Our Top Tips For Toning Up

 toned woman doing push ups

Words By: Margaret Galang, YMF Founder

Toning up is probably the second most common goal after losing weight. So how do you tone up exactly? Increase your lean muscle mass and decrease your body fat. By doing so you will see more muscle definition in your body, which is the “toned” look you’re after. It’s pretty simple really, so start following our top tips for toning up and you’ll have that dream body in no time…

Lift weights

If you want to gain lean muscle mass then you have to do resistance training. This includes lifting weights and doing body weight resistance exercises. Start with whatever you can manage and aim to progress each week. You must always be challenging your body if you want to see any changes. Our bodies adapt pretty quickly so constantly challenging it by increasing the weight you lift or doing more reps of body weight exercises will ensure you don’t plateau and continue to see results.

Do HIIT workouts

If you want to decrease your body fat without losing the muscle mass that you are working so hard to gain, stick to high intensity interval training (HIIT) rather than long endurance type cardio. HIIT training is any workout that involves intense bursts of exercise followed by short recovery periods or less intense exercise. You will find a whole range of HIIT style workouts on our Facebook or Instagram.

Eat healthy

What you eat plays a major role in your health and fitness goals, and toning up is no exception. You can’t out-train a bad diet. So you need to make sure that what you’re eating is in line with your goals. For increasing lean muscle mass, ensure you eat enough protein to support your muscles. Aim to have approx. 20g of protein within 20-30 minutes after a workout. For decreasing body fat, stick to fresh and natural food sources – lots of lean protein, vegetables, fruit, good fats, and wholegrains.

Be consistent

Consistency is the key. Results don’t happen overnight and quick fixes don’t work, especially when it comes to toning up. It takes time and consistency to see results. Set a plan, and stick to it for at least 8 weeks if you want to see a real difference.

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Margaret Galang