Published on SheKnows.Com: Jan 06, 2012 9:15 AM

Are you one of those women who slaves on the elliptical for hours each week and refuses to near the weight room at the gym? If you’re of the mind that weights are for meatheads and will turn you into a mini-Schwarzenegger, we’ve got news for you. Weight lifting will give you the body of your dreams. Illinois-based fitness expert Angie Miller, founder of AngieMillerFitness.com, answers the most pressing questions women have about lifting weights.

Q&A with fitness expert Angie Miller

SheKnows: Isn’t cardio better than weight lifting when it comes to burning fat?

Angie Miller: If you think that your running shoes, kickboxing shorts, or cycle cleats are the only answer to your fat burning dreams, think again. I frequently remind my clients that cardio isn’t the only way to burn fat. Strength training can increase the amount of muscle in your body, which in turn will decrease your body fat percentage, and improve your overall body composition. Furthermore, because muscle tissue is metabolically active, even at rest, strength training will help you efficiently burn fat continuously throughout the day. Strength training also has a positive effect on your resting metabolic rate, which is the minimum number of calories your body needs to support basic physiological functions such as breathing and circulating blood, and it increases your lean body mass. Bottom line, cardio isn’t the only way to burn fat. 

SheKnows: What is the link between weight lifting and bone health for women?

Angie Miller: One of the benefits of strength training is that it reduces our risk for osteoporosis, a condition which causes our bones to become weak or brittle and often leads to fractures, mainly of the hip, spine, and wrist.  Breaking bones is serious stuff. According to the National Osteoporosis Foundation, 10 million Americans are estimated to have osteoporosis; 34 million more have low bone mass, and 24 percent of hip fracture patients’ age of 50 and over die in the year following their fracture. Often thought of as an older person’s disease, osteoporosis can strike at any age, and it’s never too late or too early to take measures to keep your bones healthy and strong. Strength training exercises are one of the key methods of prevention against osteoporosis. According to a study published in the Journal of Strength and Conditioning Research, weight training in young women helped develop greater bone mass; in postmenopausal women it helped slow down bone loss and delay fracture risk; and in elderly women it helped to prevent falls due to improved strength and balance. Research supports that strength training will benefit your bones no matter when you start, but you’ll reap the most rewards if you start when you’re young and continue throughout your life. 

SheKnows: Seriously, won’t lifting weights give women bulky muscles?

Angie Miller: Being a huge advocate for women and strength training, this is one misconception I’m eager to dispel. Strength training, while it shapes your body, defines your muscles, and gives you a lean physique, does not turn you into a woman of herculean proportions. If you’re afraid of getting bulky simply by participating in a regular strength training program, you can put your fears to rest. The reason is that women do not produce as much testosterone as men, and testosterone is one of main hormones responsible for causing muscle hypertrophy/ larger muscles. That being said, women, like men, don’t all respond to weight training the same way either. The answer lies in our DNA. We are genetically predisposed to respond to exercise in a particular way. Genetics determine what type of muscle fibers we have, where they are distributed, where we store body fat, and our body type. The key is to understand your body, and its unique response to strength training. You can then set realistic goals and appreciate the results you are looking for. 

SheKnows: Doesn’t muscle turn to fat once a person stops lifting weights?

Angie Miller: A common misconception of weight training is that if a person stops, their muscle will turn to fat. The good news is that this isn’t possible. Muscle and fat are two totally different types of tissue and one cannot turn into the other. What happens is a combination of factors. Often when women stop lifting weights or doing resistance training, they fall off the bandwagon completely, in other words they stop working out all together. When this happens, bad habits set in and usually a poor diet follows.  Before long they lose muscle mass, (use it or lose it), their metabolism slows down, and naturally fat starts to accumulate. Due to timing, this may give the impression that what was formerly muscle turned to fat, but essentially, if you stop exercising, stop lifting, and stop watching your diet, your chisel will turn to chub. 

SheKnows: Isn’t lifting weights hard to learn?

Angie Miller: Many cardio activities, from your favorite dance class to your kickboxing class have punches, kicks, and blocks of choreography you need to learn. But with strength training, there’s little to no learning curve.  While technique and form are critical, and proper execution of movement is imperative to remain injury free, you don’t have to remember patterns of choreography while trying to manipulate your feet, move your arms, and stay on top of the beat. With so many strength training classes offered at your local gym, exercise DVD’s that focus on weight training, and fitness shows on TV, isn’t it time to give your running shoes a rest and pick up a set of weights? 

SheKnows: Cardio shreds calories, why should women spend time lifting weights?

Angie Miller: A study in The Journal of Strength and Conditioning Research found that women who do an hour-long weight-training workout can burn an average of 100 more calories in the 24 hours afterward compared to if they hadn’t lifted weights. If you strength train three times a week, that’s an extra 300 calories a week and 15, 600 calories per year! According to the American Council on Exercise, “Most women will experience a 20-40 percent increase in muscle strength after several months of resistance training.” And don’t be afraid to lift heavier weights.  Often women who incorporate resistance training into their workout regime opt for lighter weights and higher reps. This type of workout certainly has its place for functional movements that make us stronger for everyday activity, but studies show that women who lift heavier weight with less repetition can burn more energy and experience a greater metabolic boost after exercise. Weight training, like cardio, is not a one size fits all, nor do you have to train the same way each time. Consider alternating sessions of heavier weights, less repetitions, and slower movements; with sessions that use lighter weights, higher repetitions, and move at a faster pace, for optimal results. 

SheKnows: Shouldn’t women be afraid of getting hurt lifting weights?

Angie Miller: Among its many other merits, strength training is actually a great means of injury prevention. Strength training doesn’t just strengthen our muscles; it strengthens the connective tissue as well, such as the tendons and ligaments. This helps hold our body in proper alignment and protect our bones and joints during impact and movement while lifting weights and doing other activities. 

SheKnows: Can weight lifting help get rid of our jiggly bits?

Angie Miller: Talk to anyone who has lost a considerable amount of weight and they’ll tell you that once they drop the weight there’s still work to be done. Now they have to tone the muscles that were formerly hiding underneath the layer of fat. Maybe you don’t have a lot of weight to lose, but if you don’t like to wave goodbye because you’re afraid of the extra jiggle under your forearm, or you refuse to wear short sleeves even when it’s 90 degrees outside, it might be time to pick up a set of weights, a resistance band, or some other strength training device. When you do more cardio, you may see the numbers go down on the scale, but that doesn’t mean your weight will be distributed and proportioned in a way that shows off all your hard work. Doing cardio without strength, or vice versa, isn’t going to give you the results you deserve. A healthy combination of both will get your arms summer ready and sexy strong. 

SheKnows: Does weight lifting improve posture?

Angie Miller: Our society of modern conveniences and a fast paced lifestyle is not conducive to good posture. We hunch over computers, carry heavy handbags that strain our neck and burden our shoulders, and talk on cell phones propped in the crook of our neck so we can hold a conversation while completing other tasks. But with strength training we discover muscles we didn’t know we had, our body awareness heightens, our posture improves, and we carry ourselves better.  Inevitably, we become more confident. After all, knowledge is power, and the more you understand your body, the more confident you feel about what it can do. Your body is your investment and the return is almost guaranteed. Give it love and attention, and it will make you feel stronger, sexier, and fitter than you have even been. 

SheKnows: Is it true that women who do strength-training don’t actually lose weight and can even gain weight?

Angie Miller: Now that you’re convinced of all the merits of strength training, it’s time to dust off the dumbbells and put the scale away. If you use your scale to gauge your success against the battle of the bulge, you may find yourself disappointed. It’s true that muscle weighs more than fat. So you may not drop weight as fast, but chances are you’ll no longer have to lie down on the bed to get your jeans to zip. Also, muscle is denser than fat, therefore the same amount of weight fits into less space.  In other words, you may not get lighter, at least not initially, but you will get leaner. 

The bottom line for weight lifting: We know that complementing our cardio workouts with strength training will help us see results like we have never seen before. We become leaner, stronger, more aware of our bodies, and more confident. Soon we discover that a well rounded workout routine, like a well rounded lifestyle, is the key to long term health, wellness, and satisfaction.

Meet the expert:
Angie Miller is a personal trainer and fitness instructor certified through NASM, AFAA, and ACE. She is also a Kettlebell Concepts, Mad Dogg Athletics Spinning, YogaFit, and EFI Sports Medicine Gravity Group Instructor who teaches classes in Elgin and Huntley, Illinois. Miller is also the creator of the highly acclaimed exercise DVD’s “Core & Strength Fusion,” “Kettlebell Bootcamp,” and her recent release, “Angie Miller’s Crave Results.” She is also one of the fitness dynamos in the Top Trainers Workout DVD Set, an ACE and AFAA Continuing Education Provider, AFAA Certification Specialist, BOSU Master Trainer, Kettlebell Concepts Senior Instructor, and workshop provider at professional conventions worldwide. In short, she rocks!

Q&A with fitness expert Angie Miller
SheKnows: We’ve heard that you burn more fat by working out in the morning on an empty stomach. What’s your take?
Angie Miller: It’s true that when you wake up in the morning your body hasn’t had fuel for a number of hours. This puts it in fasting mode and increases the use of fat for energy because glycogen (energy) stores are depleted. However, it also slows metabolism, and the best way to jump start your metabolism in the morning is to fuel your body. Working out requires energy, and if your energy stores are depleted you won’t have the fuel needed to push yourself harder for longer periods of time. Thus you won’t burn as many calories or fat. For best results, fuel your body before you work out in the morning to boost your metabolism, burn calories more efficiently, and in turn you’ll burn more fat.

SheKnows: Understanding we should workout with a small meal in our system, what are the benefits of exercising in the morning?
Angie Miller: Research supports that morning exercisers are more consistent and more likely to stick to a routine than late day exercisers. This may be partly due to the fact that morning exercisers get their workout in before their day gets too hectic. Work conflicts, errands, and schedule changes can arise throughout the day and no matter how well intentioned you are, it’s often your workout that gets sacrificed. If you have a demanding job, a busy social life, or kids’ schedules that require you to be everywhere but at the gym, it may be easier to be consistent in the morning. Another benefit of a morning workout is that exercise is proven to increase mental acuity and reduce anxiety. What better way to start out the day then with a sharp mind, a clear head, and the opportunity to “work through” any anxiety you may have about the day ahead? Best of all, morning exercise gives you a positive start to your day, revs up your metabolism, and is reported to help you sleep better at night.

SheKnows: If we can’t swing a morning workout, what are the benefits of late-afternoon workouts?
Angie Miller: Our body temperature is lowest about one to three hours before we wake up in the morning, whereas in the late afternoon it reaches its peak. Due to the increase in body temperature, some studies show that our muscles are stronger and we have more endurance in the late afternoon, therefore we can perform better and experience greater benefits. Research also supports that we are more awake and alert at this time, plus our muscles are warmer and more responsive, therefore we are less likely to get injured. If you’re looking for a good night’s sleep, studies show that vigorous exercise in the late afternoon might help get you there. Since exercise increases our body temperature above normal and it takes a few hours for it to come back down, by the time you get ready for bed the decrease in temperature initiates sleep onset. For those who can’t imagine swapping their bedroom slippers for a pair of running shoes first thing in the morning, changing out of their business clothes after a stressful day at work might be the perfect answer.

SheKnows: Is it true that evening workouts can actually hinder quality sleep at night?
Angie Miller: It’s true that while exercise in general can improve our quality of sleep, exercising too late in the evening may actually have the opposite effect. According to the National Sleep Foundation, working out too close to bedtime can lead to poor night’s sleep. It can stimulate your brain and body, making it harder for you to shut down. When it comes to diet and exercise, poor sleep patterns can then wreak havoc on our weight. When we don’t get enough sleep, the hormones that control our appetite are negatively impacted, making us more susceptible to crave foods that are high in sugar and fat. These foods provide a “quick fix,” then make us feel tired and sluggish, and ultimately lead to weight gain. Experts recommend working out at least three hours before you go to bed to give your body proper time to cool down, since cooler body temperatures are associated with sleep onset.

SheKnows: Since some of us can’t fit in a solid 60-minute or even 30-minute workout, are we missing out on fitness benefits by breaking our workout time into smaller chunks through the day?
Angie Miller: The American College of Sports Medicine recommends that adults should get at least 150 minutes of moderate-intensity exercise per week. How you accumulate those minutes depends on your schedule, your goals, and your exercise level. You can exercise at moderate-intensity for 30 to 60 minutes, five days per week, or you can perform intermittent bouts of exercise throughout the day that last at least 10 minutes in duration. Considering that one of the top reasons people cite for not exercising is lack of time, smaller bouts of activity may be a more viable alternative. Also, if you’re new to exercise, shorter sessions can be more tolerable and you give the opportunity to work your way up as your body grows stronger. Best of all, research supports that smaller bouts of exercise accumulated throughout the day provide many of the same benefits as one continuous bout when it comes to aerobic fitness and even weight loss. A 10-minute brisk walk in the morning, 10 minutes of simple weight bearing exercise at lunch, and a more vigorous jog, or possibly a yoga inspired stretch in the afternoon could be the way to a healthier mind and body and the start to a lifestyle of health and wellness.

SheKnows: What is your bottom line answer on the best time of day to workout?
Angie Miller: I tell my clients that the best time of day to work out is when it fits their schedule, when they can be most consistent, and when they feel their best. Forcing yourself to workout against your internal time clock, or at a time that isn’t convenient, will impact how you feel when you’re exercising and require a lot more effort. Ultimately, there is no reliable evidence to support that you burn calories more efficiently at a certain time of day, so rather than focusing on the “right” time, make the time right. If you’re new to exercise and haven’t found what works best, there is some evidence to support that our circadian rhythm, the 24 hour cycle that our body follows, known as our body clock, influences body temperature and thus determines the quality of our workout. The idea being that when your body temperature is highest the workout will be most productive. However, according to research, even though circadian rhythms are inborn, we can reset them according to our environmental needs by training our body to adapt. Bottom line, exercise at any time of day is better than no exercise at all. The key to success is finding what works, establishing a routine, and sticking to it.

SheKnows: We agree but have trouble “sticking to it,” please help! What are some of your top tips to adhere to our workout schedules and reach our fitness goals?
Angie Miller: I always tell my clients that we can outsource a lot of unpleasant tasks in our lives, from house cleaning to computer repairs, but we can’t outsource our workouts. Like relationships and raising kids, fitness is something that requires time, commitment, and hard work. Rather than worry about the “best” time to work out, or the best workout to burn the most calories, just do something that you enjoy, at a time that is convenient. Schedule your exercise the way you schedule your appointments, and have a plan. How many days a week, for how long, where you will exercise, and what you will do. Once it’s on the calendar you are more likely to see it through than if you were to “play it by ear” each day. You will also be more consistent, and more inclined to make exercise a part of your lifestyle. That’s when you begin to see results and realize that exercise isn’t a burden or a chore, it’s something you do to feel good and get results.

Injuries Can Be Unexpected Blessings

Myth #1: If you want to lose weight, carbs are your enemy.
Fact: Calories are fattening, not carbs. If you want to lose weight, you have to cut calories.
Fact: It is important to limit the amount of processed carbs in your diet, such as those from white flour, white rice, and sugar. But if you go to extremes and eliminate all carbs, you miss out on important food groups that include fruits, veggies, beans and whole grains.
Fact: Carbohydrates are the body’s preferred energy source, and severely limiting them will result in the loss of more muscle and water than fat.

Myth #2: If you want to lose weight quickly, you have to starve yourself/ go on an extreme calorie restrictive diet.
Fact: Many people think that by cutting calories, skipping meals, and eating less, they will shed those ever dreaded pounds.
Unfortunately, if you’re cutting calories to an extreme, you risk one of two things:
• Getting so hungry that you overeat later in the day.
• Eating too little. When you eat too little your body thinks it’s in starvation mode. This actually slows down the rate at which you burn calories.
Fact: When you go on low calorie diets you do see initial weight loss, but it’s mostly from lean muscle tissue and water.
Fact: A better plan is to eat smaller, more frequent meals and healthy snacks to keep your blood sugar stabilized.

When it comes to diet and nutrition, if it seems too good to be true it probably is. Sticking to a healthy eating plan and losing weight safely and effectively takes patience, work, and commitment. With balance and moderation, and the right information, you’ll be on your way to the body of your dreams.

By Angie Miller, MS
NASM Weight Management Specialist

One night after endless phone calls, to do lists, and possibly a little micro managing of everything and everyone; I started thinking to myself, “Why do I do this?” Why do I put added pressure on myself trying to get everything to go perfectly? After a little soul searching I realized that inevitably things always fell into place whether I had my finger on every detail, or not. So why torture myself? After all, if the tables were turned, “WWLD… What would Lee do?” Lee, of course, is my husband. He sleeps like a baby and never over thinks anything. He stays on schedule… in bed by 10, up at 7, regardless of whether the dishes are done, the house is clean, and the bills are paid. He keeps things simple yet everything seems to fall into place. When we go on a trip and I spend endless hours searching for the best flight deals, he calls one rental car company, no questions asked. Overall, I guess you could say that Lee needs a little more of me in him and vice versa.

But that night I realized that Lee made choices, and so did I. If I chose to over analyze everything and spend endless hours doing so, and he chose not to, in the end who was right? I guess I realized that sometimes situations warrant extra time and effort and sometimes they don’t. Now when I’m tempted to get caught up in the details, I ask myself, “WWLD?” I’m reminded that if it wouldn’t be worth his time, it probably isn’t worth my time either. And if that’s what it takes to get me to step back and “let it be,” then I’m going with it…

One thing we can always count on is that life is unpredictable. Our circumstances often change unexpectedly, and our coping skills are put to the test. Resilience, the ability to recover from adversity, trauma, or hardship, is a trait that gives us the ability to “bounce back.” For many of us, being resilient doesn’t come naturally. We resist change and situations that have potential to disrupt our lives. But reality is that we all face adversity. Divorce, job loss, moving, illness, and other hardships require strong coping skills and effective strategies to move forward in a positive direction. Whether you’re naturally resilient or you strive for predictability, the following five strategies were designed to help you cope effectively with life’s challenges.

1. Establish or maintain a healthy support system. Having a supportive community that includes family and friends is pivotal, especially when times are uncertain. Maintaining connections with people you trust gives you a safe place to be heard and express your fears and concerns. Their willingness to help will foster the sense of security you need to get through difficult times.

2. Allow opportunity for growth. No matter how difficult or tragic a situation, time has the power to heal. With time we gain clarity and perspective and soon discover that even the most devastating situations lead to self discovery. Hardships help us grow in unexpected ways, and through them we’re able to appreciate what is good and true in our lives.

3. Accept change as a natural part of life. Despite our best intentions and best laid plans, life is unpredictable. The more we accept this the healthier our attitude and ability to adjust. Ultimately, the more capable we are of growing and evolving to meet life’s demands.

4. Respond with action. As tempting as it is to crawl under the covers when adversity strikes, taking action and facing the situation will empower you. Once you take that first step, every step gets a little easier. Pretending that problems will go away or detaching yourself emotionally will only prolong the inevitable… at some point you will have to deal with the situation.

5. Nurture your mind, body, and spirit through exercise. Exercise acts as a natural drug and increases serotonin levels in much the same way that Prozac does. Increased serotonin levels elevate your mood and give you a natural mental boost. Exercise reduces anxiety, stabilizes your emotions, and helps free you from disabling thoughts. There is no better time to exercise then when stress is at its peak and emotions are heightened.

In the end, remember that we’re all affected by challenges of varying degress throughout our lives. What matters is that we have the tools to cope effectively. Practice these strategies and you’ll be able to turn adversity into an opportunity for growth and self discovery.
Angie Miller ©

We’ve always thought of exercise in terms of what it can do for our bodies, in a physical sense, but exercise increases blood volume to the brain and it’s one of the most effective and proven methods of keeping your brain healthy. Not to mention, emotionally, exercise acts as a natural Prozac, increasing your serotonin levels and elevating your mood. It reduces anxiety and has a positive effect on your ability to sleep and concentrate.

Brain, body and emotional health are a winning combination and are pivotal to overall wellness. The middle years are a critical time to develop and maintain lifelong habits that lead to long term health and wellness. With Mother’s Day around the corner it encourages us to reflect on our own role as parents, and as a daughters and sons. Knowing how important our parents’ health is to us, and how devastating it can be to watch it decline, is inspiration to care for ourselves and stay well for many years to come. If not for us, then for our children…

Here’s my Self Magazine on line Move of the Week:  Chisel a Sexy Middle

Wednesday, March 9, 2011 at 10:36 AM   |  posted by Erin Kurdyla

Want the winning formula for creating a powerful lean center just in time for summer? Start with a fat-blasting cardio burst, add in a standing ab-slimming move from Angie Miller’s Crave Results, and get ready to uncover a sexy middle.

The Move:  Plyometric Power

Target:  A heart pumping cardio burst that will burn fat and maximize calorie burning potential.

You’ll Need:  A step platform. (No step, no problem. Use the floor)

How to do It: Standing:  1. Start by standing to the side of a step platform.  Stand tall with hands next to hips, feet comfortable distance apart.  Create a neutral spine with head, shoulders, hips and knees aligned. Push off strong and hop onto the step platform.

2. Control the deceleration by co-contracting your abs and back.  As you land, draw your elbows in as you powerfully engage through your center.  Be sure to maintain good posture and keep your chest open.  Avoid rounding your shoulders.

3. Come into a deep squat.  “Stick” and hold to engage every muscle. Then step down. Repeat 16x. Move to other side and perform 16 repetitions in the same manner.

The Move:  Chisel a Sexy Middle 

Target:  Abdominals, Lower Back, Hip Flexors

You’ll Need:  Just your body.

How To Do It: Start by standing tall. Hands on hips.  Torso long, feet comfortable distance apart, spine neutral, with head, shoulders, hips and knees aligned. 

2. Kick your right leg forward, slow and controlled, using your center to stabilize and support.  Visualize compressing your ribs into your hips and bracing your abdominals so your entire core, including your gluts, hip flexors, abs, and back, all work synergistically to create the movement and strengthen your middle.  Be sure to keep your chest open and avoid collapsing your shoulders. Repeat the movement with your left leg. Perform 32 repetitions, totaling 16 on each leg

*Be aware of the deceleration.  Control the leg as you lower it, bracing your center and keeping the movement effective and strong.  Avoid letting the leg “drop,” this is where the challenge lies.