Healthy Eating for Body Toning
We all admire the sculpture and definition of a toned body. To tone the body we have to replace fat
with muscle. So how do we get a toned body - is it simply a case of lifting some weights? No, you
have to combine some type of weight loss plan which will help lose the fat that covers the muscles.
Weight lifting will help, be it light or heavier weights but this will not automatically give you a toned
body. No matter what your age, it is always possible to achieve a toned body.
Good forms of exercise to help achieve this are:
 Daily walking – try and walk every day for at least 30
minutes. This will assist your metabolism and your ultimate
goal of a toned body
 Yoga and Pilates classes will help with core stability giving a
more toned centre to build on
 Swimming is a good all round exercise for toning and is also
Remember to drink
water – as much as
possible. This will keep
the kidneys and
digestive system
working and will also
help to tone the body
a good aerobic activity to burn the unwanted fat
 Stretching will help with flexibility and coordination. Also
stretching is important to both warming up before and cooling down after your exercise
sessions.
Thighs
Leg raises, squats
and lunges are all
good for toning
the thighs.
Legs
Brisk walking,
jogging, step ups,
climbing machines
or simply climbing
the stairs.
Abdominals
The plank, sit-ups
and leg raises can
tighten up those
stomach muscles.
Bottom
Squats are very
beneficial to tone
the glutes
1
Don’t get me wrong – getting a toned body is not easy. Getting a perfect six pack, ultra toned thigh
muscles and smooth arms won’t happen overnight and not everyone can get the kind of body that
adorns the front of glossy magazines but we can all get a more improved version of ourselves. So
here are some simple steps to help you on your way.

Eat a healthy, low fat diet. Here at
week eating plan to give you a kick start.

Increase your exercise. All our lives are very busy but being busy doesn’t always mean we
are burning calories. Many of us drive to work, sit behind a desk for 8 hours, drive home and
then sit at the computer all evening doing more work. Find time in your daily routine to fit in
exercise.

Toning exercises can be done throughout the day, try and do a few squats whilst waiting for
the kettle to boil or running the bath. You don’t have to do an hour long work out to make a
difference.
Weight training – you will need to do some weight work to build your muscles. Women,
don’t panic, you can increase your body tone without losing your femininity.
Aerobic exercise is as important as toning exercise – you need to burn fat in order to find and
build on the muscle which lies underneath it.
Alcohol – try and avoid if possible or at least cut down. Alcohol is high in calories and gives
no nutrition to the body at all.
POSITIVE MENTAL ATTITUDE – PMA. This is the key to success. If you think you can you will.
But don’t expect it to happen overnight.
Posture: sit and stand tall, pull yourself up from your centre and hold in your stomach muscles. Use the muscles you’d forgotten you’d got.





we have developed a two
2