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Hi there! Thank so much for submitting your question. It's a great question, and ties in nicely with last month's column. Let's start by defining the term "butt wink."

Butt wink is a common term for losing proper spinal positioning when squatting to depth (in gym terms, "in the hole" or "ass to grass"). Instead of maintaining a neutral or slightly extended lumbar spine, the lifter experiences posterior pelvic tilt and lumbar flexion at the lowest point of their squat. This makes the butt "wink" or tuck under (the photo below left shows proper form, photo on the right shows butt wink).

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If I told you that there was a way to burn more calories, lose more fat, and improve your cardiovascular fitness level while spending less time doing cardio, you'd probably reach for your phone to report me to the consumer fraud hotline, right?

Well, this is one of those rare times when your natural it's-too-good-to-be-true reaction could be mistaken. If you want to take your fitness and fat loss to the next level—without spending more time in the gym—then high intensity interval training (also known as HIIT) could be exactly what you're looking for.

Read more: High Intensity Interval Training (HIIT)

If you're hoping that exercise might keep you from gaining weight this holiday season, you may want to dial up the thermostat and do your workout indoors. According to a surprising new study, exercising in chilly temperatures could undermine dieting willpower.

By now, most of us have heard or discovered for ourselves that exercise is an unreliable means of controlling weight. After starting an exercise program, some people lose a pound or two, but others don't lose weight, and many add body fat.

Read more: Exercise to Lose Weight? Stay Warm

Michael Nichols sees himself as tall, thin and not particularly strong.

Weightlifting doesn't come particularly easy to the 69-year-old Williamsburg resident, yet somehow his accolades include a national title in his age group and several Virginia state championships.

Nichols didn't start lifting competitively until he was 52. When he started bench pressing, he waited until everyone else left the room, unable to lift 135 pounds.

Read more: Late bloomer from Williamsburg lifts weight with resolve

Let's talk about fat-loss. More importantly, let's talk about why an effective fat-loss program utilizes strength training with weights. Over the last few years, more and more women have started buying into the benefits of strength training for physique and weight management. We are not restricting ourselves to just cardio machines, and now our workouts are more efficient (and hopefully a bit less boring) than ever. For many, the primary focus of hitting the gym is to burn fat, and we've outlined some (scientifically backed) reasons weight training is the best tool for just that.

1. More Muscle = Faster Metabolism

The first rule of fat loss: having muscle increases your resting metabolic rate (RMR)1,2. A crucial element of fat loss is simply having muscle mass; muscle mass burns fat for energy, and building muscle requires resistance training, not cardio. No matter what your trainer tells you, you won't build any lean muscle by performing 40 minutes on the elliptical. Lean muscle is built through a consistent resistance training program that utilizes large muscle groups and compound movements (like squats, rows, and push-ups).

2. Strength Training = Faster Metabolism

Read more: 5 Reasons Weightlifting is Critical for Fat Loss

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