Radiant Fitness - Lift to Lose!

DURHAM -- To be healthy and trim, you must
invest a little time each week lifting weights.

Strength training is the not-so-secret key to
long-term weight loss because it burns calories in
three ways. First, you burn calories during your
workout. Second, your body burns calories
post-workout as it repairs and builds new muscle
tissue. Third, each new pound of muscle burns
about 40 additional calories per day.

But Keri, I'm afraid I'll bulk up.

If you neglect weight lifting, you lose muscle over time. The result: Your metabolism slows and your
weight increases.

But I don't want to look like a man!

As with muscle, so with bone: Strength training improves bone density. Adequate calcium intake and
weight-bearing exercise are fundamental in osteoporosis prevention and treatment.

Keri, have you SEEN Schwarzenegger?

Strength training doesn't require a huge time commitment: You can strengthen your largest muscles
-- your legs, buttocks, back, chest and abdominals -- in as little as 15 minutes, two to three times a
week. From videos to books to gym classes to the "Lose to Win" exercise series in the sidebar, you
can find dozens of resources to teach you when, how and what to lift.

WAIT! Wait. PLEASE address the "bulk" issue!

Ninety-nine percent of women lack enough testosterone to develop huge muscles. If you don't shave
your chin daily, then you just aren't physically able to "bulk up."

If you feel burly, chances are you are carrying extra body fat layered over your nicely toned muscles.
Yes, you have something to be rid of -- but it's not the muscle.

If you don't have the spindle-thin arms of an overused hotel heiress, however, you may feel
unfeminine and bulky. If your biceps are too well-defined for your taste, however, ask yourself
seriously, "Is it worth the trade?" Are those muscles a fair price for being able to lift your child without
throwing out your back? Is a smaller waistline worth broader shoulders?
It's time to stop comparing your body to others, male or female. You do NOT have your mother's
thighs -- those are your own. They lift you, dance you and carry you everywhere you want to go.
Ignore the incredible hulk in the weight room corner. He trains four hours each day and eats only
eggs.
Pick up those dumbbells. Try a couple of lunges. Feel your back getting stronger. Enjoy the new
power in your legs. Healthy feels good and it sure looks beautiful on you!

Women:
Lift to lose!

By Keri Kaeding
For The Herald-Sun
Durham, North Carolina
February 15, 2005