To maintain good posture and keep your core muscles from atrophying while you sit at your desk all day, try sitting on a balance ball, a method that is known as active sitting. Using the balance ball will not only help you gradually strengthen your core muscles and burn a few extra calories, research shows that the posture active sitting encourages is more ergonomically correct. This means sitting on the ball may help prevent the wrist, forearm and eye strain that can accompany long hours of sitting at a computer. Women especially can benefit from ergonomically correct active sitting because they generally start with weaker muscles and ligaments and as a result tend to suffer higher rates of tendonitis and other office-related overuse injuries.

Women often times overeat in response to psychological stress, whether it is bad news, work-related pressure, boredom, or feelings of loneliness or sadness. Research has shown that exercise releases endorphins, which is a chemical that elevates mood and alleviates psychological stress. By working out in the morning, you can take advantage of the mood-boosting benefits of these endorphins to help keep you from overeating all day. This is one of the ways you can help control negative emotions through healthy activities like exercise instead of indulging in excess food.

Office workouts tend to be crammed into an incredibly short period of time. You may only have 45 minutes or an hour to get changed, workout, and get cleaned up before you have to get back to work. Make the most of the time your boss allows you by doing a high intensity workout during your break. Research shows that high intensity exercise causes the body to create more growth hormone (GH). One of the benefits of growth hormone is that it helps keep metabolism high. High intensity exercise is important because it can help counteract the natural decrease in growth hormone production and the resulting decrease in metabolism that women can experience as early as the age of 30.

Setting aside an hour everyday for cardio exercise, as is suggested by the USDA, can seem daunting at best. Instead of focusing on getting an hour of cardio, try to fit in exercise a little at a time. For example, you may consider taking up jump roping. Jump ropes are cheap, light weight, extremely portable and skipping can get your heart rate up in a hurry. It is a great way to get some high intensity work when you only have a few minutes to spare and you can jump rope from almost anywhere. Furthermore, jumping rope is a great weight-bearing exercise, which studies show can help prevent some of the degenerative diseases that plague women later in life like arthritis and osteoporosis.

Don’t paint yourself into a corner when it comes to scheduling your workouts. A night owl should not schedule 5 a.m. workouts nor should an early bird exercise at night. Although there are many benefits to exercising in the morning, you can reap the rewards of exercise no matter what time of the day, so schedule a time that works for you.

Combing both cardiovascular and weight training will increase your metabolism. Most women I find just do cardiovascular which is good, but if you really want to turbo-charge your metabolism you need to do weight training too. I recommend at least 3 times a week. Weight training helps tone and sculpt your whole body and creates more lean muscle. The more lean muscle you have the faster your metabolism will be.

If you are trying to lose weight, it is important to set realistic goals. When you reach a goal, reward yourself. If you set realistic goals, you will be more likely to stick with them and be successful. This in turn increases your motivation to lose more weight or improve your health. Instead of trying to lose 60 pounds in three months, shoot for one pound per week or four pounds per month. It can also help to have broader goals like running a 10k or bike seven miles without stopping.

Give yourself an incentive to reach your goals by rewarding yourself. Dieting can be exhausting, but resist the temptation to reward your new healthy habits with a calorie-laden meal or dessert. This will just put you on track for another treadmill workout. Instead, put away money for every pound you burn so that when you reach your weight goal you can buy yourself something. You could also go get a manicure or pedicure, massage, see a movie or go to the beach and enjoy a good book in the sunshine. A reward will serve as a reminder for all the hard work you put into reaching your goal. It is an opportunity to throw out the calorie chart for a day, relax and enjoy your success.

You’ve been on a diet since you were 14. You’ve tried the grapefruit diet, the low-carb diet, the no-carb diet, the starve-myself-until-dinner-and-then-binge diet and perhaps even the popcorn diet. Throw all the fad diets out the window and re-think the way you lose weight. Diets have been proven to cause compulsive eating and give you a sense that food is forbidden or dangerous. If you deprive yourself of something as natural as eating, you will only want to rebel and eat more.

When you yo-yo diet you put your metabolism through a loop, making it impossible to keep weight off. Change the way you look at your nutrition and rely on your natural hunger to do its job. Eat (healthy) food when you are hungry and stop eating when you are full. Trade the ice cream, fries and candy for fruits and vegetables, and all you will have to reach for in the refrigerator are healthy things. If you change the concept of the way you exercise, lose weight and feel about yourself to focusing on what you can do and can eat, you will no doubt be more successful at your weight loss goals.

There are a few things you should consider when using the dreaded scale as a method of determining your weight loss.

* As you exercise, you will be adding more muscle, which can weigh significantly more than fat.
* As you continue to work out, your bone density will increase. While this might mean that you will see a few extra pounds on the scale, the added bone density has an important benefit: It may protect you from developing osteoarthritis.

When you want to measure your progress in a fitness and weight loss program, your best bet is to keep track of your body fat percentage. Body fat is lost through diet and aerobic exercise. Losing body fat will not only improve your appearance: It can protect you from health issues such as diabetes, heart disease and cancer. Here are the most common methods of measuring body fat.

Body Fat Scales: Some companies, such as the Tanita, manufacture a body fat scale for home use. These scales make use of a method known as bioelectrical impedance to measure your body fat percentage. This method involves a low-level electrical current is passed through your body. Then, the “impedance”, or opposition to this current is measured. The result is calculated in conjunction with your weight, height and age to determine your body fat percentage. While this may sound like the easiest way to calculate body fat, there are some caveats. For example, the amount of water in your body, your skin temperature and recent physical activity might influence the results. To ensure accuracy, do not eat or drink for four hours before taking the test, and avoid exercise or 12 hours prior to the test.

OK, vegetables may not top your list of fun or exciting foods. But if you make an effort to buy and eat a variety of veggies, you’ll probably end up eating more of them as part of your diet. Many women’s weight loss successes can be maintained with some dietary changes.

Think of going to a salad bar; you wouldn’t just load up your plate with one thing when there is so much variety. Make variety your mantra when you are shopping for vegetables. Don’t just buy broccoli and force yourself to eat a huge plate of it. Instead, choose broccoli, carrots, and cauliflower, cut them into small pieces and dip in a light vinaigrette dressing.

Looking for the best workout for weight loss? Tie on a pair of running shoes. Running burns more calories per hour than almost any other aerobic activity.

Depending on your gender, size and body type, running burns anywhere from 500 to 1,300 calories per hour; this outpaces most other forms of exercise. If you’re a regular runner and weight loss is your goal, gradually increase your weekly mileage by adding a mile or two to your runs a few times a week. For example, if you might normally run three miles (or for half an hour) one day, add a mile (or another five to 10 minutes). But remember: If you increase your mileage one day, drop it back the next day. If you build up too quickly, you’ll increase your risk of injury.

If you are new to running, start by alternating running with walking and gradually build up the time spent running vs. walking.

The best way to burn fat is to exercise with a combination of cardio and strength training. But many women get frustrated when they hit a weight loss plateau. You lose weight, and then the scale seems to stick at that last five to 10 pounds.

Don’t abandon your fitness routine and turn to magic bullets or quickie fad diets to burn fat. Instead, revisit your calories. The bottom line in weight loss is that you need to burn more calories than you consume, but if you reduce your intake too drastically, your body goes into starvation mode. If you have only a few more pounds to lose, your body may be fighting to hang on to every ounce.

You may actually need to eat a little more to jumpstart your metabolism and burn fat. Just stick to healthy food, not junk foods. And reassess your goal. If you are within a few pounds, you may be at the healthy weight you want, and if you stick with your fitness plan, your body may move off the plateau with a little more time.

Using a skin fold caliber to measure body fat can be effective, if, and only if it is done correctly. For an accurate reading, you must be sure to measure in the exact same spot each time. Otherwise, if you have been following an effective weight loss program, you will be rewarded with the instant gratification of experiencing “less pinch for the inch. Remember: to lose fat, you need to burn fat.

Some of the common sites to perform a skin fold body fat test are:

* Measure at a point that is midway between the shoulder and the elbow. Keep your arm relaxed, with the palm facing downwards. The triceps tend to be one of the areas of the body that accumulates fat. Make sure that you are supplementing your weight loss program with strength training, which will tone the muscle and speed up your metabolic rate.
* The Abdominal Area: In order to lose weight around the abdominal area, you need to burn fat through aerobic exercise. Fat around the abdominal area is, in some cases, an indication that you might be eating too many high fat foods. However, if you have been following a healthy fitness and weight loss plan, you will like what you see when you use your skin fold caliber to measure body fat in this area. Measure about 15cm. from your belly button.
* Your skin fold caliber will come with an instruction manual, which will explain the other sites to test for body fat. For best results, follow the instructions as carefully as possible.

Most of us know a woman who eats a healthy diet, exercises regularly, but still seems to be carrying a few excess pounds. What is the reason for this? Is she secretly eating high fat or high calorie foods? Probably not. The more likely explanation is that she is suffering from hypothyroidism, which, according to studies, is one of the most frequently missed diagnoses in modern medicine. Since this disease affects women eight times more frequently than men, it can often be the the culprit responsible for stalling the progress of even the best women’s weight loss program.

Symptoms of Hypothyroid

* Unexpected and unexplained weight gain
* Depression
* Low Energy
* Memory Loss
* Cold Hands

Although doctors are unsure of why there seems to be a sudden epidemic of women suffering from hypothyroidism, there are some theories. It is quite possible that products such as aspartame, found in diet sodas, and soy, which is often suggested as a low-fat alternative to dairy products might contain compounds that suppress normal thyroid functioning. Although a test at the doctors office is you best bet for diagnosing hypothyroidism, there is a simple home test you can try. When you wake up each morning, take you underarm temperature. If it is consistently lower than 97.8, and you are experiencing symptoms, consult your physician.

What Can be Done?

* Get 30 minutes of sunshine on a daily basis. Sunlight is said to improve thyroid function.
* Get enough iodine by eating dark green, leafy vegetables
* Ask you doctor to prescribe a thyroid medication

What is the best workout for weight loss? This is perhaps the most common question presented to fitness and weight loss professionals. The simplest answer is: the one that you enjoy the most. It sounds like a no-brainer, but consider this: How likely are you to adhere to a program that you simply don’t enjoy? Let’s take this one step further. When it comes to exercise adherence, studies have shown a direct correlation between convenience and compliance. In other words, if you’re your fitness center is an hour’s drive from your home, how likely is it that you will go on a daily basis?

So now that we’ve answered that question, are you interested in learning about the most effective weight loss program? It’s called lifestyle change. Here are some simple things you can do to enhance your weight loss program. No equipment or gym membership is required:

* Walk it off: If you can walk to work, great. If not, consider parking further away from your office. Go for a walk after meals. The Europeans have known about this for years.
* Take the Necessary Steps to Burn Fat: In other words, get out of the elevator and on to the staircase. Walking steps also builds beautiful butts!
* Go Ride a Bike: It saves on gas, burns fat and is eco-friendly.
* Lose the Remote Control: Yes, we’re only talking about a few calories here. But lying on the couch with the remote leads to a generally lazy attitude.
* Fidget: Don’t laugh! The mayo clinic has found that people who engage in “non-exercise activity thermogenesis” such as fidgeting and postural changes burn more calories throughout the day than folks who remain immobile.

You don’t need to read Men are from Mars, Women are from Venus to realize that men and women have different patterns of body fat distribution. In general, men tend to accumulate fat around their abdomen, giving them an apple or “android shape, whereas women accumulates body fat around their hips, thighs and buttocks, which results in a pear or “gynoid” shape. This fat can either be subcutaneous, which is fat placed under the skin, or visceral, which is fat that is close to the internal organs. Since abdominal fat is usually visceral fat, it can pose health risks such as diabetes, heart disease, cancer and respiratory diseases. In contrast, the subcutaneous fat that accumulates around the hips thighs and buttocks can make a woman susceptible to biomechanical injuries of the lower body.

You have probably noticed that even the best women’s weight loss program may not get rid of as much lower body fat as she would like. However, there is a reason for this. Certain female hormonal functions, such as childrearing, require a basic amount of essential fat.

Although this may sound discouraging, the news is not all grim. Even though it may be harder to lose weight around your lower body, losing body fat around the abdominal area is relatively easy, provided that you follow a healthy weight loss and diet plan. In the mean time, be sure to read the chapter on strength training! Developing your upper body will make your lower body appear slimmer. It will also rev up your metabolic rate, which will accelerate the results of your weight loss program.

Although Susie Orbach’s Fat is a Feminist Issue was published in 1981, it is still one of the best books that attack the issue of women’s weight loss. Some of the concepts discussed in Orbach’s book include:

* Unrealistic expectations regarding your life after weight loss: Many women believe that if they can only lose 10 pounds, they will get the guy, get rich, get a promotion, win the lottery (well, maybe not) etc. When life doesn’t automatically become amazing after weight loss, they regain the weight.
* Compulsive Overeating: One of the questions women should ask themselves is whether or not they are really healthy when they reach for something to eat. Orbach contends that women often overeat, and thus gain weight because fat is a protective mechanism.
* The Yoyo Diet Syndrome: You’ve been “good” on your diet for a few weeks, so you are rewarding yourself when you go away for a weekend. However, come Monday, you know that you are going back to the “diet jail,” so you eat everything in sight. Since your metabolic rate is probably lower due to food deprivation, you can end up gaining more weight than you have lost.
* Feeding the Clock instead of the Stomach: This is perhaps one of the biggest issues in regards to weight loss. Do you eat at noon, even if you are not hungry? Have you ever consumed hundreds of calories of salad in an attempt to avoid eating a cookie, only to eventually end up eating that cookie anyway? Orbach suggests that we eat only what we want, and only when we are hungry.

If you’re counting calories, a calorie chart is one of the best ways to track what you eat. Calorie charts are easy to use, and you can find them on the Internet or at your local bookstore. Use a calorie counting chart to find out how many calories you need to lose weight and keep track of how much protein, fat and carbohydrates are in what you eat. Most calorie charts come with extensive food guides that have the nutritional values for most foods. This way, you can easily record the number of calories you eat and also plan ahead for future meals. It is important to record everything you eat for the day. Don’t skimp on any amount, as this defeats the purpose of keeping a calorie chart.

Calorie charts are also beneficial if you are trying to lose weight because people often do not realize how many calories they consume in a day. Keep track of your caloric intake for a week before starting your weight loss plans to see approximately how many calories you usually consume in a day. When you find out how many calories you usually consume, you can adjust your diet accordingly. If you usually take in 2,300 calories per day, for example, when you start your weight loss regimen you might want to cut your calorie intake by 500 calories so you consume 1,800 calories. Look up foods ahead of time to find out their nutritional value and caloric values to plan your future meals and budget you calories.

Let’s do the math: If 3500 calories equals one pound of body fat, you either need to eat 3500 calories fewer, or burn an additional 3500 calories. How much time do you think that you can realistically do this?

If a diet plan claims that you can lose seven pounds a week, that means that you will be eating 3500 calories less per day. Were you really eating that much more than 3500 calories a day? Probably not. the same applies to exercise. Consider that running burns about 100 calories per mile, even if you ran a marathon, you still would not burn up one pound of body fat. Fast weight loss is usually water loss, as opposed to fat loss.Additionally, fast weight loss slows down your metabolic rate. As soon as you return to normal eating habits, since your body has grown accustomed to less calories, you gain back the weight twice as quickly as you lost it.

For lasting results, aim for a healthy weight loss rate of one to two pounds a week.

Today, many people are talking about BMI. What is it? BMI stands for Body Mass Index. It is a number that is calculated from a woman’s weight and height. Although it does not directly measure body fat, a BMI reading has been shown to correlate with body fat measuring methods such as underwater weighing. According to the Center for Disease Control, the following method is used to calculate BMI:

Formula: weight (lb) / [height (in)]2 x 703

Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.

Example: Weight = 150 lbs, Height = 5’5” (65″)

Calculation: [150 ÷ (65)2] x 703 = 24.96

A BMI of below 18.5 is considered underweight. From 18.5 to 24.9, the BMI is considered normal. If your BMI is 25 to 25.9, you are considered overweight. Obesity begins at a BMI of 30. Although BMI can be a useful method for calculating body fat, there are some caveats. A highly muscular woman will obviously weigh more. However, this does not mean she has more body fat.

To burn fat you need to exercise. A regular treadmill workout will help you lose weight and improve your metabolic rate so you can burn calories faster. If you are on a low-calorie diet, exercise can also prevent your body from going into starvation mode, which happens when you body naturally lowers your metabolism to conserve calories. The other benefits of exercise include lower risk of weight-related problems such as diabetes and heart disease.

If you exercise you will gain muscle mass and burn fat. This may not contribute to your overall weight loss goals, but it will make you look trimmer and tighten up your “problem” areas such as your butt and thighs. Exercise also produces lean tissue, which is needed to metabolize fat.

Join a fitness gym or find an exercise buddy to help get you motivated. Exercise is one of the main components of fitness, but remember that you need to pair it with a healthy diet. Exercise is not an excuse to eat whatever you want. If you cut calories and exercise for 30 minutes on most days of the week, you will be well on your way to achieving your weight loss goals.

Calorie counting can be frustrating for women, but it doesn’t have to be. The amount of calories you need depends on your weight, age, height and activity level, but calorie estimates can still be helpful. To lose weight, you first need to determine how many calories you need to maintain your current weight. This is also called your basal metabolic rate (BMR). Once you know your BMR you can cut calories and factor in the amount of exercise you need in order to lose weight. The formula for BMR for women is:

655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).

If you do little to no exercise, multiply your BMR by .2. If you are lightly active, multiply your BMR by .3. If you exercise most of the days in a week, multiply your BMR by .4. If you exercise everyday at a high intensity, multiply your BMR by .5. This is your BMR and the amount of calories you need per day to maintain your weight.

One pound of fat is equal to 3,500 calories. In order to lose one pound of weight per week, you need to cut 500 calories from your daily diet or integrate exercise into your weight loss plans to burn fat and calories. No matter what your weight goals, do not consume less than 1,200 calories a day. When you eat less than 1,200 calories per day, your body will most likely go into starvation mode and store your calories instead of burn them. Use a calorie chart to keep track of what you eat and join a fitness gym to kick your body and metabolism into shape.

Here are some surefire ways avoid those diet slip-ups that ruin your weight loss goals and get you doing an extra treadmill workout at the gym.

* Trigger foods: Your body naturally craves trigger foods that are high in fat. This is an instinct left over from pre-historic times. You may think one slice of pizza will throw off your entire diet, but it is ok to cave in to your cravings every once in a while. If you deprive your body of what you crave too often, you risk over-indulging later. Instead, go for your trigger foods in moderation.
* Nighttime snacking: If you skipped breakfast or haven’t eaten enough during the day, you run the risk of over-indulging in nighttime snacks after dinner. It is ok to have an after dinner snack, but try to keep your snacks under 150 calories. Make sure you get a full breakfast with fiber and protein.
* Social eating: If your office has coffee cake by the coffee pot or you find yourself at a holiday party with delicious, high-fat snacks, you need to have a plan of action. Eat a healthy meal before you go to a party so you will be less likely to munch on snacks. Keep emergency snacks at your office such as granola bars or fruit for when you get a hankering for some of those donuts in the meeting room. This will curb you cravings and help you stay on your diet track.
* Eating fast: It takes 20 minutes to feel full. If you eat slower at the dinner table you will notice yourself get fuller, faster. You will be tuned in with the triggers in your brain that let you know you are full, thus reducing your portions at each meal.

A calorie chart alone won’t do it! To lose weight you must consider portion control. This can be hard to do in the land of super-sized portions, but here are a few pointers to get you going in the right direction.

* Portions at restaurants are often out of control. It’s cheaper and better calorie-wise to eat at home. Only eat at restaurants on special occasions. If you usually go out to eat with friends, suggest a walk with your friends instead of a meal. This way you will avoid that extra treadmill workout you would have to do to compensate for all the calories you ate.
* The easiest way to monitor your portions is to simply eat half of your meal. Eat half of your sandwich and replace your bag of chips with crunchy carrots. If you are at a restaurant, eat half of your meal. You can even ask the waiter or chef to give you a take-out container with your meal so you can immediately put half of your meal in box when it arrives.
* Buy pre-packaged, low-cal dinners. This can make portion control easy, as microwavable or pre-made dinners are usually much smaller than your average full-sized dinner. You can find these at almost every supermarket.
* Check nutrition labels for servings sizes. Most people reach into a bag of chips absent mindedly, but those handfuls add up. A serving size of meat is only three ounces. This is the size of the palm of your hand! A serving size of cheese is about the size of two domino squares. Only one half of a small bagel is a serving size. Reference the food pyramid put out by the FDA to find out how many servings of each food group you should have.

As a woman, you don’t have enough testosterone to get the big bulging muscles that body builders get. So stop worrying about bulking up and pick up some heavier weights at the gym. Weights that are too light for you will not magically shape and tone your body. To find out what weight is right for you, start by picking a weight you know you can lift 10 times, but no more than 12 times. As you get used to this weight and you can start to do more repetitions and sets, move the weight up by a few pounds. If you want to see results, you need to choose a weight that will tire out your muscles within 10 repetitions.

Don’t be intimidated by the equipment that men traditionally use. You pay for that barbell with your gym membership just as much as he does. Use a barbell to do squats or try lifting for your arm exercises twice per week with one of your friends as a spotter.

There are many things to be wary of when starting a strength training workout. To make sure you get the all the benefits of your exercise routine, watch out for these things:

* Don’t hire an unqualified personal trainer. It is important to get information on exercise and fitness information from a qualified personal trainer who has a degree in kinesiology or is certified by the National Strength and Conditioning Association.
* Don’t overdo it. If you are starting fresh from the beginning with a new weight and cardio workout make sure you don’t take on too much at one time. This will not only cause injury, it can also be discouraging. Recognize your fitness level and build from there.
* Don’t expect immediate results. Though you may see an initial immediate improvement in your strength, it takes time to build and tone your muscles. After four to six months you will start to see a change in your fat and muscle ratios. Changes in bone density take up to 12 months.
* Don’t favor one side of your body. Don’t ignore your butt and thighs just because you want to get rid of arm flab. For balance and strength you need a symmetrical workout that will develop both sides of your joints.

One of the most commonly asked questions by novice exercisers is “What are the best arm exercises for women?” As you begin to learn more about your body, you will realize that muscle groups work together. So, in considering a workout that focuses on “arm exercises for women,” you need to take a holistic approach and work the entire upper body. These are the major muscle groups to focus on:

* Latissimus dorsi: These are the large muscles of your middle back. When you work them correctly, they give your torso a beautiful “V” shape, which in turn makes the waist appear smaller. Exercises for this area include pull-ups, chin-ups, one arm bent rows, dips on parallel bars, and the lat pull-down machine.
* Pectorals: The pectorals are the muscles of your chest. Exercises for this area include the chest press and the chest fly.
* Rhomboids: These are the muscles of the upper back. They are important for any woman who works at her desk. Working these muscles create symmetry in the upper body. Exercises include bent rows and any movement that pulls the shoulder blades together.
* Deltoids: The deltoids are located at the top of the shoulder. This muscle has three parts: The anterior deltoid is at the front of the shoulder; the medial deltoid is at the middle, and the posterior deltoid is at the rear. The anterior deltoid is worked with front dumbbell raises. Lateral dumbbell raises target the medial deltoid. Rear dumbbell raises, which are performed while seated and bent at the waist, or lying face down on a flat bench) work the posterior deltoid. Warning! Rear deltoid exercises are very challenging! Start with a light weight.
* Biceps: The biceps are located at the front of your arms. They can be worked by performing bicep curls, either with free weights, or on a bicep curl machine. Important: When working this muscle, make sure to keep your elbows in a stable position.
* Triceps: When people ask about “arm exercises for women,” they are usually talking about the triceps, which are the flabby part of the back of the arm. Exercises include tricep dips and tricep extension

Cardiovascular exercise is an important part of a healthy lifestyle, but strength training for women is especially important. Studies have shown that working out with weights twice a week improves bone density in women later in adulthood (when they are at risk for osteoporosis) if they strength train consistently over time. You don’t need to lift heavy weights, either. Just one to three sets of 10-15 repetitions that feel moderately difficult will make a difference.

Make strength training part of your workout routine and you’ll not only build your bones, you’ll also reap these benefits:

* Joint protection. Strength training for women builds up your muscles, which protect the joints from injury.
* More stamina. Strength training makes you stronger, of course. You’ll feel less tired by daily activities.
* Less fat. Building muscle strength helps your body burn fat more effectively, which can help you control your weight.

New moves to tone the triceps consistently top the list of requested arm exercises for women. Toning the triceps can be tricky, but the right moves can help you avoid that jiggly arm look and carry kids or groceries with ease.

Try this triceps toner that doesn’t even require weights: the One-Arm Triceps Dip.

* Sit with your knees bent and feet flat on the floor.
* Place your hands about a foot behind your butt, with fingers pointing towards your feet.
* Be sure that your hands are shoulder-width apart.
* Straighten your arms so your butt is off the floor.
* Keeping your hands and feet firmly planted, bend your left elbow and lower your butt to about 2 inches from the floor.
* Press your left arm back to a straight position.
* Repeat with the right arm; alternate arms for about 60 seconds.
* Don’t rush. Lift and lower with a smooth, controlled motion. Don’t jerk or bounce.

Perhaps the most dramatic changes in a women’s body can be brought about by a female strength training program. How does this work? Consider this: Many women think that they have large hips. What they actually have is a narrow shoulder area. In women, the bones of the hips are often significantly larger than the bones of your shoulders. As a result, they are often buying shoulder pads to make the body look more balanced. But what if we told you that you could develop a permanent set of shoulder pads?

By practicing women’s weight training exercises such as the lateral raise, the military press and the front deltoid raise, you can re-define your shoulders, which will in turn make your hips look smaller! But let’s not stop here! How much money do you spend on Wonder Bras, push-up bras, etc.? Do you realize that by performing exercises such as the bench press and the chest fly, you can create a sexy cleavage, and even make your breasts appear bigger and firmer? But wait! It gets even better.

Would you like a smaller waistline? When you work the muscles of your upper back known as the latissimus dorsi, they create a “V “shape in your torso, which in turn makes your waistline look smaller. The Lat Pulldown Machine is the best exercise for this purpose. While you are at it, since you’ve already created a cleavage in the front, why not balance it out with a cleavage in the back? Exercises such as the rear deltoid raise will define your upper back, making you look fabulous in low-back dresses and halter tops. Working your upper back will also improve your posture. Guess what? When you stand up straight, your stomach looks flatter!

These are just some of the benefits of a weight training program for women.