Muscle burn calories naturally even when you are sleeping. In fact, research has shown that for each kilo of muscle you build, you will burn 70-100 more calories per day. So, if you gain 2 kilos of muscle and lose 2 kilos of fat, you will burn about 75 more calories per kilo, which equates to burning 150 additional calories per day, which translates into 4200 additional calories per month and ultimately results in a fat or weight loss of 7-8 kilos a year without doing anything! One kilo is 2.2 pounds. Doesn't that sound great?

Another reason that women should do weightlifting is the benefit it can have on your bones. Weight training is a powerful preventive action against osteoporosis, a disease caused by porous bone and low bone density. Women has a much higher risk than men to suffer from osteoporosis. In fact, most women will suffer from this disease as they age. Those plagued with osteoporosis have an increased susceptibility to fractures. These fractures can even be fatal. So, women should exercise with weight to strengthen and increase bone density. Research has shown that six months of weightlifting may increase bone mineral density by as much as 15 percent. As you increase your muscle tissue, your bones must adapt to accommodate this increase in your muscle mass . So your bones respond by increasing in density. The result? You will own a stronger skeletal structure and a reduced risk for osteoporosis.

So, don't completely swear off weightlifting fearing that training with weights will build big muscles and turn you into an Incredible Hulk! You won't and you can't. Period.

OK girls, the weights are over there. Let's lift them now! Have the last laugh when your girl friends tell you that they don't want to lift weights and yet watching you transform your body that will make heads turn when you are in your bikini.

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