Superset Me!

My weight training program wouldn't be the same without supersets. It not only saves time, but studies are showing that it can help you burn more calories and produce more of an after burn post workout when compared to traditional methods.

Supersets are simply doing two or even three exercises back-to-back with no breaks. There are many combinations and ways to use supersets. I typically use supersets with opposing muscle groups. For example, I'll do a set of bicep curls followed immediately by a tricep exercise resting only after I've completed both sets.

Please keep in mind that using supersets dramatically increases the intensity of your workouts. It's important supersets are not done on consecutive days for the same body part. Your body needs adequate rest between workouts to effectively build muscle.

How Hard do I Need to Workout to get Results?

There is truth to the old saying "no pain no gain". Not only do you need to change up your workout regime regularly by adding new exercises and activities, to see noticeable results, you also need to tax your muscles and your heart beyond what they are used to. The principle of overload states that you need to put greater load on the body for change to take place. Our bodies will adapt and then a different stimulus is required for change to continue. This means gradually adding more weight to your strength routines is vital for progression, as is increasing the intensity and duration of your cardiovascular workouts.

For those gals in my boot camp, your fitness level gains last session were impressive. To keep the momentum rolling through the holiday season, it's time to up the anti. Here's our winter challenge - I'll keep introducing new exercises with greater intensity, giving our bodies the shock they need for continuous improvement. What I need you to do is bump up your loads. If you're used to 5 pounders, go for 8's this session. If you've been using 8's bump it to 10's. Our goal is to do enough repetitions where the last few reps are significantly difficult (with good form of course).

Benefits of Weight Training

The benefits of weight lifting are numerous. Here are just a few:

• Lessening the risk of heart disease and diabetes
• Improving posture, balance and stability
• Strengthening bones and connective tissue, which can prevent injury in everyday life
• Increasing your resting metabolic rate, so you will burn more calories
• Making you slim and lean

Will lifting heavy weight make you huge?

For women the answer is NO. As women, we simply don't have the testosterone levels to build big, bulky muscles. In fact, lifting weights WILL help you lose body fat but only if you lift heavy enough weights to stimulate muscle growth. Your last few reps should be difficult. For most exercises, if you can do over 16 to 20 reps you need to increase the weight.

Why is weight lifting important when you are trying to lose weight?

Heavy lifting is a key to weight loss, as it plays a huge role in increasing your metabolism. It produces something called the "after burn", which is sustained elevation of your metabolism after exercise. Experts say that while cardio hugely speeds up your metabolism while you exercise and for about 30 minutes after; weight training will keep your metabolism cooking for 18-24 hours. Therefore, burning more calories overall. A pound of muscle also burns 10-20 calories a day, while a pound of fat only burns approximately 5 calories.

Unless you suffer from an injury, weight lifting is important for good health and maintaining a healthy weight. So let's get busy and start pumping some iron....it's good for you!!!