ironmaiden708 wrote:The word 'toned' is such a generic term that I hate when people use it because it can imply a number of different things since everyone has their own definition of what 'toned' means. When I think of 'toned' I think of 99.9% of the population who have the ability to accomplish daily tasks (walking, picking up objects, walking up stairs, etc.). I consider weightlifting getting a 'build' or 'built', for you I wouldn't worry about getting bulky because of the weight you are currently at I don't think you have the genetics to put on serious bulk. Aim for a much lower repetition range, like Ironman said its useless going high with it. In general I wouldn't recommend going over the 15+ rep range because all that is another cardio workout that isn't necassary since you've already dedicated 3 days to it already. Since you are a soccer player I'd recommend doing walking lunges if you havn't added that already. Do it with weight that will bring you to failure after taking 20 steps or even less. Strech afterwards to prevent injury and to improve/sustain flexibility.
Agreed, toned is a stupid term. Also we might as well consider this guy a beginner. If he has been lifting very light, that's not going to do much of anything. Therefore he is still untrained.
More than 12 reps is endurance, it will have little to no effect on body composition. So if you want to change your body composition, high reps aren't going to get you there.
Try 10 reps at 70 to 75%, going a rep or 2 short of failure. Do that for a while and see what that does. You will not start looking like Jay Cutler overnight. If you do it for a while and your muscles get hard and a little larger, and you they get as big as you want them to be, and you really don't want them any bigger.... STOP. It's that easy. Do it until they are how you want them and then stop. At that time you switch to maintenance. If 5 pounds of muscle is your idea of "toned" then do the bodybuilding thing for a couple months, than bam, you're done, as quick and easy as that.
The other component is losing fat. When your muscles look how you want, work on this part. You are already active so you don't have to worry about that. Just change your diet. When you are lean, change to a maintenance diet.
For modest goals, you go at it hard for a short period of time. It's quick and easy. You have to get the idea out of your head that half-assing it is the way to achieve modest goals. That just wastes time.