TONE UP PLAN

Your Workout Plan

In order to properly tone up, one can't simply just do cardio to get the glowing body seen on the beaches and on TV. You actually have to lift weights as well as do some core work and cardio & eat right.

Contrary to popular belief, pumping iron will not make women look big and bulky. Women physiologically do not produce the same amount of testosterone that men do. No matter what anyone says, women who lift weights will not get huge and ripped, unless they take drugs that alter their hormones such as steroids.

To get the most desirable body toning results, don't be afraid to lift weights to get lean and sexy. This is the secret to getting the perfect summer body.

Preface

If you're new to bodybuilding, don't get too discouraged if you can't complete all the exercises at first. You're body will adapt over the next coming weeks to allow you to lift heavier weights and recover faster from training.

Rest Period

Rest for 30 - 60 seconds in between sets to give your muscles ample time to recover. You can rest for 60 seconds after each exercise.

Note

To learn about reps, sets and weight progression please refer to this page.

Monday - Legs and Butt

Tuesday - Chest, Triceps and Shoulders

Your Diet & Supplements

While training is a crucial step in getting toned, you still cannot overlook your diet and supplements. You need to keep in mind if you are looking to get toned, you must reduce your carb and fat intake. This means eating foods that are lot more leaner and healthier i.e. Chicken instead of pork or beef.

You need to replace white bread with wholegrain or no bread at all if you can. You will also have to skip out on fizzy drinks and most takeaway foods. What goes in, must come out generally speaking; so if you eat fatty foods, you will end up fatty. 

For a guideline of what to eat, check out our 1 week example diet below. You can replace the meals with whatever you want next week and the week after but make sure to substitute it with food that has the same nutritional value.

Tips

1. Use My Fitness Pal to find meals with similar nutritional value, its free!
2. Visit the forum for Questions & Answers

Supplements

Take Sculpt by Horleys to shed fat and get toned faster. Sculpt is high in protein and packed with vital nutrients key to appetite control and weight management. It is perfect for women with active lifestyles as it can be used to replace lunch. Sculpts ingredients are formulated to encourage fat burning. 

Your Meal Plan

Remember to replace the meals below after a week to keep your taste palate happy.

Monday

Tuesday