How to tone?

Is tone a bad word? What would be better, shape up? Slim down? I don't know.

Nah just there are some anal people here that dont like slag terms and they actually take the time to spam other peoples threads to rant about it.. haha

Anyways I cannot see your diary but honestly carbs and fat do not build muscle, protein builds muscle. Maybe you can custom your diary and lower your carbs, fat and up your protein but keeping the same overall cals. and try that for a start. Average natural body builders can get 1/2 lb of lean muscle a week so you can see how long it can take to regrow. But your lifting heavy so this is good. My advice is more protein.

Small calorie deficit (definitely not more than 0.5 pounds a week), one gram of protein per pound of lean body mass (not total body weight), keep lifting heavy, and add a heaping helping of time and patience.

If you are looking to get muscled up then yes you lift heavy but if you are trying to "tone" then high reps of lighter weights is what is needed. If you want to build strength and gain muscle then the best way to do it is when you do your weightlifting exercises do 80-85% of the heaviest weight you can do one rep of. Build your program on this and do 6-8 reps and 3 sets then gradually build. Yes, protein helps to build lean muscle. Good luck.

this would be the post that gets flamed... welcome to MFP

If you are looking to get muscled up then yes you lift heavy but if you are trying to "tone" then high reps of lighter weights is what is needed. If you want to build strength and gain muscle then the best way to do it is when you do your weightlifting exercises do 80-85% of the heaviest weight you can do one rep of. Build your program on this and do 6-8 reps and 3 sets then gradually build. Yes, protein helps to build lean muscle. Good luck.

This is crap advice. Sorry, but it's completely untrue. Low weights for high reps does nothing. Women who lift are incapable of bulking due to hormones, but it will give you the "toned" look most women are seeking. Those that do look bulky lift 4564828 hours a week at the gym and take "supplements".

The New Rules book discusses this at length.

Well I have been in martial arts and weight training for over 30 years and have trained both men and woman but I am sure you have more of a take on this subject than I.

If you are looking to get muscled up then yes you lift heavy but if you are trying to "tone" then high reps of lighter weights is what is needed. If you want to build strength and gain muscle then the best way to do it is when you do your weightlifting exercises do 80-85% of the heaviest weight you can do one rep of. Build your program on this and do 6-8 reps and 3 sets then gradually build. Yes, protein helps to build lean muscle. Good luck.

This is crap advice. Sorry, but it's completely untrue. Low weights for high reps does nothing. Women who lift are incapable of bulking due to hormones, but it will give you the "toned" look most women are seeking. Those that do look bulky lift 4564828 hours a week at the gym and take "supplements".

The New Rules book discusses this at length.

saying high reps does nothing is a bit of a reach as well. It might not produce the "tone" that people expect. But high volume now and then is not detrimental. It helps with stamina/endurance as well as the tendons and joints.

If you are looking to get muscled up then yes you lift heavy but if you are trying to "tone" then high reps of lighter weights is what is needed. If you want to build strength and gain muscle then the best way to do it is when you do your weightlifting exercises do 80-85% of the heaviest weight you can do one rep of. Build your program on this and do 6-8 reps and 3 sets then gradually build. Yes, protein helps to build lean muscle. Good luck.

This is crap advice. Sorry, but it's completely untrue. Low weights for high reps does nothing. Women who lift are incapable of bulking due to hormones, but it will give you the "toned" look most women are seeking. Those that do look bulky lift 4564828 hours a week at the gym and take "supplements".

The New Rules book discusses this at length.

saying high reps does nothing is a bit of a reach as well. It might not produce the "tone" that people expect. But high volume now and then is not detrimental. It helps with stamina/endurance as well as the tendons and joints.

Yes that's true, but it, as we both said, does nothing to give the look of being "toned", thus my response.

Yup, lift heavy. Honestly, you could go with smaller weights and more reps, but you won't create that "toned" look. It'll benefit you, of course, because those muscles will be worked out, but it won't build the muscle you need to create the look of "toned" muscle. And I guarantee you, unless you have a hormonal issue where you somehow have too much androgen or testosterone floating around, you won't bulk up accidentally, because that takes a whole 'lotta time and effort, and unless you're aiming for it, you won't end up looking like it.

How many reps should I do of max weight I can lift? Or should I just do them til I can't anymore?

I like to do three sets of 8.