Originally Posted by blondissima777

I wanted to know if someone has a strenght training routine to tone, define, assist in weight loss and keep your muscles long and lean.

Well tone and define are pretty much a by-product of losing the over lying fat. To get "toned" all ya gotta do is lose the fat to expose the muscles. As for weight loss any well designed program will consist of some resistance training to aid in weight loss, with diet still being the main emphasis. Muscles do not get longer and are by there very definition "lean" If you are refering to doing strength training without getting bulky, I wouldnt worry about it. It hard to add muscle, especially for women and especially while in a caloric deficit.

My understanding is that by strenghtening smaller muscle groups they pull in the larger muscles giving you a leaner and not bulky figure.
nope

Also, I have runner's knees and I've read that certain exercises can help. What are they and how should I incorporate them into my work out.
Donet know much about "runners knees

The only place I want to "bulk up" a little, are my calves. They are too skinny right now.
You can try and do some isolation exorcises but like I said bulking is not an easy feat

Just FYI, I currently do an hour of cardio in a stair stepper everyday and I'm currently not doing any strenght training.
You should be
I don't have access to a gym, but I can buy some things to workout at home as needed: small dumbells, medicine ball, resistence bands, etc.
If you wanna go gymless, check out RossTraining - Bridging The Gap Between Ordinary and Extraordinary

Also, is it true that pilates, yoga and the like, are not considered strenght training and won't help keep your metabolism going, since they are considered to be more toning exercises?
To me they are not strength training but they are also not "toning exorcises either (see above)

Thank you in advance!!!

Originally Posted by blondissima777

By resistance training, you mean working out with the bands or the rubber tubing thing with the handles?

The reason I'm going gymless is because I can't afford it right now, so I'm trying to stick to what I know I can do at home.

I checked out Ross's website and it's more than what I'm looking for. I was just checking out to see if someone already had a routine they were willing to share and then I or someone else could add some modifications according to my needs.