Toning "MUST Do's!"

Written By Mikaela .

Most importantly for toning up, building muscle increases your metabolism. Some people may struggle with the idea of NEEDING to lift weights and also focus on PROTEIN intake, but once you realize the importance of each it makes it easier to accomplish.

Part 1:

Resistance Training (*if all you do is CrossFit circuits, you may not be doing this optimally)

Each muscle group should be worked twice a week. Which should be enough work to cause muscle adaptation and enough time to allow the muscles to recover. If you do the same muscle groups 4-5 times a week you either aren't working the muscles enough to benefit you, or you're not allowing time for the muscles to recover.

MAKE SURE when you work target muscle group/groups, that is what's working the most. In other words, if you're doing Front Squat for leg strength but you have to stop because of your wrists/shoulders hurting, Front Squats is probably not the best leg exercise for you. The targeted muscle needs to be worked hard and be the limiting factor in the exercise.

DO NOT fall into this trap:

Most of the time when people do lots of CrossFit circuits they might be limited by anything other than the targeted muscles (if there is any). If you have a CrossFit workout with 185lb Squat Snatch and Ring Dips, you might very well find yourself limited by cardio, lifting technique, and/or skill. This might be great and fun to do once a week or a few times a month, but if this is the majority of your training all year long, how much are you actually working your muscles vs being held back by other aspects of the workout.

Part 2: Protein

What is Protein?

  • protein is the foundation of muscle gain

  • most essential component of muscle development, bone density, muscle mass, and lean tissue

  • plays a key role in exercise recovery

  • most important nutrient for weight loss and a better looking body

How does protein help with weight loss?

  • low protein intake negatively impacts muscle mass and function, weight loss, adaptations to exercise, bone strength, and your immune system, shoot for body weight (or goal body weight) in grams of protein per day

  • getting enough protein during a caloric deficit diet to lose weight will allow you to also maintain lean muscle mass, making you "tone up"

  • a high protein intake boosts metabolism

  • it makes you burn more calories around the clock, including during sleep

  • your body burns calories digesting protein and protein keeps you fuller longer


Mikaela .
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