Many coaches and personal trainers would say no when asked if there is a secret to a tone body for women. Most of them would also say that we are just mini men and that we can train in exactly the same way that males do.
Some would even say that the only difference is the hormones. Unlike most trainers, we disagree and believe that there is a different way for women to train to get a toned body.
Why Is It So Hard To Get a Toned Body?
A toned body for women is hard to achieve when you are doing it the wrong way. Failing to educate yourself on doing the right things is the number one reason why people find it hard to progress in the gym.
Misconceptions in the world of fitness abound, which can hinder the gains you should be getting from your workouts.
Biggest Misconceptions of Getting a Tone Body for Women
Here are the most prevalent misconceptions about getting a toned body that you should stay away from:
- Lighter weights make you more toned: The concept here is that heavy weights develop big and bulky muscles while lighter weights are the ones that give you “toned” muscle.
- More reps make you more toned: This misconception is where a person should be having higher rep ranges using lighter weights to sculpt and tone their muscles better.
- Certain workouts make you more toned: The idea here is that doing isolation exercises and using certain gym equipment will burn more body fat and make you look more toned.
Have you heard people talk about any of these before? We’re sure you have, yet they are all misconceptions about getting a tone body for women.
To get a toned female body, you simply need to have less fat and/or develop more muscles. These misconceptions are simply ineffective in helping you achieve both.
What To Stay Away From
You want to avoid doing too much cardio. Although cardio is vital for weight loss, overdoing it is a big reason why you cannot get the toned form you want for your body.
What you need is to follow the proper exercise routines and adopt a healthy diet plan.
Speaking of diet, there are also some specific types of food we highly recommend you stay away from:
- Sugar-sweetened drinks
- Fried foods
- Sugary snacks
- Refined grains
7 Easy Steps To Get a Tone Body for Women
When it comes to toning for women, the concept of getting this type of figure is actually straightforward. You only have to follow a few steps and do them consistently to get a toned body.
Here are seven easy steps that we highly suggest you follow if you want to see some progress when toning your body.
1. Stay Hydrated
When you stay well-hydrated, you allow your body to get rid of all toxins that can hinder you from getting the body shape you want. Staying hydrated also results in tighter skin while giving you more energy for workouts.
As a woman, you want to get at least two and a half liters of water every day. Drink more if you sweat a lot. Try not to drink alcohol and flavored drinks since they can cause your body to retain more water.
2. Maintain a High Caloric Diet
Eating the right kinds of food can help with your muscle repair and growth. This eventually leads to a nice formation of lean muscle.
Following a balanced diet, particularly one high in calories, can ensure that you have everything your body needs to stay in shape.
3. Swap Out Bad Carbs For Good Carbs
Consider having healthy sources of carbohydrates like quinoa or brown rice a few hours before exercise. Doing so can give you enough energy so you can exercise for a longer period of time while providing your body with a higher stimulus for muscle growth.
Cooked brown rice may only have 5 grams of protein for each cup but it has sufficient carbs that can fuel any physical activity you have planned.
4. Interval Training
Interval training is starting to become a trend nowadays, especially as people are beginning to realize its benefits.
With this sort of training, you have to go through alternating short and high-intensity bursts of activity. And it’s important to make sure you include an allotted rest and recovery time in between. Interval training utilizes the aerobic and anaerobic energy-producing systems of the body.
The aerobic system is the part that lets you walk or run for a long time. It uses up oxygen and converts the carbohydrates of your body to energy.
In the anaerobic system, energy is drawn from carbohydrates that are stored in your muscles and are applied in short bursts of activity. Lifting heavy weights, jumping, and sprinting all utilize the anaerobic system.
Interval training allows you to burn fat quickly and helps give you that lean, tone body for women you want.
5. Don’t Miss Out On Protein
If you wish to maintain a good muscle mass while your body continues to burn fat, you will need to start consuming more protein. Together with weight training, protein is a great insurance policy if you want to avoid losing muscle.
The macronutrient also offers a range of advantages such as:
- Letting you feel fuller for longer
- Helping you recover
- Providing the building blocks for muscles
Aim to consume at least 1 gram per pound of your bodyweight in protein daily to maintain muscle development.
6. Walk Everywhere
Walking is an activity that you can do whenever and wherever you are. We really enjoy walking because you don’t have to prepare for it.
It is also an excellent starting point for people who are looking to get started with an exercise program. Besides its cardiovascular benefits, walking can help tighten your legs and stomach to give you that toned female body.
Stretching is also another way that can help tone your body, assuming that you do it following strength training exercises.
Whenever a muscle is stretched for at least 30 seconds, it relaxes the muscle while also increasing its length. This results in a better range of motion for your joints while improving the quality of movement.
We find stretching helps not only in loosening tight muscles but it also contributes to activating other muscles on the opposite side of your joint.
Looking for More?
Achieving a toned body for women is easy so long as you take the right steps and stay consistent with your new routine.
Toning the body will only become hard if you fall for the misconceptions that were stated earlier.
By following the tips that we have provided in this article, you will be on your way to having that toned female body that you have been aiming for.
If you want to learn more about how you can get a toned body, or even better, want a program that makes it super easy for you to follow, check out the Fit With Brit Wellness Guide, a comprehensive six-week program by Brit Kent that will get you results!