The most common things I hear people say is that they want to "lose some weight and tone up".
Let me break down what this actually means and make you think about what you are doing.
First of all, "toning" means getting your body fat down to a point where you can see the definition of your muscles. This means that you actually have to have some muscle there to get the toned look. The people I hear say that they want to tone up usually don't do any weight training, or they don't push themselves enough with their weight training to build the muscles needed to get the toned look. E.g. They lift very light weights and do high reps (this is another myth, you need to lift heaviest weight you can for the rep range you are using).
Most of the women I talk to say they don't want to build muscle as it makes them look manly (this is also a myth as I myself have never seen a women that looks manly from lifting weights!). When it comes to losing weight to get the toned look people think that as the numbers go down on the scales, you will all of a sudden get a body that is shaped and have good muscle tone. Also these people think that doing just cardio and eating a low calorie diet will get them there.
This is not true, Unless you have a good foundation of muscle already, this will not happen. By focussing on the number on the scales and doing lots of cardio you will just end up a smaller version of what you are now, but with less muscle mass, weaker and lacking energy.
Numbers going down on the scale doesn't mean just fat loss, you could be losing muscle and dehydrating the body also. Does this sound like a good idea to you?
To get the "toned" look you need to be focussing on weight training to build muscle (this means lifting heavy) and being in a slight calorie deficit so that your body burns fat and maintains muscle mass.
You also need to be eating plenty of protein in your diet to help build muscle and aid recovery from your training. I'm yet to see someone come to us that is eating enough protein per day, and when they do try they struggle as they feel too full to eat any more. Surely this is another way to stop you over eating with your calories?🤔 #fitlife #fitfam #legday #fitspo #gym #strength #noexcuses #jwfitness #goalsetting #squats #trainhard #bodybuilding #workout #gymmotovation #nopainnogain #gogetit #getfit #getstrong #fitness #toning #strengthtraining #gymlife #fitnessgoals #fitfluential #gains