Being toned requires you to have a firm/muscular body and then having a low enough body fat to see that definition/shape. So the more muscle and less fat you have the more toned you will appear to be. It is also important to note that you can’t just tone up one part of your body because differences in muscle size/function can slow down or even reverse your progress in some extreme cases and create some serious injuries. Now if you would like to prevent this and get toned up here are the 4 most important things that you must do without fail:
Eat In A Caloric Deficit Or Surplus
The most important principle if you want to look more toned is to be in a caloric deficit if you’re carrying too much body-fat or be in a caloric surplus if your already lean and need to gain some muscle. This deficit can either come from the diet or exercise or even a combination of both. Although, doing a combination of both has been proven to be the most effective for consistent fat loss.
So no matter if you’re eating in a caloric deficit or surplus you should make most of your calories (70%) come from healthy whole unprocessed foods. You’ll see very fast results by doing this.
Increase Your Protein Intake
Increasing your protein intake is extremely important if you are trying to lose body-fat because it helps sustain muscle mass during the weight loss and if you’re trying to gain size then once you break down the muscle in the gym it will need a lot of protein to repair/build it back up. No matter what your goal is you should seek out at least 0.9 grams of protein for every pound of your body weight to build and maintain muscle mass. When you are cutting (losing body-fat) you should increase this to 1.2 grams of protein for every pound of your body weight.
Another huge benefit of having a high protein diet is having a higher satiety. This will allow you to feel less hungry while being in a caloric deficit.
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Drink A Lot Of Water
The fact is that without drinking enough water your muscles will start to breakdown, this is because muscles are 70-80% water. So if your goal is to look more toned then drinking a lot of water (around a minimum of 4 litres a day) is one of the keys to superior muscle growth and maintenance.
Do Some Form Of Resistance Training
If you’re not doing some form of resistance training that uses an ideal amount of frequency, intensity and volume to progressively overload your muscles then you will find it very hard to look more toned.
The reason why resistance training is needed is because the only way to look more toned is to have a good foundation of muscle built on your body. Now once you have built this foundation of muscle on your body you will need to get to a low enough body fat percentage to actually look toned, unless you were already skinny and built that muscle without putting on much fat. When you start to lose weight you will lose not only fat, but a lot of muscle so when you do resistance training e.g. bodybuilding, powerlifting, Olympic lifting or cross fit it will minimise the muscle loss.
Additionally, having a good amount of muscle mass is very important to maintaining a healthy/toned body because muscle tissue burns roughly 7-10 calories per pound per day, compared to the 2-3 calories per pound per day for fat which means you can eat more calories !
To sum up tone is just a matter of having a good foundation of muscle mass and then having a low enough body fat percentage so that muscle can be seen. If you have anymore questions about getting toned up then leave a comment below. If not then share your thoughts on these 4 principles to getting toned, do you agree with them or not ?