When it comes to fitness, the days of skinny as the goal are over. Today, people want strength, speed, health and to find fitness freedom. This is a fitness plan that does not feel restrictive but like freedom. This shift in mindset from skinny to strong takes away the pressure and allows you to step into a world of opportunity and fun! The ultimate goal is to focus on shifting body recomposition NOT the number on the scale. It is about replacing fat with lean muscle. It’s not about deprivation but about abundance.
4 Ways to Get Toned without Ever Counting a Calorie Again…
1. Eating For Purpose
Forget everything you’ve been told about cutting calories to get toned. You need to eat to build muscle. If you want to build muscle, you have to eat—especially protein! You have to eat to be toned. You have to eat to feed your muscles and make your body feel safe, not deprived. High-quality protein, whether it is from whole foods or a whey protein isolate powder, is the foundation for muscle growth. The key is consuming at least 30 grams of protein per meal and aiming for around 2.5 grams of leucine (an essential amino acid found in protein).
Always think-Protein first when you are making your meals. Opt for lean meats, seafood, or eggs and then add your complex carbs for fiber and energy. Think sweet potatoes, rice, quinoa, and oats. Then add in healthy fats like avocado, nuts, seeds, and extra-virgin olive oil). ✨ Remember, when it comes to complex carbs, we must focus on high quality and high fiber. These types of carbs not only provide fuel but they also nourish your gut microbiome, not to mention bulk up your meals allowing you to feel full without over fueling.
2. Lift weights!
Once your diet is dialed in, it’s time to put that fuel to work! Combine circuit training WITH heavier isolated training for a well-rounded fitness plan that builds muscle and maintains strength. This allows you to speed up your metabolism and tone your gains. BOTH circuits and heavier isolated are key (as laid out in the G-Fit App)!
3. Boost your cardiovascular health
Building muscle is only part of the equation. To truly shift your body composition, you also need to challenge your cardiovascular system. We do this through steady state and HIIT training AND in our G-Fit circuit training. A good rule of thumb is to follow the cardio 80/20 rule where 80% of your workouts are at a moderate, sustainable pace (steady state LISS cardio) and and 20% of your workouts are high intensity interval training.
It’s about balance. We need to get our heart rate up to improve cardiovascular health, but too much HIIT can lead to elevated cortisol, injuries, and exhaustion. That is why we don’t do all of one thing but focus on 80/20.
Whether you’re sprinting on a treadmill, rowing machine, or bike, the goal is to push yourself for short bursts to stimulate fat-burning and enhance metabolic health- hello Tabata sprints!
4. Shift your mindset
I would say, the most important step in body recomposition is changing the way you think about fitness and nutrition. Remember this is not all about dropping weight, it is about shifting your weight. We are focusing on body composition shifts NOT the number on the scale which tells us nothing!
By focusing on what you’re gaining—strength, energy, and health—you can leave behind the cycle of calorie counting and deprivation. Let’s think of it as enhancing and adding to your life rather than subtracting from it!
The Takeaway?
Body recomposition is more than a workout plan—it’s a lifestyle shift that celebrates strength, wellness, and balance. By focusing on fueling your body with protein, and challenging yourself with the combination of heavy lifting AND circuit training with 80/20 strategic cardio, you can transform your physique and finally step into fitness freedom without ever counting a calorie again!
