t's quite simple on how to lose weight & tone up which is why we have broken it down into a few easy steps to toning up & given you 2 workout videos to try! ✌🏽
1) Create a calorie deficit.
It’s undeniable that when it comes to losing weight, the real secret of success behind all diets is creating a calorie deficit; a shortage in the amount of calories consumed relative to the amount of calories required for maintenance of current body weight.
As it is our normal human behaviour to make things very black and white or simplistic, the idea of calories being so important often gets attacked because people see this an a license to simply eat rubbish foods all day, but as long as you are in a calorie deficit they will lose weight.
How do I work out my calorie deficit?
Firstly, working out how many calories you need to lose weight is not a definite science. There are multiple online calorie calculators that do this for you, and we provide you with one within our OnDemand Fitness & Food and Eatwell with Lucy programmes but please be very clear that these are always estimations,
and should only ever be used as a guideline.
Working out how many calories you are consuming is also extremely difficult and time consuming. Calories are often printed on a packet, but the assimilation of these calories can vary from person to person. How many calories you need to eat to lose weight, and how many calories you are actually taking in are difficult to ascertain, and even if you put all that effort to do so, it’s still ultimately just a guideline to work from, a useful guideline but one that must be flexible for you to adapt with trial and error.
We’ve made life as simple for you as possible for you with calorie estimations of our meals and daily/weekly calorie guidelines, but you must always adjust dependent on your personal results.
The next step is creating a nutritional plan that is realistic and something you can be consistent with. As alluded to above, the most successful determinant of whether someone loses weight or not, is not the diet they are on but whether they can comply with the diet!
Weight training is not only a great way to achieve a sleek, sexy and feminine looking body... it's an effective weight loss/toning tool! 🙏🏼 In fact, according to Paul here at RwL – resistance training is in his opinion the most important activity for health and wellness, if you could only do one thing!
While most people associate resistance training with lifting weights (barbells and dumbbells), it can also be done using other equipment (e.g. bands, suspension ropes, gym machines, etc.) or using no equipment at all (e.g. body weight exercises, such as push-ups and pull-ups). Simply starting with mastering some of the basic compound moves with your own bodyweight is a great introduction to weight training. Want to know how to get started? Have a read of our blog on how to start weight training for a little guidance or click here to get a taster of our gym/resistance training plan!
EXAMPLES OF TONING EXERCISES
We are giving you access to 2 of our favourite workout videos from our Results with Lucy video bank, which contain exercises which will help you to tone up.
These videos are from our HIIT Harder programme. They're designed as a workout which consumes more oxygen, which burns more calories because of EPOC (Excess Post-exercise Oxygen Consumption); training with high intensity to continually burn fat after your workout.
If you're looking to get your hands on more of these videos to help with your toning up routine, or take part in our HIIT Harder programme, then click here to start your 10 day free trial. You'll get access to 500+ recipes and 500+ recipes... you'll be sure to get that 💪🏼 in no time!