Toning Up: How and Why to Use Exercise
Are you stuck in a cycle of trying to lose fat or build muscle, but never really getting there?
You’re not alone.
It seems like everyone has this goal, but are either unaware of the habits that are keeping them stuck or are struggling with consistency. This is part of a two-part blog for HMI that will also be paired with a virtual workshop to help you understand the process of “toning-up”, also known as “recomposition.”
3 Things to Know about Using Exercise for Toning Up
Exercise, nutrition, and sleep are all critical components of any program that is designed to help you lose fat and or build muscle. Below are the Top 3 things you need to know about how exercise is critical to helping you tone up.
#1. A Caloric deficit is KEY for weight loss or fat loss: Move more frequently instead of starving.
Unfortunately, for weight loss, we HAVE to be burning more calories (energy) than we are taking in. There are two ways to do this: increase calories burned, or decrease calories eaten . . . or both! However when we cut calories TOO LOW without changing exercise habits (imagine eating lettuce, chicken breast, and almonds twice per day) it results in low energy, hormonal trouble, a weakened immune system, and brain fog, making this option unappealing and tough to sustain.
A more sustainable option is to pair a smaller caloric restriction with moving more frequently in small doses in addition to your regular exercise routine. This allows you to still create a caloric deficit while eating food that feels satisfying and gives you enough nutrients.
Dieticians often say that “the best diet for weight loss is the one you’ll actually stick to” and the same goes for exercise: choose movement that you’ll still want to do when you’re tired. As we lose weight, our bodies instinctively move around less to conserve energy, so choose movement that you enjoy, whether its a walk, a 4 minute high intensity mini-workout, or challenging yourself to 20 squats per hour.
#2. Resistance Training is key for achieving leanness
For both women and men alike, resistance training is critical for maintaining muscle mass while we “tone up” (or lean out). Not only does weight training improve our metabolism and prevent us from losing healthy muscle and bone density, but it also boosts our testosterone and growth hormone levels, which is important for both genders’ energy levels and libido, especially if we are in a weight loss phase.
If you’re worried about getting too “bulky,” we’ll reassure you that the “toned” look most people are aiming for actually comes from resistance training, rather than cardio training alone. If your goal IS to bulk up, you’ll need to be in a caloric surplus where you’re consuming MORE energy than you are burning each day to gain weight.
Remember, you can work with one of our professional health coaches to develop a resistance training plan by signing up for a 1-on-1 session here .
#3. Sleep will help your workouts and your weight goals!
One of the most critical factors in weight loss (or fat loss) is sleep duration and quality. When we don’t get enough sleep, we not only have increases in hunger hormones and a slower metabolism, but we make more impulsive, short-term decisions and tend to crave more high calorie foods (which make it much harder to sustain our caloric deficit). Worse, we become more irritable, more depressed/anxious and set ourselves up for fatigue and brain fog.
Aim for 8-10 hours of high quality sleep and you’ll find yourself with better energy levels, better recovery from your workouts, and greater chances of success in your weight or fat loss goals.
Learn more and ask questions at our upcoming workshop: Tone Up: What it Means, Why it's so Hard, and How to Do It
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