How to get lean & toned


Women who want to tone up have to lose some body fat, which requires a calorie deficit — which means eating fewer calories than they expend daily. As long as you burn off more calories than you eat — by reducing calories, increasing physical activity or both — you should effectively be able to burn fat.

  • Train smarter not harder. Burn more fat by working large muscle groups, not by working out longer.
  • Include HIIT cardio workouts 2-3 x a week (think Metafit workout). This will boost metabolism, burn fat and build lean muscles
  • Do a full body strength-training workout 3x a week. Perform 2-5 sets per exercise and use weights that are heavy enough that you can only do between 8-12 reps
  • Drink lots of water
  • Have a high-protein diet, this includes healthy, protein-rich choices include egg whites, lean meat, skinless poultry, seafood, soy products, low-fat dairy foods, nuts, seeds, seitan and legumes
  • Make carbs 55-65% of your diet. Good choices include whole grain breads, brown rice, sweet potatoes and pasta (all in moderate quantities)

If getting lean and toned is your goal, why not come down to Oakgrove Community Centre located at Narre Warren South for Metafit HIIT workout. Drop me a message – you are most welcome to join my squad!

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