Kathy Smith - Kathy Smiths Lift Weights to Lose Weight

If you purchase this book without a cover you should be aware that this book may have been stolen property and reported as unsold and destroyed to the publisher. In such case neither the author nor the publisher has received any payment for this stripped book.

PUBLISHERS NOTE: Neither this exercise program nor any other exercise program should be followed without first consulting a health care professional. If you have any special conditions requiring attention, you should consult with your health care professional regularly regarding possible modification of the program contained in this book.

Copyright 2001 by Kathy Smith Enterprises, Inc.

All rights reserved.

Warner Books, Inc., Hachette Book Group, 237 Park Avenue, New York, NY 10017

Visit our Web site at www.HachetteBookGroup.com

A Time Warner Company

First eBook Edition: January 2001

ISBN: 978-0-7595-2096-7

The Warner Books name and logo are trademarks of Hachette Book Group, Inc.

Book design by H. Roberts Design

Cover and interior photos by Cory Sorenson

Wardrobe by Elisabetta Rogiani

WHAT WOMEN EVERYWHERE ARE SAYING ABOUT

KATHY SMITHS LIFT WEIGHTS TO LOSE WEIGHT

I see the changes in my body. My arms have shape, my legs are much stronger, and my abs are flat! Now I like to wear sleeveless shirts and short skirts to show off my legs. Before lifting weights I was a size 10; now Im a size 7.

Glorymar, age 24, San Juan, Puerto Rico

Now that Im 43 years old, I realize that it is so important to keep my bones strong, and weight lifting is important to me for that reason. My muscle mass is probably close to what it was in my twenties. Im sure thats one reason people think Im younger than I really am. My metabolism is running higher as well. Any extra weight I gain slips off in no time.

Karen, Charlotte, NC

My impression was that people who lift weights get big and bulky, and that was the last thing I wanted. So far, I have lost 13 pounds and one dress size. I feel like I have more energy, and my self-confidence has gotten a tremendous boost.

Susie, age 25, Bumpass, VA

At 74, my waist, which was disappearing, has made a remarkable recovery and my posture has improved. Just as important, my energy level and attitude have improved. Whats more, I feel good about myself, even when I look in a mirror. You cant beat that, can you?

Marion, Houston, TX

I was frustrated because of my inability to lose weight through traditional aerobics. Then I discovered weight training! I went from a size 9, after having my daughter, to a size 2! I am more toned and healthier than I was before my pregnancy!

Brenda, age 25, Humbolt, IA

I noticed the cellulite on the back of my legs was diminishingsomething I had not been able to accomplish when doing only aerobics. Finally, at age 32,I have reached a healthy weight and am comfortable with my size.

Tracy, Greensburg, PA

At first I wasnt sure about weightsI thought it might be hard. Within 3 months I could see a difference. Not only did the pounds melt off, but it also defined the shape of my whole body. My energy level went sky high. Friends I hadnt seen in over six months couldnt believe how great I looked.

T.J., age 31, Garden City, MI

I dont have jiggling thighs anymore! I started with 5-pound dumbbells and now Im using 12-pounders. I always feel good about myself when I am done, too!

Mayra, age 39, Orlando, FL

I began to explore weight training after I became a single mom. Ive been [training] 2-3 times a week and have gained increased strength and muscle definition without any bulk. At age 40,I find that I have the energy and fitness level of a woman much younger than I am.

Deb, Chicago, IL

ALSO FROM KATHY SMITH AND WARNER BOOKS

Kathy Smiths WalkFit for a Better Body

Kathy Smiths Fitness Makeover

Kathy Smiths Getting Better All the Time

This book is dedicated to the viewers of my Life Weights to Lose Weight video who have embraced the challenge of lifting weights and are discovering for them selves the exciting benefitsboth to their appearance and general healthof a simple program of strength training. In particular, I thank those who wrote to me and who have allowed me to share their personal stories in this book.

T he more projects I do, the more I realize that my work is a collaborative effort, and that I have been fortunate through the years to work with a great team of people. This book is no exception. Id like to take a moment to thank some of the people who helped make this book a reality.

Rob Miller brought an extensive background in strength and weight training projectsnot to mention his great writing skills. A gentle soul with the gift of being a terrific listener, he demonstrated an incredible ability to organize and craft all the disjointed pieces of information generated in our conversations while keeping his sense of humorand mine.

Douglas Brooks and Candace Copeland once again came through with flying colors. Theyve contributed their technical expertise to past projects, and their insight and creative ideas never cease to amaze me. Their commitment to promoting a healthy lifestyle and living what they preach always commands my respect.

Russ Kamalski once again earned his stripes as the coordinator of this book. Hes been by my side now for nearly ten years, and I have enjoyed every minute. A sound businessman with an incredibly artistic and creative side, he has my enduring respect and thanks.

Diana Baroni at Warner Books joined me for the second time as my editor. She helped focus my thoughts on this project and supported the key decisions we made along the way. Her editing advice, as always, was right on the mark.

Cory Sorenson helped take all the text and make it visual. His discerning eye behind the camera brought a creative vision to the photography. A special thanks goes to Bodies In Motion, for providing the stage for our photo shoot.

Jerry Robinson, whose Secrets of Advanced Bodybuilders was a valuable resource in writing this book, has through the years taught me not only the broader concepts of weight training, but also the more subtle nuances.

Bonnie Modugno, M.S., R.D., provided the basis for the nutritional information presented here, as well as the 1-2-3 Plan.

And to all my workout partners through the yearswhether professional colleagues like Rick Bernstein or personal friends like Fran and Laurinefor helping to keep me inspired in my workoutsthank you.

Finally, thanks to Steve, Kate, and Perrie, for putting up with my crazy work schedule and bringing such joy to my life.

Weight Lifting Is for Everyone!

W hat is it about women and weights?

To this day, I see magazine articles recommending that women train their muscles by lifting 1-pound soup cans or bottles of water. Excuse mesoup cans? I find this silly, even a bit insulting. A 1-pound weight might be the place to start, if youre extremely weak. But if you want to build strength to help you in daily life, its not enough. How much sense does it make to train with 1-pound soup cans, when the grocery bag youre bringing them home in probably weighs at least 8 pounds?

Lets face it: No one would ever tell a man to lift canned food! Certainly no serious athlete would train that way. Women, though, have always been timid about weights, and these watered-down substitutes are the result. Even though an average day makes hundreds of demands on our strength, theres an unspoken assumption (which many women unconsciously buy into) that women wont take the trouble to understand the benefits of weight training and learn how to do it properly.