself that you...
I was well over 200 lbs and was eating fast food 3+ times a day, everyday. I had a negative outlook and my “why” was 100% for the physical results. I also thought I could still eat the same way and lose weight because I was now working out. 🤦♀️😅 (SPOILER ALERT🚨you can't 😭)
Tracy Cook’s transformation -
"I had never been able to consistently stick with any type of fitness activity. My life centered around work and that is what had defined me,".
But three years ago, Tracy decided to make fitness a priority in her life. She started running and using kettlebells, ev...
#lean #strong #selfie
Via Instagram: @benkbowers
Incredible weight loss transformation
#weightloss #muscle #beforeandafter #transformation
1 year and 10kg difference
#beforeandafter #inspiration #transformation #goals
Not sure about the lights but that concrete 😍
3 month cut results
#cut #weightloss #transformation #lean
Halle Berry on Twitter “finally got em” at aged 53
#abs #halleberry #celebrity #lean #hallebelly 😏
#babyweight #transformation #pregnancy #bedoreandafter
The potential of the human body is incredible...
“This is what it comes down to. You can tell yourself you’re not good enough, you can let the images you consume tell you that you’re not good enough, you can let other people tell you that you’re not good enough, and you know what’s going to happen?
You’ll stop fucking being good enoug...
#beforeandafter #lean #transformation
#beforeandafter #transformation #weightloss #woman #body #lean