Doing more reps with smaller weights will not work as much on tone or buffing you up, it will though increse your strength so if you little guys don't want to bulk up, and less reps with heavier weights will build you up and work more on tone and definition although don't get me wrong it will make you stronger. Running is an amazing exercise it works pretty much every muscle and it's an endurance test. I suggest you go jogging every other night for a week and run as far as you can and you will see your progress. If you would like more tips please post back.

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XandeR