June 11, 2014 THE VILLADOM TIMES I • Page 19 Best exercises for female weight loss and toning Diet and exercise go hand in hand, but diets are often associated with women while exercise regimens tend to be geared toward men. Exercise is just as important for women as it is for men, which is why women must find the right balance between diet and exercise to achieve their weight-loss goals. Feel the burn of strength training. Cardiovascular exer- cise is important, but women need more iron in their weight- loss regimens, specifically the type of iron found on the weight bench. According to the National Center for Health Statistics, roughly 21 percent of women strength train two or more times a week. Skipping strength-training exercises eliminates one of the fastest ways to see measurable weight loss. Two sessions per week of strength-training exercises can reduce overall body fat by around three percent in as little as 10 weeks. Such exercises can trim inches off of the hips and waist, even without cutting calories. Muscle helps burn calories even after the workout. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long workout that included strength training burned an extra 100 calories in the 24 hours following a workout than they in the 24 hours after a workout that did not include strength training. This post-workout calorie burn is commonly referred to as “after burn,” and it increases exponentially when women lift more weight for fewer repetitions instead of lifting lighter weight for more repetitions. Choose the right strength-training workouts. It may be easy to find a problem area and target that area with certain exercises (think crunches for belly fat). This is not the best course of action. It is better to work an array of muscles in an exercise session rather than focus on one particular area. The following exercises can help women build lean muscle and stimulate the after burn of a good workout. Pushups and stationary pushups, called “plank” exer- cises, fire up core muscles in the back and stomach. They also promote shoulder and arm strength, eliminating the need for bicep curls and other arm exercises. If pushups seem difficult, start out on the knees and work up to doing full pushups. Over time, it will become easier to do push- ups. In addition to building strength, pushups add muscle and improve tone. Lunges and squats target some of the largest muscles in the body, including those in the legs. Lunges also work the adductors and abductors of the inner and outer thighs. Not only do these exercises promote strength training in major muscle groups, they also require balance provided by engaging core muscles in the abdomen. The heart rate will increase when these larger muscles are being used at the same time, which means these strength training moves also involve a cardiovascular component. Try using a rowing machine. In addition to cardiovascu- lar benefits, those who row work the arms, back, shoulders, legs, and abdomen. Rowing machines work more of the body than more traditional cardiovascular machines. By including strength-training exercises in a workout and choosing activities that work the maximum number of muscle groups at the same time, women will see a more profound weight loss in a shorter period of time.