I am about average size not to skinny not to fat and i wanted to tone up my body. My friend said i first need to bulk by doing heavy weights once a while, then once i bulked do lighter weights a lot. I am not entirely sure about this so i wanted to get a second opinion and u guys have usually always given me decent advice, so i was wondering if this method is right or is there a faster alternative?

thanks

Getting "toned" is about 90% diet and 10% how you lift. There is no fast way to do it really you have to work at it consistently. Lifting lighter weight more reps will not make you tone that is a myth, continue to lift heavy weights if you don't want to lose muscle mass while you are trying to cut fat. You should be eating 1.5X your body weight in protein daily and aside from that you need to figure out how many calories you burn and consume in a day.

As complicated as people make it sound it really is this simple, calories in VS calories out for losing weight. Of curse there are other factors if you care about the min/max perfect way to do things, but they are usually not required. If you eat less calories than you burn and you continue to eat lots of protein and lift heavy weights you will lose mostly fat.

Y'know...i really hate when guys say "I wanna tone up". Just sounds lame. What you really want to do is bulk, then cut...or do a clean bulk with cardio in the morning and afternoon. I am not going to write a page on how to do this because its been discussed a million times. Go to the H&F Vault in this forum...read everything...learn what Whey is, and calories, protein intake, routines, how your body works...there are dozens of great articles. If you have more questions ask them.

Also use some of the workout journals as references, I recommend Quiksilver and Quagmire journals to name a couple. Btw...you never do lighter weights except for cardio conditioning reasons. even when you are toning up