The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess (Google eBook)

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Penguin, Dec 26, 2008 - Health & Fitness - 272 pages
39 Reviews
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. 

 
  

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I thought the workouts looked good, though. - LibraryThing
Four stars because the plot was kind of weak. - Goodreads
Has some excellent workouts near the end. - Overstock.com
I like most of the recipes included. - LibraryThing

Review: The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess

User Review  - Brianna - Goodreads

Now I just need to do it... Read full review

Review: The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess

User Review  - Karen - Goodreads

Haven't tried the diet/exercise plan yet, but I plan to start this lifting routine after I complete a 10k race in a few weeks. Since I'm mostly vegetarian/vegan, I don't expect to follow the diet. I ... Read full review

Contents

NEW RULE 7 Muscles in men and women are essentially identical
WHATS GOOD FOR THE GANDER
BIG GIRLS SMALL FIBERS
THE BETTER HALF
NEW RULE 10 Endurance exercise is an option not a necessity for fat loss
NEW RULE 11 Aerobics doesnt mean what you think it means
KILLER CALORIES
BURN MORE CALORIES WHILE YOU SLEEP
THE POWER OF PERTURBATION
A DECENT INTERVAL
NEW RULE 12 Calorie restriction is the worst idea ever
THE HARD WAY
NEW RULE 13 Traditional weightloss advice is fatally flawed
NEW RULE 14 To reach your goals you may need to eat more
NEW RULE 15 On balance a balanced macro diet is best
NEW RULE 16 Protein is the queen of macronutrients
NEW RULE 17 More meals are better than fewer
FAT OUT OF HELL
CARB BLANCHE
MUSCLE CHOW
LIQUOR IS QUICKER
THE STARTING LINE
THE FIRST CUT
INTRODUCING THE MEAL PLANS
DINNER
SAMPLE FULLDAY MEAL PLANS
NEW RULE 18 Dont do programs designed for someone elses needs
OBJECTS IN THE MIRROR
NEW RULE 19 You dont need to isolate small muscles to make them bigger and stronger
TWISTED FATE
NEW RULE 20 Every exercise is a core exercise
DREAD NECK
ALPHA QUADS
HOW MUCH WEIGHT TO USE?
KEEPING A TRAINING LOG
THE WORKOUTS
SQUAT
DEADLIFT
STEPUP AND LUNGE
COMBINATION UPPERBODYLOWERBODY EXERCISES
PRESSING EXERCISES
PUSHUP VARIATIONS
PULLING EXERCISES
CORE EXERCISES
PLANK EXERCISES
HIP FLEXION EXERCISES
SWISSBALL CRUNCH VARIATIONS
LATERAL FLEXION EXERCISES
TWISTING EXERCISES
BACKEXTENSION EXERCISES
BODYWEIGHT MATRIX
ENDURANCE EXERCISE
SPINNING BOOT CAMP KICKBOXING AND SPORTSPECIFIC CLASSES
SUPPLEMENTAL STRENGTH TRAINING
HIKING BACKPACKING HEAVYDUTY LANDSCAPING OR HOME REMODELING
DIMINISHING RETURNS
NEW RULE 21 The biggest blocks to your success could be the ones youve erected
Chapter 1
Chapter 3
Chapter 4
Chapter 5
Chapter 7
Chapter 8
Chapter 11
Chapter 12
Copyright

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About the author (2008)

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.

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