If you are looking to tone your body and have a slim body where where you still have some shape? Look no further as we will lay out what you need to do in this article! We will include training with weights, your body, cardio and diet.
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As you dont want to be big if you want to have a toned body you dont want to do too muck weight work, but it is the fastest way to get to your desired amount of muscle. If you already have as much muscle you want or dont want to add any at all you can skip this part. As we want som shape you want to work your whole body to get that fit look. Perfect would be to do the weightwork two times per week on nonconsecutive days and when you reach your desired amount of muscle lower it to one session per week to just maintain while focusing on the other parts listed below. A good routine would look like this:
Squats 4×8 Full Guide
Squats will shape your whole lower body and is a great lift with alot of bang for your buck.
Take a barbell and put it on your shoulders, keep your feet at shoulder width and squat down to altleast 90 degrees or lower then stand back up and repeat.
Deadlift 4×8 Complete Guide
Deadlifts are awesome as they work basically your whole body with one lift.
Perform by bending forward at the hips, grab the bar, straighten your back and stand up with the bar, lower it again during a slow and controlled motion and repeat.
Standing Barbell overhead press 4×8 Complete Guide
This lift works you pushing muscles, mainly your shoulders and triceps but also the chest but to a lower degree. As you will do it standing you core will also get a good workout.
Stand with your feet at about shoulder width with the bar resting on the top of your shoulders. Keep a grip that is just outside shoulder width woth your palms facing away from you. Press the weight overhead until your arms ar completely straight and then lower the weight with controll back to the starting position, that is one rep.
Lat pulldowns 4×8
This exercise will work your back, putting a little extra focus on your lats.
Sit in a cable pulldown machine, grip the bar just outside shoulder width and start pulling down with your shoulders then your arms. Keep your body still and do not cheat using momentum by swinging you body back and forth.
Triceps pushdowns 2×12
This exercise will tone the backside of your arms, known as the triceps.
Stand by a cable high pully, grab a bar attached to the cable with palms facing away from you, keep your elbows close to the side of your body and do the movement by just moving you forearms up and down only using your elbows while keeping the rest of your body still.
Dumbbell curls 2×12
The dubbell curls will tone the front side of your arms known as your biceps.
Start standing with a dumbbell in each hand. Start with the dumbbells hanging by your side, start the motion by lifting one dumbbell upwards through bending at the elbow. Lift is as high as you can without your upper arms moving and squeeze hard at the top and then lower it back down slowly again. If you have a weaker side, always start with that side. Do 12 reps on each arm before putting the dumbbells back down again.
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Body weight training
So you now have your desired amout of muscle and it is now time to just maintain that part and tone your body down to where it shows. For this body weight training is perfect! Training with your bodyweight will maintain the muscle you have while also shaping your body and give you a slimmer look. As you will work with only your body weight you will do higher reps wich will help you burn more fat. In this part of the training we will still work the whole body, but focus a bit more on the core muscles. There are an infinite amount of body weight exercises and routines but the one listed below is a great starting point!
*Start standing tall with your feet about shoulder width and your arms hanging by your sides.
*Squat down while putting your hips back and bending at the knees.
*Put your hands on the ground at just inside your feet in width and infront of your feet out from the body.
*Put the weight on your hands and jump your feet back so you get into a plank. Remember to keep your back straight and your core tight during this part of the lift!
*Jump your feet back to the previous position just outside your hands
*Swing your hands up over your head and jump as high as you can and land back at the starting position.
*The starting position is on the ground on all fours then lifting your knees up just an inch of the ground.
*Stay as close to the ground as possible while moving forwards with one arm and the opposite leg.
*Do the same with the other hand and leg, continue to walk for your desired distance or time.
Pushups/Pushups from knees
*Start with your hands on the ground at around shoulder width and on your toes with a straight back. If that is too hard in the beginning you can have your knees on the ground until you get strong enough to go up too the toes.
*Start lowering down towards the ground from the top position with your core tight and shoulder blades pinched together. Bend at the elbows to lower yourself.
*Lower as close to the ground as you can muster and start presseing yourself back up to the starting position.
Lunges Complete Guide Here
*Stand tall and take a big step forward with one leg, put your weight in the heel of that foot
*Lower the knee of your back leg in a slow and controlled motion until it is on or just above the floor. It is okay if your front knee travels a bit forward while going down but it should not go past your toes.
*Start going up to the start position again by pressing through your front heel.
*Do the same with the other leg
*Stand with your feet about shoulder width, or a little wider if you want more focus on the booty, and keep your knees pointing a bit outwards.
* Put your hands in front of you and start the lowering part of the lift bending at the knees. Go as low as you can as long as the knees don’t fall in towards each other.
*Stand back upp and repeat.
*Lie on your back on the ground with your whole body planted to the floor.
*Keep your legs straight and start rasing them up towards the ceiling.
*When your feet point straight upp start the lowering in the same motion.
*Bonus points for going very slow on the way down and keeping your lower back planted towards the ground during the whole movement.
*Lie with your back on the floor and your knees bent to about 90 degrees.
*Press your booty upwards by pressing through your heels.
*Squeeze your booty hard at the top for one second before lowering yourself back down slowly.
*Lie on your back with your knees bent and your arms either crossed over your chest or with your hands behind your neck.
*Do the movement by rolling your chest towards your navel
*Try to feel the abs working and squeeze them as hard as possible during the movement.
*Breath out as you roll forward and breathe in as you go back to the starting position.
*Go slow and controlled! It is not about how fast you can do them, it is about targeting the abs the most!
AB Bridge Check out the benefits of the ab roller
*Put yourself in a position where your forearms and toes are on the ground, keep your back as straight as possible while keeping your booty and abs as tight as posible.
*Hold this static position for your desired amount of time.
- Rest 2 to 4 mintues
Do the exercises in a cuircut for 30 seconds each, keep rest minimal and work to be able to do it without rest in between exercises. Repeat the circuit for three to five rounds. Do this two to three times a week depending on how much gym work you want to do.
If you feel you get the looks you like from the steps written before you can skip this part, but if you have more fat you want to burn doing cardio is the answer. There is alot of ways you can do cardio but in this article we will go through walking and running.
There is not too much to say about walking. You can do it when ever you want and where ever you want. But to maximize effectiveness for fatloss do it in the mornings before your first meal. For this purpose a brisk walk for 40 minutes is perfect! Walking can also be used to build up to jogging if you are new to cardio. Take a route that is 2 to 3 miles and start by walking it but try to always go a little faster than the last time. When you can start jogging for a piece of the round. Before you know it you will jog all the way araound! You can enjoy walking as much as you like as it is not very demanding for your body, but take down the amount of cardio you do when you reach the look you want.
Jogging is good for both burning fat and for your over all health. Keep a steady pace and go for a distance you can run all the way. Make it harder by either doing the same distance faster or do a longer route. It is great to vary how long and at wich speed you run. Do as many as you feel necessary to burn fat but no more than 3 times per week.
High intensity intervall training
This is also known as HIIT training, this is the hardest form of carido but it is also the most effective as it not only burn alot of calories, it can also build muscle depending on how you use it!
Primarly for fatloss
Take a round you like to run but vary the speed on different parts of the round. For example go for a 20 minute round and jog for 50 seconds every minute and for the last 10 you run as fast as you can then go back to jogging. This burns a tremendous amount of calories. The first time start with a short distance as this is way more exhausting than it may sound. Do it no more than 3 times per week.
Primarly for building muscle
This version will help you tone your legs and make them very athletic but make no misstake, doin this version will also burn alot of fat! For focusing on building muscle with running we have to make it harder and shorter, so here we do hillsprints. Find a hill that is about 50 yards, sprint up as fast as you can. When you reach the top start walking back down to the start in a normal walking speed. When you reach the bottom go straight into a new sprint up the hill and repeat the process for as many times as you like. Start the first time by trying 8 sprints and then adjust them amount as you see fit.
The diet to tone you body depends a little on your staring point. If you want to lose weight just cut out a little of the carbohydrates, if you do not get the results you like cut them back a little more and continue until you reach a look you like. If you are new to training you might not need to cut them back at all as the training will start to burn more calories so start by eating the same in that case. Cut back slow as taking away to much too soon will make you skinny and not toned because you will not have enough fuel for your workouts.
Keep you protein intake at atleast 1 gram of protein for every pound you weigh. The protein is important to build the muscle tone and to recover from your workouts.
If you want to gain weight you still want to keep protein at 1 gram per pound of bodyweight but add in a little extra carbs. The same goes here, start increasing carbs slowly as too much too soon will make you gain weight too fast. Start by upping it a little bit, increase a bit more after a few weeks if you are not satisfied.
Putting it all together
If you want to have a little more visible muscle start with the weight workouts as the focus and the other stuff on the back burner. For example
Wednessday: Bodyweight training
When you have your desired amount of muscle reverse it and just maintain gym work and focus on bodyweight and cardio to get that toned look! For example
Wednessday: Bodyweight training
Saturday: bodyweight training
This is just an example but try to not do weights and bodyweight workous on censecutive days. Cardio can be done whenever you like.
So follow these steps and get the toned body you always wanted!
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