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.
Remember to consult your doctor before you begin any exercise program.
Arms & Shoulders
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B
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