How to get tonned?

When women talk about "toning," they usually mean they want to lose body fat to reveal the muscle they already have, so they don't look "soft."

Toning = fat loss + muscle retention or gain

If you want to gain muscle and lose fat at the same time, you're looking for body recomposition. If you want to keep the muscle you have while losing fat, you'll want to focus on weight loss if you have average muscle mass. If you're more muscular, a cut might be better.

There is no special "toning workout" or "toning rep range."

First, you need an accurate body fat measurement.

The easiest way is to find a place with a Multi Segment Body Composition Analysis machine, like an InBody 970, 700,580, 380s, 270 or 260. It's accessible, cheaper than a DEXA scan, and accurate enough for tracking.

Don't worry it doesn't cost much (few dollars), many gyms offer it for free. Make sure it's a professional grade inbody machine, not consumer grade BCA anaylzers which tend to be highly inaccurate. (unfortunately some gyms install them)

A word of warning don't trust consumer grade smartwatches and scales. While they're convenient, their body fat estimations are often unreliable and can lead you to make the wrong decisions. The professional equipment costs thousands of dollars for a reason that's a level of technology you simply won't find in a sub $1000 gadget. Finding a place for a real scan is easier than you think a quick Google search for "body composition analysis near me" will likely point you to a local gym or clinic that offers InBody scans for a small fee.

First, you need an accurate body fat measurement.

A word of warning: don't trust consumer grade smartwatches and scales. While they're convenient, their body fat estimations are often unreliable and can lead you to make the wrong decisions. The professional equipment costs thousands of dollars for a reason that's a level of technology you simply won't find in a sub $1000 gadget.

Finding a place for a proper scan is easier than you might think. A quick search for “DEXA scan near me” will usually point you to a local clinic or gym that offers DEXA scans for a small fee. It’s a good idea to call ahead and confirm the price, as costs can vary significantly between different facilities for the same service.

For body fat % measurement, in terms of accuracy:

Visual estimates, even by professionals, are significantly less accurate than DEXA scans, no matter what some forum discussions might claim. That said, for contest or photoshoot preparation, visual assessments for conditioning are a practical method. In such cases, it's beneficial to seek guidance from a coach's trained eye for a more reliable evaluation.

Coaches use Caliper and DEXA, onstage bodybuilders are evaulated based conditioning, accurate bodyfat% is not a judging criteria. So, while you'll see coaches telling people "eyes are final judges", nobodys eyes are more accurate than DEXA or MRI.

Back in time when these devices were not widely available, people used a much simpler rule. Lean bulk untill abs disappear, cut till abs become sharp. So, not having access to any of the bodyfat% measuring devices is not a roadblocker.

For more info on this, see this

Once you have your body fat percentage, plug it into this bulk, cut, or recomp recommendation tool.

Just remember, if you guess your body fat and feed it bad numbers, you'll get a bad recommendation. Garbage in, garbage out.