While exercise and diet are instrumental in weight loss, exercise plays the leading role when it comes to changing body composition.
Social media is awash with influencers sharing the workouts that helped them tone up after implementing a calorie deficit in their diet.
Among them is Kelsey Tanner, who achieved a 15-pound reduction in body weight while reshaping her physique, focusing on toning her legs and overall body composition.
Ms Tanner documented her journey in a recent clip where she revealed the specific methods that led to her success. "I wasn't intending to lose weight, I just wanted a healthier lifestyle," she explained to her followers.
The fitness enthusiast used the treadmill five to six days a week
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Her approach combined strategic cardiovascular exercise with resistance training and a protein-focused nutritional plan, with treadmill workouts one of the key components.
Ms Tanner repeated this regimen five to six times a week and maintained a speed of 3.1 with the incline set at 12 per cent, gradually building up to this level during each session.
Extensive leg band exercises resembling Pilates movements were another core workout for Ms Tanner, as she explained that both cardiovascular work and weight training were key in helping her achieve muscle definition.
In addition, her nutritional strategy revolved around maintaining identical breakfast choices throughout the programme.
"I consistently had the same breakfast every single day, I had half an avocado and about two eggs and added in egg whites. I literally never would miss that; it was always consistent," Ms Tanner noted.
In fact, her complete daily menu featured protein-rich selections across all meals. Morning intake comprised egg whites with one whole egg, half an avocado, and coffee sweetened with stevia.
Midday meals consisted of three chicken tenderloins accompanied by one and a half cups of mushrooms plus either strawberries or a banana. Rice cakes with peanut butter served as an afternoon snack.
Evening portions included ground beef, sweet potato and additional vegetables. A final snack combined oats with egg whites and blueberries.
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The gym-goer recommends a protein-rich breakfast
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Ms Tanner attributed her results to the combination of dietary discipline and exercise variety. "A lot of it had to do with what I was eating," she explained.
Her revised approach incorporated 30-minute daily cardiovascular sessions, often using the stair master machine.
"I worked out four to five days a week and prioritised cardio and lifting weights. I had to do both in order to see my muscles really tone up," she added.
"And then for dinner, I pretty much had chicken, ground beef, sweet potato, just consistently and always prioritise your protein."