The Simple 7: Toning Steps for the Ultimate Female Physique

Lift More Weight Without Worrying

I have had this conversation more than once so allow me to inform you ladies that lifting heavy weights will not result in a bodybuilder physique.  Becoming toned means you are building muscle while losing fat and in order to do this you must drop the 5lb weights.  This might not be what you want to hear but you have to push yourself and heaven forbid even sweat a bit.  Adding some muscle by using heavier weight will also help burn more calories throughout the day. 

Have Diversity

Jessica Chuckran-Miss Alaska
Current Client with CrosswhiteFitness

To see the results you want try incorporating variety into every area of your workout such as exercises, rep counts, and muscle groups.  Your body needs to be shocked every time you go to the gym and staying in a routine pattern will not be beneficial.  Don’t reach the point of getting comfortable with your workouts.  People in the gym should not know the exercises you’re about to do.  Keep things new and exciting for not only you but your body as well. 

Cardio Intervals

Please read this one very carefully:  Attempting to do a cardio workout by walking on a treadmill for an hour is a very boring way to waste your time.  This may be helpful in lowering blood pressure, but when it comes to leaning out and losing inches off your waist you will not like the results.  You MUST do some high intensity cardio such as plyometrics, interval training with sprints, etc to see a difference.  Join my bootcamp if you need some ideas. 

Don't Get Lazy With Form

 Doing a workout improperly gets under my skin more than anything.  If you are not working the muscles you are trying to target then it doesn't matter how much weight you're using-you're also asking for an injury.  Every gym should have a trainer so if you don't know - ask.  You may not only hurt yourself but it could slow your progress down dramatically. 

Fuel Your Body with the Right Food

The topic I stress the most with my clients is the importance of their diets.  The foods you consume are just as, if not more important than the work you put into the gym.  Try sticking with all whole and natural foods such as fruits, vegetables, whole grains and lean meats.  These foods will provide you with energy for the gym, make you feel fuller and overall can lead to a healthy fat loss. 

Adding Calories May Be Needed

Unfortunately in today's society cutting calories with women is the first action taken when trying to lose weight.  This may not only be unhealthy if calories are too low but it may also have a reverse effect.  When you deprive your body of a constant and healthy source of energy it will store instead of burn.  Try taking in a healthy amount of calories to keep your metabolism running strong.  Also, instead of eating once or twice a day, divide those calories into several smaller meals.  

Stay Motivated

Make sure you are doing this transformation for the right reasons and always have your goals written down.  Make daily, monthly, and overall goals so you can stay focused.  Try downloading new music or watching inspirational videos before your workouts.  Most importantly make sure whatever you do is for the glory of God.