Toning Your Body Vs Weight Loss: The Different Approaches

When it comes to fitness, everyone has different goals and approaches.

Some want to tone up, some want to lose weight, but overall everyone is looking to be a healthier version of themselves.

What exactly is the difference?

Weight Loss

Many people head to the gym with the goal of overall weight loss.

Weight loss is achieved by creating a calorie deficit, meaning you need to have more calories going out than coming in.

Diet and exercise are both equally important when it comes to weight loss.

By consuming low calorie foods and maintaining portion size control, you can keep the calories consumed to a minimum.

On the flip side, by increasing your activity levels and starting a fitness routine will increase the amount of calories burned.

The greater the deficit, the greater the weight loss.

The exercises most strongly associated with weight loss are cardio based – running, swimming, anything that elevates your heart rate for a period of time.

Now it is important to realise that weight loss on its own does not differentiate between the loss of fat and the loss of muscle.

Weight loss is simply the number on the scales.

Studies have shown that it is normal for people to lose muscle and fat on a cardio-only workout.

Strength training has been shown to have a positive effect towards weight loss, and is important in retaining lean muscle.

For most people a better way is to Tone Up.

Toning Your Body

Increasing your muscle tone is a great way to increase your overall fitness.

By toning your body, you are increasing lean muscle mass. This is what helps you get that attractive athletic look.

You are becoming stronger and therefore less prone to injury, as well as burning calories and slimming your figure, revealing the muscles beneath.

How do I tone up?

Toning your body is achieved through Functional Training – a combination of strength training and smart cardio training.

You want to do each of the following two things consistently:

  1. Strength training to tone the muscles
  2. Regular cardiovascular exercise for overall health, but also fat loss

You will increase you lean muscle and at the same time decrease body fat.

Your lean muscle leads to an increase in basal metabolic rate.

Lean muscle takes more energy to maintain, and so even when inactive, having more lean muscle compared to fat will create a higher base metabolism, making it easier to lose fat and increase overall fitness.

The Effects Of Diet And Sleep

Exercise is only one component of functional fitness – diet and sleep are just as important.

Diet is important to repair muscles and burn fat. You need the appropriate nutrition – good quality proteins, healthy fats, and fresh vegetables – to help your body work efficiently.

Quality sleep plays a major role in control of hormones, including growth hormone and cortisol. Imbalanced hormones can result in a compromised immune system your body – a state in which your body will not respond positively to your workouts. A good diet and regular sleep routine are key to becoming healthy.

Do you need help to Tone Up?

Here at Adaptive Strength, our personal trainers are able to help you learn how to tone your body and get the physique you want, while creating a healthy lifestyle. Whether toning or losing weight, or both, we have the tools to help you succeed.

Book in for a free chat with Sam and see what we can do for you.

Book a quick chat with Head Coach Sam

Functional Training Centre - Booragoon


Functional Training For The Everyday Person


Personal Training & Kettlebell Training


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.