hehehehe
aight here it goes
want muscles? or toning it depends u go for heavy weight in shorter sprits if u wanna be arnie butremember to do cardio too other wise u wont get the best results if u want toning do weights that are light to medium but heaps of repititions
best exercise is sumfin i rekon when u hit things eg martial arts, boxing etc they are good because u get exercise wid force which tones u and ur heart and lungs workout too best thing body
recomend drinking protein shakes u kno the ones they sell at gym yeh them after u work out but no later than half an hour after u work out it helps your body recover and also feeds them muscles