A Quick Strength Training Guide For Women

Tackle daunting machines and dumbbells with this guide--and burn more fat

Lifting weights has some seriously cool benefits: It increases lean muscle mass, which boosts metabolism and helps torch calories and shed stubborn fat. It also improves the quality of your sleep, wards off back pain, and protects you from disease.

Despite all this, many women dodge the dumbbells at the gym—in fact, only 21 percent strength-train two or three times a week. It may be that the rest are misguided, feel intimidated, or are just plain avoiding it!

Well, the excuses end here. We enlisted top trainers to create this easy-to-follow weight-room cheat sheet. The payoff of pumping more iron will be a leaner, sexier you.

1. Have a Plan
When you enter an unfamiliar situation (say, the free-weight zone), your body will naturally freeze for a moment and only your eyes will move, says body-language expert Patti Wood, author of Success Signals: Body Language in Business. It's an obvious physical sign that you're confused. Decide beforehand what you'll do as soon as you go into the room. For example, make a beeline for the dumbbells. But which ones? Lifting too much too soon can hurt your form and put you at risk for injury, but grabbing two-pounders won't get you results.

If you're doing...lateral raises
Start with...2.5 to 5 pounds in each hand

If you're doing...biceps curls
Start with...5 to 8 pounds in each hand

If you're doing...flat-bench dumbbell rows
Start with...12 to 20 pounds

If you're doing...chest presses
Start with...12 pounds (body bar) to 45 pounds

If you're doing...squats
Start with...zero (body weight) to 45 pounds


2. Stay Steady
The occasional slam of a weight stack is par for the course when you're using resistance equipment like the cable machine or seated leg press, but causing a storm of noise is a classic newbie doh! And it's more than just bad manners. "Lowering the weight without control can result in injury, "It can also prevent you from getting the tone you're after, because you don't work through the full range of motion." Lower the weights slowly enough that you can perform every rep of the exercise with good form (and less clanking!).


3. Breathe Easy
Even seasoned lifters sometimes forget to breathe during a tough move. But it's counterproductive. "You starve the body of oxygen, which forces your heart to work a lot harder," says certified strength and conditioning specialist Josh Kernen, owner of Bridgetown Physical Therapy & Training Studio in Portland, Oregon. Exhale during the major exertion in each move, and inhale while returning to the starting position.


4. Break a Sweat
Go full-steam, or you might as well go home. A good way to gauge your effort: Monitor how hard you feel like your body is working. It's called your rating of perceived exertion (RPE), and it's usually measured on a scale of one to 10, with one being very little exertion (like lounging in bed) and 10 being the max (running away from an angry dog). To build and tone muscle, aim for an RPE of at least seven or eight during workouts, says Kernen. "Even if you're happy with your tone, you still have to hit six or seven to maintain muscle mass."


5. Think Total Body
Your muffin top may be the only thing that's motivating you to hit the gym, but it's a mistake to attack just your least-favorite assets. "Spot-reducing exercises simply don't work," says Schoenfeld. Full-body workouts torch fat more efficiently because they build more lean muscle mass, which in turn burns more calories per day. And think about it: Wouldn't you rather eradicate all your jiggle?

The Lingo
Common need-to-know gym terms...defined


Circuit
A workout format that incorporates strength exercises, performed with little or no rest between each exercise. One entire round of each move is considered one circuit.


Collar
The safety mechanism, usually round, that you put next to the last weight on a barbell to keep the weight from falling off during a workout.


Contraction
The activation of functioning muscle or muscle fiber.

Types of contractions:
• Concentric: The shortening of muscle fibers during the lifting portion of the exercise (e.g., lifting a dumbbell during a biceps curl).
• Eccentric: The lengthening of muscle fibers during the lowering portion of an exercise (e.g., lowering a dumbbell during a biceps curl).


Grip
A grasp, hold, or control. Usually refers to the placement of your hands on a bar or dumbbell.

Types of grips:
• Neutral grip: Palms facing each other
• Pronated grip: Palms facing down or back. Also called an overhand grip.
• Supinated grip: Palms facing up or forward. Also called a reverse grip or underhand grip.


Superset
Completing an exercise with one main muscle group, followed by another exercise with the opposing muscle group, with little or no rest in between.


Work in
To share gym equipment. Complete a set, let them do a set, and continue alternating until you're finished.

Fitness Management & Home Gym Design Inc.

;) www.tanyaevans.com

IS STRESS MAKING YOU FAT??? BEST FOODS TO FIGHT STRESS!Share

Conquer Stress, Lose Weight
Beat two evils at the same time!


Now may be the best time to try yoga or meditation: Turns out that stressing about holiday weight gain (as well as shopping, visiting relatives, and everyday hassles) can add pounds. Stress causes your body to produce more blood sugar, which gets stored in your belly as fat.


But before you have an anxiety attack, take a deep breath and check out these strategies to conquer stress—and stay on track to meet your weight-loss goals:


Snack smart: Many of us crave indulgent carbs because these foods can have a soothing effect. But as we all know, eating cookies, chips, or chocolate usually leaves you feeling crappier. Next time you have a hankering, reach for one of these nine foods that calm.
Beat Stress: Emotional Eating Isn't Always Bad
Eat healthy foods for when you're stressed out and get ready to relax a little




Forget everything you've heard about stress-eating being a bad thing. If you put the right foods in your pie hole (i.e., not pie), noshing when your nerves are jangling can actually calm you down. And that's great news, because the last thing you need is more stress, which over time can increase your risk of high blood pressure, heart disease, and obesity -- and the odds that you'll go ballistic on Mom when she asks, for the third time, what your unemployed fiancé does for a living. The following listed below are the best foods to soothe stress and can counteract the damage that chronic pressure does to your bod. Stock up on the lot of them so that when the tension rises you can beat stress instead of freaking out.


Almonds, Pistachios & Walnuts


When all hell breaks loose, reach for a handful of almonds. They're bursting with vitamin E, an antioxidant that bolsters the immune system. Almonds also contain B vitamins, which may help your body hold up during seriously unpleasant events (like getting a year's membership to Match.com as a present). About a quarter cup every day is all you need. Another easy way to get a fix is to switch from traditional PB to almond butter on high-tension days. (We like All Natural Barney Butter Almond Butter, $7, barneybutter.com.
Sick of almonds? Shell pistachios or crack walnuts. Both will help keep your heart from racing when things heat up. "We experience immediate cardiovascular responses to stress because of the 'fight or flight' response," says Sheila G. West, M.D., associate professor of biobehavioral health at Penn State. When stress strikes, the hormone adrenaline raises blood pressure to boost energy -- so you're prepared to run like hell if you need to. But because we seldom need to fight or flee (dodging your annoying aunt doesn't count), it's better to blunt the strain on your heart. A 2007 Penn State study led by Dr. West found that eating one and a half ounces (about a handful) of pistachios a day lowers blood pressure so your heart doesn't have to work overtime. Walnuts have also been found to lower blood pressure, both at rest and under stress, West says. Add about an ounce to salads, cereal, or oatmeal.


Avocados


The next time stress has you hankering for a high-fat, creamy treat, skip the ice cream and try some homemade guacamole -- the thick, rich texture can satisfy your craving and reduce those frantic feelings. Plus, the green wonders' double whammy of monounsaturated fat and potassium can lower blood pressure. (For a healthy recipe favorites in under 20 minutes, check out the WH Recipes homepage.) One of the best ways to reduce high blood pressure, according to the National Heart, Lung, and Blood Institute, is to get enough potassium -- and just half an avocado offers 487 milligrams, more than you'll get from a medium-size banana. To whip up your own avocado salad dressing, puree a medium avocado with 2 tablespoons of lemon juice and a dash of cayenne.


Skim Milk


Science backs up the old warm-milk remedy for insomnia and restlessness. Turns out calcium can reduce muscle spasms and soothe tension, says Mary Dallman, Ph.D., professor of physiology at the University of California, San Francisco. A glass of moo juice (preferably skim or 1 percent) may also reduce stressful PMS symptoms such as mood swings, anxiety, and irritability. According to a 2005 study from the Archives of Internal Medicine, women who drank four or more servings of low-fat or skim milk per day had a 46 percent lower risk of pre-period misery than women who had no more than one serving per week.


Oatmeal


Carbohydrates make the brain produce more serotonin, the same relaxing brain chemical released when you eat dark chocolate. The more slowly your body absorbs carbs, the more steadily serotonin flows, according to Judith Wurtman, Ph.D., a former MIT research scientist and co-author of The Serotonin Power Diet. The result: a less-likely-to-snap you. Because thick, hearty oatmeal is high in fiber, few things take longer for your stomach to digest, says Elizabeth Somer, M.A., R.D., author of Food & Mood. Wurtman also recommends topping it with a swirl of jam for a quicker release of serotonin. When you know it's going to be a doozy of a day, avoid heavily processed varieties (e.g., the sugary kind that come in packets meant for the microwave), which are digested more quickly, and take the time to make thick-cut old-fashioned oats, like McCann's Original Steel-Cut Irish Oatmeal ($6 for 28 oz, amazon.com). But if two minutes for breakfast is all you have, you can still do your mood a favor by opting for instant oatmeal over Cocoa Puffs.


Oranges


Fretting over a job interview or presentation at work? Pour yourself a glass of Florida's famous juice or peel yourself an orange. The magic nutrient here is vitamin C. In a study in Psychopharmacology, German researchers subjected 120 people to a public-speaking task plus a series of math problems. Those who took 3,000 milligrams of vitamin C reported that they felt less stressed, and their blood pressure and levels of cortisol (a stress hormone) returned to normal faster. "Vitamin C is also a well-known immune system booster," says Amy Jamieson-Petonic, R.D., a spokesperson for the American Dietetic Association. So don't be bummed that you got a fruit-of-the-month-club gift instead of the video Nano -- you're going to need all those oranges and grapefruits.


Salmon


Stress hormones have an archenemy: omega-3 fatty acids. A 2003 study from Diabetes & Metabolism found that a diet rich in omega-3 fatty acids kept cortisol and adrenaline from geysering. Omega-3 fatty acids also protect against heart disease, according to a 2002 study in the Journal of the American Medical Association. "Eat a three-ounce serving of fish, especially fatty fish like salmon, mackerel, herring, and light tuna, at least twice a week," Jamieson-Petonic says. Not a fish eater? For another omega-3 punch, buy foods fortified with DHA (you'll find this particular fatty acid in eggs, yogurt, milk, and soy products); but don't go out of your way for products that boast booming levels of ALA, another fatty acid, which may not work as well.


Spinach


Magnesium was made to calm holiday insanity. First, the mineral can help lower your stress levels, keeping your body in a state of relative ease as you kick off yet another round of small talk at the company party. Not getting enough magnesium may trigger migraine headaches and make you feel fatigued. (And almost seven out of 10 of us don't get enough of the stuff. No wonder we're cranky.) Just one cup of spinach provides 40 percent of your daily value -- so try subbing it for lettuce on sandwiches and salads. (And now you have an excuse to indulge in the spinach dip!)




Say no to joe: Coffee might power you through a long day, but caffeine can worsen your stress response. Instead brew green tea, which contains theanine, an amino acid that promotes relaxation.


Power-walk past the food court: A U.K. study found that cravings diminished 12 percent after people walked for 15 minutes. So if Cinnabon is calling your name, see how fast you can hoof it to your car to relieve yourself of all those bags. You'll be in no mood to work your way back through the crowds for a snack that will add jiggle to your middle. ;)


Consult with Me Via SKYPE
follow me on Twitter @Tanya4fitness
Visit My Website www.tanyaevans.com

7 WAYS TO CONTROL YOUR CRAVINGS

7 WAYS TO CONTROL YOUR CRAVINGS

So how do you stop yourself from reaching for that Snickers? By following these seven steps designed to stop 99 percent of cravings before they start--and help you muzzle the 1 percent that never seem to shut up

Ramp up your resolve
One reason most diets fail is that long-term goals can be deceptively difficult: When the plan is to watch what you eat for the next six months, chugging one caramel latte with whipped cream seems like a minor slip. To avoid that kind of thinking, commit to eating well for a fixed amount of time that you're 100 percent confident you can manage, even if it's just a few days.

"Once you make it to your goal date, start over," says Mary Vernon, M.D., chair of the board of the American Society of Bariatric Physicians. "This establishes the notion that you can be successful and gives you a chance to notice that eating better makes you feel better, reinforcing your desire to continue."

Find meaningful motivation
If the main purpose of your diet is cosmetic--i.e., to look amazing in boy shorts--you're unlikely to stick with it for the long haul.

The solution: "Arm yourself with additional motivators," says Jeff Volek, Ph.D., R.D., of the University of Connecticut. He suggests keeping a daily journal in which you monitor migraines, heartburn, acne, canker sores, and sleep quality in addition to body measurements and the number on the scale.

"Discovering that your new diet improves the quality of your life and health is powerful motivation," Volek says

Move on after a mistake
OK, you overindulged. What's the next step? "Forget about it," says James Newman, a nutritionist at Tahlequah City Hospital, in Tahlequah, Oklahoma, who followed his own advice to shed 300 pounds. (That's right, three hundred.) "One meal doesn't define your diet, so don't assume that you've failed or fallen off the wagon," he says.

Institute a simple rule: Follow any "cheat" meal with at least five healthy meals and snacks. That ensures that you'll be eating right more than 80 percent of the time.

Roll out of bed and into the kitchen
Sure, you've heard this advice before. But consider that if you sleep for six to eight hours and then skip breakfast, your body is essentially running on fumes by the time you get to work. And that sends you desperately seeking sugar, which is usually pretty easy to find.

The most convenient foods are typically packed with sugar (doughnuts, lattes) or other quickly digested carbohydrates (McMuffins, cinnamon buns). Which brings us to our next strategy.

Restock your shelves
How many times have you driven to the store in the middle of the night to satisfy a craving? Probably not nearly as often as you've raided the fridge. You're more likely to give in to a craving when the object you desire is close at hand. So make sure it's not: Toss the junk food and restock your cupboard and fridge with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work.

"By eliminating snacks that don't match your diet and providing plenty that do, you're far less likely to find yourself at the doughnut-shop drive-thru or the vending machine," says Christopher Mohr, Ph.D., R.D., president of Mohr Results, a fitness and nutrition consulting firm in Louisville, Kentucky.

Think like a biochemist
Cookies made with organic cane juice might sound like something your yoga teacher would eat, but they won't help her fit into her Lycra pants. Junk food by any other name is still junk. Ditto for lots of "health foods" in the granola aisle. "Natural" sweeteners like honey raise blood sugar just like the white stuff.

"If you're going to eat cookies, accept that you're deviating from your plan, and then revert to your diet afterward," Berkowitz says. Kidding yourself will only get you into trouble.

Spot hunger impostors
Have a craving for sweets even though you ate just an hour ago? Imagine sitting down to a large, sizzling steak instead. "If you're truly hungry, the steak will sound good, and you should eat," says Richard Feinman, Ph.D., a professor of biochemistry at SUNY Downstate Medical Center in Brooklyn, New York. "If it doesn't sound good, your brain is playing tricks on you."

His advice: Change your environment, which can be as easy as stretching at your desk or turning your attention to a different task.

Don't bemoan the fact that you were born with a sluggish calorie-burning system. Turbocharge it with these tips—some even work

Here's a secret: slaving away inside your body—right this minute—is your very own personal trainer working tirelessly to help you burn calories and shed fat. It's called your metabolism, and it's the sum of everything your body does. Each time you eat, enzymes in your body's cells break down the food and turn it into energy that keeps your heart beating, your mind thinking, and your legs churning during a grueling workout. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to drop pounds. And get this—you can make your metabolism work harder, a lot harder, 24 hours a day.

To some degree, our bodies hum along at a preset speed determined by gender and genetics, but there's still plenty of wiggle room. "You have a huge amount of control over your metabolic rate," says John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage. "You can't affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories a day by exercising properly and eating right." And by making a few changes to your routine.

To make those changes simpler, we enlisted the help of leading experts and came up with a round-the-clock, turn-up-the-burn plan complete with new moves that will throw your metabolism into overdrive.

When you roll out of bed

Eat (a good) breakfast Every. Single. Day. If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.

Sip java Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?

Guzzle your water cold Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank eight to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

When you're at work
Pick protein for lunch Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein—the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast—at each meal.

Brew up some green tea "It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it's still hot.

Undo damage with dairy Hey, it happens. There are days when no salad on earth can possibly overcome the seductive power of French fries. But you can make up for it with a calcium-rich afternoon snack, like eight ounces of milk or six ounces of low-fat yogurt. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don't have the same effect.

When you go food shopping
Choose organic produce You wouldn't fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can't afford a full organic swap? Go to foodnews.org/fulllist for the most (and the least) contaminated foods, then adjust your shopping list accordingly.

Seek heat It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

Grab some metal Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism sputters, Shames says. Stock up on iron- fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.

When you work out
Mix things up with intervals You're always looking for a way to shorten your workout, right? Well, step up your intensity and you'll burn the same number of calories or more in less time. In one Aus tralian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat—including thigh and core flab—compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles, says lead researcher Ethlyn Gail Trapp, Ph.D. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can't-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.

Take it slow This isn't easy, but when you strength train, count to 3 as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue—yeah, it sounds bad, but all that damage you're incurring is actually a good thing. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. But pass on those featherweight dumbbells—you need to use weights that are heavy enough that you struggle to complete the final few reps.

Pop pills Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes, reports a study published in the American Journal of Clinical Nutrition. Volunteers took six grams of fish oil daily and worked out three times a week. After 12 weeks, they'd lost an average of 3.4 pounds, while those who exercised exclusively saw minimal shrinkage. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule. Pop two of these two hours before your workout.

When you get home
Eat Nemo's pals Fatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain, according to the National Institutes of Health. Bonus: A 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your precious calorie-craving, metabolism-stoking muscle tissue.

Skip the second mojito Another reason not to overimbibe: Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent. That's because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley.

Hit the sack—early When you sleep less than you should, you throw off the amounts of leptin and ghrelin—hormones that help regulate energy use and appetite—that your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.