by Paola Fanutti

Created on: January 18, 2008

It takes more than just endless hours of cardio to capture a sleek and sexy silhouette, especially for women. Cardio is an absolute necessity to condition the internal organs, namely the heart and the lungs, however, to truly fortify the physique, muscles must be challenged and sculpted through resistance training. Resistance training is any sort of strength training that involves using resistance, such as weights, resistance bands, or body weight, to strengthen the muscles.

Once relegated to the domain of big, bulky testosterone-pumping bodybuilders, resistance training has become a gender-neutral and equitable endeavour, one that women can and should undertake.

While the media continues to spotlight emaciated starlets, thankfully some magazines and the advertizing industry are beginning to highlight celebrities who sport toned triceps and chiseled calfs. Muscles are being touted by many as the next 'must have' for women, the new epitome of sexy.

Aside from the obvious sexiness and feminine factor, there are several gender specific health advantages to encourage women who wish to incorporate resistance training into their workouts.

Maintain Metabolism By Fighting The Effects of Gender

The most effortless way to consistently burn more calories, even at rest, is to add muscle tone. At rest, each pound of muscle burns approximately 50 extra calories per day, which seems insignificant, however, a single pound of muscle gained burns an extra 350 calories a week, which over time may make an enormous difference for weight loss. During aerobic activity, strong muscles are able to work harder and for longer periods, thus improving athletic agility.

A healthy woman's body fat percentage should range between 14-25%, while a man's should remain between 9-19%, however, nature's propensity to accommodate babies by adding fat to a woman's body makes her genetically predisposed to gain fat more readily than muscle. Resistance training is the best way to offset this natural imbalance and add muscle mass instead.

Aging women also shed muscle mass more rapidly than men. Beginning at age 30, everyone loses a quarter pound of muscle each year, however women lose muscle mass slightly more rapidly than men, meaning that resistance training is once again, imperative in impeding this natural process.

Appear Slim and Trim and Spot Tone The Problem Zone

Dropping a dress size is a much easier feat when adding resistance training, as compact muscles instantly slim a figure. Muscles occupy less

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