First off, let us define what toned actually means.
Looking ‘toned’ refers to having more muscle appearance in a resting state. Now how can we achieve this appearance?
Yepp – by having more muscles.
Two things you need to make this look become reality:
1. Build muscle mass
2. Lose body fat (so that you reveal those gains).
And let me tell you once and for all:
You can’t tone your muscles (bye-bye YouTube 20min Toning Workouts). Either you grow or shrink a muscle. The word ‘toned’ only applies to the look.
You need to go through two different phases to achieve the ‘toned’ look:
A building phase and a fat loss phase.
Now the reason why so many women are not achieving the ‘toned’ look is that they don’t do one or the other phaseproperly.
So here are my 6 ‘toning tips’
Tip Number 1: Prioritize lifting weights
Lifting heavy weights is key to building muscles. Not using proper resistance will leave you with nothing but wasted time.
Tip Number 2: Apply progressive overload
Getting stronger over time is crucial to building beautiful muscles. They will give you the shape you aspire.
Tip Number 3: Focus on one goal at a time
Either you are building or you are losing. Don’t try to do both at the same time. Yes, there are scenarios where it’s possible to achieve muscle gain and fat loss at the same time. But choosing and prioritizing ONE goal will lead to better results. Decide, commit and go all in!
Tip Number 4: Give yourself time
A building phase should take you at least 6 months. From personal experience, I would choose a full year. Growing muscles and getting stronger takes time. We are here for long-lasting results. The earlier you accept that, the better.
Tip Number 5: Match your nutrition to your goal
Eating in a calorie deficit will lead to fat loss, we all have heard that hundred times. But don’t forget to eat enough calories to build muscles. It can be challenging, especially if you have never done it before. Increase your caloric intake step by step and fuel your body for performance and growth.
Tip Number 6: Prioritize sleep & stress management
No matter if you are in a fat loss or building phase, your recovery plays a big part in reaching the ‘toned’ look.
If you’re ready to do the work but need some guidance on your way, apply for our 1:1 coaching HERE. Together we will go through all phases of body transformation that WILL give you the look.
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I'm a Health & Fitness Coach and Personal Trainer based in Berlin who loves to dance to Queen B tunes in her kitchen and eat salted caramel ice cream (or chocolate).
Back in 2016, I went from a full-time party girl to a sports enthusiast.
I was so sick of hangovers, feeling much older than I was, and not being able to wear my favorite clothes, that I took an U-turn.
I felt so in love with training & nutrition that in 2017, I quit my deadly boring office job.
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