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What they don’t realize is that being toned means having a good percentage of muscle mass and a small percentage of body fat. The only case when you can become bulkier than you were before is if you don’t change your poor diet! So stop using the weight as the only method of measuring progress and use fat calipers or body fat scales as well.
After and intense session of resistance training (aka lifting weights), your muscle will tear itself down and then start building itself back up, bigger and stronger than before.

So make sure you include weight training in your program and a lot of protein in your diet (these two are the main conditions for building muscle). While some of these aspects may not apply to highly overweight people that need to lose A LOT of weight, they will work really well for those in a pretty good shape that just want to “get toned" for the summer. Keep track of your body fat and muscle percentage and also take before and after pictures for a better appraisal. And this process requires a lot of energy, meaning that you will burn calories long after you worked out. Don’t compare pictures made a few days or weeks apart, but compare them on the long term (for example 3 months apart). And it also means that you can eat more food and still lose weight, so you won’t need to starve yourself with a diet that is very low on calories.

But if you followed the diet and the training program carefully, you probably lost a few pounds of fat and gained a few pounds of muscle instead.
Those huge bodybuilders you see in magazines have been lifting heavy weights for many years and most of them are also using anabolic steroids. So your weight is the same but your body composition is totally different (and you definitely look better now).

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