If you got something out of this article, I’d really appreciate it if you’d share it with your friends, your gym buddies, and anyone else who you think might benefit.  Since women are so underrepresented in strength training research, I find that this is a topic with so much misinformation swirling around.  I hope this article can serve as a small beacon of sanity.
Just don't rely exclusively on the scale to track your progress in the battle of the bulge. Because muscle is denser than fat, it squeezes the same amount of weight into less space. "Often, our clients' scales won't drop as fast, but they'll fit into smaller jeans," says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, California. And it's the number on the tag inside your bootcuts you want to get lower, right?
Cardio history: In college, I gained more than the typical “freshman 15.” Once I graduated, I was fed up with being insecure about my body. I decided to try Zumba since I liked dancing and wasn’t a big fan of other fitness activities. I fell in love! I went two to three times a week at first. Once I started to feel better about working out, I started doing cycle classes, too. I’d say at that time, I was doing about four to five cardio classes a week. Eventually, I decided to get licensed in both Zumba and cycle and started teaching a few classes a week. I was still intimidated by weightlifting, so I kept to cardio because I was seeing weight loss.

I purchased Petra's Beginner Cardio video a number of years ago when I started exercising and go back to it when I need to "get back on the exercise wagon". Her style is very pleasant and the routines very manageable. So when I saw the strength training video, I was excited to try it. I love it. There are 2 10 minute, 2 20- minute and some extra routines, so you have flexibility around how long you want to work out. They are not overly challenging, but offer the attention to strength training that I like. I recommend for beginner/lower intermediate level workouts.

What's more, increasing that afterburn is as easy as upping the weight on your bar. In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).

Now that the holidays are creeping around the corner, you may have to break up with your regularly scheduled sweat sessions, at least temporarily. And though the most wonderful time of the year may interfere with your fave spin class or butt-kicking bootcamp routine, it’s completely possible to stay fit—all you need is an Internet connection and a little living room space. (OK, and maybe a few props here and there.) And it’s all thanks to these seriously excellent, totally free workout videos. We’ve rounded up the best YouTube workouts—we’re talking everything from traditional aerobics to ballet to high-intensity interval training routines—so you can keep your physique in tip-top shape this season and beyond.
My husband has just sent me this article, after listening to me bitch for years about wanting to be more “toned” but never wanting to join him at the weight bench for fear of getting manly muscles. The smugness on his face right now is nauseating, but I can admit the error of my judgement. (Not to him, obviously, but to myself, at least.) Thanks for the no-bullshit approach, I needed to hear it.
Grab a pair of kettlebells, and set up with your feet just outside both bells. Hinge at the hip so you’re able to grab the handles of both bells; this should put you in a position similar to a deadlift position, and your hips should be lower than your shoulders. Tighten your glutes slightly and brace your core. Working to keep your back flat and rotating your hips only slightly, lift the right kettlebell and row it toward your lower chest, while still gripping the left kettlebell. Return the right kettlebell to the ground, then repeat on the left side. That’s 1 rep. Do 3 sets.
While all cells contain some fat, it is mainly stored in muscle (intramuscular triglycerides) and in adipose tissue (body fat). Adipose tissue is the body’s main fat storage site and the fat we all want to lose. Adipose tissue is divided into individual cells called adipocytes. These adipocytes hold stored triglyceride (1 glycerol molecule bonded to 3 fatty acids) droplets, which serve as a source of energy for the body. These droplets make up 95% of adipocytes’ volume. In order for this storage of potential energy (60,000-100,000 kcal) to be used and to LOSE BODYFAT (everyone’s goal), it must be mobilized through lipolysis (the breakdown of triglycerides).
If you've ever tried to ditch the saddlebags and ended up a bra size smaller instead, you know that where you lose is as important as how much. As great as it might be to see the numbers on the scale go down, when you're on a strict cardio-only program your victory is likely to be empty. A recent study at the University of Alabama at Birmingham compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle. Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat—the Buddha-belly kind that's associated with diseases from diabetes to cancer.
Because “every Heart and Soul deserves to be fit,” HASfit has pledged to provide all of its programming at zero cost. This doesn’t seem like that big of a big deal, until you realize that the company is providing not only over 1,000 full length workout routines via YouTube, but also 30-90 day fitness and meal plans. Even better, these schedules accommodate a wide range of activity levels and dietary restrictions. While the full programs are only available on the HASfit website, all of the separate routines can be found on the company’s channel as well as an estimated calorie burn for each. For a beginner’s workout, check out the video linked above; to really get your heart rate up, try one of the longer Tabata HIIT practices.
And regarding when to switch from the beginner routine to the intermediate routine, the short answer is simply whenever the beginner routine stops working. Whether that’s after 4 months or a year… just ride it out for as long you’re progressing. I’ll actually be a writing a post in the next few weeks that will answer this question in more detail. Keep an eye out for it as well.

One strength training tip: Don't forget to breathe freely when you're lifting the weight. Most people think that they're breathing when they're doing strength training exercises, but they may be holding their breath. It's important to inhale and exhale fully between each repetition. The key is to keep from straining when holding your breath. You may find it helpful to exhale during the more strenuous phase of the exercise and inhale during the less strenuous phase.
Sit with both feet about hip-width apart on the ground, feet flat on the floor. Your shoulder blades should be against a bench, arms wide for stability. Lift your right foot off the ground, raising it as high as you can and bending your knee. This is the start. Now brace your core, and use your left glute to press your entire torso off the ground, driving your torso and left thigh so they’re parallel to the ground. Pause here, then return to the start. That’s 1 rep; do 2 sets per leg.
A personal trainer in NYC's Upper East Side, Pagano has dedicated the past 16 years of her life to passing her knowledge and passion for fitness on to other women in the hopes of helping them improve their lives and prevent common diseases like osteoporosis. Her first offering in the crowded self-help fitness genre succeeds impressively well as a resource for women of all ages looking to improve their overall health. Like a good personal trainer should, she begins with a three-part fitness test and questionnaire to assess whether the reader should consult a doctor before beginning her program. For true beginners, she provides an anatomy chart that depicts the major muscle groups and the exercises that are best suited to them. She dispels fitness myths like "lifting weights will bulk you up" and "you can spot reduce," and talks about the risk factors, exercise guidelines and restrictions of osteoporosis. Best of all for novices, many of Pagnano's beginner exercises require no special equipment, relying instead on everyday fixtures like chairs, walls and kitchen countertops. (More advanced exercises use free weights, stretch bands and stability balls.) The color photos, diagrams and clear explanations make the exercises easy to follow, and Pagano provides full training programs for improving posture and strengthening the lower, upper and core muscles of the body. This book may be one of the best substitutes for pricey gym memberships and personal trainers.
How her body has reacted: The main difference I notice is that people compliment me not only on my physique (lifting weights really helps out your booty!), but people are also impressed with what I can do. It’s more than just my appearance that gives them a positive impression. It’s so utterly empowering, no feeling can match that. The other bonus is that I don’t have to work out as often to maintain my fitness. I used to put in two or more cardio hours a day! Now if I miss a day or two, it doesn’t even matter. I can eat more. My body can burn the food as fuel just by standing there. It’s amazing to me how it all works.
With over four million subscribers, Fitness Blender has become the ultimate resource for at-home fitness videos. With 500+ full-length (from 10 minutes to over an hour long) practices and 25 years of experience between the husband and wife training duo, the channel can easily be used as the only resource to create a full fitness routine. They advertise “no gimmicks,” which is true as you always know what you’re in for—from the titles detailing if equipment is needed to the on-screen timer keeping track of seconds until an exercise is complete. While the videos are completely free, the trainers do offer scheduled programs at a price that is low compared to many in the industry. For a challenge, pick any of the videos with “Brutal” in the title—it will be exactly that.
Strength training will bring out definition and get you stronger but will not increase bulk. The key is the correct exercises combined with a sensible diet and a serving of aerobics. The exercises that women most commonly do to bring out definition don't really work. They do hundreds and hundreds of repetitions, spend hours and hours on the treadmill and wonder why their bodies don't change. So it's time to try strength training.
And this is where my fitness journey truly began. That said, I didn’t go from Cardio Fit Bunny to Girl Who Lifts in a week. I eased in by alternating between my HIIT and cardio-focused program a few days a week and weightlifting the others. After a few weeks, loving the way I felt lifting heavier, I gave my up the fat-burn routines and switched to weightlifting exclusively.
I have always loved lifting, but I only started doing it regularly about 9 months ago. I needed to lose a bit of weight (fat), and I had no desire to sacrifice essential body parts to do so. After talking with some guy friends, I decided that lifting might be the answer. It was. I have lost two sizes, and 28 inches over all. I haven’t lost tons of weight, but I look like I have, and I did it without going on an excruciating and unsustainable diet.
Take this a couple of times during the rest periods of your workout to monitor your heart rate. If you don’t have a stopwatch handy, think of this as a perceived effort of 6 to 7, on that 1-10 effort scale described above.  You should be breathing heavily, find some difficulty in holding a conversation (speaking just a few words or a sentence at a time), and on the verge of becoming uncomfortable.  
To begin, hold a water jug in each hand and keep your arms straight by the sides of your body. Face away from the coffee table or chair. Prop one of your feet on a coffee table or chair so that your toes are resting comfortably on the surface. This is the starting position. One leg should be propped backward onto the coffee table or chair; the other leg should be straight.
Cardio history: Before I started lifting, I did many endurance events. Once I stopped playing soccer in college, I began to run and completed 10 marathons, including qualifying for and running the Boston Marathon. Running eventually led to triathlons, including three full Ironmans. During this time, I was running five days a week, anywhere from 5 to 20 miles, biking three to five days between 60 minutes and three hours, and swimming three days for about an hour.

HIIT cardio is the most effective for fat-burning, and it's actually really easy to do. Choose a cardio machine, a piece of equipment like a Kettlebell, or just use your bodyweight. The point is to do intervals of movement as intensely as you can. At first, go for something like 30 seconds of work followed by one minute of rest. Do these intervals for 20 minutes. As you get better, you can increase the work time and decrease the rest time.
Start in pushup position, hands directly below your shoulders. Lift your right hand off the ground, then reach it under your torso to the left; reach as far as you can. Bring your right hand back from under your torso then reach your right arm toward the ceiling, rotating your torso as you do this. Repeat on the other side. Alternate reps on both sides until time’s up.
One popular recommendation for weight loss is going "low carb." The range for what exactly constitutes low-carb varies among different individuals, but in general the target range runs between eating fewer than 50-150 grams of carbs per day. Fifty grams of carbs is equal to about one cup of raisin bran cereal or two slices of bread. It's not difficult to hit that target in one meal, or even a snack. To replace your carb-noshing habits, you'd have to include higher amounts of good fats and protein in your diet.
POPSUGAR Fitness is the health arm of the popular entertainment and media company, providing a break from the celebrity gossip and fashion pieces usually highlighted. With its origins in mind, it makes sense that the channel puts a focus on the most buzzworthy workouts of today—such as the Victoria’s Secret model workout shown above, or the plethora of celebrity-approved methods featured. However, the trend-factor is no reason to write-off the channel as trivial, as it also provides short breakdowns of often incorrectly performed exercises, such as the squat or even basic stretching. Further, the sheer variety of practices available—from The Bar Method to P90X—ensures that users can fill a full fitness plan from home.
Ha cruising around your website and thought I would read this one for fun. Thankfully you didn’t state anything I have already come to terms with in order to get results (btw love your beginner routine, yay!). It’s crazy the amount of weird looks you get from people when you tell them what you do at the gym, including my own husband. Poor guy cringes when he asks what I’ve done at the gym that day, so now I just let him beleive Ive been running on the treadmill or some zumba thing, and thats where my results are coming from lol. Little does he know my butt sits a little higher everyday because of squats <3 <3 Thanks!!!
This: But, there is still no difference whatsoever in terms of the approach. The same things still have to be done. The only difference is, when someone only looking to build a smaller amount of muscle reaches that goal, they stop right there and just maintain from that point on. The person looking to get “bigger and bulkier” would just keep on going.
Cardio history: Before I started lifting, I did many endurance events. Once I stopped playing soccer in college, I began to run and completed 10 marathons, including qualifying for and running the Boston Marathon. Running eventually led to triathlons, including three full Ironmans. During this time, I was running five days a week, anywhere from 5 to 20 miles, biking three to five days between 60 minutes and three hours, and swimming three days for about an hour.
Certified personal trainer Jessica Smith is showcasing her 15 years of experience in the form of weekly, full-length videos in an organized fashion. From meditation and walking practices to HIIT and barre, the channel is cleanly divided into 13 playlists that are actually maintained (a rare occurrence in the internet fitness industry). These videos have options for those with physical limitations, whether it’s chair-bound status, joint fragility or prenatal/postnatal body changes. And her adorable dog that frequently makes an appearance is an added bonus (is it just us, or is he much easier to identify with?). For those just getting started on a weight loss journey, we recommend the HIIT for Beginners series and accompanying free four-week plan.

To begin, hold a water jug in each hand and keep your arms straight by the sides of your body. Face away from the coffee table or chair. Prop one of your feet on a coffee table or chair so that your toes are resting comfortably on the surface. This is the starting position. One leg should be propped backward onto the coffee table or chair; the other leg should be straight.

Sit with both feet about hip-width apart on the ground, feet flat on the floor. Your shoulder blades should be against a bench, arms wide for stability. Lift your right foot off the ground, raising it as high as you can and bending your knee. This is the start. Now brace your core, and use your left glute to press your entire torso off the ground, driving your torso and left thigh so they’re parallel to the ground. Pause here, then return to the start. That’s 1 rep; do 2 sets per leg.


I started training when I was about 17 years old.I’ve always loved weight training! And despite all the warnings my friends, family and “MOM” gave me about bulking up & looking like a man, I never listened to them – not because I knew all the amazing effects of progressive overload back then. But lifting weights (and increasing them over a period of time) gave me a sense of euphoria. The 5 lb dumbbell that was so hard to lift in the beginning seemed like cotton – 2 months into it! I guess I’m trying to say is – I’m so glad I did not be “girly” and lift pink dumbbells! 🙂
Keep pushing your butt back as you lift your right arm off the ground; thread it under your left armpit, reaching to the left as far as possible. Pause and feel the stretch, then, continuing to push your butt back and keep your left hand on the ground, reach your right hand toward the ceiling. Pause, then return your right hand to the start position. Repeat on the other side. That’s 1 rep.

Start in pushup position, with your hands directly beneath your shoulders. Tighten your core and glutes and perform a pushup, lowering your torso to an inch from the ground. Press back to the start, and as you do this, remove your right arm from the ground and touch your right hand to your left shoulder. Pause for one second in this position tightening your core and trying to keep your hips level, then return to the starting pushup position. Repeat the process on the other side. This move will challenge you, but you’re continuing to build core stability. Alternate reps on each side for 3 sets. During Week 5, do the move for 40 seconds during each set, then rest for 20. During Week 6, work for 50 seconds, then rest for 10.
Start lying on your back, arms and legs extended. Tighten your abs, pressing your lower back into the floor as you do so. This should lift your legs off the floor; work to keep them straight. Lift your shoulder blades off the floor as well; keep extending your arms back as you do this. Do 4 reps. During Week 7, try to maintain the hollow hold for 40 seconds, then rest for 20. During Week 8, aim for 50-second holds, then rest for 10 seconds between reps. Can’t hold that long? Hold for as long as you can, then come out of the hold and get right back into it until time’s up.

I recommend exercises that simulate what you do in real life, exercises standing up using your body weight, for example. These exercises not only use the muscles you're targeting, for instance when doing a lunge you're working your legs, they also challenge your core muscles, which are the muscles of your abdominals and lower back. And they challenge your coordination, which you need in real life.
Change up your workouts. Making even small changes to your strength workout can go a long way. Try altering the order of your exercises, or incorporate new pieces of equipment for the exercises you’re already doing, such as using free weights instead of a machine. You can also replace some or all of the exercises you’re doing with moves that work the same muscle groups. For example, instead of the chest press on a weight machine, switch to push-ups.
Want to be strong, healthy, and happy, and feel 10 years younger? Then it's time to pick up the weights. "Strength training is no longer about being buff or skinny," says trainer Holly Perkins, founder of Women's Strength Nation. "It's as critical to your health as mammograms and annual doctor visits, and it can alleviate nearly all of the health and emotional frustrations that women face today. And it becomes even more critical once you hit 50."
Your body is genetically predisposed to storing fat in certain locations in a certain order.  When you start to lose weight, your body will lose the fat you currently have in a certain order as well – it might come off your arms first, then your legs, then your belly, then your chest, and THEN your butt. Or in a different order, depending on your personal genetic makeup.
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