Intro: How the right kind of weight training that give you the kind of bod most gurlz dream about.
Word: SUSAN DEWEY
If you belong to the bracket of people who still believe that weight training or resistance training is just for guys, it is time someone set the story straight. Stop living in the 80s. Do not resist weight training; make it a part of your fit life.

Women have more oestrogen running through their veins. Have approximately two-thirds the upper body strength of men and are proportionately stronger in their lower bodies. There is no way a woman can have muscles as big as a man, with the exception of a few who have great genetics and no doubt a naturally high-level of testosterone, or are using anabolic steroids

When women weight train, they not only increase their strength -- regular training with weights also provides more benefits.
The most important concern for women as they age is the possibility of developing brittle bones or Osteoporosis in later life. Weight training increases bone-density and prevents Osteoporosis.

Benefits of weight-training
* Increases muscular strength .
* Increases bone and ligament strength.
* Improves overall health.
* Increases flexibility.
* Is a major stress reliever.
* Helps control body fat.
* Strengthens the heart.
 * Increases both haemoglobin level and red cell count.

Myths about it
Myth 1: Weight training makes a person muscle bound.
Truth: It has been scientifically proven that weight training actually increases flexibility. Researchers also say that it all depends on the type of training; if you adapt a good stretching routine into your daily workout, you can increase your flexibility level above the normal.

Myth 2: Strength training will not help you get thinner, since it burns few calories and adds pounds of muscle.
Truth:. Strength training, using weights, machines, or elastic bands, can substantially increase the number of calories you burn. Circuit training, in which you move quickly from one strengthening exercise to the next, burns calories faster than walking does.

Myth 3: When you stop exercising, your muscles turn to fat.
Truth: Lack of exercise does make the muscles shrink, reducing the body's calorie-burning rate. So people who stop working out are indeed in danger of getting flabby.
But that does not mean muscle actually turns to fat – they are totally different types of tissue. Remember, the best way to stay slim is to eat a lean diet and continue to exercise regularly.

Myth 4: Strength training tends to give women a bulky, masculine physique.
Truth: For women to build large muscles is very difficult, indeed. That is because women have relatively low levels of the male hormone testosterone, which influences muscle growth.

Myth 5: Weight training slows a person down.
Truth: A lot of Olympic professional athletes weight train for their respective sports, to increase strength and improve overall performance. A lot of Olympic sprinters have strong muscles, which help them move faster.

Myth 6: Weight training is not for everyone.
Truth: Studies have shown that strength training can prevent or reverse debilitating muscle loss, especially as you get older. Having strong muscles helps at any age. They improve balance, prevent falls and reduce the risk of injuries to joints and muscles.

In fact, as you age, it is even more important that you weight train because as you get older, the metabolism generally slows, making it difficult to control body weight.

Myth 7: Drinking water before and during exercises causes an upset stomach and cramps.
Truth: Drinking adequate water during exercise is crucial! It is the most important nutrient to an exercising individual, especially in hot weather.

Doctor’s approval
Always check with a physician before embarking on any exercise program.
Warm up
Always warm up before you start with your weight training program
How to breathe
If you are a beginner, stick with the rule of ‘exhaling as you exert and inhaling as you relaxes the muscle.’

Form
Learn the movement first without weights or light weights initially, till you are confident about the technique.
Method
Always fully extend and contract the muscle involved through the entire range of motion. Do not try spot reducing; it does not work.
Sets and reps
Start out with one set of 10 reps or the lower number of the specified range with light weights. Take brief rest between sets before you start the next exercise.