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More Than Just A Gym

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Training To 'Tone Up'

Posted on 1 December, 2015 at 7:20

Tone up.... What is that? 

Most people regard it as the body tightening and firming up giving you a more appealing look.

The truth is, it's used to define losing body fat and gaining lean muscle. Lean muscle being the scary part for most females.

Majority of our clients look to tone up when they join the gym but dont want to do any weight training. Thats ok. There is many ways to lose body fat and shape the body without weights, but thats for another post.

This post is aimed at those who want results from weight training and fitness.


Firstly food is going to be crucial. An eating plan designed to increase lean muscle mass will be the most successful in healthy changes. No quick fix, you'll eat to improve workout performance and recover from hard workouts.

Weight training will be based on 3-4 full body workouts per week, using large compound movements. Compound movements are multi jointed exercises, e.g.Squats. These exercises when used with the right weight will increase hormones to help burn fat and build lean muscle over the whole body. Compound movements will use more muscles when training and cause greater energy expenditure, depleting energy stores around the body. 

Cardiovascular training will come last. For novices aim for 15-30 minutes of steady state moderate intensity cardio, e.g. cross trainer. For more advanced trainers you can mix up between steady state cardio and high intensity interval training, 10-20 minutes. 


Example of a Full Body 'Tone Up' workout for a beginner.


Warm up - 8 minutes gradual build up on the cross trainer


3 sets of 10 reps on each exercise. 60 seconds rest between sets.

Barbell squats

Dumbbell lunges

Dumbbell shoulder press

Underhand lat pull down

Swiss ball abs rollouts


30 minutes of hill walking on the treadmill

Incline - 6+

Speed -3-4mph

Challenging but maintanable intensity


Stretch full body

2 sets of 15-30 seconds on each stretch



Categories: Fitness, Weight Training

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