The smart guide to pumping iron

Muscle added by strength training speeds metabolism, turning your body into a calorie-burning machine.

Schedule workouts on alternate days to give your muscles next one.

Biceps Curl

A. Stand with your feet shoulder width apart and knees slightly bent. With a weight in each hand, let your arms hang down; face your palms forward.

B. Keeping your elbows close to your body, bend your arms and bring the weights up to your chest, squeezing your biceps muscles. Then straighten your arms, returning them to the starting position.

Repeat eight to 12 times. ( You also can alternate arms.)

Triceps
Kickback

A. Place your right knee and right hand on a chair; slightly bend your left leg.

Holding a weight in your left hand, bend your left arm at a 90-degree angle and press your left elbow to your side; the weight should be parallel to the floor.

B. Keeping your elbow in place, straighten your left arm, being careful not to lock your elbow. Then bend your arm, returning it to the starting position. Repeat eight to 12 times, then switch sides and repeat.

The average 130-pound woman who lifts weights burns up to 250 extra calories per day, according to Gary Hunter, exercise physiologist and professor of human studies at the University of Alabama. To start your own weight-training program all you need are some simple handheld weights, comfortable clothes, supportive shoes, and a few simple exercises.