If you want to “TONE-UP”, you must first understand what you mean by this; for most clients I have worked with, it is about getting “in shape”, which means building muscle and getting leaner at the same time. The extra muscle provides the shape, and you uncover this shape by getting leaner. To do this, the two most important things you can do are below.

Lift weights 2-3 times a week!!

You need to gain muscle. It will shape you, and I’m not talking about piddly little weights for hundreds of reps. Instead, you need to lift weights making sure they are heavy enough to challenge you even with lower rep ranges.

Put a system for your nutrition in place by adopting a simple, flexible meal plan that creates a slight calorie deficit (that you can follow consistently). Ideally, you are looking at 25-30% of your calories coming from protein.

Lifting weights is vital to building muscle, and calorie restriction will ensure you lose fat. However, the final piece of the puzzle is your protein which is essential to help protect your muscle even when you are reducing calories.

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