There's really no such thing as toning. When women think they're toning they are saying, in their own I-don't-want-to-get-bulky- way, that they want to see some of the lines of their muscle...definition...leanness. This is nothing more than losing body fat, which is almost entirely diet. Here's my old stand by (IMMV):
Weights alternating heavy one week and moderate the next, for example:
Monday: legs
Tusday: back and rear delt
Wednesday: off
Thursday: Chest and tri's
Friday: shoulders and bis
Saturday: abs
On, for example Thursday, do shoulders light and bis heavy (start with the heavy) and then the next week shoulders heavy and bi's light. Heavy being about 90% of max and light being about 60% of max.
Cardio 5-7 days a week max (start with 3 non-training days) first thing in the morning, empty stomach, OR AFTER WEIGHTS. Moderate intensity, moderate speed, longer duration: walk up hill at 15% grade, 2.5 mph, for 60 min...point being, keep the heart rate between 135-140. I added a second cardio session in the evenings, 20-30 min, and straight protein after that, but only if one session and a clean diet aren't cutting it. At least two of my weekly sessions were HIIT Sprints on an eliptical or track.
My cutting diet looked like this:
http://home.swbell.net/arkaynen/cutting.htm
You would have to alter the times by when you train, and cycle the carbs 3 days low (.5g/kg body weight) and 2 days high (2.0g/kg body weight), or high on training days and low on non training days. The diet in the link represents the 100g CHO median.
1Kg = 2.2046 lbs
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