This is what we are all here for right? So what exactly is this? When people say they want to get toned, they mean they want to firm up, improve their shape and lose fat.
What getting toned actually involves is developing lean muscle mass in the gym and using diet to lose fat.
People get a bit worried when you tell them they need to build muscle, they think of huge bodybuilders and the like. But it is EXTREMELY difficult to get that size, and usually involves training multiple times a day, drug use and enormous quantities of food.
The toned look everybody wants, however, involves training 3-5 days a week for 30-60 minutes with reasonably heavy weights (this is what you will be doing on the challenge) and make sure you are eating properly (calorie tracking, correct macros etc). This type of program in the long-term results in nice lean muscle (think Kate Upton, she is a huge fan of this style training)
So to get the toned look you need to build muscle, there are no two ways about it. Fat will not magically harden and smooth out. You must develop your muscles via strength and hypertrophy training and then you must lean out a little so you can see the muscle. Do this consistently over time and you will see the results you want. Depending on where you are at now will determine how long it will take to reach your goals, but absolutely every person can. It is a matter of consistency and small baby steps forward toward your goal.
Many people will train and train and train and see no difference though, what is that about? DIET! Diet is where the differences to your body really happen. You can bust your ass in the gym seven days a week for multiple sessions a day, but if you are not nailing your food, you won’t see the changes you want. Now, if you just want to get really strong or fit then it is pretty much all training, but for building muscle or losing weight, a good diet in line with your goals is key.
What do I mean by good diet though? What I mean is a diet that has the appropriate amount of calories (not too high or too low), and correct proportions of protein, carbohydrates and good fats. That is pretty much it. No cutting out food groups or swearing off junk food or anything.
Calories are essential. Eat too much, you gain weight, eat too little, you don’t give your body enough resources to build that lovely muscle or enough energy to train properly. For every person that over eats their calories, there is another that undereats, and both struggle to reach their goals.
So there you have it.That is a very simple layout of how to get that toned look. If you have any questions please do not hesitate to contact us.