1. Assess why your body lacks definition
There are only two possible reasons: either your muscles aren't developed enough (you don't exercise enough, don't do strength training), or they're hidden by fat. Adapt your diet and workout routine to achieve a toned body accordingly.
In the first case, your goal is to increase muscle mass (with weight training), while in the second, you need to burn unwanted fat (with cardio). It's important to understand that it's impossible to work in both directions simultaneously, so if you're new to fitness (and your muscles aren't visible for both reasons), it's logical to alternate between programs—first, focus on burning fat and actively losing weight, and then, work on muscle.
2. Review your diet
No, you shouldn't “dry out” like bodybuilders, who go on a strictly protein diet a month before a competition, consume virtually no carbohydrates, drink little water, and sometimes even take diuretics.
“This set of measures is unsafe for health, and mere mortals shouldn't make such sacrifices,” says Tatyana Minina, a personal trainer, group exercise instructor, and a participant and medalist in amateur cross-country skiing and triathlon competitions. “If you need to build muscle, add protein foods to your diet: low-fat (up to 5%) cottage cheese and meat (chicken breast, turkey, fish, veal).”
If your muscles are hidden by fat, try to lose excess fat and reduce swelling. To achieve this, it's important to normalize your potassium-sodium balance: eat less salty foods and more potassium-rich foods, such as dried apricots and vegetables. “And don't deprive yourself of water: the swelling that occurs in the intercellular space due to toxins won't increase; on the contrary, it will decrease, since water flushes waste from the body. Monitor your carbohydrate intake. Even complex carbohydrates: replace cereals, pasta, and potatoes in side dishes with vegetables—a source of potassium—or legumes, which will also add protein,” explains Tatyana Minina.
3. Adjust your training plan
More specifically, establish a routine of two to three strength training sessions per week plus one cardio session if you need to tone and tone your muscles. “But if excess fat is preventing you from seeing definition, shift the focus a bit,” advises Tatyana Minina. “It's usually recommended to finish each strength training session with a cardio warm-up—20-25 minutes on a treadmill, elliptical, or exercise bike. In our case, it's worth increasing the duration to 40-45 minutes, essentially turning it into a standalone workout. If the strength training portion doesn't leave you with the energy for that, shorten it to 35-40 minutes.”
4. Decide: why do you want a toned body?
Do you simply want to beautifully define your muscles? Or do you want to slightly alter their proportions, for example, to “balance” broad shoulders by adding a little volume to your hips and buttocks? “In the first case, you can stick with your usual strength training routine,” says Tatyana Minina. “In the second case, you'll need to adjust your routine, selecting exercises to address your specific needs. For the area of the body that needs volume, I would recommend basic exercises that engage multiple muscle groups. For example, for the hips and buttocks, I'd recommend various variations of squats and lunges with weights, instead of exercises that specifically target the outer, inner, front, and back thighs, such as leg raises and swings from a standing or lying position. The latter are more suitable for toning than for building muscle.”
5. Choose the right weight for your weights
For those who don't like strength training, I'm sorry to say: you can't achieve a beautiful physique without dumbbells and a barbell. The weight should be heavy enough to allow you to do three sets of 15-20 reps. The last three should be challenging, but without losing technique. Perform all movements calmly and deliberately, without rushing. Professional athletes use a fast tempo and light weights to get lean.
6. Don't expect the impossible from yourself
Women have a harder time achieving a toned body than men. Women produce less testosterone, so building muscle requires more time and effort. On the one hand, this is good—you won't overdo it. To reach the level of fitness and bodybuilding champions, you'll need to take special supplements. On the other hand, some body parts—like six-pack abs and defined arms—can be difficult to achieve.
“It's true that it's more difficult for women to develop abs due to gender differences,” says Tatyana Minina. “Especially the lower three abs. The muscles in this area are thin and flaccid, with few nerve endings, making them less responsive to physical activity. Plus, the so-called greater omentum is located here, which is essential for our bodies to protect the reproductive organs, act as a “supply depot” in case of famine, and maintain hormonal balance to prevent menstrual cycle disruption. Women rarely develop the very bottom six-pack: even athletes typically have a flat stomach in this area.” So, don't get upset, let alone give up and completely abandon your abs if your abs remain less than ideal.
Another area of the female figure that's problematic for toning is the arms. Triceps in particular, whose sagging is a common complaint among many. “It's important to remember that they're anatomically connected to the shoulder and chest muscles,” says Tatyana Minina. “If they're weak, you won't be able to properly develop the triceps. So if you want beautiful, strong arms, train your pectorals with push-ups.”