Cassandra Forsythe-Pribanic, Ph.D., R.D., and co-author of "The New Rules of Lifting for Women"

That's Fit: Can you explain why "inefficiency" in exercising may help you achieve a leaner body?

Cassandra Forsythe-Pribanic: Think about it in the way gasoline fuels your car: If your car is really efficient, you can go farther on less gas (which is what most of us want for our cars), but if it's inefficient, you burn more fuel faster. In the case of your body, when it's "inefficient," when you start running out of fuel (i.e., food energy), your body will need to tap into other resources to help it perform. This sometimes will be your fat stores because they are the most energy-dense fuel in your body. However, you have to eat fat to help your body burn fat, otherwise it will use other sources in your body such as glycogen (stored carbohydrate) or muscle protein (not desirable when that's what you're trying to maintain or increase). So, try to avoid eating a fat-free, or ultra-low fat diet or your body won't be able to burn the fat within you that you're trying to get rid of.

Curious to know how celebrities squeeze fitness into their daily lives? Want to know the secrets of the stars? Bi-weekly, our That's Fit fitness expert Fitz sits down with the celebs we want to know more about, and digs out their great and not-so-great methods to staying healthy.

Cameron Mathison introduced his amazing abdominals to prime time TV viewers last year on ABC's Dancing with the Stars. Those abs are a gift daytime soap addicts have enjoyed for a long time, as Cameron has starred on All My Children for many years. Last week, Cameron sat down to chat with me (I'm the squeaky voice you'll hear over a weird connection in the background) about how he stays in amazing shape. His advice is golden and if you do what he says, you may be worthy of some shirtless scenes too.

If you're interested in getting one of those warm and fuzzy hugs Cameron may be handing out this weekend ...

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Did you know your muscles have a memory? If you keep doing the same old, same old workout day after day the results are likely to slow down, if not stall out.

Women's Health has some subtle variations to traditional strength training moves. The changes are as simple as switching your hand or arm position when lifting weights or raising your feet up a few inches for push ups.

The changes may be minor, but they can give you big results in the long run. For best results, do the traditional moves for one week and then try the variations the next. Alternating the moves will your body guessing and guarantee good results.

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People have different reasons for lifting weights. Some want to be healthier. Others want to look fitter. And some people just want to be as freakin' strong as they possibly can. These goals can be attained individually or all together; it's up to your application of weight training principles -- one if which is how long you rest in between sets.

For those people who seek Herculean strength, and for those who may just be curious about how to go about doing so, it appears as that the greatest strength gains are to be had when three-minute rest periods are taken between sets.

According to the Journal of Strength Conditioning Research, a study determined that of one-minute, two-minute, and three-minute rest periods, allowing your body to recover for the more ample amount of time will enable you to lift more during your next set. And, over time, this higher volume training will result in stronger lifts.

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Weight training is a great way to strengthen, tone, and shape your body. In addition, building up your muscles helps you burn fat and improves your bone density. But it's important to keep safety and proper technique in mind when lifting weights. When starting a new weight lifting routine, consider consulting with a personal trainer -- a trainer can give you ideas on a routine that works well for you and can instruct you on proper form. Here are some tips from Revolution Health to get you started:

• Do lift an appropriate amount of weight. For most purposes, a weight that you can lift 12 to 15 times is right.
  
• Do learn to do each exercise correctly. When you use proper form, you get the most benefit and you minimize your risk of injury.
• Do remember to breathe. Don't hold your breath while lifting.
  
• Do balance your routine. For the best results, remember to work all of your muscle groups.
  
• Do give your muscles a break. Alternate days that you work on muscle groups so your muscles have time to recover.

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Weight lifting is great for your body. But if you don't follow proper technique you're not only wasting some of your effort, you're putting yourself at risk of injury. Incorrect technique can cause you to sprain or strain your muscles. You may even encounter more serious injuries like fractures or muscle tears. Revolution Health gives you some things to keep in mind:

• Don't skip your warm up. 5-10 minutes of aerobic activity will warm up your muscles and reduce your risk of injury.
• Don't hurry. Control your movements. A slow rhythm helps isolate the muscles so you know you're getting the most impact for your efforts.
• Don't overdo it. Pushing yourself way past the point of fatigue may cause injury.
• Don't work through the pain. While some soreness and mild discomfort is expected when you're working muscles, pain is your body's way of telling you something is wrong. Listen to your body's signals.
• Don't forget your shoes. Shoes will give you proper traction while lifting weights.

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When lifting weights, there are two portions of the lift: the concentric phase (lifting the weight) and the eccentric phase (lowering the weight). Of course, this varies depending on the particular exercise you are performing; if you're doing a lat pull down, for example, the pulling down represents the concentric phase, whereas letting the bar raise up represents the eccentric phase. But, even in this case, the weighted plates on the machines are still being lifted and lowered according to ... well, gravity. So, with that all out of the way, I can now finally get to my point.

Given that we commonly talk about "lifting weights" to build and tone muscles, it should only make sense that the concentric phase of a lift is more important. I mean, no one tells their buddy that they're off to the gym to "lower weights," do they? Well, maybe they should, for it is actually the eccentric phase of the lift that causes the greatest amount of muscle development.

During a five-week study, Swedish researchers found that eccentric-only (also known as negative) training caused a more rapid increase in muscle strength and growth than concentric-only training. What does this mean for you? Focus on the negative. When working out, try to take 2 to 3 seconds to complete the eccentric portion of the lift. From there, hold the weight for a full count of one second, and then explode the weight upward to complete the eccentric lift. For more advanced exercisers, you may also want to incorporate "negative reps" into your workout once and a while to help break through fitness plateaus.

An estimated 80-90 percent of the U.S. population will suffer from spinal pain at some point in their lives. According to the American Chiropractic Association, people who are overweight or obese, and who smoke, lift heavy objects, or had a previous episode of back pain, are more likely to experience back pain.

Here are a few tips from the ACA website that may help your back stay injury free:

When Standing ...

• When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your low back.
• Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become deconditioned in this position, which may lead to pain.

When Lifting ...

• At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.
• If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.
• If you must lift a heavy item, get someone to help you.

When Sitting ...

• Keep your knees slightly higher than your hips, with your head up and back straight.
• Avoid rolling your shoulders forward (slouching).
• Try to maintain the natural curve in your low back.

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Don't overpack for your holiday trips this year or you could be one of the 53,000 people who land in the emergency room each year with luggage-related injuries. That's right -- heavy luggage can do the body wrong, according to the U.S. Consumer Product Safety Commission.

How do you avoid a luggage injury? You can pack lighter, for one. And choose wheeled luggage appropriate for your height -- you should never need to bend down to pull your bag. You can use a backpack instead of a traditional carry-on. And be sure to lift luggage with both hands. Bend at the knees too, not at the waist.

Now don't give up entirely on heaving lifting -- just make it the right kind of lifting, do it correctly, and see how well our body responds. I'm talking weight training here. Click here to learn more.

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Each week, Debbie will share her goals, challenges, successes and tips on how to fit in fitness when caring for a rambunctious toddler.

Yeah, I know this whole feature is about sneaking in fitness around caring for your little person, but I think I have stumbled upon the sneakiest exercise of all.

In fact, I have been doing this exercise, unbeknownst to both me and my child, since the day he was born.

What is this exercise, you ask? Well, it is probably no newsflash, but carrying your child is building muscle every moment you envelop your sweet love in your arms while standing or walking.

Why am I having this dawning of knowledge now, when Owen is approaching his third birthday? Because that little dumplin' is heavy! Owen is going through a super-clingy phase right now, so I have been carrying him more than ever. I feel it mostly in my forearms and mid-back muscles, but my body knows I have been carrying an extra thirty pounds much more often than I should have to!

Will I wean Owen from my embrace? Not a chance. There will come a day when he won't want to be carried, and that will come too soon for me, so I am going to soak in every cuddle I can get between now and that fateful day. And don't forget about the fringe benefits of muscle-building!

OK, so I didn't feel much of a burn during my baby workout this morning. But I did practice a few exercises, and I surely spent a few calories all the same.

Now when I say "baby," I don't mean anything small, mini, or itty-bitty. I mean "a baby." A real baby. A beautiful baby girl with chubby cheeks and chunky thighs and a crooked little grin that warms my heart. At 15 weeks of age, my niece Tori is the perfect 14-pound bundle. Perfect for snuggling, squeezing -- and weight lifting.

We're a great pair, Tori and me. I need a little weight-bearing exercise and she needs a lot of attention. Together, we make quite a team. I get to lift, squat, lunge, and balance with her. And she gets to move, groove, and kick-start a lifetime of physical fitness with me.

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If you are having trouble balancing during certain exercises using a spotter is a good idea until you build up body muscles that will hold you for that particular exercise. Spotters are not just for weight lifting.

One of the most important things to know with exercise is proper body alignment and balance. Maintaining a good position with your head so that you are not pulling on your neck while doing sit ups or other ab exercises is important to reduce your risks of injuries. If you're doing a set of abdominal exercises and your neck hurts but not your stomach then you might want to look and see how you were lying or how you were holding your head because you're neck shouldn't hurt after you've been doing abdominal exercises. You need to check your body alignment. If you are holding your hands behind your neck and you're actually irritating your neck or straining then you are doing either too much or trying to go too fast and you are straining and that is creating stress on your neck.

One of the top exercises that you can do for abs is a reverse crunch. Lie down on a bench with your knees bent and your upper legs at a 90 degree angle with your torso. Hold the bench above your head for stability. Use your ab muscles to pull your knees toward your chest until they reach your elbows. Hold the crunch position for three seconds and return to the starting position. Doing ten of these in your exercise routine every day will give you a toner midsection.

I must admit, I'm a bit of a cardio junky. I can spend hours on the treadmill or elliptical trainer, but that kind of exercise doesn't help me when I have to take take the groceries to my second-floor apartment, carry my friend's baby around or, heaven forbid, move some furniture. I don't want to be big and bulky, but I would like some functional strength.

This article from the people at About have suggestions on how to build functional strength. They recommend a few fun things like push-ups and lunges. Ok, by saying 'fun' I'm being sarcastic. But it's worth it to build a little bit of strength to help us out around the house, right?

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A bulky body is what you see in something like the World's Strongest Man competitions. They're bulging in places many of us didn't know muscles existed. But if you're looking for a slim and muscularly cut body where you can actually put your arms down to your side, then AskMen has a feature outlining the tips on getting cut without the bulk.

First, they have some things to avoid: eating all that you can and avoiding cardio for example. Guys who are aiming for the bodybuilding beefcake look usually eat everything but the kitchen sink. But getting your cardiovascular workouts in and monitoring your diet are key to this particular mode of training.

The second part outlines what you should do and talks about the exercises needed to get cut. Things like supersets, circuit training and cardio sprint training are talked about in greater detail. A lot of times it is really easy to glance at an article like this and get overwhelmed. However, it's not uncommon to take bits and pieces out to implement in your own way that suits you best. So give it a look and find your vibe that makes it work for you.

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We men are notorious for going to great lengths to improve our aesthetic appeal. Protein supplements, hours a day at the gym, cardio until we can't walk straight: whatever it takes, we will do it! That's why MSN scoped out Men's Health magazine's Ultimate Body Overhaul for a diverse way to curb your build. From your shoulders to your butt, legs and feet (yes, that's feet) -- it's all there!

If you have four to eight weeks to dedicate to your body, then check out the routines they are peddling. Some are more standard than others (bench press vs. toe spreader), but Men's Health is a trusted source for this kind of thing so you know you're getting the full treatment.

Whether you are discovering muscles you didn't even know you had, or a veteran gym troll looking to tweak his rhomboids, this Ultimate Body Overhaul is worth checking out.

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