As a short woman, I take offense to that statement. I only look bulky when I am chubby.
I have A LOT of muscle for a natural, but I have had to work hard for it, and I train pretty hard core, and my diet is pretty bang on.
I look chubby far less often now that I am a bodybuilder even though I weight A LOT more.
Muscle takes up less space than fat.
I also agree with the lads, 'tone' is one of the most mis-used physiological term in the fitness area.
Either you have muscle or you do not, you either have a higher bodyfat percentage or a lower one.
It is really that simple.
I am also not sure what you mean by 'tighten' either. If you mean skin's elasticity, a lot of that is genetic.
If you think of what the body is composed of, moving bone outward, you have muscle (with connective tissue and tendons), a layer of fat, and then skin.
Nothing else there, so you will either have fat or muscle. And people lose muscle as they age when they don't train.
Muscle is metabolically active, and burns loads of calories to maintain itself.
Fat doesn't.
She can train exactly the same as a man.
If she is new to training, an all over program back to basic compounds like squats, bench, deadlift, military press and rows is perfect.
Otherwise a three day split is fine too:
Legs/Shoulders
Back/Triceps or Biceps
Chest/Triceps or Biceps
Mix in abs and calves every alternating workout.
CT scan of a thigh of woman that trains and one that doesn't.
Center white - femur
yellow - muscle
red - fat
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