Aug 11, 2021

Toning up vs weight loss

First let's get the basics right: toning and losing weight aren't the same thing.

Weight loss is more straightforward as it simply involves lowering your body weight, which can commonly be done by dieting alone.
Toning, whilst the common term, is about a leaner, stronger-looking physique, which involves losing fat, rather than just overall weight loss.

Depending on what your goal is, you'll need to shift your diet and workout routine to achieve it. Below breaks down the different type of workout you'll need to employ for either goal.

Lift Weights to Tone Up

When it comes to toning - i.e. burning fat and sculpting muscle - strength training is what you want to be doing.

When planning your workout routine keep in mind:

Plan to train each muscle group at least two times per week.
Total-body exercises are the most efficient way to accomplish your strength training goals - i.e. target to work every major muscle group in one session.
Incorporate several compound exercises (e.g. deadlifts, squat thrusts or renegade rows) for each workout to ensure you're hitting all the muscle groups.
Build in recovery time between your strength sessions. Avoid training the same muscle group on back-to-back days. Allow your muscles to recover for 24 to 72 hours before your next workout.
During recovery days either take the time off or focus on low-impact activities like easy walking or yoga.

A Sample Full-Body Strength Workout

Stretch and warm up
Squat press: 8 to 10 reps x 4 sets
Push-ups: 8 to 10 reps x 4 sets
Deadlifts: 8 reps x 4 sets
Up and down plank: 10 reps x 4 sets
Hip thrust: 10 reps x 4 sets
Arnold press: 12 reps x 4 sets
Chest press: 10 reps x 4 sets
Bent-over row: 10 reps x 4 sets

Increase Calorie Burn With Cardio

The aim here is to get you moving around to burn more calories, as such your best friend will be cardio.

When planning your workout routine keep in mind:

You want to aim for 150 minutes of steady-state cardio weekly ,like walking, running and cycling.
Alternatively, aim for approx. 75 minutes of vigorous activity weekly, like high-intensity interval training (HIIT).
Doing two HIIT days per week or several long walks will get the job done.

A Sample Weekly Workout Routine