Getting toned. I've been hearing this being said too often - especially by women. Then I came across a statement on 'toning up' in a friend's blog (where he says 'If you want to tone the muscle, use a light weight') - and I think I need to say something to prevent more people from being misled by this term.

Toning, or firming-up is a result of an an increase in muscle tissue as well as a low enough bodyfat percentage to actually 'reveal' the definition/shape of the muscles and eliminate the wobbly 'jelly' effect.

Now, are you ready for the eye-opener?

Muscles do not go from soft to hard or from hard to soft - they either shrink or grow bigger. Muscles DO NOT "firm-up" or "tone"!

Surprised? Don't be.

So how do I get 'toned' then?

In order to achieve the look of a 'toned body', you need to engage in strength training as well as shed that layer of fat covering your muscles, and there are no two ways about it.

Just because you are not looking to get "bulky" or add muscle mass - it doesn't mean that you should avoid stressing your muscles with relatively heavy weights (yes, this goes for both WOMEN and MEN). Your muscles need to be stressed in order for them to change and grow. And women - don't be worried about getting 'bulky' - your body lacks the male hormone to do so (testosterone). Even men who HAVE testosterone find it difficult to bulk up, so trust me on this.

So the next time somebody tells you that t hey just want to 'get toned and not get big', they're actually saying "I really don't wanna work hard/watch my diet, but just want a great body." Sorry people... but it doesn't work like that.