Weight training: cardio's best friend

It's not uncommon to hear that women are against the weight. You know, the whole "I don't want to look like Arnold" kind of excuse. Believe it or not, without some sort of weight training incorporated into your exercise routine, you're only going halfway!

Women are, first and foremost, not equipped with the same type of bulking ability as men (without juicing, anyway). This is the same reason for those SlimQuick commercials, where the couple makes the same change to their diet, but the man is the only one to see any results -- men got the muscle! While weighing more because of its higher density than fat, muscle burns more calories more often, leaving you with a sleek, toned (not shiny!) body. This also means that you should be wary of the numbers on the scale; this higher density also means more weight, so pay more attention to the way your skinny jeans fit than how many pounds you've seem to have "loaded" on. Keep in mind that weight training burns more calories than cardio not only during your workout, but that burn keeps working post-workout, too!

The best way to start pumping iron is to begin with low reps (10-12) three times a week. Choose a weight that is just heavy enough that your last rep also causes you to sacrifice your form. Women's Health cites that this can help you lose 3% body fat in ten weeks...and this is without changing your diet!

Give it a shot! Try integrating some hand weights into your usual yoga sesh or hold onto a weighted exercise ball during your morning 8-Minute Abs (the products from Savasa's line come in pretty feminine colors, too...and for cheap!). The free weights at your gym are always up for grabs, too! No need to feel intimidated, I'm pretty sure there's no sign around calling the weights "for men only." Maybe the boys' club will even lend you a few tips. ;)

Calorie counter: how much should I stuff my face?

So you've decided to brush up your eating habits, now what? In order to effectively jump-start your healthy lifestyle and keep it up, it's important to know the basics!

Obviously, step one is beginning to read your food labels to understand their nutritional value. This will allow you to find a balance during the day between levels of fat, sodium, fiber, and so on. But what about calories? Few realize that a typical nutrition label is based on a 2000 calorie diet - calories that not everyone needs (or sometimes, isn't enough)!

I stumbled across a FABULOUS tool to calculate how many calories you should consume in a day. Keep in mind that, regardless of caloric intake, a body still needs a balance in all areas of nutrition; calories are just one measure of that.

1. Calculate your basal metabolic rate:*

FEMALE: 665 + (4.35 x weight in lbs) + (4.7 x height in inches) - (4.7 x age in years)

MALE: 66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 x age in years)

Or click here!

2. A few further calculations can help you meet your goal intake. Measure your level of activity (honesty is key here, lying to yourself will only keep you from that great look) and use the appropriate formula.

Sedentary (little to no exercise): BMR x 1.2

Lightly active (light exercise, 1-2 times/week): BMR x 1.375

Moderately active (moderate exercise, 3-5 times/week): BMR x 1.55

Very active (intense exercise, 6-7 times/week): BMR x 1.725

Extremely active (intense exercise or physical labor): BMR x 1.9

3. For weight maintenance, this is your goal number. For weight loss, reduce this number by 15-20%.

I remember in high school asking my health teacher if eating more could help you lose weight if you weren't eating enough; she looked at me like I was crazy. Believe it or not, though, eating too little is almost as detrimental as eating too much. When you eat too sparingly - or skip meals - your body goes into "starvation mode" and begins to store calories and fat to protect itself from, well, dying. So no, you can't live off 100 Calorie Packs for the rest of your life; it's okay to eat!

Reassuring, isn't it? :)

*Thanks to The Pageant Place for this info!