When trainer Tia Falcone helped Miss America 2014 Nina Davuluri lose over 20kgs, weight training was essential to her success. Tia says, "all women need to gain as much muscle as humanly possible; that's what's going to make you smaller, and it raises your base metabolism permanently." The less muscle you have, the slower your metabolism. In addition to making you strong and toned, lifting heavy weights affects your hormone levels, offering your body the natural ability to burn fat for a full 24 hours after your workout. Let's let the after-burn effect work in your metabolism's favour, shall we?