To attain a toned and lean body, two main steps are crucial: reducing body fat percentage and building muscle.
In order for muscles to become visible, it's essential to decrease the layer of fat covering them and enhance muscle definition and size through weight training.
Concerns about appearing overly muscular are common, but it's important to dispel the myth that regular exercise leads to a bulky, masculine physique. Building muscle is beneficial and won't result in a bulky appearance, especially for women due to hormonal differences.
It's nearly impossible for women to develop large muscles like men due to the hormonal requirements for significant muscle growth.
Individuals often seen with bulky muscles on social media are typically professional bodybuilders or athletes using performance-enhancing substances and undergoing extreme training regimens over extended periods.
So, how does one achieve a lean and toned physique?
Step 1: Resistance Training
Resistance training involves exercises that challenge muscles against external resistance, aiming to increase strength, tone, mass, and endurance. This can include various forms of strength training such as weightlifting, resistance bands, and bodyweight exercises. Aim for a rep range of 6-12 repetitions with a challenging load.
Benefits of Resistance Training:
Improves body composition by increasing lean muscle mass and reducing fat mass.
Burns more calories than cardio and boosts metabolism without causing a masculine appearance.
Enhances feminine curves by targeting specific muscle groups.
Strengthens bones and prevents bone loss, promoting overall health and longevity.
Increases metabolism, facilitating fat burning and allowing for a more flexible diet.
Step 2: Fat Loss
To showcase toned muscles, it's crucial to lower body fat percentage through a combination of exercise, proper nutrition, and recovery.
While resistance training aids in fat burning, achieving a lean physique requires complementing workouts with a balanced diet, suitable supplements, and adequate recovery.
You can work out every day of your life, but if you are following your workouts with binge eating sessions of donuts, pizza and milkshakes, you won’t see the results you are looking for.
Proper Diet:
Emphasise a clean, whole food diet rich in vegetables, lean protein, complex carbohydrates, and healthy fats. Maintain hydration by drinking water regularly and eat until satisfied, not stuffed
Proper Supplements:
Today’s food is less nutrient-dense then it was just a few generations ago. This, combined with various dietary restrictions and lifestyle choices, makes it so that our bodies don’t always get all of the macro & micro nutrients it needs to run optimally from food alone.
This could mean vitamins, minerals, amino acids, proteins, and more, and they can be very useful in ensuring you have the proper nutrition. However, not all supplements are created equal. Choose high-quality supplements from reputable sources to ensure optimal performance.
Proper Recovery:
Training stimulates your body to want to change (lose fat and build muscle). The food you eat provides the building blocks to make this change. And recovery is when it happens. It is important to remember to take time to recover so your body has a chance to make the magic happen!
To learn more about how to optimise your recovery, check out t: What is Recovery & Why is it Important, blog?
Now is a great time to start!
Embarking on a journey towards a toned and lean body requires commitment, consistency, and a holistic approach to fitness and nutrition. By incorporating resistance training, healthy eating habits, and adequate recovery, individuals can achieve their fitness goals at any age.