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Toning incorporates two things; building muscle and burning fat. Fat doesn’t turn into muscle as such, you just build one and then generally speaking, the other will begin to fall off. For that reason the focus should be on building muscle tissue. This will increase your basal metabolic rate (the energy you burn just to live), and in turn make it much easier to burn fat.


Your training should incorporate both weights and cardio with more attention paid to the former. Focus on building strength through larger movements such as squats, deadlifts, push ups and chin ups. For cardio, opt for high intensity circuits rather than sitting on the cardio machines for long periods of time.


Eat a well-balanced diet high in colourful vegetables and lean meats. The protein from the latter will be key in helping you build lean muscle. You’ll need to consume adequate carbohydrates to support your training so wholefoods such as brown rice, quinoa and sweet potato are a must. Don’t drop calories too low, as you won’t be doing your body any favours in the long run.


Your first step is a protein powder to consume after your workouts and as a snack throughout the day. This will aid muscle growth and repair, whilst providing a lean, satiable snack alternative. Branched Chain Amino Acids (BCAAs) will be key in preserving your hard earned muscle mass whilst you try to burn body fat. Consume these during your workouts and any period of fasting throughout the day. Fish oil and a multivitamin or greens powder will also be key to keeping you nourished and energy levels at an optimal level.

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