Articles » How to tone up your body
Boosting you body tone is the key to a firmer more shapely body that looks great in the latest must wear fashion. Toning focused workouts are ideal if you don't need to lose more than 7lbs to achieve your ideal weight. They're perfect if you're ready to get rid of those niggly bits of fat and sculpt your body into its best ever shape (if you're aiming to lose weight and have more than seven pounds to go, our weight loss tips might suit you better).
Quick 5-Step plan
Step 1. Stay hydrated and eat regularly
To sculpt a firm, slender body it's important to start drinking two to three litres of water and eat five to six small, protein rich meals to support slender toning (see our meal plans for some great snack and meal ideas). Get into a routine and it becomes easier than you think.
Step 2. Create a calorie deficit
Toning up involves reducing body fat (for many women) so you'll need to burn more calories than you're eating, by exercising regularly and controlling your calorie intake (don't consume less than 1500 calories per day). Most women get great results when consuming around 2000 calories when looking to tone-up. See our 2000 calorie meal and exercise plan.
Step 3. Consume quality lean protein in each meal
Many women achieve their weight loss targets but are unhappy with the firmness and shape of their new body. Performing resistance exercise 2-3 times a week (like bands, machines, weights or vibration machines) will help to boost tone, but protein is also essential to help lift and shape your body and get results from exercise. In fact, protein is even more vital when you start controlling your calories, because muscle tissue can be used as energy. Boost your intake of lean proteins including chicken breast, fish, low fat diary and other lean meats. Definity shakes and Crisp bars also contain pure whey protein, making them ideal toning support - with zero bloating!
Step 4. Use shape-up nutrients to boost results
For optimum results you may also want to consider adding certain nutrients to your diet to aid toning and fight the last few excess lbs. Sculptress capsules with weight loss nutrients are ideal to help you hit your target weight, while Definity capsules can support toning with pure CLA. These unique and natural nutrient blends will help you tone-up faster, when combined with a sensible and exercise plan.
Step 5. Increase your high intensity training
Once your nutrition is under control - you're half way to fast toning results. However, the other vital key is exercising with real intensity. Our exercise plans have been designed to help you get fast results - whatever your schedule. The key is to work as hard as you can, not train for hours at a low intensity. This approach increases the number of calories burned both during and after exercise, because it raises the metabolic rate for longer. This means that intense resistance training (exercising with a weight that you can only lift for 6-12 repetitions per set) or high intensity cardio interval training (like a spinning class) will deliver better results than a gentle hour on a treadmill. We promise that when you follow these nutrition and exercise guidelines you'll get a firm, toned body that will boost your confidence whether you're on the beach, wearing an evening dress or simply going out in your favourite jeans.
Send this article to a friend
