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Tone-Up Supplements Guide

Tone-Up Supplements Guide
Jamie Wright
Qualified Nutritionist1 year ago
View Jamie Wright's profile

Know what you want to achieve but not sure how to get there? The build-your-own-bundle is the perfect place to start.  

Choose from a selection of protein, bars or snacks, pre-workout blends, supplements, and a shaker, plus you’ll get a detailed guide to help you get you started.  

Build your own bundle here. 
Tone Up Build Your Own Bundle


Co-authored by Amy Golby  

What supplements should I take to lose weight and tone up?

When someone says they want to "lose weight and tone up", what they mean is they want to reduce body fat and maintain or increase lean muscle mass.

Achieving this goal involves a combination of proper nutrition, structured training, and other lifestyle factors, such as good sleep. However, there are many supplements that may be helpful in reaching this goal. 

 Supplements like pre-workouts and creatine may help improve exercise performance and support muscle gain and fat loss. Additionally, protein powder can help increase daily protein intake, which may aid in maintaining or building lean muscle mass. Green tea extract may also help with weight loss by increasing metabolism. 


How do I tone up my chest?

To tone up your chest, you should focus on your training and nutrition. You should aim for a small calorie deficit and a higher protein diet (more than 1.6 grams of protein per kilogram of body weight per day).  

Timing your nutrition around your workouts can also be helpful. You could take a thermogenic or caffeine supplement before your workout and a source of protein post-workout.  

Getting enough quality sleep, managing stress, and using green tea extract as a supplement may also help you achieve a more toned chest by mobilising and oxidising stored body fat. The effect is modest, so you will need to supplement over a long period of time to notice any changes to body composition. 


What supplements help you tone up? 

Toning up requires dropping body fat (which requires a calorie deficit) while retaining or gaining muscle. It's a tricky goal to achieve, but fortunately there are a few supplements to help you on the way.  

There are several supplements that can help you tone up by losing body fat and retaining or gaining lean muscle. Protein supplements are good for managing hunger and helping you keep full, as are caffeine and fibre supplements.  

Thermogenics can also help increase energy expenditure, resulting in more calorie burn throughout the day and during workouts. Additionally, a green tea extract supplement can help mobilise and oxidise stored body fat. 


How can I tone up fast at home?

No matter what your goal is weight loss, weight gain, muscle growth, or toning up there is a program for everyone.  Built by qualified PT and nutritionist the guides provide you with all the tools needed to be successful at home or at the gym. From nutritional and supplement advice to a structured program you’ll get results fast. 


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. 


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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.

Jamie Wright
Qualified Nutritionist
View Jamie Wright's profile
Jamie Wright has a bachelor's of science in Sports and exercise science and a Master's degree in Human Nutrition (specialising in obesity and weight management). Jamie specialises in nutrition centred around body composition change, sports nutrition and helping people improve their relationship with food. His company Balance are one of Ireland's leading nutritionist and dietetics services and he has worked with hundreds if not thousands of clients to help them solve all manner of nutrition related problems and achieve a vast range of diet related goals. They have recently launched the life changing course Be Binge Free, the first of its kind, and are continuing ongoing works on a range of projects. Jamie has worked with a range of industry leaders and featured as a nutritionist expert for Myprotein for over five years and with other brands like Insider, Adidas, Women's Health and more. Jamie's experience ranges from working in research trials to advising on product formulations, working with clients one to one, in group settings and presenting to public and private companies. He continues his professional development to this day and is currently undergoing his personal training qualifications. Having recently become a Dad, his spare time is filled spending time with his family, training, running, socialising and spending time cooking.