It has been repeatedly shown to help alleviate symptoms of depression and PMS, improve the immune system, lower blood pressure and heart rate, and provide a huge boost in confidence as strength, balance, and muscle tone improve. It is also extremely helpful in building bone density, and may be one of the most important factors in preventing osteoporosis. There’s nothing wrong with barre exercises or aerobics, but the addition of some free weight training to an exerciser’s weekly routine can produce absolutely amazing results. In general, females do not possess high enough testosterone levels to achieve extremely pronounced muscle hypertrophy. A sleek, toned appearance is the more likely result. Anyone who feels she is “getting too big” can always cut back on weight level or repetitions per set. In fact, even using heavier weights, women may increase muscle strength by as much as 44% prior to gaining any noticeable muscle mass. One pound of muscle uses up 35 calories per day, while one pound of fat burns a measly 2 calories. Eschew strength training after age 35, and lose about a half-pound of muscle per year while adding a whopping 1.5 pounds of fat. So women who lift weights have higher metabolisms and get to consume more calories per day without gaining weight than do women who practice only aerobics. Actually, using free weights instead of machines has been shown to produce better strength gains and bone-building results, so an exercise program is fairly easy to design at home. Perform 2-4 weight training sessions per week and 3 sessions of cardiovascular endurance activity for optimal results. No article, DVD, or book can ever supplant professional medical advice. A workout journal can be a great way of tracking both short-term increases in skill and strength and long-term achievements.

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Include some movements that improve balance and posture. Exercise novices should consult a personal trainer to learn proper form and determine how to design a truly personalized training regimen. Planks, crunches, and pushups are all ideal for this purpose; and can be readily modified to fit the needs and personal fitness level of the individual. Doing the same old “twenty squats, twenty deadlifts, twenty hammers curls” sequence for weeks on end inevitably leads to repetitive stress injuries, boredom and loss of motivation, and a greater risk of eventually skipping workouts or dropping out of weight training entirely. It allows for trainees to progress in both size and strength at the same time. That is how the popularity of prohormones was born.

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