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So you’r goal isn’t to just loose fat, you want to ‘tone’ - get lumps and bumps in the right places … so how do we accomplish this ‘toning’ thing you speak of?
Firstly know that toning means lowering your body fat percentage & muscle building… but don’t freak, you won’t be looking like Arnie anytime soon. You cannot tone fat or target specific areas per say.
There’s lots of conflicting evidence & advice, ultimately however, having two different goals at the same time can confuse things.
Ultimately more muscle = more calorie burn = more fat burn, but you also need to ensure you are having enough fuel for your muscles to grow.
So how do we tone?
The best advice is to keep it simple
1️⃣ work on fat loss, not weight loss. Most people want to see the numbers drop on the scales … this doesn’t necessarily mean fat loss … or progress as weight is built of many components, fat being just one of them
2️⃣ While all macronutrients are important, protein is especially important for building muscle. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training. Plus, studies show that a high-protein diet can help with losing fat and gaining muscle at the same time.
3️⃣ Include resistance training in your workouts. Being active is awesome, but if you have a specific goal to ‘grow’ you need to incorporate progressive overload … gradually increasing what you're lifting, either in reps or weight.
4️⃣ Have a plan … and stick to it & be consistent. In order to promote muscle growth you need repetition. Changing up your programme every couple of weeks won’t help. Maybe ask a PT (or me 😉) for a personal programme to work on.
5️⃣ Educate yourself - nutrition is key, not just how much, but what too! A calorie isn’t a calorie, it’s important to give your body the correct nutrients, food is fuel. Ask me about Diet Coaching if you’re not sure about nutrition.
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Yours, thisfitmum