Top 10 Tips to Toning Your body

  • By richard watson
  • 17 Nov, 2017

Fast rules to follow when toning your body

Workout to tone up
Having a shaped, toned body is the primary goal for many gym-goers. However, many are fed countless ‘guaranteed-not-to-fail’ strategies on how to quickly shed fat and attain the perfect look. Such mixed advice often leads to confusion, frustration, and a general feeling of ‘back to the drawing board.’ we understand that every one of us is different, and a ‘one size fits all’ approach just won’t do. So, we’ve designed a healthy, sustainable and evidence-based guide filled with tips to help you efficiently and safely get the look you want.
Weight loss

Achieving that ripped physique requires a combination of correct timing, nutrition, progressive training, and appropriate sleep and rest. Fundamentally, nobody can supplement a poor diet, so Weight-Loss should be integrated into any healthy eating plan if you want to tone your muscles, build lean muscle mass and reduce body fat. We know you’re on the tone-up plan, but ultimately, getting you on the road to the results you need requires a balanced approach – integrating the right meals with the right programme and the right supplements to help you achieve those lean goals.
weight loss program
Getting the body you want

Tone Up Nutritional Guide

Before we get into the specifics of the diet, here is a guide to an average nutritional targets for a tone up plan

1500 kcals per day
40 % / 150g per day
35% / 58g per day
25% / 94g per day
2000kcals (inclusive of BMI and activity levels)

Healthy Snacks

When striving to optimize your physique and build lean muscle definition, always pay close attention to the nutritional value of your daily food intake — making sure to satisfy your body’s energy demands with some great snacks while also creating a calorie deficit. Regular protein (every 3-4 hours) is absolutely essential to maintaining a toned body, while low glycaemic carbohydrates and low-fat snacks also play a major part in getting you there. Life can be hectic and often on-the-go, proving difficult to make the best choices and maintain will power.

Meal Planning

To attain that perfectly toned body, you should always pay attention to your daily calorie intake. Your training intensity and rest days should determine your CARBOHYDRATE intake, as this is the primary source that fuels you. During this journey, PROTEIN will be your best friend, as with the correct timing, type and total, it’s imperative to crafting the look you want. Most of your FATS should be extracted from mono and polyunsaturated sources to support a healthy heart, recovery, and a balanced diet. Target all 3 macro-nutrients for a typical training day. Remember, hydration is also fundamental, so target one small glass of fluid with every meal, as well as a portion of vegetables to optimize your vitamin and mineral intake
If you want to tone-up,these are essential

Red Meats
When eating red meats and other protein sources like chicken, turkey and burgers, stick to having a serving that is the same size as a the palm of your hand – having excessive amounts will increase body fat and inhibit your health (i.e. cholesterol).

Cheese and Dairy
Be extremely cautious when piling cheese and dairy products on your meals like spaghetti bolognaise and salads. Stick to portions the size as a deck of small matches otherwise staying lean and defined will be an uphill battle.

Oils and Spreads
Be careful when applying spreads to meals and snacks and cooking with different oils. Stick to portions the size of the end of your thumb to keep your lean gains and health in safe hands.

Pasta, Rice, Potatoes
We all get that temptation to pile our plates with pasta, rice, potatoes and many more delicious carbohydrates. However, when striving to get lean, stick to a serving of carbohydrates the same size as a baseball – make sure you’re not eating three portions in one go!
fitness training plans
Training correctly

No matter what level you’re at, these 10 ‘Tone-Up’ rules are easy to understand and just perfect for keeping your training on track

Incorporate resistance training into your lifestyle to achieve the desired aesthetics

Protein contains amino acids which are the building blocks for lean muscle growth and repair

It’s time to start getting more precise with portion sizes at every meal

Make the transfer high sugary simple carbohydrates to slow-digesting ones

Ensure you’re achieving results, but remember, patience is the key to success

Each macro-nutrient is metabolized differently even though they all provide calories. Proteins and carbohydrates provide 4 calories per gram, whereas 1 gram of fat provides 9 calories. Constantly eating fatty foods will make those calories rise through the roof, so keep your fat intake below 30% of total calories consumed, with 90% of this coming from healthy fats.

Calculate your calorie intake so you know you’re reaching your daily targets

Nutrition and getting lean work hand in hand with regular exercise

Feed your muscles what they need instantly for maximum gains

Stay organized by treating your meal prep like your workouts!

Workouts to Support Toning Up

To really get that desired definition, everything matters – correct nutrition and supplements, appropriate lifestyle habits such as sleep, hygiene, and of course, a well-structured and effective workout routine! Get your Tone Up workout plan or have out Personal Trainer design you a plan
Sports Therapist Richard Watson

Richard Watson

Sports Therapist

Richard is a leading sports therapist in the Coventry and Warwickshire area, he has worked at the Olympic and Paralympic games 2012 treating the many athletes competing. Richard has been involved in many major sporting projects including treating and training a team that took on an accent of Everest. He currently runs his own Sports Therapy company providing local athletes with sports massage and personal training.

In The Zone

By richard watson 29 Nov, 2017

The weekend is the time when we all get relaxed, and maybe a little too relaxed with our diets, but it's important to realize that you can still enjoy yourself and keep on track by making a few slight adjustments.

During the week, it is much easier to maintain a healthier lifestyle because you slip into a routine that you get used to and many of us are on autopilot – gym, work, eat, sleep, repeat; but the weekend is a different animal altogether.

The problem is that on the weekend, the textbook simply goes out the window.  It’s the weekend!

You’ve been waiting all week to cheat, but what you need to realize is that you’re doing more harm than good.

Being proactive about your health and making every day count means that you need to iron out all of the creases, and when it comes to your diet and training that normally means prioritizing the weekend and stopping yourself from bingeing.

By richard watson 17 Nov, 2017
Having a shaped, toned body is the primary goal for many gym-goers. However, many are fed countless ‘guaranteed-not-to-fail’ strategies on how to quickly shed fat and attain the perfect look. Such mixed advice often leads to confusion, frustration, and a general feeling of ‘back to the drawing board.’ we understand that every one of us is different, and a ‘one size fits all’ approach just won’t do. So, we’ve designed a healthy, sustainable and evidence-based guide filled with tips to help you efficiently and safely get the look you want.
By richard watson 04 Oct, 2017

Strength training comes in all shapes and sizes, and if you incorporate slight adjustments to your gym routine you’ll find that it’ll be both rewarding and beneficial.

If you have plateaued and you're not  seeing results any more; this will lead you to frustration and in the end you will start having negative results and thoughts.

But it doesn’t have to be that way…

Strength training comes in all shapes and sizes, and if you have slight adjustments to your gym workouts you’ll find that it’ll be both rewarding and beneficial. We have listed 7 different ways in which you can alter your training workout to suit your needs and the needs of your body, which will help you adapt and in turn you will start to see gains in your training.

By richard watson 24 Aug, 2017

What if we told you that top athletes suffer from the same thing as you do? Inflammation happens to everyone; it is part of our body’s natural response to training and damaged tissues and also plays a role in the immune system response. With modern day advances in sport science we are now able to see just how much inflammation you’re likely to feel from a strenuous bout of activity through the analysis of your genes.


A DNA Kit test will look at four genetic inflammatory markers - IL6, IL6R, CRP and TNF. Variations in these genes give us a clue if you are predisposed to suffer significantly higher levels or slightly lower levels of inflammation. Knowing your predisposition of this biological phenomenon can make big alteration to your training and even more so to your recovery strategies which dictate your training schedule and ultimately your goals.


Acute inflammation is important for healing; however excessive inflammation can result in prolonged feelings of soreness, tenderness, swelling, and also in a loss of function (reduces ROM or range of motion) and could even result in allergies and chronic diseases. There are various strategies that can be used to help decrease acute and chronic inflammation like sports massage therapy , but for the purpose of today's blog we will be looking at foods that can help in the role of decreasing inflammation in our body:

By richard watson 18 Aug, 2017

For those people who know me will tell you I am the most skeptical person out there when it comes to new products and fad diets to aid fitness training and weight management. I go to lots of trade fairs and seminars and see lots of new products, most of the time I have made my mind up within 20 seconds. Science has to prove it works for me to believe in something, it’s the way I run my business as a sports therapist and the way I train myself.


I first saw the DNA fitness tests in 2013 at a trade show; it was not something I was interested in at the time so I walked on by. However, after seeing these tests repeatedly pop up on trade and fitness magazines I started to take more of an interest.


Over the years I’ve personally battled with injuries from playing sport and had to deal with my own weight issues while being off sport recovering from injury. It’s what got me in to my now profession as a sports therapist; I help many athletes recover, prepare and condition their bodies ready for their events.


As a sports person you are always looking for that extra legal edge, that extra bit that will gain you a few seconds off your personal best or just be able to train and diet better for a healthier lifestyle. So I felt that taking the DNA Diet Fitness Pro test was really worthwhile.


The reports included an abundance of manageable and easily understandable information about my DNA and also provided focused and implementable advice, which wasn’t just based on eating less and exercising more. I was particularly impressed with the strength of the connections DNAFit made between my genetics and the practical implications the results might have in terms of my diet and fitness.


I would recommend this test to anyone interested in improving their health and fitness, regardless of whether you’re a complete beginner or training for a marathon.

By richard watson 10 Apr, 2017

There has been a huge increase in interest in cycling over recent years as more people become aware of the health and fitness benefits’ cycling achieves, as well as its advantages as a fast and economical means of transport. Studio cycling has also grown and has been identified as one of the most popular group exercise formats in clubs worldwide.

By richard watson 01 Mar, 2017

Good bacteria can help you lose weight

For every probiotic evangelist there are several that sneered at the idea that these ‘good bacteria’ products did anything other than leave a big whole in your pocket. But according to a recent study, probiotics are very much more than a health food gimmick.

Probiotics, which are available as yoghurts, drinks and pills, contain so called ‘good’ bacteria that manufacturers claim aid digestive health and boost the immune system.

But the jury remained out – until now when a study has found that they do have many health benefits, including proving effective medicines and helping to control weight.

But you need to need to use the probiotics every day to see any benefits and you should be mindful of the sugar content (it’s best to opt for a pill over yoghurt) which will negate any of the benefits.

By richard watson 06 Feb, 2017

The definition of motivation is that which gives the impetus to behaviour by arousing, sustaining and directing it towards the successful attainment of goals. Abraham Maslow (1954) proposed that we all have a hierarchy of needs, the most basic being physiological needs such as food, and the highest needs being those related to self-fulfillment. Motivation directs behaviour – it organizes behaviour towards a particular goal state. It maintains behaviour until that goal is achieved.


The marathon is a long-distance running event with an official distance of 26 miles and 385 yards that is usually run as a road race. The marathon was one of the original modern Olympic events in 1896, though the distance did not become standardized until 1921. More than 500 marathons are contested throughout the world each year, with the vast majority of competitors being recreational athletes. Larger marathons can have tens of thousands of participants.

By richard watson 05 Jan, 2017

Although, all of the information that is presented in this article is geared toward the benefits and/or effectiveness of anaerobic high intensity interval training (HIIT) vs. low intensity aerobic training with regards to fat utilization, there is an understanding that some reasons for aerobic training supersede the outcomes. For the sake of pure enjoyment, personal goal setting (training for a triathlon, marathon, road race, etc), and the challenge of competition are all viable and respectable reasons for interacting with long slow distance (LSD) activities. For many people these types of activities are suitable for their lifestyle and enjoyable means of living an active life. The goal of this article is not to discount or diminish the value of physical activity in all its modalities, but to merely present data with regards to optimum fat loss, hormonal indicators, and other factors of cardiovascular and cardio respiratory markers as they pertain to exercise intensity prescription.

By richard watson 01 Nov, 2016
Cancers are classified as a family of related diseases that result from uncontrolled growth and spread of abnormal cells5 that usually become a tumor. The most common causes of cancer related deaths in the United Kingdom are seen in Figure 1 below.The evidence linking low levels of physical activity and an increased potential for development of cancer is growing. More studies are focused on determining if physical activity can be used as a preventative measure in the incidence of cancer.

Figure 1: The 9 Most Common Causes of Cancer Death in 2014

Number of Deaths per Year, All Ages, UK

Cancer Site                Male           Female       Persons
Lung (C33-C34)       19,563       16,332         35,895
Bowel (C18-C20)       8,566          7,337         15,903
Breast (C50)                       73        11,360        11,433
Prostate (C61)          11,287                               11,287
Pancreas (C25)           4,426          4,391           8,817
Oesophagus (C15)   5,213          2,577          7,790
Bladder (C67)              3,614          1,755          5,369
Brain                                2,881          2,342          5,223
Liver (C22)                    3,055          2,036          5,091
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