If you want to be more “toned” then lift lighter weights with higher reps.
by Antonio Sini...
This is totally false. There is no combination of weights, sets and reps that will get you toned. Tone is a matter of having lean muscle and low enough body fat so that the muscle can be seen. It doesn’t matter if you’re trying to tone your whole body or just your arms. Simply doing more reps of a lighter weight isn’t enough to achieve and maintain muscle tone.
So what’s the answer to developing a nice toned physique? First and foremost, you need muscle. If you lift weights that are too light (or don't lift at all) then you won’t have enough lean muscle tissue to show off. This is a common issue with people who are slim or skinny and look flat (think fashion models). A proper weight training program, one with an ideal amount of frequency, intensity and volume, is the best way to build muscle and the first step to getting toned. Having more muscle also helps increase joint strength, improve energy and cut your risk of injury and disease.
For most of us, a lack of muscle isn’t the problem. We simply carry too much body fat. The muscles are there; they’re just hidden. What you need is a balanced diet that is well-planned and covers all the important macro-nutrients like protein, carbohydrates and fat along with the micro nutrients, vitamins and minerals. When on any type of fat loss diet you shouldn’t reduce the amount of weights you lift because you’ll risk losing hard earned muscle too! This will slow down your metabolism and make it even harder to reach your goal. Also realize that you can’t burn fat from one specific area of your body simply by targeting that area. Fat loss occurs throughout the entire body. Your genetics predetermines exactly where on your body you will lose it from first.
Staying consistent with your weight training program and getting the proper nutrients to maintain muscle while still losing fat is a challenge. With a little discipline and determination, there’s no reason you can’t be as tight and toned as you want. If you need guidance, contact us at firstname.lastname@example.org