The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess Paperback – Dec 26 2008
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– 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, the author of popular diet and strength-training books, and a dedicated blogger. He has written and edited Men's Fitness, Men's Health, Men's Health Muscle, Men's Journal, and other magazines. Alwyn Cosgrove is co-owner, with his wife Rachel, of Results Fitness in Newhall, California. He is a professional member of the National Academy of Sports Medicine and the American College of Sports Medicine, among other organizations, and is a frequent contributor to a variety of magazines, including Men's Health and Men's Fitness. Cassandra Forsythe, M.S., is a doctoral student at the University of Connecticut, studying exercise science and nutrition. She is an expert consultant for fitness and nutrition media, including Men's Health, Fitness Rx for Her, and Fitness Rx for Him.See all Product Description
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Top Customer Reviews
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.Read more ›
I use the book at home, with a set of dumbbells ranging from 5 lbs to 30 lbs, and this has been fine for stage 1. The book offers dumbbell alternatives, and where there aren't alternatives you can always find one online from other people doing the same stage. I know that eventually I will probably have to join a gym to finish the program, but this has given me the confidence I need to hit up the weights at the gym without looking like I don't know what I'm doing. For those complaining that this can't be done without joining a gym...what do you expect? How can you lift if you don't have weights? Maybe look into a different program that isn't specifically targeted for lifting weights if that bothers you so much.
I have been lifting for four or five weeks and while I started with five and ten pound weights, I am now using 25 pound weights! I can already see a huge improvement in my muscle definition and I keep staring at my muscles throughout the day. I was already following my own diet plan similar to the book, so I didn't change my diet at all. I eat 1800-2000 calories a day, and try to get 130 grams of protein every day. On the days that I am not lifting I walk a few miles or do yoga.
This book is an excellent beginner weight lifting book and I strongly recommend it for anyone who is serious about learning to lift.
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.
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???
Most recent customer reviews
Awesome book! I can't wait to get going with heavier lifting!!Published 4 months ago by Carmen Hays
Read the entire book in less than 24 hours and loved it!! I am still in the first part of the workout plan but definitly feel like I push myself more and am getting stronger:)Published 11 months ago by erin
This book had a lot of good ideas both for eating and training at the gym. The exercise program goes slowly so it is fairly easy to follow for someone who is older and not as... Read morePublished 17 months ago by Grace