Weight Loss Workouts

How To Tone Up and Lose Weight

If you’re here to make changes to your body, then you’ve come to the right place.

Without knowing exactly what you’re doing, toning up and losing weight can seem like an impossible task. We’ve all followed fad diets before and not made any progress *guilty*.

So in this article, we’re giving you the fool proof guide on ‘how to tone up and lose weight’ – fast!

Check it out:

Tone Up and Lose Weight

The Right Diet Plan

A girl with a diet plan toning up and losing weight

As we mentioned at the start, there’s many fake diet plans out there; they claim to help you change your figure, but all they really do is take your money!

But don’t worry, this is a completely free mini guide for you. Don’t expect masses of information, but we’ll give you what you NEED to know.

Calories in vs Calories out

Forgive us if you already know this, but many people still don’t know that losing weight is a matter of tracking your calorie intake.

Simply put, if you eat less than your maintenance calorie limit, then you’ll lose weight. It’s as simple as that. Conversely, if you eat over your maintenance calorie limit, then you’ll put on weight.

So this is why it’s important to track your calories.

Forget Low Carb Diets

Okay, so low carb diets can help you lose weight quick – but this is only because you’ll lose water weight. The minute you begin eating carbs again, you’ll pack that weight on like it was always there. Just let that sink in, because it’s the truth.

As a result, forget about low carb diets. In fact, you’ll be more energetic eating carbs as part of a balanced diet – and will be more likely to continue with your new lifestyle.

That’s right, following a balanced diet is a lifestyle you can continue without being depressed.

The only problem with carb sources such as pasta, is that they’re calorifie dense – meaning a small amount of pasta might not fill you up, but will cost you a big chunk of your calorie limit for the day.

However, as long as you track your calories, you can eat foods you enjoy while still reaching your fitness goals.

Allow cheat meals

This is important. Nothing is bad in moderation when it comes to your diet.

A slice of pizza? No problem, that’s probably only 300kcal. But a whole pizza – you’ll be over your calorie limit and therefore will pack on weight (get the point?).

For this reason, if you want a treat now and then – just make sure that you track it, and stay under your calorie limit for the day. Then you’ll still lose weight, while losing weight and toning up.

Some people enjoy having a ‘cheat meal’ once every month – while others simply have a slice of pizza now and then, while still making sure to stay under their calorie limit.

Do whatever works for you – just remember to eat less than your maintenance calorie intake.

The right workout plan

blonde fitness model showing how to tone up and lose weight

Now we’ve given you the information needed to create a sustainable diet plan, we’ll give you tips on how to tone up in the gym.

That’s right, we said the gym; there’s no sitting on the couch and toning up your muscles here.

Higher volume

Ultimately, if you’re weight-training in the gym, your muscle will tone up – fast. Most prefer to perform higher reps with lower weights.

Why? Answer: Because as women, you can handle more volume than men – so take advantage of this!

For those haters saying ‘you can lift heavy and still achieve a lean figure’ – yes, you’re right, but a beginner isn’t going to enter the gym and smash the 150lb dumbbells. This workout plan is for everyone.

Will I get bulky?

Whether you get bulky or not will depend on your diet. As your goal is to tone up and lose weight, you’ll be eating under your maintenance calories.

For this reason, there’s no risk of getting bulky. Instead, you’ll shred fat around the right places and tone up your figure – achieving your bikini beach body in no-time!

If you already have an effective workout plan, good – follow that. But we’re guessing you’re looking for some help if you clicked on this article.

*You can perform these exercises in any order you like. But we recommend performing the crunches last.

Take a look:

1. Squats

female squatting to tone up and lose weight

We’ve all heard the popular ‘girls that squat’ motto and hashtag on instagram etc. But there’s a reason for it – squats can really help you tone that booty, as well as legs.

Squats are one of the ‘big three’ lifts, so it’s a no-brainer to add this to your workout routine. We’re starting with this, as many of you will be aiming to achieve a toned lower body.

As we mentioned, we’re starting with higher volume and lower weight. However, as you get better and more comfortable, you can increase the weight (and volume, if you like).

If you’ve been training for a while, then start start at the weight you’re confortable with already, with lower reps if you want.

What to do:

  • For beginners – 4 sets of 12-15 reps (light weight)
  • For more experienced – 4 sets of 3-6 reps (heavy weight)

2. Arnold Press

a girl performing the arnold press to tone up and lose weight

Did you know the Arnold Press activiates most muscles in your arm, as well as working your shoulders? Well, you do now.

Arnold Presses are great for your upper body, and will ensure you tone up your upper body. So include this in your routine, sprinkle some hard work – and you’ll be seeing results soon.

What to do: 

  • For beginners – 4 sets of 12-15 reps (light weight)
  • For more experienced – 3-4 sets of 6-10 reps (heavy weight)

3. Deadlifts

a girl showing the correct technique for deadlifts for toning up and losing weight

Another of the ‘big three’ lifts. This is essential; many women think they’ll get bulky if they deadlift. But this is a myth.

It’s a compound movement – meaning it’ll work many different muscle groups, helping you to tone up your whole body in the process.

As usual, if you’re a beginner, start with lower weights and get your form right first. If you’re experienced, then continue as normal.

What to do: 

  • For beginners – 4 sets of 8-10 reps (light weight)
  • For more experienced – 4-8 reps (heavy weight)

4. Bench Press

a girl performing bench press to tone up and lose weight

The last of the ‘big three’ lifts. The bench press is often people’s favorite exercise – you can really build up your strength on this lift.

And remember, you won’t get bulky either. If anything, as you’ll be losing weight and toning up, your breasts will become more perky (so there’s only benefits here).

What to do: 

  • For beginners – 4 sets of 8-10 reps (light weight)
  • For more experienced – 3-4 sets of 8-10 reps (heavy weight)

5. Bicycle Crunches

a girl performing bicycle crunches to tone up and lose weights

We’re avoiding the cliché of adding normal crunches here. In fact, bicycle crunches are more difficult – meaning you’ll get better results.

You’ll really feel the burn by the end of this exercise – and more importantly, this will help tone up and flatten your stomach.

What to do: 

  • For everyone – 4 sets of 20 bicycle crunches

Let’s Get Toning!

You literally have no excuse now. We’ve killed some myths about weight loss, and given you all the information to succeed in your journey.

Sometimes the hardest part of getting yourself off that couch and into the gym! But we promise, once you get going and see results – you’ll never look back.

What about supplements?

Good question.

Supplements can really help you in your fat burning journey – as long as you choose the right product.

If you choose the wrong fat burner, then you’ll have wasted your money and experienced unwanted side effects. Ultimately, your safety is the first priority when choosing fat burner supplements.

For this reason, we’ll save you a bunch of time; by recommending our favorite fat burner that’s worked for us – and hundreds of others, including a high-profile fitness model.

Best Fat Burner – Instant Knockout CUT

Instant Knockout CUT

Presented in a fist-shaped bottle, Instant Knockout CUT will punch its way through unwanted fat – helping you to achieve that toned figure you’ve worked towards, faster.

Here’s how it works: 

  • Boosts your metabolism – your body will be burning more fat, even while you’re watching your favorite TV show. And no more excuses about that slow metabolism…
  • Tone up, not bulk up – Instant Knockout CUT ensures that you trim your figure, without becoming a she-hulk.
  • Never feel tired again – The worst thing about dieting is the lack of energy. Instant Knockout CUT keeps your energy levels and motivation high!
  • Used by professional fitness models – The ‘Queen of Workout’s, Alexia Clark is a known user of this fat burner. It’s helped her become a leading figure in the industry.
  • 100% natural ingredients – no chemicals or synthetic substances in Instant Knockout CUT.
  • No side effects – No jittery feelings with this fat burner. It’s tried-and-tested to be safe and effective.


  • Premium price – the best things always come at a price. But we believe the results from Instant Knockout CUT are priceless.
  • Can’t buy from retailers – You can only buy Instant Knockout CUT direct from their website: www.InstantKnockout.com

What others are saying?

We’ve collected a testimonial from a user of Instant Knockout CUT. We feel this clearly shows what results you could be experiencing with this premium fat burner. Read our full review of Instant Knockout CUT fat burner!

A picture of a instant knockout customer, showcasing her transformation

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