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WEIGHT TRAINING TIPS Picking up a 3 pound dumbbell and waving it around 15 to 20 times is NOT going to get you the results you are hoping for. To tone, firm, and shape, you must make that muscle work hard. It amazes me that even today, we are expected to move a couch to vacuum the floor, but not expected to pick up any- thing heavier than 3 to 5 pounds. You have to let that muscle know it has worked hard so it will work for you and get you going towards the end result you desire. I recommend working up to a program that uses 3 sets of eight repetitions for each ex- ercise. A “set” is doing an exercise for a number of times until you stop. A “repetition” is one movement of that exercise. So a set of 8 is doing the exercise eight times, then stopping to rest. Let’s talk about that resting part. Timing your weight training program adds a bit of cardio to what you are doing. I recommend resting 30 seconds between each set, 60 seconds between each different exercise, and 2 minutes between each body part. A good workout consists of at least three different exercises for each body part. In order to make a muscle curvier, use slightly heavier weights and do 5 sets of 5. To make the muscle longer and lean- er, go to 2 sets of 10, or 3 sets of 8. Weights can be a bit lighter, but still use enough weight for the muscle to know it is working. Never sacrifice the form of the exercise in order to lift heavier. The weight works the muscle, the form shapes the muscle. If you find you are slinging a weight in order to get it to go in a certain direction, it is too heavy. But, if you are not breathing hard at the end of the set, the weight is not heavy enough. How much weight should you use? I am frequently asked this question, and to be quite honest, I cannot answer it. We each have our own level of genetic strength. I am, fortunate- ly, genetically very strong. Therefore, I am able to lift weights much heavier than expected for someone my size. Most women my size, 5’2” and 112 pounds, lift about half the weight that I do for most exercises. I lift heavy and I love it. It makes me feel good (and at 72, it sure feels good to watch those muscles work in the mirror when I am lifting). Ah yes, use the mirrors! They are there for a reason, and it isn’t to check your face and hair! By watching yourself as you lift, you are concentrating more on exactly what you are doing, and can keep the proper form of the exercise. This is important, so watch yourself. Find someone who can teach you what to do properly. I suggest you do not choose an overly muscled trainer. They are good at what they do, but they may not understand your goal, which is probably a “runway body.” Look around at several trainers. When you see one that has the type of physique de- velopment you are hoping for, that is the one for you. split routine. I work chest, shoulders, and triceps one day. Then I do legs, back, and biceps the other. Of course, I hit abs and calves every time. Actually, I do 100 crunches every morning, as a matter of habit. Meanwhile, some basic exercises are universally good to do. I recommend lunges for everyone (with the exception of those with knee problems). And never, hold weights in your hands when you do lunges. That puts way too much stress on the knees. Plus, we aren’t going for thunder thighs; we are going for sleek thighs. Work up doing 100 lunges per leg, per day. You do not have to do them all at one time. You can spread them out throughout the day—15 here, 15 there—but work up to that total of 100 per leg per day. Notice I said “work up to.” This means, don’t try to do 100 the first day. First of all, if you have never done them it will be next to im- possible. Plus, you are going to be sore from it. You will feel those lunges, I guarantee it. For a photo demonstration of the lunge on my website, just click on the “Start Today” tab. We all worry about our abs. I recom- mend crunches over sit ups. Sit ups can eventually put some stress on your lower back, and who wants that? But the proper form of the crunch is very im- portant. There is a photo demonstration of the crunch on my website, as well. Again, click on the “Start Today” tab. I began my physical fitness endeavors at age 36, never having exercised a day in my life. It changed my life, and I feel blessed to be able to share what I have learned about strengthening and shaping a woman’s physique. I am available for all women, any age, anywhere in the world, to answer questions. I would love to hear from you, and I look forward to any and all ques- tions that may come my way. Visit my website, www.sharon- turrentine.com, and send me an email with your questions. Whether your body is headed to the beach or the runway, the complete physical fitness lifestyle will take you where you want to go. Try it, what have you got to lose? Ⅺ Find something you like, and do it five or six days out of the week SOME FINAL FITNESS TIPS My workout regimen consists of a four day workout rou- tine, about 45 minutes per session, on what is referred to as a 62 PAGEANTRY Sharon Turrentine obtained her Physical Fitness Specialist Certification on the campus of the Cooper Research Center in Dallas, Texas in 1989. She hosted her own fitness Television Production, Shape UP With Sharon, for nine and a half years on KNOE-TV8, the CBS affiliate in Monroe, Louisiana. She also hosted a children’s Fitness program she developed, KIDPOWER, during that time. Sharon is President and CEO of Sharon Turrentine, Inc., a physical fitness company that she formed in 1989, designing personal physical fitness/body shaping programs for women. She has designed personal programs for thousands of women around the world, ranging in age from 16 to 89, including five Miss America title holders. Sharon now holds the title of Honorary Chairman of the Louisiana Governor’s Council on Physical Fitness and Sports. Sharon wrote a Physical Fitness Column for Pageantry Magazine for seven years, and has been involved with the Miss American Organization since 1974 and served on the Board of the Miss Louisiana Organization for many years. Sharon may be reached via her website: www.sharonturrentine.com