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How to Tone your Back | How to Achieve a Well-defined Back on Your Weight Loss Journey

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"You can't tone a muscle - you can grow specific muscles to create more definition and losing fat will help define the muscle." - Elaine Acheampong

Your social media feeds are likely crowded with women working out either at home or in the gym. It is thrilling to see women fiercely claiming their power and strength by embracing weight lifting (or resistance training) - a male-dominated sport that has abundant benefits for all genders.

Fitness and personal health should be the primary focus for anyone who exercises, but it seems the motivation for gains for some individuals is purely for aesthetic reasons.


Whatever the motivation for getting your sweat on, ensure that your training routine receives the overall balance it requires. Instead of exclusively working on abs, glutes and legs, don't forget to include the rest of your muscle groups.

Don't allow the old, worn-out beliefs that lifting weights will "make you bulky" or "look too manly" to scare you from including it into your workouts. You don't have to lift super heavy weights and make gorilla noises when you use them to reap the benefits of strength training.

Weight training has unexpected benefits for women:

  • Development of Good Movement Patterns - Relieve and prevent joint and muscle aches and pains.

  • Improvement of Self-Confidence - Freedom from fad diets and poor body image.

  • Increasing Resting Metabolic Rate (RMR) - Muscle burns more calories at rest than fat.

  • Decreased Risk of Metabolic Syndrome - Reduces the risk of heart diseases by 30%-70% and up to 40% decrease in Type 2 Diabetes risk.

  • Improvement of Bone Mineral Density - Strong and healthy bones (bye-bye osteoporosis!).¹


As explained in our previous posts, 10 min abs and 'fast weight loss' & Getting Toned is a Myth (linke