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Tone Up Nutrition Guide

Tone Up Nutrition Guide
Joni McMullen
Writer and expert1 year ago
View Joni McMullen's profile

Know you want to tone up but not sure where to start? We’ve got everything you need to help you on the way.  

Get a head start with expert PT and nutritionist advice, pore through our detailed tone up guide, and build your own supplement bundles — choose from a selection of our best protein powders, bars, snacks, and pre-workout blends. 


Tone up advice

Here's some useful advice covering all things toning-up — ranging from training to nutrition and supplement advice.   


1. Why A High-Protein Breakfast Is So Important 

Eating plenty of protein is really important for meeting your fitness goals. Our nutritionist explains how a high-protein breakfast can start your day off the right way.  


Why A High-Protein Breakfast Is So Important

And simple ways to get that protein in.

1 year agoBy Jamie Wright


2. Feel Full & Satisfied In A Calorie Deficit | Nutritionist Shares Best Foods 

A calorie deficit can be a great way to tone up and make sure that you are putting on lean muscle. Richie breaks down the best foods to keep you satisfied on your journey.  


3. Build Muscle With Zero Calories & Zero Sugar, EAAs Explained

Our nutritionist explains EAAs and why they might be perfect for your toning journey.  


4. Benefits of Pre-Workout | What is It? When to Take It

Looking for that perfect pre-gym perk-up? Learn the benefits of pre-workout supplements and when you should take them to get you going before you hit a workout.  


Benefits Of Pre-Workout | What Is It? When To Take it?

It's time to re-energise your exercise routine.


5. 10 Minute Home HIIT Workout With Jordan Morello | 10 Exercises to Maximize Your At-Home Routine

HIIT workouts — the ideal way to get a quick full-body workout. No equipment needed for this one, so you can easily squeeze it into your WFH lunch break.  


6. Best Training Split for Building Muscle | Expert Reveals All

Not sure how to structure your week of workouts, to make sure you hit your goal? Split your strength training up with this handy explainer and watch your muscle build.  


7. 4 High-Protein Dinner Recipes to Help with Muscle Building

Meal prepping is an easy way to guarantee meeting your macros — try these dinner recipes to help you get those gains. 


8. 8 High-Protein Breakfasts To Start Your Day Right  

There’s nothing better than knowing you’ve hit your protein goal before lunch — try these breakfast recipes to get your day off to a great start.  



Writer: Amy Golby  

Do I need a training and nutrition plan if I want to tone up?

Yes, it’s important to have a good nutrition plan in place when toning up. Proper nutrition is often one of the most challenging aspects of gaining muscle or losing weight. The Tone Up guide contains everything needed to set you up for success, including expert advice from nutritionists and PTs.  


What supplements can help with weight loss and toning?

The most important thing for toning up is to create a calorie deficit by consuming fewer calories than you burn each day. This is best achieved through a combination of diet and exercise.  

Supplements can be really useful for supporting these efforts, though. Some of the best supplements for toning up include diet protein blends, CLA, BCAAs, L-carnitine, and green tea extract. These can all easily be added to a healthy meal plan and exercise routine to help you achieve your goals. 

How do I tone up my chest?

 To tone your chest, it’s important to include a variety of exercises in your workout routine that work the muscles in this area of the upper body. Some good exercises for the chest include bench press, press-ups, dumbbell chest flies, cable crossovers, and plate press-outs.  

It may also be worth supplementing your workouts with creatine, BCAAs, beta-alanine, and protein supplements to maximize muscle gains. 


Can you tone up on an exercise bike?

Working out on the exercise bike is a great way to burn calories while improving your cardiovascular health. It's a low-impact form of exercise that can still be intense enough to contribute to weight loss and muscle toning.

Cycling can also help to build lower-body strength, endurance, and muscle tone. 


How do I tone up my arms?

To tone your arms, you should focus on building muscle and definition through a combination of structured arm exercises and a good nutrition plan.

Some effective exercises include biceps curls, triceps dips, overhead extensions, side raises, shrugs, and compound movements like bench presses, press-ups, and bent-over rows. These exercises will help you build a well-rounded upper body and define your arm muscles. 


How long does it take to get a toned body? 

 There is no one-size-fits-all answer to how long it takes to achieve a toned body. However, with a structured workout and nutrition plan, it's possible to begin seeing good results within a few weeks.  

Adding supplements such as creatine, BCAAs, beta-alanine, and protein can also support muscle strength and growth. But remember that supplements are not a replacement for proper nutrition and training. 


Can you tone up in 30 days?

Supplements can help you achieve your training and nutrition goals faster, but it's better to adopt a more sustainable approach if you want long-term success. A well-structured program will leave you well set up to achieve lasting results beyond just 30 days. 


Take Home Message  

If you want to tone up, you need to get on top of your nutrition, supplements, and training.  

Our guide provides all the tips and tricks that you need to succeed in your goal. The rest is up to you — we know you can do it.  

Want more tips and tricks?



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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Joni McMullen
Writer and expert
View Joni McMullen's profile