With the Bodyshaping training program, you can finally reach your fitness goals. This unique program allows you to burn a high number of calories to optimize fat loss while promoting intensive muscle building for a beautifully sculpted figure, helping you achieve your dream body!

Summer is coming! The perfect time to improve your figure and get rid of unwanted fat. The EGYM+ Body Toning training program is the perfect workout option to get your body beach-ready! To successfully reduce body fat and get in shape, you need more than just the right diet; you need the right training program. Body Toning has two main goals:

• Reducing body fat: To get in shape, you first need to reduce body fat. The workout should burn as many calories as possible to melt that fat away. So, we need a training program with plenty of movement that keeps your heart rate high. By increasing muscle mass and improving endurance, you also boost your individual metabolic rate (basal metabolic rate). This long-term increase in (fat) metabolism leads to permanent fat reduction.
• Firming and defining muscles: To improve your body shape, we need to firm and define your muscles using strength-endurance training. The key elements of this are working with lower weights and higher repetitions. This defines the muscles without a significant increase in size. Women don’t need to worry about ‘bulky’ arms or thighs!

The biggest challenge is combining muscle building and fat reduction into a single training program. While fat reduction is a catabolic (breaking down) process, muscle building is an anabolic (building up) process. Classic training programs usually try to achieve these two goals with separate strength and endurance training sessions.

But at EGYM+, we take a modern training approach that combines endurance and strength training into a single method: circuit training.

This approach allows for simultaneous strength and endurance training, making this type of workout particularly suitable for the unique requirements of the Body Toning program (Alcaraz et al. 2011; Camargo et al. 2007; Kaikkonen et al. 2000; Gettman et al. 1982).

We use periodization—a variety of training phases—to kill two birds with one stone with our circuit training approach: depending on the training phase, we stimulate both strength endurance and muscle building to get your body in optimal shape. In total, the EGYM+ Body Toning training program consists of the following four phases:

The Four Phases of the Body Toning Training Program

Phase 1: Body Toning (negative)

Start-up
In the first step, we use the negative training method, which means a high number of repetitions at low intensity. Just like the regular training method, this improves both endurance and the energy supply to your muscles. At the same time, increasing the weight during the eccentric phase improves the robustness of the relevant muscles and prepares your muscles for the next phases of the program.

Phase 2: Fat Burning (explonic)

Burn more energy
Explosive training forces the muscle to become stronger and more powerful, activating the fat-burning power within the muscle. At the same time, training with power and speed prevents muscle hypertrophy or muscle growth. Improve fat burning, both acutely and chronically, while shaping the muscles for a strong, healthy look.

Phase 3: Muscle Building (adaptive)

Building muscle
In the third phase, we focus on muscle growth with adaptive training. The progress made in the previous phases has created the optimal conditions to increase the intensity of your training sessions. The short but highly intensive units fully utilize the muscles, bringing them to peak performance and maximizing strength. Greater strength allows for more intensive training, which burns more calories (from fat) in the long run.

Phase 4: Fat Burning (explonic)

Body shaping – give it your all
In the final phase, we return to explonic training. Because your muscle mass has increased, you use more energy, and the increased strength gained during the adaptive phase allows us to work with heavier weights. So, we burn significantly more calories again, our muscles become more defined, and our body is in top shape.

The EGYM+ Body Toning training program is ideal for people who want to burn unwanted fat while also toning their muscles and getting in shape. But: this program doesn’t just improve your looks, it also improves your performance! No matter what, you’ll look and feel great all summer long!