Most Ladies I talk to say, “I want to tone up” at their introduction session or when they start talking about their goals, so I thought it would be a good idea to share what this actually means and what you need to do to ‘get toned’ plus also share a little of my own journey.
Most Ladies when they talk about getting toned mean they actually want to create a firmer, shapelier body and look and feel better about themselves. A simple explanation of how to achieve this is by increasing your muscle mass and reducing your body fat to give you some great definition.
And, most Ladies will set unrealistic expectations about how long this process will take. If you are in great shape right now it might only take several weeks of eating and training right to achieve your goal, but for most who want to ‘Tone Up’ (aiming to lose between 1-2 stone – which is the average for the Ladies joining Fitterbody Bootcamp), it’s going to take several months of dedicated hard work both in the kitchen and at Bootcamp. My journey took 12 months to lose 37lbs and 16% body fat!
To look more ‘toned’ you need to reduce your body fat to a point where your muscles are visible, having definition when you are wearing your normal day to day clothes. Reducing your body fat in this way really comes down to your nutrition and often the scales will not tell you the whole story.
This is not about trying to get really ‘skinny’, this is about eating well and training hard to get your body into great shape and achieve an overall ‘fit’ look…..but most importantly it’s about feeling great within yourself and being healthy!
The second area you will want to look at to achieve the ‘toned look’ is muscle development. Lots of women fear building muscle as they believe they will end up looking manly but the reality is that women don’t produce enough testosterone for this to occur and you will notice that incredible things will start to happen to your body.
Many Ladies have been members at gyms and other cardio based classes, which is important in your mix, but hours spent running on a treadmill will burn calories and body fat but it won’t get you the shape you want. What you actually need to do to get the bum or the shape you want is to incorporate weight training.
The third area and the most important is what you eat and drink. The largest single impact on your body shape will be by changing what you put in your mouth each day. To keep it really simple, start eating small portioned sized meals regularly throughout the day and focus on whole natural foods that actually offer nutritional value rather than processed foods that come in a packet.
So getting toned is really about achieving the body shape you want that will make you feel fantastic inside and out. Focus on fuelling your body with the right foods which will make you feel better and reduce your body fat, then make sure you are weight training regularly each week as part of your training programme.
It normally takes just a couple of weeks to start seeing results – once you see them that is all the motivation you will need to keep going and embrace these new healthy habits for good.
Have a great day 🙂