// BEGIN editorial data var i = 0; var TDY_TikiWorkout_081117 = new Array(); TDY_TikiWorkout_081117.ID = "TDY_TikiWorkout_081117"; TDY_TikiWorkout_081117.ID_WB = 27684940; TDY_TikiWorkout_081117.sPubDate = "11/20/2008 3:27:43 PM GMT"; TDY_TikiWorkout_081117.navsectionID = "3032632" TDY_TikiWorkout_081117.appFmt = 2; TDY_TikiWorkout_081117.itemsPerPage = 1; TDY_TikiWorkout_081117.appWidth = 460; TDY_TikiWorkout_081117.appHeader = "Tiki's tips| Weight train without wasting time"; TDY_TikiWorkout_081117.appDeck = "Dust off the dumbbells and try these exercises to get tight and toned"; TDY_TikiWorkout_081117.appFooter = "Excerpted from \"Tike Barber's Pure Hard Workout.\" Copyright (c) 2008, reprinted with permission from Penguin Group."; TDY_TikiWorkout_081117.appNavStyle = 3; TDY_TikiWorkout_081117.bDhtml = 0; TDY_TikiWorkout_081117.appLayout = 3; TDY_TikiWorkout_081117.copyHeight = 400; TDY_TikiWorkout_081117.copyWidth = 400; TDY_TikiWorkout_081117.copyMargin = 9; TDY_TikiWorkout_081117[i++] = new Array("","Women and weightlifting","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Tiki.vmedium.jpg","","", "sub", "", "", "", "right", "", "", "250", "198", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Through the sensible use of weight training, thousands of women who've never considered themselves athletic are turning shapeless bodies into firm, toned, and healthy ones. The past thirty years have shown an increase in women's awareness of the value of working out with weights. More women are using weights and finding that the benefits of regular weight training aren't simply cosmetic as previously believed.

In some cases women will benefit from adding body weight rather than losing it. This isn't weight in the form of useless fat, but rather healthy, solid, contoured muscle. Keep in mind that women who train with weights won't develop rippling muscles or the clear-cut definition of male bodybuilders because women don't have the genetic make-up or hormones that produce or allow muscular bulk like men. The additional layer of body fat on most women hides the muscular separation, but allows female muscle to show off as graceful curves.

Although going to the gym can provide a pleasant atmosphere, it doesn't help to alter the shape of your body if you're sticking to the elliptical machine and yoga classes. As with men, the key is dumbbells, barbells, and weight machines. Before signing up with one of those glamorous gyms, be sure it has the essential equipment required to get a full-body workout.
"; TDY_TikiWorkout_081117[i++] = new Array("","Training at home","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Angela_Opener_23.hmedium.jpg","","", "", "", "", "", "right", "", "", "273", "182", "", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Home training can be especially suitable for women because their training doesn't require the same heavy equipment as that of men. If you have only the odd half hour or hour to spare, then home training is ideal. Health-conscious couples will often exercise together. Here again, the home gym or home training is ideal and can be more effective than a professional gym.

The first requirement for home training is a set of weights. The set doesn't have to be as heavy as the ones designed for men. Start off with dumbbells of equal weight. You can begin with 2 to 3 pounds and 5 to 10 pounds. Another suggestion would be to consider purchasing an exercise bench and an abdominals board. Remember that these can be improvised; it's not necessary to buy anything too costly or fancy. Women can use less expensive versions of the same basic type of weights and benches that men use.
"; TDY_TikiWorkout_081117[i++] = new Array("","Exercises for a full-body workout","","","","", "", "", "", "", "", "", "", "", "", "", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "When planning your schedule, consider these exercises. They're the same ones that men use to increase muscle strength, but you won't have to do as many reps of each exercise, or use weights as heavy, to achieve the effect you want. You'll want to work the entire body, so execute exercises for each body part. As with any new program, pay attention to how your body \"talks back\" after a workout, and adjust the intensity accordingly. You don't ever want to be so stiff that you can't work out the next day.

  • Bench press
  • Dumbbell bench press
  • Bent-arm pullover
  • Chair dip
  • Dumbbell fly
  • Incline bench press
  • Squat
  • Lunge
  • Leg extension
  • Leg curl
  • Calf raise
  • Leg split

    In general, you'll do the same exercises as the men. Click on the left for some exercises that women may particularly benefit from, however.
    "; TDY_TikiWorkout_081117[i++] = new Array("","Dumbbell bench press","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Ang_DB_Bench_Press_21.hsmall.jpg","","", "sub", "", "", "", "", "", "", "246", "368", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Muscle group: Pectorals

    Setup: Lie on the bench. Take a comfortable grip on a pair of dumbbells and hold them above your chest at arm's length.
    "; TDY_TikiWorkout_081117[i++] = new Array("","How to","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Ang_DB_Bench_Press_15.hsmall.jpg","","", "", "", "", "", "", "", "", "246", "368", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Step one: Lower the weights until your elbows are at a 90-degree angle or until they touch the center of your chest.

    Step two: Forcefully extend the dumbbells over your chest.
    "; TDY_TikiWorkout_081117[i++] = new Array("","Dumbbell fly","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Ang_DB_Fly_10.hsmall.jpg","","", "sub", "", "", "", "", "", "", "246", "368", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Muscle group: Pectorals

    Setup: Lie on a bench on your back with two dumbbells held at arm's length above the shoulders."; TDY_TikiWorkout_081117[i++] = new Array("","How to","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Ang_DB_Fly_09.hsmall.jpg","","", "", "", "", "", "", "", "", "246", "368", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Step one: Breathe in deeply as you slowly swing your arms in a downward arc so that they end up extended away from your body. Unlock the arms slightly as you lower them.

    Step two: Return to the starting point, exhaling as you do so and keeping the arms just off lock until the last few inches, when they may be straightened.
    "; TDY_TikiWorkout_081117[i++] = new Array("","Bench dip","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Ang_DB_Chair_Dip_14.hmedium.jpg","","", "sub", "", "", "", "right", "", "", "273", "182", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Muscle group: Deltoids, triceps and pectorals

    Setup: Place your hands on the seat of a bench behind you.

    Bend your legs at the knees, forming a right angle, and balance. Find a stable point that's comfortable.

    Push yourself up until your arms are locked straight and you're supporting your weight with your arm and shoulder muscles. Remain in this position, holding your body weight.
    "; TDY_TikiWorkout_081117[i++] = new Array("","How to","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Ang_DB_Chair_Dip_16.hmedium.jpg","","", "", "", "", "", "right", "", "", "273", "182", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Step one: Bend your arms, allowing your body to lower toward the floor.

    Step two:: Push yourself back to the starting position, exhaling as you do so.
    "; TDY_TikiWorkout_081117[i++] = new Array("","Dumbbell squat","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Ang_DB_Squat_02.hmedium.jpg","","", "sub", "", "", "", "right", "", "", "273", "182", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Muscle group: Thighs and hips

    Setup: With your feet shoulder-width apart, stand with dumbbells in each hand, keeping your head up and your chest out."; TDY_TikiWorkout_081117[i++] = new Array("","How to","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Ang_DB_Squat_06.hmedium.jpg","","", "", "", "", "", "right", "", "", "273", "182", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Step one: Sit back and down as if you were lowering yourself into a chair, letting your upper body bend forward at the hips. If you can, lower yourself until you feel your calves make contact with your hamstrings, making sure not to relax at the bottom of the squat.

    Step two: Push off from your heels to rise from the squat, making sure not to lean forward or twist.
    "; TDY_TikiWorkout_081117[i++] = new Array("","Lunge","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Ang_DB_Lunge_02_retouch.hmedium.jpg","","", "sub", "", "", "", "right", "", "", "273", "182", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Muscle group: Thighs, hips and legs

    Setup: Hold a pair of dumbbells at your sides.


    "; TDY_TikiWorkout_081117[i++] = new Array("","How to","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Ang_DB_Lunge_04.hmedium.jpg","","", "", "", "", "", "right", "", "", "273", "182", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Step one: From this position, lunge forward with the right foot, transferring all your weight onto that foot and keeping your knee bent at a ninety-degree angle.

    Step two: Return to the original position and lunge again, this time with the left foot. Breathe out as you lunge and in as you recover.
    "; TDY_TikiWorkout_081117[i++] = new Array("","Leg splits","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Ang_Leg_Splits_10.hsmall.jpg","","", "sub", "", "", "", "", "", "", "246", "368", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Muscle group: Inside thigh and abductor muscles

    Setup: Lie on your back on the floor.

    Raise your legs until they are about a foot off the ground.

    Move your legs outward until they reach the split position.
    "; TDY_TikiWorkout_081117[i++] = new Array("","How to","","http://msnbcmedia.msn.com/j/MSNBC/Sections/TVNews/Today%20show/Today%20Health/2008/11-%20November/Ang_Leg_Splits_08.hsmall.jpg","","", "", "", "", "", "", "", "", "246", "368", "#000000", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "Step one: Bring the legs together, still keeping them about a foot off the ground.

    Step two: Return to the split position.
    "; TDY_TikiWorkout_081117[i++] = new Array("","Suggested workout schedule","","","","", "sub", "", "", "", "right", "", "", "273", "182", "", "", "", "", ""); TDY_TikiWorkout_081117[i-1].body = "This three-days-a-week program for women is a good way to start training if you've had no experience with it before. These exercises will give you real results, but of course, you'll have to work at them. Once you've mastered the exercises, you'll want to start challenging yourself with increased repetitions and/or weights.
    "; // END editorial data