She is that girl who is on the same elliptical every time you are doing cardio, but never lifts a weight. Yes, she is fairly thin but is she healthy? Is she strong? The fact is, if she would pick up some weights just 3 times a week for 45-50 minutes her body would dramatically change.

Building a little muscle raises you body’s BMR (basal metabolic rate). In other words, your body burns more calories at rest. Muscle needs energy to work, and that means more energy is needed. Every extra pound of muscle you build on your body burns an extra 30 calories a day. So in essence, you will burn more calories while you sleep! I can’t imagine anyone not liking the sound of that.

I wouldn’t be surprised if that same girl has over 30% bodyfat. Just to put that in perspective, a 30 yr old female at 32% is considered overfat. Many of the models you see in fashion magazines have over 30% bodyfat! Thin does not necessarily mean fit.

The solution? At least three times a week, substitute 45 minutes of weights instead of cardio. Both are equally important. If you are not sure how to use the weights, of course my advice is to get a personal trainer

“Will it help me lose my ___?” I am sure you can fill in the blank with one of the popular trouble areas. The short answer….NO. More importantly, is that exercise even right for you? Here are a few questions to ask yourself before copying the girl who got that exercise out of some magazine:

1. What is my goal? Is it the same as hers?

2. Is there a better way to work that area even if it is not as cool?

3. Is that girl even doing it right?

4. Does she even know why she is doing it?

Not a week goes by that I see a girl doing side bends on the back extension bench. I was just asked a couple weeks ago by a member to show her how to do these. The previous questions would be answered as follows:

1. My goal is to lose body fat, hers is to work her oblique muscles (side abdominal).

2. I could do floor bicycle crunches and get just as good of a workout.

3. Her posture is severely hunched forward and her neck seems strained.

4. She is doing it to “tone her sides”, but the truth is that when you work a muscle it actually increases in size. That means that unless you reduce your bodyfat on top, you will actually increase your waist size by doing that exercise.

There are many exercises that are good but not necessarily always best for everyone. When in doubt try to stick to what you know and it will keep you from getting hurt or just wasting time.