Having a shaped, toned body is the primary goal for many gym-goers. However, many are fed countless ‘guaranteed-not-to-fail’ strategies on how to quickly shed fat and attain the perfect look. Such mixed advice often leads to confusion, frustration, and a general feeling of ‘back to the drawing board.’ we understand that every one of us is different, and a ‘one size fits all’ approach just won’t do. So, we’ve designed a healthy, sustainable and evidence-based guide filled with tips to help you efficiently and safely get the look you want.
Regardless of age, genetics and ability, we’ll help you educate yourself, providing expert dietary, training and lifestyle tips for starting to achieve your tone-up targets.
Achieving that ripped physique requires a combination of correct timing, nutrition, progressive training, and appropriate sleep and rest. Fundamentally, nobody can supplement a poor diet, so Weight-Loss should be integrated into any healthy eating plan if you want to tone your muscles, build lean muscle mass and reduce body fat. We know you’re on the tone-up plan, but ultimately, getting you on the road to the results you need requires a balanced approach – integrating the right meals with the right programme and the right supplements
to help you achieve those lean goals.
Tone Up Nutritional Guide
Before we get into the specifics of the diet, here is a guide to an average nutritional targets for a tone up plan
TARGET 1500 kcals per day PROTEIN 40 % / 150g per day
FATS 35% / 58g per day CARBS 25% / 94g per day
WATER 2000ml TARGET STEPS PER DAY 10,000 ESTIMATED CALORIES BURNED 2000kcals (inclusive of BMI and activity levels)
When striving to optimize your physique and build lean muscle definition, always pay close attention to the nutritional value of your daily food intake — making sure to satisfy your body’s energy demands while also creating a calorie deficit. Regular protein (every 3-4 hours) is absolutely essential to maintaining a toned body, while low glycaemic carbohydrates and low-fat snacks also play a major part in getting you there. Life can be hectic and often on-the-go, proving difficult to make the best choices and maintain will power.
To attain that perfectly toned body, you should always pay attention to your daily calorie intake. Your training intensity and rest days should determine your CARBOHYDRATE intake, as this is the primary source that fuels you. During this journey, PROTEIN
will be your best friend, as with the correct timing, type and total, it’s imperative to crafting the look you want. Most of your FATS should be extracted from mono and polyunsaturated sources to support a healthy heart, recovery, and a balanced diet. Target all 3 macro-nutrients for a typical training day. Remember, hydration is also fundamental, so target one small glass of fluid with every meal, as well as a portion of vegetables to optimize your vitamin and mineral intake
PORTION SIZES If you want to tone-up,these are essential
Red Meats PROTEIN When eating red meats and other protein sources like chicken, turkey and
burgers, stick to having a serving that is the same size as a the palm of your hand – having excessive amounts will increase body fat and inhibit your health (i.e. cholesterol).
Cheese and Dairy FATS Be extremely cautious when piling cheese and dairy products on your meals like spaghetti bolognaise and salads. Stick to portions the size as a deck of small matches otherwise staying lean and defined will be an uphill battle.
Oils and Spreads MORE FATS Be careful when applying spreads to meals and snacks and cooking with different oils. Stick to portions the size of the end of your thumb to keep your lean gains and health in safe hands.
Pasta, Rice, Potatoes CARBS We all get that temptation to pile our plates with pasta, rice, potatoes and
many more delicious carbohydrates. However, when striving to get lean, stick
to a serving of carbohydrates the same size as a baseball – make sure you’re
not eating three portions in one go!
10 RULES TO TONE UP SUCCESS
No matter what level you’re at, these 10 ‘Tone-Up’ rules are easy to understand and just perfect for keeping your training on track
1. RESISTANCE TRAINING Incorporate resistance training into your lifestyle to achieve the desired aesthetics
2. PROTEIN EVERY 3-4 HOURS Protein contains amino acids which are the building blocks for lean muscle growth and repair
3. PORTION SIZES It’s time to start getting more precise with portion sizes at every meal
4. SWITCH UP THOSE CARB TYPES Make the transfer high sugary simple carbohydrates to slow-digesting ones
5. MONITOR PROGRESS Ensure you’re achieving results, but remember, patience is the key to success
6. EDUCATION IS THE KEY Each macro-nutrient is metabolized differently even though they all provide calories. Proteins and carbohydrates provide 4 calories per gram, whereas 1 gram of fat provides 9 calories. Constantly eating fatty foods will make those calories rise through the roof, so keep your fat intake below 30% of total calories consumed, with 90% of this coming from healthy fats.
7. CALORIE TRACKING Calculate your calorie intake so you know you’re reaching your daily targets
8. FASTED WORKOUTS Nutrition and getting lean work hand in hand with regular exercise
9. POST-WORKOUT MEALS Feed your muscles what they need instantly for maximum gains
10. PLAN AHEAD Stay organized by treating your meal prep like your workouts!
Workouts to Support Toning Up
To really get that desired definition, everything matters – correct nutrition and supplements, appropriate lifestyle habits such as sleep, hygiene, and of course, a well-structured and effective workout routine! Get your Tone Up workout plan or book a Personal Trainer
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