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

by: Schuler, Lou (Author); Forsythe, M.S., Cassandra (Author); Cosgrove, Alwyn (Author)

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

by: Schuler, Lou (Author); Forsythe, M.S., Cassandra (Author); Cosgrove, Alwyn (Author)

ISBN 13:
9781583333396
ISBN 10:
1583333398
Format: Paperback
Copyright: 12/26/2008
Publisher: Avery Trade

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New Rules of Lifting for Women : Lift Like a Man, Look Like a Goddess > ISBN13: 9781583333396

Summary

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.

Author Biography

Lou Schuler is a National Magazine Award-û 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 for 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.

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The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.

Excerpts

Why Should a Woman Lift Like a Man?

IIf 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. Instead, if you observed anything, it was probably one or more of these:

poor form
overly optimistic weight selection, resulting in even poorer form
odd, guttural noises, usually uttered while lifting too much weight with poor form
a sudden inability to lift those weights after 8 to 12 repetitions (done with good or bad form), resulting in a pile of iron on the floor and an empty slot on the rack where those weights belong
a curious attraction to the bench press, which not only results in all of the aforementioned problems, but also is performed with a dedication and zeal that leave no time for exercises designed to work the muscles he can’t see in a mirror
an even more curious lack of awareness that other people can see the muscles that don’t show up in his mirror

So what in the world can you learn from the average meathead in your local health club? A lot. I won’t pretend that men do anything better than women in the weight room. But I think they understand a few concepts that women tend to ignore.

These are by far the most important of all the new rules I’ll list in this book.

NEW RULE #1 • The purpose of lifting weights is to build muscle

Weight-training advice for women revolves around what I call the three dirty words: toning, shaping, and sculpting. “Tone,” short for “tonus,” has a specific meaning in exercise science: it’s the firmness of any given muscle when you aren’t deliberately flexing it. Tonus improves when you train with weights, but it’s not anything you can see.

The way “toning” is used in books and magazines catering to women, and then by women themselves, it means “make your muscles look better without making them bigger.” The idea is that there are specific types of workouts—usually involving lots of repetitions with light weights—that will help you achieve this.

But that’s not a realistic or healthy way to look at your muscles. If the weights are unchallenging, your muscles won’t grow. If your muscles don’t grow, they won’t look any better than they do now, even if you could somehow strip off whatever fat sits on top of them.

This is such an important point that I’ll repeat it:

With or without excess fat, your body simply will not look healthy and fit without well-trained muscle tissue.

“Shaping” offers a different but equally unlikely promise. Muscles can’t be “shaped.” Their shape is determined by your genetics. You can make them bigger or smaller, and if you’re a talented and dedicated bodybuilder you can change their size in proportion to the size of nearby muscles. In other words, you can certainly reshape your body by making some things bigger and other things smaller. But you can’t change the shape of individual muscles.

“Sculpting” is the most meaningful of the three words. It implies a combination of muscle growth and fat loss that leaves the lifter’s physique looking . . . well,sculpted.

But you can’t “sculpt” muscles you haven’t yet built.

NEW RULE #2 • Muscle is hard to build