• Ben Banbury

3 Tips To Getting More Toned In Just 21-Days

Consider this your step-by-step guide to getting more toned in as little as 21 days. I'm going to highlight exactly what you need to do and where you might be going wrong. Are you ready?

blonde lady wearing a ryde tank top


So let's very briefly talk about the human anatomy

At its very basic level, you have bone, muscle, fat and then skin

Fat cells sit on top of the muscle

This logically means that if your body fat % is too high, you're never going to be able to see all that beautiful muscle you've worked so hard to create!

If this sounds like you, right from the word go we need you dropping a few pounds of fat

What I'd highly recommend you doing, is instead of Googling "what's the best diet for fat loss" and then hopping on the first diet you see

Is to look at your current diet and focus on tweaking to make it better

For most, this is actually really easy! If you know you're drinking 2 glasses of wine an evening, cut them out for 21 days

If you know you shouldn't be grazing aimlessly on those almonds or biscuits behind your desk at work, then bin them for 21 days

If you're currently sitting there scratching your chin and thinking "but my diets already really good" - then your portions might be a little too big, or calories are "sneaking" their way into your diet

Maybe liquid calories? Sauces? Or you might even be unaware of how many calories are actually in your meals

As well as eating less we need to get you moving more

I'd recommend aiming for 10k steps a day. Everyone's got a Fitbit or something similar these days, so turn into a game

I'd also have a think of 2-5 varied, fun activities that will get you moving more

An evening cycle, beach walk, hike, swim, dance, climb, trampoline. It honestly doesn't matter, just find something you really enjoy and do lot's of it

Fat loss is only mind-numbingly boring if you allow it to be

When I last wanted to strip some fat and look a little leaner, I bought an old bike for £20 from a drunk man at my local market and went swimming every Sunday

I loved it! Plus I got better at swimming over the weeks. Worked a charm (:

Just bare in mind this advice is ONLY for people who have an excess of body fat to lose. If you're already at a low body fat % then the next tip is more suitable for you


Be honest, when I said stronger. Did you instantly think of?...

female bodybuilder
Zero disrespect to the athlete. She's stronger than I could ever hope to be. My point is not every female aspires to look like her

Getting stronger doesn't mean getting bulky or muscley. This lady above, to look like that would have spent years (I'm guessing 10+) perfecting her training and nutrition

Not to mention the growth hormones she's clearly injecting into her thighs every day

My point is that you don't look like that by accident. Getting bulky and muscly is hard for men to do, let alone women who have 20x less testosterone!

(Testosterone is a natural growth hormone)

Now I've said my bit. Let's get you strong!

The sensible place to start is with a few simple, HIGHLY effective exercises

They are:

1. Squats

2. Deadlifts

3. Pressups (or bench press)

4. Shoulder press

5. Rows

5. Lunges