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The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess [Paperback]

Lou Schuler , Cassandra Forsythe M.S. , Alwyn Cosgrove
4.5 out of 5 stars  See all reviews (17 customer reviews)
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Book Description

Dec 30 2008
A revolutionary fitness plan for women, focusing on weightlifting to create a lean, strong, feminine physique

 In The New Rules of Lifting for Women, fitness experts and authors Lou Schuler and Alwyn Cosgrove continue their wildly popular New Rules of Lifting series with a comprehensive strength training, conditioning, and nutrition plan specifically designed to help women reap the benefits of weightlifting. Along with women’s fitness expert Cassandra Forsythe, they show how stepping off the treadmill and into the weight room can help women get the body they want.

Contrary to popular belief, weight training will not cause women to “bulk up,” but rather will create the properly conditioned muscles that will in turn increase metabolism and promote weight loss, and give women a lean, healthy look. The New Rules of Lifting for Women includes six months’ worth of progressively challenging workouts that strip fat while increasing strength and building lean, head-turning muscle—all in two to three hours a week. The authors also provide an easy-to-use, customizable nutrition program that shows you how much to eat to reach your goals.

The New Rules of Lifting for Women provides a strengthand conditioning regimen to help every woman discover her most lean, strong, and beautiful self. 


Frequently Bought Together

The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess + The New Rules of Lifting For Life + The New Rules of Lifting: Six Basic Moves for Maximum Muscle
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Product Description


“Lou Schuler has finally written a training book for me, and for all women. His expert advice, no-nonsense plans, and sense of humor are reassuring, motivating, and entertaining. I’m starting the program tomorrow!”
– Susan Kleiner, Ph.D., author of Power Eating and The Good Mood Diet

“The workouts in this book are unique, challenging, and extremely effective…be prepared to get into the best shape of your life!”
—Valerie Waters, celebrity trainer

About the Author

Lou Schuler is a National Magazine Award–winning journalist, a certified strength and conditioning specialist, and the author of many top-selling fitness books. He lives in Allentown, Pennsylvania.
Alwyn Cosgrove is a veteran trainer and strength coach. He co-owns Results Fitness in Newhall, California.
Cassandra Forsythe, Ph.D, R.D., is a women’s fitness expert who has been featured in major magazines like Women’s Health and Oxygen. She currently resides in Connecticut, where she runs her own group fitness facility.

Inside This Book (Learn More)
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First Sentence
IF YOU'VE EVER watched a man working out in a gym, you can be forgiven for not immediately recognizing the bountiful lessons he has to offer. Read the first page
Browse Sample Pages
Front Cover | Copyright | Table of Contents | Excerpt | Index | Back Cover
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Customer Reviews

Most helpful customer reviews
66 of 66 people found the following review helpful
5.0 out of 5 stars "New Rules" Rules Jan. 3 2008
"Lift like a man, look like a Goddess" says the book. But is it true? I believe it is, and this book is right on the money. It is cleanly divided into three parts.

The first part discusses the similarities between men's and women's bodies as it pertains to weight lifting- and why they should train the same. I agree with the book on this point entirely. While women's muscles won't get as big as a man's from lifting weights, the stimulus to make a woman's muscle bigger and stronger is identical to that of a man's- overload the muscle with progressively heavier weights.

Part two, "You aren't what you don't eat", is the eating/diet section of the book. A lot of wisdom is also packed in here as the book gives the reader a lot of basic nutrition info, such as calorie needs, protein intake, etc. The reader is also introduced to the four "Ironclad Rules" which include: you must eat breakfast, you must eat a total of 5 meals and snacks a day, you must have a post-workout recovery shake on the days you lift, and you must have more calories on workout days than the other days. Meal plans are nicely laid out for the reader in this section as well.

Lastly comes part three, "Resistance is vital." Of course this is the section that discusses the workout routines and the exercises. Without going into details, you work out 2-3 times a week, and the workouts are divided in 7 stages (each with a certain goal) which roughly give you 6 months worth of workouts- which I might add, are all highly detailed in the book. Pictures of warm-up exercises and the resistance exercises are included and very easy to follow. Weight lifting exercises are nothing crazy, with a lot of them being sensible, basic exercises such as squats, deadlifts, and various presses.
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7 of 8 people found the following review helpful
4.0 out of 5 stars Great Results - Strength & Definition Feb. 7 2010
I'm a hypo-thyroid and a few years ago I found out that weight lifting was the best way to increase my energy and stamina. I work out on a home gym and have tried a few different routines, trying to modify gym workouts for my home environment. I got this book last fall, the year I turned 50!! I'm half way through stage three. This is a full body workout and you do only need to or should only work out three times a week, if you're lifting the amount of weights that push your limits. Off days are great for intervals or sports. The routines are very easy to do in a home gym. I did end up buying a lat machine as I just couldn't seem to increase the weight doing the alternative exercise.
I really like the no-nonsense approach and dry sense of humour. Being 5'4" I've never been able to build 'long' muscles and I've been doing aerobics and workouts for over thirty years.
I've been surprised at the amount of muscle definition that has occurred from this full body workout. More so than what I had been able to achieve with targeting specific muscle groups. AND there's still more stages to work through. There's ecellent variety in the routines. There's something different for every stage.
Best yet is that I'm stronger, Fitter at Fifty. Is there another book for after the Amazon stage???
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4 of 5 people found the following review helpful
4.0 out of 5 stars Not a bad book Nov. 22 2009
Book was easy and enjoyable to read, simple yet factual. Great book for women who are just starting out at weightlifting. I bought this book to learn the proper forms for free weights as i have been previously sticking to the machines. For me personally I was slightly disappointed that the workouts designed were for full body, meaning you could only lift 2 to 3 days per week, to allow for muscle repair. Personally I prefer to work out 5 days per week and focusing on different muscle groups. This book does not have any exercise routines for that, but it does have detailed exercises that you could pick from and create your own work out with.
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5.0 out of 5 stars Essential reading for every woman Jan. 14 2014
Format:Paperback|Verified Purchase
I've been going to the gym and weight lifting for years. Whether you're next at exercising, new at lifting, or have been lifting for years, this is a must-read. I've tweaked my routine based on things I've read in this book. It's well written, easy to read, has great guides, and I like that it addresses so many misconceptions about lifting. This is an awesome book.
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5.0 out of 5 stars Great Nov. 26 2013
Format:Paperback|Verified Purchase
Great Book, lots of excellent dieting tips and weight lifting techniques. I recommend this book to anyone who is wanting to get motivated to start exercising
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5.0 out of 5 stars The New Rules.. July 17 2013
Format:Paperback|Verified Purchase
This book is amazing, helpful, funny and right!
I would recommend this to any woman who wants to get fit, build muscle (no not bulk) and learn about your body!
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5.0 out of 5 stars Great read (so far) April 25 2013
By Ellen
Format:Paperback|Verified Purchase
I haven't finished this book yet but the writing is enjoyable and the information really makes sense to me. It has been a great purchase and I can't wait to start the program!
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2 of 3 people found the following review helpful
5.0 out of 5 stars Amazing results Oct. 4 2010
By mandy00
This book completely changes the way I approach weight training. I used to believe that higher reps and Barbie weights were the way for a woman. However, this book has taught me otherwise. It has a no-nonsense approach to lifting for women and disassembles the misconception that women will 'bulk up' if they lift too heavy (even men don't 'bulk up' by accident - it takes a LOT of work even with their much higher level of testosterone).

I'm currently on my fourth month following the weight routines and my body has changed drastically. Having been shaped like a bean pole all my life, I've finally noticed amazing developments in my delts and glutes. The best part is that these results can be achieved by working out approximately an hour a day, 3-4 days a week.

You will most likely need access to a fitness facility in order to make the most of these workouts.

The nutrition information is also very helpful to make sure you get enough protein for muscle recovery.

I've recommended this book to everyone that has commented on my newly developed body.
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Most recent customer reviews
4.0 out of 5 stars I recommend this to anyone who wants to try lifting.
I've been doing heavy lifting since February, starting by using this book. Recently, a YMCA trainer gave me some very nice compliments on my strength and form. Read more
Published 7 months ago by Rebecca Morgan Quin
2.0 out of 5 stars Too much hype
I saw so much hype over this book on and I have to say, after purchasing it with my hard earned cash, I wish I could get my money refunded. Read more
Published 8 months ago by Elizabeth Curry
5.0 out of 5 stars New rules for lifting for women
I loved this book. This is the first program that kept me excited about. Seeing weights increase and my energy level go up has been amazing. Read more
Published 11 months ago by Elisaschatz
5.0 out of 5 stars The only way for women to train
I totally agree with everything Lou says in this book, Alwyn's programs make a lot of sense and I like how they are encouraging women to step away from the treadmill and blast some... Read more
Published 15 months ago by Matt
5.0 out of 5 stars So far, So good
I only started these workouts about 2 weeks ago maybe 2 and a half, but I can already feel that I'm pushing myself more than I ever have when it comes to weight training. Read more
Published on Nov. 21 2011 by Carrie Lee Pukin
4.0 out of 5 stars Review: New Rules of Lifting for Women
This is a fantastic book with just the right amount of humour and science mixed in with the workout and diet program. Read more
Published on July 2 2011 by Valentine
5.0 out of 5 stars new rules of lifting for women
the wife loves this book, very informative,we have been training for 20+ years and this is a definate plus for information. i have the book for men and it is also awesome
Published on Nov. 9 2010 by ride hard
3.0 out of 5 stars You need a fully stocked gym
This book is well written and provides interesting insight into how often/how hard one should train. Read more
Published on Feb. 21 2010 by J. Prentice
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