The New Rules Of Lifting For Women

Author: Lou Schuler
Publisher: Penguin
ISBN: 9781440685378
Size: 57.69 MB
Format: PDF, Mobi
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In The New Rules of Lifting for Women, authors Lou Schuler, Cassandra Forsythe and Alwyn Cosgrove present a comprehensive strength, conditioning and nutrition plan destined to revolutionize the way women work out. All the latest studies prove that strength training, not aerobics, provides the key to losing fat and building a fit, strong body. This book refutes the misconception that women will "bulk up" if they lift heavy weights. Nonsense! It's tough enough for men to pack on muscle, and they have much more of the hormone necessary to build muscle: natural testosterone. Muscles need to be strengthened to achieve a lean, healthy look. Properly conditioned muscles increase metabolism and promote weight loss -- it's that simple. The program demands that women put down the "Barbie" weights, step away from the treadmill and begin a strength and conditioning regime for the natural athlete in every woman. The New Rules of Lifting for Women will change the way women see fitness, nutrition and their own bodies.

The New Rules Of Lifting For Women

Author: Lou Schuler
Publisher: Penguin
ISBN: 9781583333396
Size: 59.53 MB
Format: PDF
View: 1571
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Targeted specifically at women, outlines a scientifically based weight-lifting method that focuses on the body's natural abilities, and presents programs for fat loss, muscle gain, and strength improvement.

The New Rules Of Lifting Supercharged

Author: Lou Schuler
Publisher: Penguin
ISBN: 1101599855
Size: 24.97 MB
Format: PDF, Mobi
View: 1622
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This supercharged new edition of The New Rules of Lifting features all-new workouts to build maximum muscle in both men and women. Lou Schuler and Alwyn Cosgrove’s The New Rules of Lifting, The New Rules of Lifting for Women, and The New Rules of Lifting for Abs have revolutionized how people lift weights. The New Rules of Lifting Supercharged is a total reboot of the weightlifting workout book that launched the series in 2006, packing even more power on every page. Featuring ten completely new workouts for both women and men, Supercharged emphasizes four major movements that do the most to change the way your body looks, feels, and performs: squat, deadlift, push, and pull. In addition, Cosgrove’s updated total-body workout program improves core strength, mobility, flexibility, balance, endurance, and athleticism . . . all in just three hours a week of exercise. Another big change from the original New Rules of Lifting is a self-customized workout system. Readers can choose their own exercises from a menu for each movement category, allowing beginner and advanced lifters to get tremendous results from the same basic plan. Each workout ends with a “finisher”—five to ten minutes of fun but high-effort drills such as complexes, intervals, and density training, with the choice of the reader’s favorite exercises. The ultimate guide to total-body strengthening, this supercharged edition of The New Rules of Lifting will lift readers to stratospheric results.

The New Rules Of Lifting For Life

Author: Lou Schuler
Publisher: Penguin
ISBN: 1101580674
Size: 35.87 MB
Format: PDF, Mobi
View: 4645
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A customizable-and realistic-fitness program specifically created for midlifers who want to lose weight, revitalize energy, and build habits for increased longevity. Today's exercising adults are caught in a bind: Those who take it seriously and work out aggressively end up with chronic aches and pains in midlife because they don't know how to adjust their programs as they get older. And those who take it easy end up with overfed, underdeveloped bodies that don't respond well when they decide to get serious about exercise. Lou Schuler and Alwyn Cosgrove, fitness experts and authors of The New Rules of Lifting series know all too well that these readers need a program of their own. That's because they are these readers. Schuler started working out in his early teens. After forty years, he realized he couldn't do the programs in his own books without lots of modifications. And Cosgrove, a former European champion in tae kwon do, is a two- time survivor of stage IV cancer who found himself with limited endurance and a body that stubbornly refused to add muscle or shed fat. So the authors set out to create a new template for exercise, one that delivers serious results but is also flexible enough to accommodate individual limitations. The New Rules of Lifting for Life offers a six-month plan that balances total-body strength, endurance, mobility, balance, coordination, and athleticism. The workouts are challenging and, in conjunction with the suggested diet modifications, will help readers change the way their bodies look, feel, and perform. And not just temporarily- The New Rules of Lifting for Life allows you to enjoy productive and pain-free workouts for many years to come.

Strong

Author: Lou Schuler
Publisher: Penguin
ISBN: 0698191374
Size: 53.44 MB
Format: PDF, Docs
View: 4517
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A groundbreaking strength and conditioning plan for women, from the authors of The New Rules of Lifting for Women. Forget the elliptical machine and the candy-colored Barbie weights. Female athletes are hungry for real fitness. They want to be Strong. By now, it’s common knowledge that women can and should train the way men do. Today’s women want to be strong, with lean and athletic physiques. Fitness author Lou Schuler and renowned strength coach Alwyn Cosgrove present a comprehensive strength and conditioning plan to help women burn fat and build muscle by getting them off the machines and revolutionizing how they work out. Offering direct guidance and proven tools to help readers enhance their strength and get truly fit, Strong provides: • A three-phase training program, including nine unique total-body workouts • More than 100 exercises, with detailed instructions and step-by-step photographs • Simple nutrition guidelines to cut through the barrage of trendy diets in magazines • Inspiring success stories from women who have used this training program Schuler and Cosgrove’s The New Rules of Lifting for Women has empowered tens of thousands of women inside and outside the weight room. Filled with the latest research distilled in Lou and Alwyn’s signature direct style, Strong will help women remake their physiques and reimagine their lives.

The Lean Muscle Diet

Author: Lou Schuler
Publisher: Rodale
ISBN: 1623364183
Size: 39.21 MB
Format: PDF, ePub, Docs
View: 7157
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Research shows that although people can lose 5 to 10 percent of their body weight on any given diet, dieting itself is a consistent predictor of future weight gain. Why? At some point, everyone stops dieting. The Lean Muscle Diet solves the sustainability problem while offering immediate results. It’s simple: act as if you already have the body you want. If a reader is, say, a 220-pound man who wants to become a muscular 180-pounder, he then uses The Lean Muscle Diet's formula to eat and train to sustain a 180-pound body. The transformation begins immediately, and the results last for life. Lou Schuler, who has sold more than one million copies of his fitness books worldwide, and Alan Aragon, nutrition advisor to Men's Health, have created an eating and "metabolically expensive" exercise plan designed to melt fat while building muscle. The best part? The plan allows readers to eat their favorite foods, no matter how decadent. With full support from Men's Health, The Lean Muscle Diet delivers a simple--and simply sustainable--body transformation plan anyone can use.

Strong Curves

Author: Bret Contreras
Publisher: Victory Belt Publishing
ISBN: 9781936608645
Size: 61.85 MB
Format: PDF
View: 3548
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This is not your run-of-the-mill fitness book. Developed by world-renowned gluteal expert Bret Contreras, Strong Curves offers an extensive fitness and nutrition guide for women seeking to improve their physique, function, strength, and mobility. Contreras spent the last eighteen years researching and field-testing the best methods for building better butts and shapelier bodies. In Strong Curves, he offers the programs that have proven effective time and time again with his clients, allowing you to develop lean muscle, rounded glutes, and greater confidence. Each page is packed with information decoding the female anatomy, providing a better understanding as to why most fitness programs fail to help women reach their goals. With a comprehensive nutritional guide and over 200 strength exercises, this book gets women off the treadmill and furnishes their drive to achieve strength, power, and sexy curves from head to toe. Although the glutes are the largest and most powerful muscle group in the human body, they often go dormant due to lifestyle choices, leading to a flat, saggy bum. Strong Curves is the cure.

Drop Two Sizes

Author: Rachel Cosgrove
Publisher: Rodale
ISBN: 1609614631
Size: 15.57 MB
Format: PDF, ePub
View: 5716
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Presents a twelve-week diet and exercise regimen to help women lose two dress sizes and tone target muscle zones of the body without necessarily losing weight, arguing that the regimen helps reduce fat and build denser muscle.

Lift Like A Girl Be More Not Less

Author: Nia Shanks
Publisher: Lioncrest Publishing
ISBN: 9781619618442
Size: 65.94 MB
Format: PDF, ePub, Docs
View: 6220
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You sweat, burn, and fast until you're exhausted...only to fall into a tailspin of stress, overindulgence, and blame. If you're like most women, you've been through this vicious cycle more times than you can count. But what if fitness wasn't about fixing flaws and shrinking sizes? What if your workout could be uncomplicated, energizing, and even fun? Fitness coach Nia Shanks has helped countless clients reinvent their mindset around exercise, nutrition, and body image. Based on her wildly popular blog, Lift Like a Girl is so much more than a workout program. It's an empowering lifestyle built around discovering the strength you never knew you had. Along with her practical, step-by-step approach for getting proven results in the gym, Nia breaks through the weight-loss cliches that keep too many women dissatisfied, depressed, and constantly on a diet. Find out how good it feels to lift like a girl, and leave the gym feeling more awesome than ever.

Women S Health Lift To Get Lean

Author: Holly Perkins
Publisher: Rodale
ISBN: 1623364787
Size: 48.45 MB
Format: PDF
View: 7765
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Research shows that building muscle helps the body burn more calories 24/7 and that resistance training is the most effective way to torch body fat. Yet that message is still lost on many women who fear that weight lifting will make them bulky, turn their skin green, and give them Incredible Hulk muscles like their boyfriends'. Women have more options than step aerobics or running on a treadmill to shed pounds: They can weight-train in a very specific manner designed to make the most of a woman's unique physiology. Lift to Get Lean is the first beginner's guide to strength training from Women's Health that is written specifically for women by a woman. Holly Perkins is a certified strength and conditioning specialist (CSCS) who has been teaching the fat-burning secrets of weight training exclusively to women for more than 20 years. Perkins doesn't follow men’s rules when it comes to building muscle. Lift to Get Lean delivers a three-step system: Technique, Movement Speed, and the Last 2 Reps Rule, which make all the difference in developing the kind of strong, lean, and sexy body women want. Perkins offers four different 90-day training programs that efficiently build functional strength along with leaner legs, stronger arms, and a sexier butt.