October 4th, 2023

Coach Sophie

Many women have a goal of getting a lean, toned physique and too many of us have resorted to overly restrictive diets or endless time in the gym to achieve that goal… if you’ve been there, you know this plan is sure to backfire! Rather than having you continue to rack your brain and scour the internet for how to tone up, I’ve broken down 3 essential tips to get you there!

1. Do some kind of resistance training at least 2x a week. This can look like bodyweight exercises like push-ups and squats, resistance bands, pilates, or gym workouts! Regardless of which method(s) you choose, the key is to progressively keep challenging those muscles. If you are doing push-ups for instance, start on your knees, progress to your toes, bump up 3 sets of 5 to 4 sets of 10 OVER TIME. In the same way, if you’re in the gym, bump up your weight, reps, or time under tension over time. This continual challenge to your muscles allows them to grow and build lean tissue! Note: if you’re worried lifting weights will make you bulky, it won’t! It takes YEARS of time in the gym and eating in a surplus to get bulky!
2. Fuel your muscles! If you are under-eating, your body is hard-pressed to build muscle that helps you look toned. Make sure to be getting at least 1-1.2g per kg of bodyweight of protein. Your carbs and fats will depend on your individual activity level and metabolism which is why it can be helpful to work with a coach but you’ll want to be 45-65% of daily kcals (if you’re diabetic, work with an RD & doctor) and fats 10-35% of kcals. Building muscle in a deficit is possible, especially if you are a beginner to train, but harder to do than at maintenance calories – in the long run, being at maintenance for at least 3-4 months (if possible longer) is going to HELP you get that lean, toned physique. Being in a constant deficit is NOT – this just leads to a slowed metabolism and, if anything, looking “skinny fat.”
3. Get your bloodwork done annually. This may not seem relevant but making sure your bloodwork (hormones, thyroid, vitamins, etc) is in healthy ranges is important! This can help ensure that your nutrient intake is optimal and look out for any potential deficiencies that could be having metabolic effects, it also is a good way to get your testosterone checked which is important to putting on lean muscle!

These 3 tips are super solid foundations for achieving a lean, toned physique. While there is a lot of noise out there as far as what to do/what not to do, the basics are fundamental for a reason! No need to overcomplicate it, work your muscles, eat balanced and eat enough, and stay on top of annual doctor visits (test, don’t guess!).