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So realistically there is no such thing as “toning”, it’s growing the muscles to appear more tone because fat/ muscle ratio or you can reduce fat which will make muscle appear more defined. If you’re let’s say trying to grow your glutes (butt) you would need to do squats around 3 sets close to failure. If this body weight could take some time so weighted would be better as it increases muscle growth. But in order for muscle to grow you must consume protein which is the building block for muscles. In order to get the “tone” looked you would need to stay leaner so increase protein but don’t increase calories (assuming you’re at maintenance) if you need to lose fat then reduce overall calories and while still increasing protein. “toning” all comes down to body fat percentage and you goal muscle size. Most likely your goal is to decrease body fat which is calorie deficit while keeping protein high to avoid muscle wasting.0
It's not necessarily about "per day" since doing too much daily can actually impede progress. But if you do at least 10 sets of 10 bodyweight squats every other day and eat enough protein without overdoing the calories, you will see a noticeable difference as quickly as 2 weeks. A lot does depend on your current physique though.6
The number will be different for everyone due to different fitness levels..
Count the number of quats that you can do until you can't walk...
Then try to keep doing more each time.. Eventually you will have to add weight to keep seeing results.0
What Girls & Guys Said
You can't really do 1 exercise everyday. You need to do different parts every second day. A lot of muscles support eachother. You could do more than just squats maybe twice a week. Your muscles need to heal at least 48-72hours before doing it again. If you do just one workout, it will take way longer to heal, can also be damaging. Like with squats, add in lunges, elevated glute bridges, jumping lunges with let's say some abs, or just choose others, biceps, back , triceps etc. Try YouTube, plenty of workout plans.0
Body weight squat, aim for 20 to 30 reps of three sets. Barbell squat, aim for 5 to 10 reps (depending on the weight of the barbell) of three sets. Start with a barbell weight you can comfortably squat. Progressively increase the weight as you get comfortably stronger every two weeks or so.0
Do deadlifts bench presses and squats to get in shape. You know just the compound workouts just to get in shape.
Then incorporate isolation workouts to look toned. Isolation,, when you are out of shape is a waste of time because you can get in shape faster with compound workouts because you are doing more with your body.0
You can squat until you enter the surgeon office to do an BBL.. this can show a quick difference1
3 sets of 8 for muscles. 3 sets of 15 with 1/2 as much weight as 8 set for fat burn 🔥12
Three times per week would be ideal for legs. Squats alone won’t give you that round bubble butt. You need to combine it with other leg workout or squat variations. To activate your glutes, you need to work on other muscles like hams, quad and calves as well. These are some good example:
Sumo squat, step ups, deadlift, Bulgarian split, lunges, glute bridge, donkey kicks and fire hydrant. There are a few more if you don’t like some of these.
Pick 7-8 exercises and do 10-15 reps of 3-5 rounds depending on your fitness level and goal. If you are a beginner, try using light weight first then slowly increase the load once you are comfortable.
If you just want it to be toned, you should eat just the exact calories that your body needs with high intake of protein of course, but if you want to “grow” your butt, you may need to be under calories surplus (high calories).
I have cellulite i have a nice shape i just want everything tighter. Would 3 days a week work? I dont need to grow my glutes i have enough there people already think I go to the gym. When I put clothes on I look like a gym girl but what I see when naked is a nice shape with cellulite and dimples. Also trying to lose 10 pounds mainly in my stomach ( its hard fat) I have natural muscle in my body. Last 10 pounds when to my stomach