What’s the Best Type of Exercise for Weight Loss and Toning? Here’s What Actually Works
If you’ve ever found yourself wondering “What’s the best way to move my body if I want to lose weight or tone up?” — you’re not alone.
It’s one of the most common questions I get as a nutrition and fitness coach. And I get it. You’re working out, maybe even putting in a decent number of hours each week… but your body just doesn’t seem to be changing the way you want it to.
So what gives?
Let’s break it down. Because while nutrition is absolutely a major player in physique change (and I talk about that a lot), the way you move your body matters too — and how you choose to exercise can either work with your goals or against them.
1. First and Foremost: Pick Something You Enjoy
Before you even think about sets, reps, or workout programs, ask yourself:
Do I actually enjoy this type of movement?
You don’t have to be thrilled every time you lace up your shoes, but there should be at least some sense of satisfaction or enjoyment in what you’re doing.
Because here’s the truth:
If you hate running, don’t force yourself to be a runner.
If the gym feels like punishment, let’s rethink it.
Enjoyment = consistency. And consistency is what drives results.
Even something as simple as a daily walk can be incredibly powerful — especially if you’re just getting started. In fact, walking is one of the most underrated tools in the weight loss toolbox.
2. Add Resistance Training (Even if You’re a Beginner)
If your goal is to tone up, improve your physique, or build a stronger, more defined body, resistance training is non-negotiable.
That doesn’t mean you have to be a bodybuilder. But it does mean you’ll benefit from lifting some weights — whether that’s in a gym, a CrossFit class, or even at home with a solid program.
Some common fears I hear:
-
“I don’t want to bulk up.”
-
“I’m too out of shape to start.”
-
“I’ll feel awkward or judged.”
Let me reassure you: everyone starts somewhere. No one’s watching you, and if they are, it’s probably with admiration for showing up. And the benefits of resistance training? They’re massive:
-
Increases muscle (which = a faster metabolism)
-
Improves body composition
-
Supports bone health and insulin sensitivity
-
Helps you burn more calories even at rest
If you’re unsure where to start, group fitness classes like CrossFit can be a great intro — you’ll get coaching, guidance, and community all in one. But even a self guided workout program like Eagle Strong Programming (my personal favorite), or something similar, can help you build confidence and strength at your own pace.
3. The Bonus Habit You’re Probably Not Doing (Yet)
Want to do something ridiculously simple that helps regulate blood sugar, boost energy, and improve fat metabolism?
Try a 5–10 minute walk after meals.
Yep — just a few minutes of gentle movement post-meal can make a big impact. New research shows it helps your body use the food you just ate more effectively, which can support fat loss, better energy levels, and reduced insulin resistance.
4. Daily Movement > Occasional Gym Sessions
And finally, while the type of exercise you do is important, don’t underestimate the value of non-exercise movement— aka walking more, taking the stairs, standing at your desk, moving throughout the day.
These little bursts of movement actually account for more of your daily calorie burn than your gym session does.
So if weight loss or improving your metabolism is the goal, get creative about how you move your body outside your workout.
Let’s Recap
If you want to change your body composition, lose weight, or feel stronger in your skin, here’s the game plan:
✅ Choose movement you enjoy (so you’ll actually do it)
✅ Add in resistance training (it’s your physique-changing superpower)
✅ Walk after meals (bonus points for this habit)
✅ Move more throughout your day, not just during workouts
You don’t have to overhaul your entire life — just start where you are and keep building.
🎥 Want to dive deeper? Watch the full video here:
👉 Watch Here
If you haven't taken advantage of my Free Meal Prep Guide, you can get it here!
You’ve got this. Let’s keep going.
Ashleigh 🦈
