How To Get A Toned Body: The Female Fitness Plan

Looking for a toned physique? You have come to the right place.  

A toned body is a common fitness goal for women of all ages. 

This body goal reflects a healthy lifestyle; its benefits go beyond aesthetics. 

It also offers several health benefits, including improved strength, flexibility, and well-being. Particularly for women, a toned physique helps maintain muscle mass as one ages, which is crucial for mobility.

Achieving a sculpted physique requires commitment to the cause; it comes with a combination of a daily exercise routine and a healthy diet. 

If you’re wondering how to tone your body female for beginners, read on to find the answers to the most commonly asked questions. This article explores strategies and tips to help women achieve their fitness goals.

It is important to remember that every woman is unique in their body type; no two women are alike, so it is essential to calibrate your fitness goals per body type. 

In the digital era, it can be difficult to avoid being driven by unrealistic beauty standards, but the key is to focus on a workout routine and diet that works for you.

How To Get A Toned Body As A Girl?

Before we proceed, let’s first understand what muscle toning is.

Muscle toning is synonymous with strength or resistance training. It essentially refers to any movement with external force, whether it’s:

• Body weight
• Weight machines
• Free weights (such as dumbbells, barbells, and kettlebells)

Focusing on strength training and cardiovascular exercises can tone your muscles (1):

• Strength training helps build strength and muscle mass.
• Cardio helps burn calories and improves cardiovascular health.
• Increased muscle mass boosts the resting metabolic rate, which means you burn more calories throughout the day, even at rest.

Strength Training: 

Diversify your workout routine with exercises that target all major muscle groups, including:

• Legs
• Arms
• Back
• Chest
• Core

The best strength training exercises include:

• Push-ups
• Pull-ups
• Squats
• Lunges
• Rows
• Planks

Aim for 2-3 strength training sessions per week (2).

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Cardiovascular Exercise: 

Engage in activities like:

• Running
• Swimming
• Dancing
• Cycling 

Aim for at least 30 minutes of moderate-intensity cardio most days of the week (3).

You can incorporate these exercises as:

• A warm-up before a strength training session
• After your strength training session
• On their own

Read more: Bodyweight Conditioning 101: How and Why to Train Without Equipment

How Can A Skinny Girl Get Toned?

If you are naturally skinny, you might find it challenging to tone your muscles after following the same workout routine as everyone else. 

Because of their metabolism and genetic factors, naturally skinny people often have difficulty building muscle. For this reason, they must follow a suitable diet plan and a custom-tailored workout routine.

Gaining muscle mass may be challenging for skinny girls, but achieving a toned physique is still possible.

Here are some tips:

• Progressive Overload: Focus on gradually increasing the weight or resistance in your strength training workouts and continuously challenge your muscles (4).
• Prioritize Protein: Protein is your best friend. Consume protein as per your body weight to support muscle growth and repair. Include lean protein sources like chicken, fish, eggs, tofu, and legumes (5).
• Caloric Surplus: Eat more to gain more! 

You may need to consume more calories than you burn to build muscle mass. 

However, focus on the quality of calories you are consuming. 

The focus should be on nutrient-dense foods like nuts, good carbohydrates, protein, and fiber.

Don’t worry if you can not hit the gym because getting toned can be just as easily achieved from the comfort of your home.

All you need is:

• A yoga mat
• An open space
• A pair of dumbbells. 

Check out how to get a toned body female at home or home workout plan with dumbbells.

What Is The Fastest Way To Tone Up Your Body?

Muscle strengthening and conditioning are a gradual process. 

There is no overnight miracle to drive this change, but it is not difficult to achieve with patience and consistency. Even though there are no quick fixes for toning up, consistent effort and dedication will help you turn a corner in your fitness journey. 

Here are some tips to accelerate your body toning progress:

• High-Intensity Interval Training (HIIT): If you have been working out, you may have experienced different HIIT routines. 

HIIT involves short bursts of intense exercise and brief recovery periods (6). 

It can be a time-efficient way to burn maximum calories and, with some variation of weight training, help build muscle.

• Compound Exercises: These exercises target multiple muscle groups simultaneously, allowing you to train more efficiently. 

You may also know them as combination workouts. These can include squats, lunges, pull-ups, and push-ups (6).

• Proper Nutrition: Adequate nutrition is crucial for optimal results. 

It is crucial to eat a healthy, balanced diet with appropriate portions of protein, carbohydrates, and healthy fats (6). 

Consult a nutritionist to determine your daily calorie intake to achieve your fitness goals.

As you progress, consider experimenting with more advanced techniques, like plyometrics and circuit training. These exercises will further challenge your muscles. 

Rest and recovery are just as important as exercise. 

Always prioritize the following:

• Quality sleep
• Proper hydration
• Listening to your body.

Combine these elements—consistent effort, a balanced diet, and smart training strategies—to unlock your full potential and achieve your dream body.  

Read on for more on how to get a toned body female naturally.

Which Exercise Is Best For Toning Body?

Muscle-strengthening and conditioning activities, such as resistance exercise, yoga, stretching, or strength training, are all effective ways to tone the body (6). 

The best exercise for toning your body depends on your goals and preferences.

However, a well-rounded routine should include strength training and cardio exercises.

The top favorite exercises for toning are:

• Squats: They target your quadriceps, hamstrings, and glutes.
• Lunges: Work your quadriceps, hamstrings, glutes, and calves.
• Push-ups: Strengthen your chest, shoulders, and triceps.
• Pull-ups: Target your back and biceps.
• Plank: Engage your core muscles, including your abs and lower back.

Ready to sculpt your dream physique? 

The hourglass toned body female-aesthetic can be yours in no time. 

The full-body toning workout plan for females is a fantastic starting point. 

But remember, the secret to a healthy body lies in a well-rounded fitness regimen and a balanced diet.

Lace up your shoes, grab your favourite workout gear, and get moving! 

You’ll be amazed at what you can achieve with consistent effort and a positive mindset.

What Diet Is Best For Toning Up?

A balanced diet and a toned physique are the pillars of health. 

While exercise helps sculpt your muscles, a nutritious meal plan fuels your body to support optimal performance. As you shift your focus to whole, unprocessed foods, you will start seeing the results from providing your body with the nutrients it needs to thrive.

A few tips and tricks when planning a diet to achieve muscle toning:

Key Nutritional Components For Toning

Lean Protein: 

• Protein is the building block of muscle.
• Lean protein sources, such as chicken, fish, eggs, tofu, and legumes can help you maintain muscle health as you age.
• These foods help repair and build muscle tissue, which aids toning (7).

Complex Carbohydrates: 

• Carbs are not the enemy when on a weight-loss journey.
• Complex carbohydrates, such as whole grains, fruits, and vegetables, provide sustained energy (7).
• They are essential for powering your workouts, maintaining energy levels throughout the day, and keeping you full longer.

Healthy Fats: 

• Healthy fats, such as the ones in avocados, nuts, seeds, and olive oil, are vital for hormone regulation, cell rejuvenation, and overall holistic health.
• These fats also help you feel satiated for longer, reducing the likelihood of overeating.

Hydration: The Often-Overlooked Factor

• If you have started your fitness journey, you’ve probably heard that drinking plenty of water is essential for overall health and fitness.
• It helps flush out toxins, regulate body temperature, and optimize cognitive function.
• Aim to drink at least eight glasses of water daily, or more if you’re active (7).

Mindful Eating and Portion Control

Mindful Eating: 

• Listen closely to what your body is trying to tell you.
• When you sit down for a meal, enjoy the process.
• Eat slowly, savor each bite, and avoid distractions like TV or phones.

Portion Control: 

• To avoid overeating, be mindful of portion sizes
• Incorporate habits like using smaller plates or dividing your meals into smaller, more frequent portions (8).

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Avoid Processed Foods and Sugary Drinks

Processed Foods: 

• Processed foods usually contain unhealthy fats, sodium, and added sugars.
• While they are an easy grab-and-go option, these can set you back on your fitness goals.
• When you’re about to reach for a processed product, try to stop and see if there may be a healthier option.

Sugary Drinks: 

• Sugary drinks often sneak into meals and can consume your calorie budget.
• These include sodas, energy drinks, and juices, which are high in calories and provide little nutritional value.
• Swap sweet drinks with filtered water, unsweetened tea, or infused water (8).

Listen to your body. Everyone has unique nutritional needs. 

Pay attention to how your body responds to different foods and adjust your diet accordingly.

By following these broad guidelines and making mindful food choices, you can fuel your body for optimal performance and achieve your toned, dream body in no time.

How Many Calories Should A Woman Eat To Tone Up?

Calorie needs are always unique to an individual. They vary on many factors, such as:

• Age
• Weight
• Activity level
• Metabolism

It is not a one-size-fits-all approach, so adopting dieting trends without considering your needs could be very dangerous for long-term health.

Consult a registered dietitian or healthcare professional to determine your specific calorie goal.

How Can I Look Toned But Not Bulky?

Worrying about becoming bulky is a common concern among women.

However, it is nearly impossible for women to look as bulky as men because women have a much lower level of testosterone (9). 

To achieve that level of bulk, it would take:

• A rigorous strength training regimen
• A strict adherence to a diet plan
• Faultless consistency

Even then, genetics determine your ability to gain enough muscle mass to look bulky.

If you’re still concerned about looking bulky, focus on building lean muscle mass through proper training and nutrition. 

Here are some tips on building lean muscle:

• Higher Repetitions, Lower Weight: Perform more repetitions with lighter weights to build muscle without adding bulk.
• Balanced Diet: Eat enough protein to support muscle growth and repair, but avoid excessive calorie intake.
• Proper Form: Use the correct form to target the desired muscle groups during your workouts.

Frequently Asked Questions

• Can I tone my body in 7 days?

Change does not occur overnight. While it’s possible to see some changes in your body within a week, muscle toning takes time and consistent effort. 

Focus on building sustainable habits, and you will slowly achieve your fitness goal.

• How can a skinny girl get toned?

Women can achieve muscle toning by combining a balanced diet with a well-structured workout routine. Skinny girls can just as easily accomplish a toned physique by focusing on progressive overload, prioritizing protein, and consuming a slight caloric surplus.

• How to tone a tummy?

Incorporate exercises like planks, leg raises, and Russian twists into your routine. 

A balanced diet and consistent exercise are also essential. A healthy body fat percentage promotes ab visibility more than abdominal muscle thickness. 

Try the flat stomach 30-day ab challenge.

• Does swimming tone your stomach?

Swimming is an excellent full-body workout that can help tone your stomach muscles. 

It engages your core as you maintain proper form in the water.

The Bottom Line

A toned body combines strength, flexibility, and overall health. 

It is achievable through strength training, cardio, and a balanced diet. 

Compound exercises like squats, push-ups, and lunges build muscle, while cardio such as running or cycling burns fat. Skinny individuals can tone up by focusing on progressive overload, consuming protein-rich diets, and maintaining a caloric surplus.

Proper nutrition with lean protein, complex carbs, and healthy fats fuels performance. 

Hydration, mindful eating, and portion control are essential, as is avoiding processed foods and sugary drinks. Consistency, rest, and training strategies help women achieve a toned physique without becoming bulky, promoting long-term fitness.

Remember, it is a long road to achieving a toned body. It is a journey, not a destination. Stay patient and consistent, and enjoy the process. 

Combining effective exercise with a balanced diet can help you reach your fitness goals and become the best version of yourself.