How to Get That "Toned" Look
Here’s what I got for ya:
The 2 methods to get more toned.
Figuring out where to start.
Strategies for the 2 methods listed above.
Methods for getting more toned.
Let’s say you’d like to tone up. Maybe you want a little bit more definition in your arms or legs. How do you do it?
First, it helps to get more specific. When someone says they would like to get more toned, they mean they would like to improve their muscle definition. That can be done with 1 or both of the following objectives:
Increase muscle mass.
Decrease fat mass.
Where do you start?
Should you focus on increasing muscle mass, decreasing fat mass, or both? You’ll have the most success focusing on both to an extent, but you might be better off putting more emphasis on one compared to the other.
If you have a lot of excess bodyfat, you would be better off putting more time and attention into losing that bodyfat. It will take a LOT of muscle mass to become toned if you have a large amount of fat to lose.
On the other hand, if you have relatively low bodyfat, putting more emphasis on building muscle will be the easier path, as getting to even lower levels of bodyfat will be extremely difficult (and potentially unhealthy).
However you decide to start, a lot of the principals will be the same.
Strategies for losing fat.
The only thing required for losing fat is a calorie deficit, meaning you are consuming fewer calories than you are burning. Easier said than done…
However, there are many things in addition to a calorie deficit that will help you feel more energized, preserve muscle mass, burn some extra calories, and make you less hungry during that process.
For example:
Getting enough protein.
Getting enough fiber.
Limiting alcohol consumption.
Avoid being overly restrictive.
Keep certain snacks and foods out of the house.
Walking more and increasing your step count.
Eating slowly and mindfully/undistracted (like no TV or phone while eating).
Managing stress with something that isn’t hyperpalatable food.
Losing weight at a slower, more sustainable rate
Strategies for building muscle.
I’ve written more about this topic in the past. Check out the article below:
If you don’t want to read that one, here’s the quickest muscle-building-101-summary I can give you:
Any rep range works (to an extent… 50+ reps per set might not work so well), so long as the last rep of each set is quite challenging.
Machines and free weights are equally effective.
Longer rest durations tend to be more effective. I recommend resting for at least 1 minute in between sets to ensure you are properly rested before doing your next set.
More sets per week tends to be better than less sets per week (assuming you can recover from it).
It’s all pretty simple… just not that easy!
When you’re ready, here’s how you can work with me.
I help busy professionals lose fat and get fit with time-friendly fitness and nutrition plans so they can have long term weight loss success and more energy in their daily lives without constantly preparing food or spending hours exercising.
I customize your entire fitness and nutrition plan. On top of this, I offer daily (unlimited) communication, so you can get maximum feedback and support from a coach.
If you’d like to hear more about how I can help, schedule a free call with me by clicking this link.
For more information, visit thespottercoaching.com.