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To correctly address this one, lets start with what people
mean by “toned.” They mean lean, but with enough muscle to look like they
workout. Doing exercise with low weight and high reps is not going to get you
there. It won’t get you close!
Studies
have shown that training with very light weights that allow many reps (15+)
causes little muscle growth and very little strength improvements. It isn’t an
effective way to burn fat or build muscle. Having “defined” muscles is nothing
more than having some muscle mass along with los enough body fat levels for it
to show.
This applies
to you regardless of what your fitness goals are. Even if you only want to put on 5-10lbs of
muscle, why not do it the most effective way? Lift heavy, eat big, and then
strip the fat off once you have gained a little more muscle than you want.
(Because you’ll loose some while dieting)
If you are
a girl that wants to lose fat and shape your arms, thighs, butt and core, the
most effective way to get there is to lift relatively heavy weights (weights
that allow for no more than 8-10 reps) and have a proper nutrition plan to lose
weight.
For more detailed information Read: Muscle Myths by Michael
Matthews.