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Toning Your Body - A Basic Guide - lifting weights, eating salads and walking more

Probably one of the most common goals we're presented with by clients is 'to be more toned'. You may be intrigued to hear this is probably one of the simplest goals to fulfil. So here are our top 3 tips to get a more toned body:


1. Strength Train

This is probably where I find most people are not hitting the mark which therefore makes it the biggest rock for most people to move. I'm by no means saying you have to smash the weights 6 days a week like Arnold Schwarzenegger but a simple resistance training programme consisting of 2-3 days of weight training per week should suffice.


Key tip: For most of you the bodyweight at home workouts aren't cutting it. They're great to get you moving and keep you ticking over but the real progress is made in the gym.


2. Calorie Intake

If you want to see more definition in your arms, legs or anywhere in your body it's likely you'll benefit from dropping some body fat in those areas. One way to do this is by reducing your calorie intake. The most accurate way to do this is by tracking your calories using any calorie counting app, our recommended app is MyFitnessPal. If you have strong feelings against this or have had a history of disordered eating, we can still achieve the same result by being more conscious of what we're eating.


Key tip: Focus on filling up your plate with veggies, drinking lots of water and making sure you consume adequate protein. This is a great way to reduce your overall calorie intake.


3. Calorie Expenditure

Another way to help drop body fat and help improve the toned look of your muscles is to increase how much moving you do throughout the day. We are big advocates of frequent walks and find that step tracking (particularly with friends) can be a really fun way to move more. It doesn't have to be intense but it can be, so feel free to throw in some cardio sessions on the cross trainer, a home workout or a jog around your local park.


Key tip: Make sure these activities are ones you enjoy, if you hate running - don't run! There's so many options and if you like it, you're far more likely to stick to it.


These are the foundations of building a more toned, more defined and stronger body. If you have lower levels of body fat then you should put your emphasis on weight training, if you know your body fat is slightly higher then all 3 are important for you. What's more is these 3 points all contribute to a body which is healthy and high performing too.




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