Know you want to tone up but not sure where to start? We’ve got everything you need to help you on the way.
Get a head start with expert PT and nutritionist advice, pore through our detailed tone up guide, and build your own supplement bundles — choose from a selection of our best protein powders, bars, snacks, and pre-workout blends.
Tone up advice
Here's some useful advice covering all things toning-up — ranging from training, nutrition and supplement advice.
1. Why A High-Protein Breakfast Is So Important
Eating plenty of protein is really important for meeting your fitness goals. Our nutritionist explains how a high-protein breakfast can start your day off the right way.
2. Feel Full & Satisfied In A Calorie Deficit | Nutritionist Shares Best Foods
A calorie deficit can be a great way to tone up and make sure that you are putting on lean muscle. Richie breaks down the best foods to keep you satisfied on your journey.
Feel Full & Satisfied In A Calorie Deficit | Nutritionist Shares Best Foods
When hunger strikes, Richie has your back.
3. Whey Protein Alternative For Calorie Conscious Muscle Building
Our nutritionist explains EAAs and why they might be perfect for your toning journey.
Whey Protein Alternative For Calorie Conscious Muscle Building
EAAs, the building blocks of protein.
4. 9 Pre-Workouts To Fuel A Sweaty Session
Looking for that perfect pre-gym perk-up? Look no further than this list of the top 9 supplements to get you going before you hit a workout.
5. 20 Minute HIIT Workout At Home | No Equipment Workout
HIIT workouts — the ideal way to get a quick full-body workout. No equipment needed for this one, so you can easily squeeze it into your WFH lunch break.
20 Minute HIIT Workout At Home | No Equipment Workout
This upper body HIIT workout is ideal for keeping you on track even if you can’t get to the gym.
6. Gym Split For Beginners | Start Strength Training For Improved Mood
Not sure how to structure your week of workouts, to make sure you hit your goal? Split your strength training up with this handy explainer and watch your muscle build.
Gym Split For Beginners | Start Strength Training For Improved Mood
And burn calories, increase muscular strength, and improve sleep.
7. Spice Up Your Lunches With 6 Salad Recipes From 58p
Meal prepping is an easy way to guarantee meeting your macros — try these salad recipes to keep things interesting.
Spice Up Your Lunches With 6 Salad Recipes From 58p
And they're the perfect addition to any BBQ.
8. 8 High-Protein Breakfasts To Start Your Day Right
There’s nothing better than knowing you’ve hit your protein goal before lunch — try these breakfast recipes to get your day off to a great start.
Writer: Amy Golby
Do I need a training and nutrition plan if I want to tone up?
Yes, it’s important to have a good nutrition plan in place when toning up. Proper nutrition is often one of the most challenging aspects of gaining muscle or losing weight. The Tone Up guide contains everything needed to set you up for success, including expert advice from nutritionists and PTs.
What supplements can help with weight loss and toning?
The most important thing for toning up is to create a calorie deficit by consuming fewer calories than you burn each day. This is best achieved through a combination of diet and exercise.
Supplements can be really useful for supporting these efforts, though. Some of the best supplements for toning up include diet protein blends, CLA, BCAAs, L-carnitine, and green tea extract. These can all easily be added to a healthy meal plan and exercise routine to help you achieve your goals.
How do I tone up my chest?
To tone your chest, it’s important to include a variety of exercises in your workout routine that work the muscles in this area of the upper body. Some good exercises for the chest include bench press, press-ups, dumbbell chest flies, cable crossovers, and plate press-outs.
It may also be worth supplementing your workouts with creatine, BCAAs, beta-alanine, and protein supplements to maximise muscle gains.
Can you tone up on an exercise bike?
Working out on the exercise bike is a great way to burn calories while improving your cardiovascular health. It's a low-impact form of exercise that can still be intense enough to contribute to weight loss and muscle toning.
Cycling can also help to build lower-body strength, endurance, and muscle tone.
How do I tone up my arms?
To tone your arms, you should focus on building muscle and definition through a combination of structured arm exercises and a good nutrition plan.
Some effective exercises include biceps curls, triceps dips, overhead extensions, side raises, shrugs, and compound movements like bench presses, press-ups, and bent-over rows. These exercises will help you build a well-rounded upper body and define your arm muscles.
How long does it take to get a toned body?
There is no one-size-fits-all answer to how long it takes to achieve a toned body. However, with a structured workout and nutrition plan, it's possible to begin seeing good results within a few weeks.
Adding supplements such as creatine, BCAAs, beta-alanine, and protein can also support muscle strength and growth. But remember that supplements are not a replacement for proper nutrition and training.
Can you tone up in 30 days?
Supplements can help you achieve your training and nutrition goals faster, but it's better to adopt a more sustainable approach if you want long-term success. A well-structured programme will leave you well set up to achieve lasting results beyond just 30 days.
Take Home Message
If you want to tone up, you need to get on top of your nutrition, supplements and training.
Our guide provides all the tips and tricks that you need to succeed in your goal. The rest is up to you — we know you can do it.
Want more tips and tricks?
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.