The New Rules of Lifting for Women

Product Description

If you believe what most women's magazines tell you, muscles can be "shaped," "toned," and "sculpted" with nothing more than a little dumbbell that weighs less than a can of peas. But muscles aren't modeling clay, and the only way to transform them is to strengthen them. The New Rules of Lifting for Women is for the woman who's ready to throw down the "Barbie" weights and start a strength and conditioning program that will give her the body of her dreams.

The book puts to rest the shop-worn notion that women who train with heavy weights will bulk up. Nonsense! Women simply don't have enough testosterone to pack on muscle like a bodybuilder. Here's the truth: lifting weights not only makes you stronger, it also makes you leaner. In fact, most women would have to run twice as long to receive the same fat-burning benefits as weight lifters.

A better workout in less time may sound too good to be true, but champion trainer Alwyn Cosgrove creates six months' worth of workouts that will build strength, burn fat, and rev up the metabolism. His total body workouts target all the major muscle groups, and each exercise is accompanied by clear black- and-white photographs that illustrate proper technique and form.

A nutrition plan is another key feature of the book. To gain strength you have to feed muscle, and nutritionist CassandraForsythe has designed a regimen to achieve this goal. She strongly recommends small, frequent meals and offers meal plans, along with fifty recipes, to satisfy women's special needs through breakfast, lunch, dinner, and snacks. The New Rules of Lifting for Women will become the standard for smart women who take their fitness goals seriously.

Product Details

• Published on: 2007-12-27
• Original language: English
• Number of items: 1
• Binding: Hardcover
• 272 pages

Review
“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, a certified strength and conditioning specialist, has been a health and fitness journalist since 1992 and was a fitness editor at Men's Fitness and fitness director of Men's Health. Although his previous book, The New Rules of Lifting, was written for men, it has generated much excitement among women looking to start lifting programs.

Cassandra E. Forsythe, M.S., is a Ph.D. candidate at the University of Connecticut, where she is studying exercise science and nutrition.

Alwyn Cosgrove is co-owner with his wife, Rachel, of Results Fitness. During his more than fifteen-year career as a strength and conditioning coach, he has earned virtually every major certification, and has worked with men and women on the national and Olympic levels. He has trained professionals and world champions in boxing, martial arts, soccer, ice-skating, football, fencing, rugby, bodybuilding, dance, and triathlon and fitness competition.

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Customer Reviews

Science over myths
I bought this book for my wife after she began seeking out further information on lifting weights. Like many women, she had been lifting weights for a while, but was still caught up in the "bulking" myth, wasting her time with high reps of feather-weight dumbbells for fear of "bulking up." This book has become a great resource for her in increasing her effectiveness in the gym.

This book does a nice job of debunking popular myths and getting its basic points across. To get results you need to lift heavy weights in compound exercises, eat an adequate amount of carbs and protein, and stop jumping on the scale to measure your progress. Weightlifting is the top fat-burning activity, and revs your metabolism to keep reaping the benefits throughout the day. The treadmill won't get you the same results. These points are the main focus of this book, and after almost 15 years of weight training, I couldn't agree more.

I also chose this book because of the workout programs created by Alwyn Cosgrove. They mirror Cosgrove's Unulating Periodization techniques, which I have found to be very effective. You may need to do more research on your own to update and vary these workouts over time, but the basic framework is solid in its philosophy and science.

I would recommend this book for any healthy woman looking to get real results in transforming their physique. The myths that women are too fragile to lift heavy or will develop huge manly muscles are ridiculous. With the guidelines and techniques available in this book, most women will have the tools to make drastic changes. It still requires hard work and self-discipline, but will help maximize your results.

Caution though
I read a book like this and injured my knee. That's quite a learning about my body. I am petite and was working out for a couple of years so I thought I could relly lift "serious" weights and I had learnt tecnhiques enough... to follow the book on my own, I was feeling great since I got results but ended up injuring my knees.......
Now I can appreciate the work of good personal trainers.

Lifting like a man will do amazing things for your body
Using these workouts, I've added more strength in the last five months than my last five years. NROLW got me out of a workout rut and made workouts FUN again. If you've never done any barbell training, the workouts will push you out of your comfort zone and into the squat rack. In the beginning, learning to squat and deadlift was intimidating, but I quickly got over it and had a real sense of accomplishment with every workout.

Lifting like a man has lifted my butt plus helped my posture, increased flexibility and added strength without bulk. So many benefits for an investment of 3 or 4 hours a week. Thank you Alwyn, Lou and Cassandra for opening to eyes to heavy lifting. I am thrilled with the results! Highly recommended.

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