The toning/definition comes from a low body fat percentage. There is a difference between losing body weight and fat. Body weight is made up of lean mass and fat, lean mass largely consists of your muscle.
If you have a skin caliper, you can measure your body fat percentage. Your goal is to reduce your body fat percentage, not your lean mass. You preserve your lean mass by eating more protein and weight lifting.
You burn your body fat by dieting (carb cycling is effective) with a small calorie deficit (500 calories or less), and doing cardio (3 to 4 times per week). If you do it right, you shouldn't lose much weight, but gaining more definition as you lose body fat, but not lean mass.
Last edited by cephalic; 04-04-2010 at 03:42 AM.