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Star of Kiana's Flex Appeal ESPN

STRONG IS SEXY. 7 Super Reasons to Lift Heavier Weights

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 "I love feeling strong, confidant and capable of anything." Kiana.


7 Reasons to Strength Train and Lift Heavier Weights

  1. You'll be lean and fit. You will torch body fat.  Your body will become a fat burning, calorie torching machine.  You will burn more calories even while your resting.
  2. You will reduce belly fat. Studies show that lifting weights reduces more deep belly fat than cardio alone.
  3. Post burn effect: You will burn MORE calories after your strength training workout than you would with other types of workouts.
  4. You will be stronger.  Light weights build muscle endurance. Heavier weights build strength. 
  5. You will increase bone strength and help prevent osteoporosis.  Lifting heavier weights over time not only maintains bone mass but can even build new bone.  This is especially important in the high-risk group of post-menopausal women.
  6. You won't be "skinny fat" which means skinny and fat. Instead, you will have muscle.
  7. You will feel confidant, empowered, mentally strong. Lifting weights not only strengthens your muscles, but gives you a powerful mind, too!  

Master Proper Form Before Increasing Weight

I have motivated millions of television viewers toward a lifestyle of health and fitness and have led  thousands of workouts on my television show, "Kiana's Flex Appeal" ESPN.  My key points are the same for my LIVE Web Workouts: Master proper form with no weights or light weights; increase the weight after you learn the correct form.

Strong is Sexy.

Strength training is the key to a strong and sexy body for MEN and WOMEN.  Lifting weights will give you a SEXY, STRONG LEAN BODY.  It will help you increase lean muscle and reduce body fat.  You will become a fat burning, calorie torching machine!


Strive for 3-5 days per week of strength training.

You should lift weights at least 3 days per week. Better yet, aim for 5 days per week.

LIVE Strength Training Classes and Interval Workouts ONLINE

To make it simple for you to do this, workout with Kiana's LIVE Online Fitness Classes every MWF and then sign up to be a Pro Member so you can watch the recorded class anytime and also access 100's of expert videos.  To get you 2 extra workouts in during the week, browse the video library and do 2 more workouts on 2 additional days.

How much weight should I lift?

You should pick a weight that is 65% of your 1 rep max. Meaning if you can curl a 30 lb. dumbbell one (1) time, then the ideal weight should be 20 lb. dumbbells.

What are Kiana's LIVE Online Workouts? How much does it cost? 

LIVE Workouts are FREE! Enjoy expert, award winning workouts every MWF online here at the website.  All levels can do this; watch and learn the modification options for beg. to advanced levels. Grab some dumbbells, put on your favorite workout wear, come to the website and get ready to train!

When are the Online Classes?

Starting on Sept. 9th, 2013 class starts at 9:30am pst.  

FALL Live Class Schedule: We broadcast LIVE Every MWF at 9:30 am pst.  Grab some weights, put on your workout wear, log in and get ready to workout with me online.

It's the best online group fitness class! 130 countries are tuning in!

Note: (No class Wed., Sept. 4th as it's the 1st day of school and Mommy duty calls. Sept. 6th marks our last Summer Class which starts at 9am pst.)

What if I can't make a LIVE Class?

No Problem. Pro Members can access the recorded classes anytime AND access 100's of expert videos, tutorials, demonstrations and tips. Plus as a Pro Member, you will get access to Kiana's Personal Meal Plans, Healthy Recipes and Shopping Lists.

You will also get priority feedback on all FaceBook correspondence, too!  Join our Facebook page and surround yourself with like minded Fit Facebook Friends 🙂  

Click here for details on becoming a Pro Member.

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