How To Tone Up
SO many people, I mean so, so many people (mainly women), say they want to tone.
“I just want to tone up.”
“If I could just tone my abs I’d be happy.”
“I wish my arms were more tone.”
Little do these people know that they actually have the same goals as most women in the lifting room at the gym.
“Toning” refers to being able to see some muscle definition. It doesn’t matter if you mean a large muscle or a small muscle, women want to see a little skin on muscle. They want to feel and appear tight and toned.
Before I tell you how to achieve it, I will tell you what WON’T work:
Long, drawn out sessions of cardio
Lifting light weights for many repetitions
Restricting your eating
These habits described above may lead to fat loss (keyword - MAY) but they will not get you the desired tone look you are looking for. And even MORE importantly, the attitude leading towards these habits is NOT sustainable or mentally healthy (and that shit’s IMPORTANT).
So now that I’ve told you what won’t work, let me tell you what WILL:
Step 1) Accept and love yourself as you are
I know this does not sound like what you want to hear but it’s important. You can LOVE yourself and APPRECIATE your body and be PROUD of who you are on the inside and the outside while still wanting to change it. I believe this because I live this currently. It took me awhile to get here, and insecurities still pop up (don’t they with everyone though?). It is quite a delicate balance, a walk on a tightrope if you will, but it is possible and doable and sustainable. I promise.
Step 2) Take control of your nutrition
In order for ANY change to happen physically, you must take a look at your diet first. Your body needs a solid blend of macro and micro nutrients in order to function properly and do what you want it to do. Start big and then narrow down. Make sure you are eating a ton of veggies, lean proteins, healthy fats and whole grains. Then, consider getting a professional to do an accurate calorie/macronutrient breakdown for you so you can be sure you’re getting in everything you need without going overboard. Your body can not change if you don't properly fuel it. Eating less and less and less will not work - it will simply slow your metabolism to the point where any fat loss is practically unnoticeable and you eventually give up, eat a ton, and the cycle starts all over.
Step 3) Lift some heavy stuff 2-4 times a week
Women: you will not get bulky. Let me repeat: YOU WILL NOT GET BULKY. Well ok, you will if you eat at an insane surplus and take steroids. My guess is you aren’t going to be doing that. Women are built differently. We don’t pack on muscle as easily as men do. We don’t have the testosterone for it. The reality is lifting weights leads to muscle breakdown and regrowth. You need to eat enough of the right stuff in order to fuel your body for muscle repair. This process naturally speeds up your metabolism, and not just an hour after your workout. 24/7. Like an engine, leading to long-term weight management. It’s AWESOME.
So when you are lifting, shoot for somewhere in the 8-12 rep range per set. And this doesn’t mean that by 12 you stop regardless of how fatigued you are - it means the weight should be heavy enough that doing a 13th rep with proper form just isn’t happening. Yes, you need to lift heavy. Light weight will not cut it - it’s a MYTH that light weight and high reps will “tone”. Your muscles need to be stressed and fatigued in order to grow and change. And by heavy I mean what I just stated above. Its different for everyone - for some, 25lb dumbell bicep curls might get them to 11 MAYBE 12 reps with good form. For others, it might be 10 lbs. It depends on you!
Speaking of bicep curls, sure, do them - but the focus should be on compound movements during your workouts. Compound movements are exercises that work more than one or two muscle groups in your body. Think squats, deadlifts, bench press. Again, consider hiring a professional to walk you through these movements with proper form. I happen to know a few good ones ;)
Another tip: try shortening the time between sets, or even doing an active rest of jumping jacks or kettle bell swings, in between sets to keep your heart rate pumping and calorie burn high. You can hit two birds with one stone using this method (though I don’t recommend it long-term).
Step 4) Get active
This can be intentional cardio a couple times a week - a jog or time on the elliptical. But it doesn’t have to be. If you already have an active lifestyle then there is no need to stress yourself by adding more. You heard me: you don’t need cardio in order to “tone”. Strength training and diet control will give you everything you need. Of course, moving and breathing heavy and sweating is just plain good for your heart health and longevity, and it burns extra calories, so try to find ways to be more active in your daily life. Take your bike to the grocery store, go for a long walk after dinner, stand at your desk while at work, take the stairs...it all adds up.
So that’s it folks! With a healthy mind-set, solid diet, proper strength training utilizing progressive overload (slowly increasing the weight and/or reps over time) and just a little more activity built into your life, you can both build muscle and lose fat to show the muscle you’ve worked hard to build.
Go get strong. And look like a bad-ass while doing it. :)