First it is important to understand, developing “tone” is muscle development! This is something that takes “time and consistency and genetic disposition.”
For women this process is very slow and due to our make-up and lack of testosterone we will never have big muscles but we can develop some strength and tone over time if we are consistent and lift heavy weights. Genetics also plays a role in this process and varies with each persons different body type.
Satellite cells act like stem cells in your muscles and this activation or lack of may be the difference why some males are capable of growing their muscles large versus others seem to be “hard gainers”. Extreme responders to muscle growth can have a high activation level, where others may have a medium activation level and in studies some have shown to have no activation level, so building muscle naturally is 1st based on genetics. The amount of food, type and time food is consumed, and supplements also help in development.