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October 21, 2010
ISDN 191-5737
Volume 3, Issue 33
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~ Feature Article: Muscle toning: High reps or low?
~ Events & Announcements: Booty Camp Call Tonight
~ FitDream Fusion Inner Circle
~ Please add "admin@lanimuelrath.com" to your email address book, friends list or "white" list, so you won't miss future issues!
Hi ,
What do Y OU think? Are you as confused as everyone else about how to 'train' for 'tone'? New research sheds important light - and I think you'll like the news. Read all about it in today's Feature Article.
As a matter of fact, I'm determined to keep you MOTIVATED to stay active into, through and beyond the holiday season.
Which is why the next Booty Boot Camp gets  underway early November. Have you signed up for the Preview Call yet? It's Wednesday, October 20 (that's tonight!) and though our lines are going to be jam packed, there's still room for you. Pop down to Events for details and how to get the call info.
 It's been a busy week for this body. The new Better Bodies4 Busy Women at lanimuelrath.com was given birth to yesterday! We're still in the process of moving in content, importing key blogs, and adding details. I'm very excited to make it easier for you by having my blog, booty camps, and Fit Quickies (TM) all in one happy place. Please come by, post on the blog, and let me know what you think!
Hearts, hugs and stars,
P. S. Remember, Booty Camp Preview Call Wednesday the 20th! Lots of content and special offers for those on the call, fast action bonus gifts, and more. Hope to see you there.
Connect with Lani ...   
"Light Weights and High Reps or Heavy Weight & Low Reps:
Best Way To Make Muscle?"
By Lani Muelrath, M.A.
 I've seen some pretty heated arguments on this one in my time, even between fitness trainers.
But what's the truth? If you want to "tone" muscle
for a graceful, shaped look, should ideal workouts for women utilize
light weight and high reps or heavier weight and low reps?
Recent research sheds light on the subject, but
before we jump into the kerfuffle about preferred fitness workout
routines, let's get one thing straight.
Muscle "tone", "size", and "bulk" are actually the same thing.
Yes, you heard that correctly.
Muscle "tone", "size", and "bulk" are actually the same thing."Tone"
just sounds s*exier. It's all in the marketing. After all, women don't
usually aspire to "bulk", am I right?
But in reality, it's all semantics. What women may perceive as
"bulk" in their muscle is more often than not fat layered into the
muscle as well as blanketed subcutaneously. Both obscure muscle shape.
"Tone" just ain't gonna show unless you are lean enough for muscle to
reveal itself.
Now that we've got that straight, let's look at the high rep vs. low rep controversy.
Genetic factors
When it comes to workout routines for women, as well
as men, genetic factors are largely responsible for muscular responses
to resistance training. Women, smaller in size and with lower levels of
testosterone, simply do not - with very little exception - have the
genetic potential to "bulk up".
As it turns out, there is a match with high reps low weights vs. low
reps and high weights. Either way will max your genetic potential, with
a couple of considerations:
Resistance training with lighter weights and higher
repetitions or heavier weights and lower repetitions can produce similar
muscular responses...as long as the exercise set fatigues the muscle
within the limits of the anaerobic energy system.
Anaerobic energy system? Specifically, that means within 90 seconds. So you can go either way:
1) Low weights high reps: make sure you max out with the targeted muscle(s) in about 90 seconds
2) High weights low reps: you will obviously achieve muscle overload sooner than the 90 seconds
If higher weights do the trick in less time, should we opt for that?
There may be reasons to select the higher rep/low weight option other than the "toned vs. bulk" myth. This may include:
- orthopedic concerns: heavier weights can pose more risk and challenge to the joints
- access to equipment: at home fitness workout routines don't always grant the luxury of a full arsenal of heavy weights
- workout style preference: some women just prefer
the "feel" of higher repetition work as can be obtained in barre style
workouts and isolation work, which I personally love and which is a
foundation of the Fit Quickies(TM) targeted body shapers. Isolate and
overload, baby!
One last word...
Of course, your workout goals will determine
training protocol. For example, when I'm looking to build more upper
body strength so that I can schlep scuba tanks around, I'll be sure to
include some heavier resistance when prepping for a dive trip. At the
same time, body weight resistance on pull ups and push ups did me just
fine when prepping for the haul up the cables at Half Dome in Yosemite last month, which required strength and endurance. Tailoring your workouts to match your goals will deliver your best results.
Get Off Your 'Buts' Booty Camp!!!
November 10 - 23, 2010
'But' what? What's your excuse?
Why wait for after the holidays? Get yourself fit for the best holiday season ever
On this call you'll hear:
- The 3 most common errors women make when embarking on a food plan
- How simple it is to structure an effective workout plan in under 4 hours a week
- The importance of mindset shift in making changes in your fitness for the holidays
- Are you ready to get off your 'buts' and free yourself from the foods that are holding your health hostage and your holiday figure under wraps of fluff?
- Are you ready to stop hiding behind the "but it's the holidays!" excuse and drop a couple of pounds before they officially get underway?
- Teleclasses PLUS the Preview Call, of course!
- Private online membership area: check in any time of day at YOUR convenience
- Daily motivation, education, and inspiration
- Food plan
- Workout plan
PLUS Bonus Gifts:
- Individual Goals Planner and Guide
- 14 - day Day-by-Day Plan
You will emerge renewed, rejuvenated, slimmer, more energized, and feeling great for the rest of the holiday season.
***********Get Off Your 'Buts'! Booty Camp Schedule of Events ***************
 October 20, 2010, 5:00-5:30pm Pacific F.R.E.E. Event Preview Call
November 10-23, 2010, "Get Off Your 'Buts'! Booty Camp
"Kudos to Lani for orchestrating such a great program!"
Sherry's Booty Camp Review
 Lani, I'm not really surprised but have to say that
your organization and thoughtfulness with Booty Camp are unparalleled.
Everything is so organized!
I feel fabulous! I was just thrilled this morning when looking in the mirror.
In these 2 weeks of Booty Camp, I have:
1) Lost 7 - 8 lbs.
2) Significant firming and toning through
the torso and lower lats, obliques and lower abs due largely to Fit
Quickie #1, which surpasses my previous favorite abs exercise! We're
talking highly visible toning and tightening
3) A renewed commitment to working out and some new
ideas on how to introduce variety. I feel like I look good which is 95%
of the battle to looking good!
4) It is like all of a sudden, people are noticing me. I keep getting compliments in a way that I've never experienced.
I've learned that just minor changes in nutrition can lead to big results.
Kudos to Lani for orchestrating such a great program!
~ Sherry R.
Houston, TX More Booty Camp Results HERE
 FitDeam Fusion Inner Circle Member News
Membership Information
Next Monthly Silver and Gold Level Teleclass:
Wednesday, November 17:
"How To Turn Off Your 'Fat' Genes"
Monthly Gold and Gold Plus Mastermind Calls: Monday, November 22
NEW Better Bodies 4 Busy Women Website!
Yay! Blog, Booty Camps, and Fit Quickies(TM) all in one happy place ;-)
Lani Muelrath, M.A, is devoted to empowering women with the tools they
need to realize and live the healthy, energetic body ideal of their
dreams.
Her signature system of food plan,
targeted body shapers, and mindset for mastery is a match made in heaven for
busy women looking for a no-nonsense, simple, surefire solution to their
fitness, energy, and weight challenges. While Lani is best known for her
expertise in fitness, her clients share that she is unique in the impact that
results from her compassionate and knowledgeable approach combined with her
expertise.
Lani is a Guest Lecturer in Kinesiology at San Francisco State University, and
is recipient of the Golden Apple Award for Excellence in Instruction. She
created and starred in her own CBS TV show, and is the Healthy Living Examiner
at examiner. com. Lani is also the Fitness Expert for Dr. John
McDougall's Health and Medical Center. Her Fit Quickies(TM),
targeted body shapers for people on the go, have just exploded on the
marketplace.
Lani overcame her own lifetime struggle with weight over 12 years ago when she
lost 50 lbs, which she has maintained easily with the tools that she now
coaches other women to be successful with in weight loss, body shaping, and
health.
For more valuable tips and resources, and to learn more about Lani and
her courses, programs, and products go to www.lanimuelrath.com.
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