Sculpting Your Body It's time to PUMP IRON

The good news about weight training is that working a specific muscle group actually uses energy from all over the body. But that's also the bad news. It's almost impossible to control which part of our body we burn fat from. However, there's no denying that pumping iron turns fat into lean muscle. And lean muscle in turn burns more calories. In fact, for each pound of muscle you convert, you burn at least 35 more calories a day.

Besides improving your metabolism, weight training is also a proven prescription for slowing the aging process. In your bones, that is. Bone strength decreases almost 10 percent each decade in women over 40. Resistance training has been proven to increase bone density, helping to prevent osteoporosis. Women should also pay particular attention to upper body strength. This will protect you from becoming hunched over later in life.

But whether you're lifting to improve health, sports performance or because you want a six-pack stomach, there is still a method to the madness. Creat a workout routine and stick with it. Erratic training won't achieve your goals. You also want to balance muscle groups. Maybe upper body one day and lower body the next. Muscles need time to heal and grow. Of course, don't forget about the ones you can't see, like that matrix of deep stomach muscles. And remember, relax, stay aligned and don't over-extend your joints. And get tired. A single set of 12 repetitions with a higher weight can build muscle just as efficiently as three sets at a lower weight if performed properly. When you feel muscle fatigue, you've done your job.

But be patient. Rome wasn't built in a day. And neither will you body. So lift. Burn. Sculpt.

from www.nike.com.ph