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How to Shape, Tone, and Sculpt a Gorgeous Figure
The closest thing to the fountain of youth is not a pill or magic potion, but rather a form of exercise that will help you fight cellulite and look fabulous for the rest of your life. Running, walking or cycling isn’t enough. Weight training can benefit every woman. Find out how easy it is to shape, tone, and sculpt a gorgeous figure. WeddingShape author, Joseph Arangio, shows you the secrets to create a new you.
A busy working mother, Sue Rutt spends her off-time either cleaning the house or driving her three children to sports practices and rehearsals. Five nights a week Sue’s on the go, but she says she’s found the key to de-stressing.
“It’s time to myself. If I feel better about myself, I definitely feel like I’m a better mother.”
A few miles away, another mother of three prepares dinner for the family, helps with homework, and cares for her month-old son. She believes she’s discovered the answer to an easier pregnancy.
“I was able to control my eating, I had energy. People didn’t know I was pregnant until I was really far along.”
So what has these two women feeling and looking better? Weights.
“The people that did the free weights, I thought that was just guy territory. I wasn’t really sure. I was a little intimidated by it at first but I realized that I needed it.”
Weight training. Not every woman’s ideal pastime. But strength and conditioning specialist,
“It definitely builds the self-confidence, boosts the ego. It helps you to keep going throughout the day. Energy.”
Arangio is president of PEAK Strength & Conditioning, an exercise consulting company which works one-on-one with everyday women like Sue and Anecia. He writes regularly for Muscle Media magazine. And says one of the most common deterrents women have to working with weights isn’t even true.
“I used to definitely think that you would bulk up, but you don’t”
“A female getting big from resistance training is like me getting up in the morning and accidentally driving to
Instead, Arangio suggests 10 reasons every woman should pick up that dumbbell.
#1: It improves your body by adding lean muscle tissue and reducing fat—something cardiovascular exercise can’t do as efficiently.
#2: Speeds up metabolism. That will burn more calories during and even after workouts.
#3: Strengthens bones.
“Resistance training will reduce the chance of osteoporosis or at least slow the progression of osteoporosis by increasing your bone density.
#4: It increases self confidence.
#5: Reduces depression. Weight training increases the mood-elevating hormone of testosterone. Even in females, to a small degree.
#6: It lowers blood pressure.
#7: Resistance training increases good cholesterol and lowers bad.
#8: It lessens the pain from arthritis.
#9: Enhances overall sports performance.
#10: And the final reason every woman should pump iron... It decreases low back pain.
“What resistance training does is it strengthens the musculature around the back, allowing the low back region to deal with stresses—picking up keys off the floor, just doing regular activities of daily living, pain free.“
For instance, weight training has practical applications. Doing lunges with weights builds the muscles Anecia needs to pick up her keys, with a baby in arm. Then there is the shoulder press, working the same muscles Sue uses when placing heavy dishes in that overhead cabinet. This torso rotation exercise with a weighted medicine ball can make lifting and handing off little Nicholas to his older sister a lot easier. And finally, this seated row works those important arm and back muscles Sue uses to pull that refreshing jug of iced tea from the fridge.
“It’s made a big difference. I feel much better. When I come to the gym it totally clears my mind.”
“After I was pregnant and I delivered, I just felt like the whole world was off my shoulders. Like my body’s ready to be back to normal again very quickly.”
Arangio says beginners should perform two to four exercises with weights for 20-30 minutes. Another 10-20 minutes of cardio, followed by a few minutes of flexibility training, will give you a full-body regimen, sure to show quick results.
Arangio suggests three basic movements for the beginner. First, a chest press works chest muscles and triceps in the arms.
“Kim is doing a very slow, controlled movement. Two seconds down, two seconds, up, with a one second pause at the top. This is how all repetitions should be performed.”
Next, a kneeling one-arm row improves muscles in the back and biceps in the arms.
“Step-by-step, you want to kneel on the bench; the hand is supporting half of her body weight. She’s got a nice, stable foot position. She’s lowering the weight down, without locking out her elbow. There’s a little bend in the arm. Her back is nice and flat, almost as if you’re balancing a tray of glasses on the back.”
And the third basic exercise, dumbbell squat, works the legs.
“Always assume a shoulder-width stance, heels in toes out. You’re going to let the weights hang comfortably in the hands. Squat down, bend the knees to about 90 degrees.”
Anecia says weight training has improved her whole outlook on life and makes her feel like a million bucks.
“I like the fact that my body looks better. I can pretty much walk into a store, I know my size and buy it and feel good. And know I look good. Health-wise, I don’t get sick like everybody.”
Sue remembers it took dedication and willpower at first, but soon it became part of her life.
“I started seeing results and I started feeling better. And then it was like I usually come three to four times a week. And you just have too… there’s days, believe me, where I wake up and I don’t feel like going.”
“Once you make it part of your lifestyle, it’s hard to not live with it.”
So these women suggest you find a trainer or buddy to show you the ropes and keep you motivated in the beginning. But they promise that weights will soon shed the old and reveal a new and improved you.
© Tempo! 2004
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Until next time… stay healthy!
Best,
Joe
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