Women need extra-strong bones at every age -- from adolescence, through pregnancy, and especially after menopause. All you need is 8 minutes a day four days a week, or 16 minutes a day two days a week -- to achieve a strong, sexy, shapely body while you build protective muscles and denser bones. Vedral's groundbreaking program includes: * Easy-to-follow strengthening exercises for the most vulnerable body parts * Safe and simple body-shaping exercises to tone, slim, and beautify your entire body * Targeted muscle- and bone-strengthening exercises to guard against injury for dozens of sports -- including tennis, skiing, running, bicycling, dancing, and golf * Mother-daughter secrets of putting BONE-IN-THE-BANK -- creating extra reserves of calcium to draw upon as you grow older * Nutritional information for jump-starting your weight-loss, healthy-body program * Handy 6-page cutout wall chart to make exercising even easier! Joyce Vedral promises you can strengthen and shape your body and build bone in only 16 minutes a day with this illustrated program. This author of numerous exercise and health books (including Eating to Trim and Weight Training Made Easy ) and frequent talk-show guest offers basic exercises that purport to work every major muscle group effectively. All of the exercises are compiled into handy pullout charts for quick reference, and dozens of photographs show Vedral's sleek and sculpted 54-year-old body illustrating the maneuvers. In addition to the program, you'll find plenty of solid information about building muscle and bone. Vedral relies on research indicating that working out with weights aids in building bone density. However, some strength-training experts would advise women to work out with heavier weights if they are strong enough to handle them, rather than the one- to three-pound weights Vedral recommends for her beginners' program. She does say you should raise the heft of your weights when the program becomes easy, so don't miss this point with her emphasis on light weights. If you're a young woman, Bone-Building Body-Shaping Workout is not only for your mother: according to Vedral, weight training helps you put "bone in the bank" so that you have more to draw from decades from now, and it will increase your fat-burning rate. --Joan Price Betty Welder Co-founder, Shape Magazine Thank you "Dr. Joyce" for knowing that our insides are as important as our outsides -- and showing us how to shape them both up! Jude Barbera, M.D. Assistant Clinical Professor of Surgery, Downstate Medical Center, New York I highly recommend this book and predict that it will be the bible of bone building and muscle strength and beauty, and, what's more, I recommend it for balance, strength, and agility in sports in general. Joyce L. Vedral, Ph.D., is in her fifties but she has the bone density -- and the shapely body -- of a woman half her age. Author of the #1 New York Times best-seller Bottoms Up! as well as Gut Busters, The Fat-Burning Workout, The 12-Minute Total-Body Workout, Definition, and Weight Training Made Easy, Vedral is a frequent guest of television talk show hosts Montel Williams, Sally Jessy Raphael, and Oprah Winfrey. She earned her Ph.D. in English literature, with a specialization in psychology, from New York University. Chapter 1 Build Bone, Strengthen Muscle, and Create a Beautiful Body in the Bargain Yes, you read it right. You can build bone and strengthen, shape, and define muscle -- and build an exquisite body at the same time. And you will also increase your metabolism so you can eat more without getting fat, increase your energy level, reduce your stress, and look and feel younger. You can do this by working out with light, handheld weights and following a specific routine. Aha! Specific routine. Therein lies the secret. In order to get the promised result, you have to follow a specific plan that will exercise each and every body part to create a balanced, strong, efficient, sculpted body. This book shows you exactly how -- and you can do it in just sixteen minutes a day (the standard routine) or cut your time in half, that's only eight minutes, by splitting the routine into more sessions. How This Book Differs from My Other Exercise Books Many of you already know me. You've seen me on the talk shows. You've used one of my previous exercise books. Maybe you've even written to me, and I've answered your questions regarding a workout in one of my books. So why buy another book? This book is different! It's the only one I've written that focuses on building bone and muscle in specific areas for strength, health, and energy. It shows you how to do this in every body part in order of importance for daily life activities, sports, and adventures -- no matter what age you are. In addition, this book will give you a beautiful, shapely, toned, defined body that has no excess body fat. Your body will not only look great, but it will also feel