want to “tone up?”

Happy new year! We’re halfway through January today. Are you still feeling that big new year energy? I hope you’re using it to your advantage if so!

I’ve been in the fitness industry for a decade now, which means that I’ve heard the new year resolution to “tone up” approximately 7,000 times now 😂

I’m not hating on this as a goal. In fact, I support it! But can we talk about what “toning up” actually means?

When people say they want to "tone up," they often imagine a lean physique with defined muscles.

It’s a very common goal, but many don’t realize that achieving this look boils down to two key components: building muscle and reducing body fat.

Building muscle is essential.

Muscles don’t magically appear overnight - much to my chagrin! Building muscle requires resistance training with weights heavy enough to challenge your muscles and stimulate them to grow.

Building muscle? Won’t that make me bulky?!

Many people shy away from lifting heavy because they think they’ll wake up looking like the incredible hulk. But listen - building significant muscle mass requires YEARS of dedicated effort, specific nutrition, and often a genetic predisposition. For most people, strength training creates a lean, firm look. Not the look of someone about to enter a body building competition.

The role of fat loss.

If you’ve put in the work to build muscle but your body fat percentage is still high; those strong, beautiful muscles will be hidden. They gotta be visible to get the toned, sculpted, snatched, [insert whatever fitness marketing term you like here] look you so desire. And that means reducing body fat.

Losing fat requires eating at a caloric deficit. This doesn’t mean starving yourself but rather consuming nutrient-dense foods in appropriate portions to support fat loss while maintaining muscle.

Tell me how to tone up already.

Ok ok! Here’s what you need to do to build muscle and lose body fat:

• Strength Train Regularly - try to get at least 2 lifting sessions in per week. 3-4 sessions/week is optimal!

• Incorporate Progressive Overload - gradually increase the weight, reps, or intensity to challenge your muscles and encourage growth.

• Eat Enough Protein: protein is crucial for muscle repair and growth. Aim for about 0.7-1 gram of protein per pound of body weight every day.

• Create a Calorie Deficit for Fat Loss: pair strength training with a slight calorie deficit to lose fat without sacrificing muscle.

• Stay Consistent: toning up doesn’t happen overnight. Remember my chagrin?

• Don’t Forget Recovery: rest and sleep are vital for muscle repair and overall progress.

Try following these recommendations and you’ll become stronger, leaner, and healthier . . . . aka - toned up!

Need some help? Join us! Grab our New Member Special - 2 weeks of classes for $25! You’ll be a strength training fan in no time.