Toning Your Body Vs Weight Loss: The Different Approaches

When it comes to fitness, everyone has different goals and approaches. Some want to build muscle, some want to lose weight, but overall everyone is looking to be a healthier version of themselves. Here at Adaptive Strength (formerly Box33), 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.

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 food and maintaining portion control, you can keep the calories consumed to a minimum. 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. 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.

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, without necessarily creating the bulky muscular frame of body builders. You are becoming stronger and therefore less prone to injury, as well as burning calories and slimming your figure, revealing the muscles beneath.

Toning your body is achieved through strength training. When you overload the muscle, that muscle adapts to the increased load and responds by growing in size. This is why the best way to tone is via repetitive resistance training.

Over time the gain in lean muscle will lead 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 weight and increase overall fitness.

The Effects Of Diet And Sleep

Exercise is only one component of 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.

Our personal trainers in Perth can create a custom workout to help you meet your goals. Contact Adaptive Strength (formerly Box33) for a consultation with one of our expert trainers to get started on your fitness journey today!


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