This might be the worst thing anyone can say to a fitness professional.

The most common request from female clients is that they want to "tone up".  All women want that firm look but are afraid that if they lift weights they will get big and masculine. So this magical term "toning up" was created somewhere along the way, and it actually makes no sense in reality.  

Do you know what the term toned actually means?  Well I can tell you the exact definition. 

Muscle tone:  “muscle tone (residual muscle tension or tonus) is the continuous and passive partial contraction of the muscles, or the muscle’s resistance to passive stretch during resting state. It helps maintain posture, and it declines during REM sleep.” (Wikipedia.com)

The only time this term came up in regards to my education was during a class focusing on exercise for special needs. Certain physical disorders can result in abnormally low (hypotonia) or abnormally high (hypertonia) muscle tone.  In terms of healthy muscle tone, if you are sitting freely in a chair at your computer reading this article unassisted, you have normal, healthy muscle tone.  End of story.  Their is no "toning up", it simply does not exist 

So now that we have gotten that out of the way, let's talk about what the facts.

The first thing people should understand is that you cannot "tighten" here or there at your choosing.  For example, if you have some extra push on your tummy doing all the sit-ups in the world (don't even get me started about sit ups) will not "target" that spot and give you a flat tummy.  This is a weight loss issue, not a "muscle toning" issue. 

Remember that you can make muscle bigger or smaller.  That's all.  This is the same with fat cells; bigger or smaller.  So it is that simple.  To achieve the firm, smooth look all women are after you need to make the muscle bigger and the fat smaller.  There is nothing in-between that you would refer to as "toning".

So next order of business; I am a mind reader and I know that what you are thinking, "But I don't want to have huge muscles and lose my feminine physique". 

Women simply do not have the hormonal makeup to put on muscle mass the way men do.  Heck, even most men don't have the hormonal make up to put on huge amounts of muscle.  It takes long, dedicated hours of lifting.

So you should be lifting... heavy!  Learn how to do it properly and progress slowly if you are new to lifting. But adding lean muscle mass to your physique will help you burn fat faster and longer.  You will get the firm look you desire, combined with a clean eating plan of course. 

So no more 45 minute eliptical sessions or Zumba classes; if you want your bum to point up to the sky you have to lift weight. Somewhere in the 10 to 15 rep range is most ideal for women but other than that a female lifting program really does not differ from a mans.  

Check out the photo of Jessica Beil.  She is my favorite celebrity physique; strong, healthy and sexy.  This girl lifts weight and eats food!!!

So ladies, happy lifting!