3 Simple Steps to Getting Toned

These days it seem like every woman who comes to see me wants to get “toned”. That’s great! It’s important to have goals, both aesthetic and non-aesthetic in order to get motivated to work hard on lifestyle changes. Here are the three steps required to get “toned”. Make no mistake, if you can follow these step, you will increase your tone…guaranteed.

Step One: Do resistance training three or more times per week.

Anyone can lose weight on Bernstein’s or any other starvation style diet. That doesn’t mean that once the weight is lost, we’ll be happy. Losing weight with diet and cardio alone is a constant challenge because when you hit a plateau the only way to break through is to do longer cardio or eat less calories.

With resistance training, it’s different. When we gain muscle we are able to burn more calories at the same body weight. We can increase the intensity of exercise with tempo or increasing the weights we lift, instead of have to eat less or exercise for longer.

Plus the “toned” look requires muscle. The word refers to a look that shows muscle definition...so build some!

Step Two: Eat calculated macros based on your genetics and your exercise frequency.

Remember that there’s no set amount of calories that we should all be eating. When I was growing up I heard that people should have about 1500 calories a day, yet here I am fit and “toned” eating 2500 calories a day. Calories and macro ratios need to be individualized for optimal results. Getting “toned” doesn’t always mean eating less. More often it means eating different macro ratios than you have been eating when you are unsatisfied with your physique. Generally this means a high fat, low carb and moderate protein diet…but understanding your genetics can make for more effective meal plan optimization.

Step Three: Be consistent.

This doesn’t happen over night. We’ve all heard that before, and we understand it. Yet every time the story is the same: client starts training, gets awesome results for the first 1-4 months, then plateaus and starts to lose meal planning and exercise frequency. Breaking through plateaus can only happen with increased compliancy with the program. There will be no progress without consistence…for life. That’s why compliancy to meal planning and exercise intensity should be seen as 80/20. If you can follow a program 80% of the time perfectly, then the other 20% not being perfect will still be just fine in the end. You can’t be expected to skip cake on your birthday or avoid your mother’s Christmas dinner, but you can stick with the program diligently 80% of the time.

Ok listen, I know these steps are annoying. You knew this already and yet you’re not doing it! Contact me and I will help you discover your macro ratios and build you a training program to help you follow these steps. Email me at info@keylifestylesolutions.com