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The Best Way To Tone Your Body – 4 Secrets To Being Toned Up !

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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.

treadmills at gym

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.

high protein foods

Trying to take in this much protein from food alone can be very hard, so to easily boost your protein intake you could try out some high-quality whey protein powders. This specific whey protein is perfect for any diet: Click Here For The Review

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.

water

 

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.

heavy deadlift

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 ?

10 thoughts on “The Best Way To Tone Your Body – 4 Secrets To Being Toned Up !

  1. Great article. I’ve recently taken my exercise and eating plan seriously to shed those extra kilo’s for the summer. I was interested in learning that taking in enough water can help to build and tone your muscles. I had a look at your suggested strength training exercises and you’ve given me a good idea of what I should be doing.

    Thanks so much !

  2. You are preaching the same gospel as I am.

    I always believe that you need to control your calorie intake: more if needed, less if necessary.

    Drinking a lot of water also helps metabolism, most of us tend to drink too little every day.

    Of course, working out is the best way to tone the body. You can’t expect a fit body without working out, can you ?

  3. This really is a great article. I always struggle with weight and have always been overweight, but in the last couple of years I’ve change my diet and started weight training. I’ve been looking to get some whey protein and I would like to know what protein shakes do you recommend ? and how many times a week should I train ?

    1. Optimum nutrition’s gold standard whey protein is the best and if you would like to see a full review of it: Click Here. As for training you should go for 5-6 days out of the week, but nothing less than 3 days (if you do 3 days then they should all be full body workouts).

  4. Hi Andrew,

    You’ve got some good information here, I can see you know your stuff, but I’ve got a question for you.

    I know you said high-protein foods are the best for getting toned which is all true, but what exact foods (like chicken, eggs, nuts) should I consume more than others ? I’m going to try and cut over the winter to prepare for summer and I think this would really help me.

    Thanks,

    Lyle

  5. I was totally expecting to see an article all about weight loss when I saw the headline so seeing you talk about eating to gain muscle was a nice surprise !

    I didn’t know that I hit your recommended protein intake, but I have recently changed my diet to include more protein, more vegetables and more water and in about 3 weeks I have lost 5 pounds and 2.5% body fat which I was stoked about.

    I would also add to replace carbs for most of your meals (assuming you want to cut weight) with legumes. This allows you to eat enough calories without storing extra carbs as fat.

    1. Well done for losing 5 pounds in 3 weeks Jeremy ! and legumes are definitely one of the best sources of carbohydrates when your cutting weight.

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