Your Headset Mic – Getting it on right!
By Kevin Dempsey

Fitness headset microphones take an awful lot of abuse. We sweat, scream, and spit into them. At the end of our class when we hit shower that poor mic is still out there doing another class. We work our mics so hard it borders on abuse. Is it any surprise we have so many problems with them? But you can help. With a little bit of care you can have of trouble free performance from your mic system.

Most group fitness headset microphones for are designed to sit at the side of your face about two finger’s width away from the corner of your mouth, or slightly in front and to the side of mouth, not directly in front as with most head worn singer’s microphones. This helps to avoid amplifying breath noises and blowing spit into the mic capsule as you teach.

If you need to confirm that the mic is working after you have turned on the transmitter and checked that the mixer and sound system are all set to go then, whatever you do, NEVER blow into the microphone to test it!

Blowing hard into the delicate microphone capsule is the easiest way to damage it.

A simple “test – one – two” is all you need to say and you won’t risk being the cause of expensive, unnecessary repairs.

After use, always remove the foam windscreen from the mic, gently wipe any sweat from the mic, and remove the body pack transmitter from your pouch belt. To store the system when not in use, hang the headset microphone on a hook 1m3ft above a shelf for the transmitter so that the headset’s cable is kept as straight as possible. Do not coil or kink the cable.

A few simple steps

1 Don’t put the mic capsule directly in front of you mouth.
2 Never blown into the microphone.
3 If your mic was design to use a foam windscreen then always use one.
4 Always use a neoprene transmitter pouch belt.
5 Always remove the windscreen after use.
6 Always remove the body pack transmitter from the pouch belt.
7 Hang the mic when not in use. Do not coil or kink the cable.

Feedback that squealing or howling sound occurs when the microphone is too loud, the music is too loud for the microphone or you are too close to the speakers. In most cases turning the microphone level down or moving away from the speakers will stop the howling so just adjust the levels to get the right mix of voice over music without the howls. If the problem persists you may need to reposition your speakers to make sure that they are not ‘firing’ straight back at you. We also find that better quality speakers are less prone to feedback.

If feedback persists because of the room’s architecture full of mirrors, windows, a polished wood floor and brick upper walls or your speaker types ie some horn tweeters then there are a selection of feedback exterminator devices or 31 band graphic equalizers available as an add-on component that fits between the Wireless Microphone Receiver and the Mixer, that will filter out those annoying squeals.

When used correctly, headset microphones that were designed for group fitness use will give you many years of trouble free service. Take care of your fitness microphone and it will take care of you.

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It doesn’t matter who you are in the world, your body needs aerobic exercise. A healthy body and quality way of life requires it. It has many of pros and will help you perform greater in all aspects of your life. So what are the benefits of aerobic exercise?

More effective implementation of the lungs by raising the oxygen transported to them and the heart using this oxygen more efficiently are a few of the advantages of aerobic exercise. The word aerobic translates to with air, or with oxygen. Exercise that is less intense and longer in length is aerobic. 15 to 30 minutes is about how long the big muscle group should be continuously worked when an athlete does aerobic exercises. The mission of the athlete is to maintain a maximum heart rate of around sixty to eighty . Swimming, cycling, light running, and walking are just a few aerobic exercises. These activities should be able to be done without someone having to gasp for breath. If you cannot carry on a short conversation while exercising, you possibly are turning it up a notch by anaerobically exercising.

Working a certain group of muscles for an allotted amount of time to achieve your target heart rate is the objective of aerobic exercise. This works the heart more efficiently and has the body expend a greater amount of calories. Often people will hit the aerobic curve. This is when you begin working out and raise your intensity to the top then decrease gradually. Keeping a continuous heart rate is more effective. The lungs and heart endure for more time and work more efficiently when they are trained. People who perform aerobic exercise on a routine basis will have to exercise longer to reach their target heart rate as their endurance is increased. People who are just beginning will get to their target heart rate fast until their body gets used to the workload.

An aerobics class could be a good start for people who want to reap the rewards of aerobic exercise and aren’t positive how to begin. Both higher and lower intensity exercises are available in an aerobics class. The class instructor will show class members how to proceed with these moves either way. How much you carry your arms and legs up during the work out is how the intensity is measured. Athletes should do the level of intensity according to their level of fitness and the regularity of their aerobic sessions.

While in an aerobic exercise work out, the body sends more blood and oxygen to the muscles. It is not smart to stop suddenly from an aerobic session. This can lead to dizziness and muscular spasms. After a relatively intense work out, a cooling down session is always a good idea. If someone gets too tired during an aerobic session, they can run in place for a little while until able to go on. Work outs that are higher in intensity and shorter in time is called anaerobic exercise. The body wears out faster and creates muscle more actively with anaerobics. A lot of sports are categorized as anaerobic exercises soccer, downhill skiing, weights, basketball, and football. Another example is running or sprinting. The body will more likely be sore at the conclusion of anaerobic exercise.

To picture that often we don’t do aerobic exercise is wild because it has so variety of benefits. It helps control and decreases body fat, raises our whole stamina, gives us extra energy, assists in our resistance to exhaustion, tones our muscles, and increases our lean body mass. It also aids us mentally by lifting mood, decreasing anxiety, reducing depression, reducing tension, and helping us sleep better at night. Who cannot benefit a bit from all that?These are benefits that people could all use.

This type exercise is no doubt essential for cardiovascular fitness even if it may be a little difficult at first. A healthy body requires regular work out sessions and is an ongoing process. People who have already achieved good cardiovascular condition can keep this by exercising at least three times weekly. People who are trying to decrease weight and elevate their level of health should work out four or five intervals a week.

Everyone on the planet has to have aerobic exercise. A healthy constitution and quality way of life requires it. It has a lot of perks and will make you perform improved in all areas of your life. So why should you do aerobic exercise?

Aerobic exercise is beneficial to you by developing the lungs to be stronger by boosting levels of oxygen to the body and the heart by helping it to use that oxygen more efficiently. The word aerobic translates to with oxygen, or with air. Exercise that is less intense and longer in duration is aerobic. With aerobic sessions, an athlete implements the same big muscle area in a steady motion for between fifteen and thirty. A maximum heart rate of about sixty to eighty is the goal to maintain. Swimming, cycling, light running, and walking are some examples of aerobic exercises. These exercises should be able to be done without someone breathing hard. If you cannot carry on a short conversation while working out, you may be moving it up a level by anaerobically exercising.

Muscle groups get extra blood and oxygen from the body during an aerobic exercise session. Halting all of a sudden in the midst of an aerobic session is not a wise move. This can lead to dizziness and muscular cramping. After a fairly intense work out, a cool off session is usually a wise idea. Moving in place for a few minutes is a good idea if somebody gets too exhausted during a work out session. Anaerobic exercise is different from aerobic in that it is usually shorter in time span and greater in intensity. With anaerobics the body wears down faster and muscles build more quickly. Football, soccer, skiing, basketball, and weight lifting are sports considered anaerobic exercises. Sprinting or running is another example. Anaerobic exercise will escalate the chances of the body being sore.

Working a certain group of muscles for a specific amount of time to reach your target heart rate is the point of aerobic exercise. This exercises the heart out better and has the body expend more calories. The aerobic curve is something some people will often hit. This is when you begin working out and elevate your intensity to the max then slow down gradually. Keeping a continuous heart rate is more efficient. The lungs and heart endure longer and work more efficiently when they are trained. People who perform aerobic exercise on a steady basis will have to exercise longer to achieve their target heart rate as their stamina increases. People that are only beginning will achieve their target heart rate quickly until their body gets adjusted to the exercise.

Aerobic exercise has so many benefits that it is strange to imagine that we often fail to take the time to do it for ourselves. It controls and lowers body fat, expands our whole endurance, gives us more energy, aids our resistance to tiredness, develops our muscles, and increases our lean body mass. It also aids us mentally by lifting mood, lowering anxiety, reducing depression, reducing tension, and making us sleep better at night. Who can’t benefit a bit from all that?These are advantages that people would all use.

An aerobics class might be a good beginning for people who want to reap the rewards of aerobic exercise and aren’t sure how to begin. In an aerobics class, you can do higher or lower intensity exercise. The class instructor should be able to show class members how to do these moves either way. How much you carry your limbs up during the aerobic session is how the intensity is measured. Athletes must perform at the level of intensity pertaining to their level of fitness and the frequency of their exercise sessions.

This type exercise is without a doubt essential for cardiovascular fitness even though it may be a little hard at first. A good body requires regular cardiovascular sessions and is a continuous process. People who have already achieved good cardiovascular condition can keep this by exercising a minimum of three times a week. Four to five intervals a week should be the intervals of people who are attempting to lose weight and elevate their level of health.

The voluptuous, round women and sweaty, husky men stood in rows, shoulder to shoulder, jammed into what was normally considered the “aerobics” room. The only exit was a small glass door in the back corner so anyone who dared to enter was stuck in a crowded room to jump-start their new years resolutions. Sweat poured as my mother shouted commands at the crowd of the throng of men and women in colorful spandex.

That is a mental picture of what I remember from the late 1980s when my mother was an aerobics instructor. I was left to fend for myself in the children’s room and watch Nickelodeon while she would teach the sweating masses how to use a step bench. The classes held right after New Years Eve were not only the most crowded, they were also the most entertaining. I watched in amazement in the 1980s and I am still amazed to this day what people will do to lose weight. What is more shocking is how people who want to lose weight will allow their dreams and resolutions burn out quicker than a cherry bomb on New Years Eve. Days would pass and the classes would dwindle down with only the regulars left over, still maintaining their already svelte physiques and a few men occasionally joining in for a 15-minute abdominal work-out.

No one should let their resolutions die like those huffing and puffing patrons in the back of the aerobics room in the 80s. With all the diet and exercise hype surrounding us as we approach 2008, is it logical to assume that losing weight shouldn’t be so complicated? Diet and exercise plans can be impractical and overwhelming, causing people to lose faith and motivation. Houston Weight Loss Centers have finally come to the rescue in Houston, Texas with answers and solutions for a variety of people who want to lose weight and look great in 2008! With its popularity increasing at a rapid rate on the Internet and by word of mouth, many people are flocking to see what Houston Weight Loss Centers have to offer.

Houston Weight Loss Centers have an easy start up plan for 99 in 2008! This includes a consultation, blood work, body composition analysis, appetite suppressant prescription and free Lipo B injection! Of course that’s not all, Houston Weight Loss Centers have experienced staff to help and support you on your journey to losing pounds and keeping them off.

Maybe the crowded aerobics room is a familiar picture for you, something you have seen one too many times every year you try to start a new weight loss program. There is a possibility that the crowded aerobics room is only another weight loss clinic that makes cattle calls for it’s new patients waiting in line, only leaving them feeling drained and frustrated. It is time to put the visions of colorful spandex and round bodies to rest. Be the healthy, fit person you are on the inside and let Houston Weight Loss Centers show you how to be healthy and fit on the outside. Happy New Year!

Everybody knows exercise is a significant part of staying healthy. As anyone with arthritis can tell you, though, when your joints say no to play, exercise goes from pleasurable and stimulating activity into a trial of how much pain you can tolerate.

The tendency when suffering from arthritis is to keep your joints as motionless as possible. The problem is that this leads to weakening of the muscles and tendons and a stiffening of joints, which makes the pain worse over time. It is a self-feeding cycle difficult to break out of.

One solution comes in the form of The Arthritis Foundation Aquatics Program, a warm water exercise program designed by the Arthritis Foundation. Why warm water exercise? The warmth offered by hot water allows muscles to relax and intensifies circulation of blood to the joints. In fact, ever since the discovery of the first hot springs, humans have used the miracle of warm water baths to fight aching joints.

Besides reducing the pain in your joints, exercising in water permits body weight to be supported. This makes exercising in water easier, safer and more relaxing. Not only that, but the resistance that water provides as your body moves in it helps strengthen muscles

These days, what with spas, health clubs and backyard hot tubs, just about anyone has access to a pool of hot water to relax in. Not only does this bring some immediate relief of arthritis symptoms, but it also provides us with a great environment in which we can exercise.

You should consult your doctor before beginning water exercise. Water exercise is completely safe for most people, with a few exceptions. If youve have suffered serious joint damage or replacement surgery you may be among them. Your doctor will know whats right for you. Also be aware of temperature. Water between 83 and 88 degrees Fahrenheit is ideal for exercise. Anything over 100 degrees may be relaxing, but can lead to overheating. After youve gotten the doctor go ahead, its time to get started.

The Arthritis Foundation Aquatics Program exercises can be found in the free brochure “Water Exercise Pools, Spas and Arthritis from the Arthritis Foundation. Classes are also offered at local pools nationwidecontact your local Arthritis Foundation office for information. The classes are lead by a trained instructor, usually last between 45 minutes to an hour and are scheduled 2 to 3 times a week.

With a doctors guidance, whether at a local pool or at home, a water exercise program is a fun and effective way to combat arthritis and keep joints and muscles healthy.

Have you ever noticed how people who do no exercise at all still have a look of fullness in their arms, legs and chests for example, when they are less than 30 years old? Have you also noticed that this look of fullness starts to slowly become a look of droopiness and sagginess when they are over 30? Our body is at its peak at between 25 and 30 years of age. After this point, our body starts to slowly go into a decline and we tend to put on weight a little faster than before.

Part of the reason for this is, after 30, we begin to lose muscle to what is known as atrophy muscle shrinkage due to disuse. We also begin to lose bone density leading very slowly to eventual osteoporosis. Muscle is active tissue and therefore burns calories. When we start to lose muscle to atrophy, our metabolism begins to slow down as a result leading to more fat storage and weight gain, and over 50 of this is due to inactivity. Is there anything you can do to help reverse this process? The answer is yes you can.

Weve all seen it, there are two women standing together, one is around 35 years old while the other is around 50, yet the older women looks more firm and vigorous than the younger women. You might ask yourself; how does she do it? The answer is she exercises. Period! You, at almost any age can stay in great shape as well, but you have to exercise. You have to make exercise a regular part of your day.

A good exercise program would be one that contains both aerobic and resistance exercise with some stretching added also. Many prefer to do aerobics and resistance exercises separately, but a lot of people find that the best workout for them is circuit training since it utilizes all three of these types of exercise in one, and is very effective and time saving.

A lot of people seem to think that aerobic exercise is the best way to lose and maintain weight, but, since 75 of the calories you burn are at rest, this is not the case. Aerobic exercise only burns calories during the activity, and then within two hours after you are finished, you burn no more calories than before.

Resistance exercise on the other hand builds and maintains muscle, and since muscle is active tissue, you burn more calories than before, even at rest. One pound of fat burns around 4 calories per day while one pound of muscle burns around 50 calories per day. After 30 years of age, an inactive person will lose to 1 pound of muscle every year. That means that ten years of muscle loss due to inactivity equates to a metabolism slow down of around 450 calories per day!

If you want to lose fat and gain muscle tone, then you must include exercise into your day and that means including resistance training into your exercise routine. Men and women who include resistance training to their exercise routines lose around 44 more fat than those who dont. Adding resistance training to a regular exercise routine will also slow down many of the effects of aging. People even in their 80s and 90s have seen as much as a 200 improvement in their strength levels within 3-4 weeks of starting to exercise.

You can stay fit and trim after 40, but the message is clear, exercise with resistance included is an absolute must if you want to stay in peak condition and feel young and alive, and you can do it, even well past 40.

As a certified personal trainer and editor of a popular fitness site, FitnessGear101.com, Ive heard every excuse in the book when it comes to why people dont exercise. However, the one that takes the, pardon-my-pun, fitness cake is lack of time.

A day doesnt go by without one of my clients professing that they simply dont have time for exercise. Well, Ive seen people who want to loose weight badly enough. They will restrict their diets, exercise rigorously for an hour a day and even swear off alcohol gasp and chocolate double gasp! So, dont give me that bull!

People shy away from exercise because they think theyll have to spend hours in a gym. To maintain good health all you need is a healthy diet and a daily walk that can be broken up into increments throughout the day.

Still dont believe me? Ill show you how easy it is to fit brief walks into your day

1 Is Sex and the City a rerun again? It breaks my heart when that happens. Why not go for a 30-minute walk. If its a new episode that you simply cant miss, jump rope during commercials or run on the spot.

2 Does carting the kids to hockey or baseball cut into your exercise time? Take some inspiration from Jr. and stay on your feet during the game. Youll get kudos for being the teams best cheer leader, and your butt wont expand to the size of the soccer field.

3 Are you dying to get your hands on the next best-seller? Buy it as a book-on-tape and take it walking with you. It might have you extending your stroll to finish a chapter.

4 Instead of a sumptuous brunch with the girls, try a brisk 30-minute walk with your BFF. Catching up on all the latest gossip can be just as delicious during a walk plus it wont tempt you to cheat on your healthy eating plan.

5 Remember when people used to run errands? Well many of us still take that term literally. The next time you need a quart of milk, walk to the local grocer.

6 Use your lunch break as an exercise break. I go work out and then eat lunch at my desk. A brisk walk around the block will leave you more refueled for the afternoon than that third cup of coffee.

7 Do you complain about how slow your apartment elevator is? Take the faster route the stairs. Youll burn calories in the process.

8 Its always ironic that those who circle the parking lot looking for the closest spot are often the most overweight. Park farther away where there are spots o plenty. Youll burn extra calories lugging your groceries back to the car.

9 Have you ever heard the phrase hurry up and wait!? Well its not just a humorous observation its a great way to stay moving. The next time youre waiting in a long lineup dont take a chair, pace the floor or do a little stretching.

10 If you have no time to exercise, chances are you dont have time to clean the house either. Housework such as dusting, vacuuming, shoveling and raking is multitasking because it counts as exercise.

If you are one of the millions of people that suffer from lower back pain, then you need to know that exercise can do wonders for you. When it comes to relieving lower back pain, exercise provides more long term relief than any back pills that your doctor can give you. The fact is, pills only serve to mask the problem by providing temporary relief of the pain, but the problem that is causing much of the pain is still there. Exercise will strengthen the muscles that support your back and improve flexibility thus greatly reducing the chances of future attacks.

You should be doing a three fold program of exercise which includes aerobics, resistance and stretching exercises. Aerobic exercise like walking and bike riding will begin to get your body conditioned properly because it strengthens your heart and lightly works your muscles. Resistance exercise like weight lifting will strengthen the muscles that support your back. Stretching exercises will increase flexibility giving your back a greater range of motion. Your doctor can guide you as to when and how much of each type of exercise you should be getting.

For people with lower back pain, the best aerobic exercises to do are low impact ones like swimming, walking and bike riding. Jogging, dance aerobics and step aerobics all produce repeated impact on your back and on your knee and hip joints as well. In order to get in good condition, start out with 15 minutes of light aerobic work per day, 2 to 3 times per week, and then gradually build yourself up to 30 to 40 minutes per day, 4 to 5 times per week.

You should be working enough to raise your heart rate to be in between 65 to 85 of your maximal heart rate. You determine your maximal heart rate by subtracting your age from 220. Regardless of whether you are walking, bike riding or doing any other aerobic exercise, always maintain good posture. This means sit up strait, stand strait and do not slouch or lean forward. Good posture is essential to any good exercise program.

When it comes to resistance exercising, you always want to concentrate on the abdominal muscles. These muscles play a major part in giving your lower back support and the stronger they are, the more relief for your back. Also important is to do exercises that are designed to specifically strengthen the lower back muscles themselves. You will best benefit from working each muscle group 2 to 3 times per week. You may want to hire a qualified fitness trainer to help get you on your way by designing a resistance program that is right for you.

Remember that while resistance exercise is great for strengthening the targeted muscles being worked, there should never be any pain involved. Some discomfort should be present in the muscles being worked while performing the exercises for them, but should subside very shortly after completion of the exercise. If there is any pain during the exercises or if discomfort persists for some time after, it is a sign that something is wrong and exercising should be discontinued and your doctor should be consulted immediately.

As far as stretching is concerned, 10 to 15 minutes of moderate stretching per day is usually enough to get the job done just fine. Here you really want to concentrate on stretching your hamstrings which are the muscles in the back of your upper legs. The looser your hamstring muscles are, the better range of motion your back will have as flexible hamstring muscles do not put the strain on your lower back that tight ones do.

Stretching the lower back muscles is also a must and sitting on the floor with your legs flat on the floor in front of you while you slowly reach for your toes until you cant go any further, hold for 10 seconds, and sit back up is a great exercise to stretch both your hamstrings and your lower back. Repeat this stretch 2 to 3 times each day.

While there are no miracle cures for lower back pain, you can make living with a lower back condition much easier to deal with by simply incorporating some exercise into your life each day. It is worth the effort in the long run give up 30 to 40 minutes per day, 4 to 5 days per week to exercise away your lower back pain.

Getting in shape takes more than aerobic exercise. While aerobics are an important component to overall fitness, you also need to incorporate muscle building workouts several times a week to achieve a well balanced exercise program.

The benefits of aerobics are well known. When you exercise aerobically you strengthen your heart muscle as well as your entire cardiovascular system. Muscle building workouts fine tune the body and make it better able to function and burn away fat.

There are two types of muscle building workouts that will either allow you to gain muscle mass or tone your existing muscle. The goal of a low rep, high weight muscle building workout is to increase muscle mass, or plump up the muscle to its greatest volume. Lifting heavy weight causes the muscle fibers to swell and you will notice a significant increase in the mass of muscle under your skin. The goal of high rep, low weight muscle building workouts is to tone the muscle and make it stronger without a significant noticeable change in mass. Women often perform toning workouts in order to sculpt their muscles and make them appear more defined and bodybuilders select programs that allow them to increase mass.

When people begin new muscle building workouts they expect results quickly. This is fine if your body is lean to begin with. But if you have a high ratio of body fat to lean muscle, you will have to do aerobic cardiovascular exercises to burn off fat in combination with muscle building workouts to build muscle in order to see the desired results. Eating a low fat diet composed of lean proteins and low carbohydrates is also helpful in building muscle and reducing fat.

One of the benefits of muscle building workouts, aside from larger and more toned muscles, is an increase in your bodys ability to burn fat. Even when you are not exercising, your muscles continue to burn fat more effectively when you perform a regular fitness program that includes muscle building workouts. Aerobic exercise strengthens your heart and improves the function of the cardiovascular system which is important in delivering blood to your muscles. But to continuously burn fat you need a combination of both aerobic training and muscle building.

It is a misconception that by working out you are actually building additional muscle tissue. We are born with the highest number of muscle fibers we will ever have and that will never change. What you are trying to change through muscle building workouts is the appearance of the muscle tissue, bulking it up and making the fibers larger and more defined.

Why Is It Difficult For Women To Build Big Muscles

“I don’t want to workout lifting weights because I don’t want to build big muscles ” or “I just do aerobics and sit ups to lose weight because if I lift weights, I may build muscle and looked like a man.”

Ladies. Have you made these comments before? Awww… c’mon ladies, if you have ever uttered these words, you have just done a terrible disservice to yourself and are missing out on many great benefits that working out with weights can give you. Have you ever pointed to your belly or butt and sweetly proclaimed, “I want lose weight here.” So managed to convince yourself that sweating profusely is the answer to a slim and beautiful body and you hit the gym day in and day out just to sweat off your tummy or butt fats!

So you peddle away on your stationary bike in the gym just like little hamsters or frantically stepping away on the step up machine and then you woefully do crunches after crunches in the hope of having a flat belly and a well rounded shapely butt not realising that there is no such thing as spot reduction.

You never even bother take a look at the weight lifting machines or the free weights lying everywhere in the gym not to say even touching those weights. Gosh.this terrible myth of building big muscles on women is creating so much fear in women causing them never to train with weights at their detriment.

Ladies! If you are listening, I want to say this loud and clear. There is no way women will build big huge muscles unless you are on special supplementation and specially designed training system. Some of those muscle bound ladies you have seen may even be taking steroids which are banned and obviously harmful. never never touch steroids to build msucles.

So the, why is it difficult for women to nuild big muscles? Well, it is simply because you do not have enough of tetosterone, a male hormone that encourages your muscles to grow. In fact, women have ten to thirty times less of bodybuilding hormones, tetosterone than their male counterparts. Women who accept the myth that they will build big muscles if they workout with weights will miss out on all of the benefits that weightlifting and bodybuilding can offer. This myth is so ingrained in women’s psyche that even after explaining the facts to my women clients, they are still afraid to lift weights. So will women who lift weights in their workouts build more muscle tissue? Yes, of course, but it will not be those big huge muscles like those of bodybuilders. Your muscles will just tone your body shape resulting in a tight, firm, healthy, attractive and desirable body. The body shape that is ever so sexy and healthy. Yes, you may have noticed an increase in weight when you step on a scale. This is because muscles weigh more than fat. Thus, as you increase your muscle tissue, your weight will increase but your fats will be reduced giving you a well toned sexy body which most women can only dream of.

Muscle burn calories naturally even when you are sleeping. In fact, research has shown that for each kilo of muscle you build, you will burn 70-100 more calories per day. So, if you gain 2 kilos of muscle and lose 2 kilos of fat, you will burn about 75 more calories per kilo, which equates to burning 150 additional calories per day, which translates into 4200 additional calories per month and ultimately results in a fat or weight loss of 7-8 kilos a year without doing anything! One kilo is 2.2 pounds. Doesn’t that sound great?

Another reason that women should do weightlifting is the benefit it can have on your bones. Weight training is a powerful preventive action against osteoporosis, a disease caused by porous bone and low bone density. Women has a much higher risk than men to suffer from osteoporosis. In fact, most women will suffer from this disease as they age. Those plagued with osteoporosis have an increased susceptibility to fractures. These fractures can even be fatal. So, women should exercise with weight to strengthen and increase bone density. Research has shown that six months of weightlifting may increase bone mineral density by as much as 15 percent. As you increase your muscle tissue, your bones must adapt to accommodate this increase in your muscle mass . So your bones respond by increasing in density. The result? You will own a stronger skeletal structure and a reduced risk for osteoporosis.

So, don’t completely swear off weightlifting fearing that training with weights will build big muscles and turn you into an Incredible Hulk! You won’t and you can’t. Period.

OK girls, the weights are over there. Let’s lift them now! Have the last laugh when your girl friends tell you that they don’t want to lift weights and yet watching you transform your body that will make heads turn when you are in your bikini.