The New Rules Of Lifting For Women
Ranked #6,505 in Healthy Living, #112,223 overall
Weight Lifting WILL Make You A Stronger, Healthier, Fitter Woman
Are you having trouble meeting your fitness goals? Are you diligently hitting the cardio machines and the cable weights, only to find that the fat isn't coming off? Are you cutting more and more calories from your diet in an effort to reach your "ideal" weight, and getting nowhere?
If that describes you, you're not alone. Millions of women follow the conventional wisdom regarding their fitness goals, and just like you, find that their fitness goals continue to elude them. It turns out that the key to fitness is bigger, stronger muscles -- and the only way to get bigger, stronger muscles is to lift progressively heavier weights.
Maybe you've already begun to think that you should make your way over to the heavier free weights at the gym. But maybe you're afraid to. What if your form is bad? What if you hurt yourself? And what if you "bulk up" and get huge?
The New Rules of LIfting for Women lays these fears to rest. You won't get huge by lifting weights (this is hard enough for men to do, and they have plenty of testosterone to help them out). You will be guided through several weight lifting exercises, complete with photographs and detailed descriptions of proper form. You will be provided with a six month workout schedule to help you get stronger. You will get a detailed explanation of your nutritional needs, complete with sample menus and recipes, because -- and this is my favorite part -- you will get to eat.
If that describes you, you're not alone. Millions of women follow the conventional wisdom regarding their fitness goals, and just like you, find that their fitness goals continue to elude them. It turns out that the key to fitness is bigger, stronger muscles -- and the only way to get bigger, stronger muscles is to lift progressively heavier weights.
Maybe you've already begun to think that you should make your way over to the heavier free weights at the gym. But maybe you're afraid to. What if your form is bad? What if you hurt yourself? And what if you "bulk up" and get huge?
The New Rules of LIfting for Women lays these fears to rest. You won't get huge by lifting weights (this is hard enough for men to do, and they have plenty of testosterone to help them out). You will be guided through several weight lifting exercises, complete with photographs and detailed descriptions of proper form. You will be provided with a six month workout schedule to help you get stronger. You will get a detailed explanation of your nutritional needs, complete with sample menus and recipes, because -- and this is my favorite part -- you will get to eat.
The New Rules Of Lifting For Women
by Lou Schuler, Cassandra Forsythe, and Allwyn Cosgrove
The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
Amazon Price: $9.65 (as of 06/03/2012)
The New Rules of Lifting for Women will provide you will six months of workouts to help you build a stronger, leaner, and healthier body. Weight lifting techniques are explained in detail and demonstrated with photographs to ensure proper technique. A detailed nutrition plan and recipes are included.
Why Should Women Lift Like Men?
"Lift Like A Man, Look Like A Goddess"
Marilyn Monroe, Hollywood 1952
Halsman, Philippe
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While the differences between male bodies and female bodies are obvious to the most casual observer, when it comes to building muscle, there is no difference between men and women. Male or female, human muscle tissue is built by challenging it with progressively heavier weights. Period.
The New Rules of Lifting for Women busts several myths about women's fitness. This book will tell you why intense weight lifting ultimately burns more calories than cardio, why those 2 pound pink dumbbells won't get you anywhere, why you won't "bulk up" by lifting heavy weights, and why you may actually need to eat more to meet your fitness goals (that last one is a personal favorite!)
“Are you ready to ditch the little pink dumbbells and get real results?”
Friends Don't Let Friends Lift Barbie Weights
How much do your groceries weigh?
Group of Young Women Exercising in An Aerobics Class
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A lot of women have been told that they should engage in a program of light weights at high repetition -- for instance, by doing 50 biceps curls with a 2 lb. dumbbell. Unfortunately, this is not a way to build strength, it's a way of getting very good at lifting 2 pounds over and over again.
Well, what's wrong with working out with a 2 lb. dumbbell? How strong does a woman really need to be? To answer that question, let's consider just a few of the things you might lift during the course of your day:
- A 15 inch MacbookPro laptop weighs 5.6 lbs
- A gallon of milk weighs 8.6 lbs
- An 8 quart pot of soup weighs 15 lbs
- A vacuum cleaner might weigh 20 lbs
- An "average" two-year-old weighs about 28 lbs
You begin to see why that 2 lb. dumbbell isn't doing much for your functional strength!
Now imagine you're going on vacation and you'll be carrying a heavy suitcase. Or you want to go backpacking. Or you'd like to rearrange the furniture in your dining room without winding up in traction. Wouldn't it be nice to know you're strong enough to do these things?
The Benefits of Strength Training for Women
How long do you want to live?
Woman Exercising on the Top of a Sand Dune
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Lifting weights makes you stronger by increasing your lean tissue mass. Lean tissue burns more calories than fat -- in fact, when you lift heavy weights, you continue to burn calories even after your workout is over. Furthermore, strong muscles protect your joints, thereby preventing injury. Still not enough for you? Studies show that strong women actually live longer!
How Does Lifting Weights Help Me Burn Fat?
Where's the cardio?
The workouts in The New Rules of Lifting for Women do not have you doing tons of cardio. Why? Because the whole point of cardiovascular exercise, such as running or cycling long distances, is to make your body more efficient. Your heart gets more efficient. Your lungs get more efficient. And your metabolism gets more efficient -- and this means that you burn fewer and fewer calories doing the same exercise.
When you lift heavier weights each time you work out, you're not doing the same exercise. Your body doesn't have a chance to get used to your workout, and you burn more calories as a result.
You Mean I Get To Eat?
Why cutting calories cuts you off from your goals
Still Life with Spaghetti, Tomatoes, Basil & Parmesan
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One of my favorite parts of the New Rules for Lifting Program is that I get to eat. I get to eat a lot, in fact; five meals a day on the days I don't lift, and six meals a day on the days that I work out. I feel like I'm always eating -- and yet, I'm burning fat.
When you cut calories, your body starts to burn lean tissue as well as fat. You may lose weight, sure. But since you've lost muscle mass, your metabolism gets lower, and burns fewer calories. This is one reason why so many people lose a bit of weight at first, and then hit a frustrating plateau where they're unable to lose any more.
In The New Rules of Lifting for Women, you'll learn how to calculate your daily calorie needs, both on days you don't lift as well as days you do. You'll spread these calories over five small meals a day, instead of three large ones. You will eat more calories on days that you lift. Finally, you'll be provided with several dozen recipes for meals and snacks, to make sure that you're getting enough protein to build those calorie-burning muscles.
Favorite Quote from NRoLfW:
"New Rule #12: Calorie Restriction Is The Worst Idea Ever"
Have you tried the New Rules of Lifting for Women?
Would you recommend it to a friend?
Love it! Got great results!
Thrinsdream says:
I do weights nearly every day. Milk doesn't give you strong bones, weight and exercise do!
Weight lifting isn't my thing.
vikksimmons says:
Sure. I would reccommend it, sounds interesting, but I won't probably won't do it myself.
Lou Schuler, M.S., Cassandra Forsythe, Alwyn Cosgrove's official sites
- Author Lou Schuler
- Lou Schuler's Official Site
- Nutritionist Cassandra Forsythe
- Cassandra Forsythe's Official Site
- Trainer Allwyn Cosgrove
- Allwyn Cosgrove's Official Site
- New Rules of Lifting for Women Forum
- A forum where women using the New Rules program can ask each other questions and share success stories!
More books by Lou Schuler, M.S., Cassandra Forsythe, Alwyn Cosgrove
Which is your favorite?
The New Rules of Lifting: Six Basic Moves for Maximum Muscle by Lou Schuler, Alwyn Cosgrove
Ten unique programs for fat loss, muscle gain, and more...0 points
The New Rules of Lifting for Abs: A Myth-Busting Fitness Plan for Men and Women Who Want a Strong Core and a Pain-Free Back by Lou Schuler, Alwyn Cosgrove
An expert fitness team shares their cutting-edge program more...0 points
created by coreybrown
Trying This At Home?
Some equipment you may need for "New Rules of Lifting for Women
You can do the New Rules of Lifting for Women program at your gym, of course, but if you've got a bit of space in your basement or garage, why not set up a home workout space? Here's some equipment you'll use to do the workouts from the book.
Why I Recommend This Book
I've tried it and it works!
A few years ago, I lost 60 pounds by doing workouts that included a lot of high-intensity weightlifting. I can tell you from personal experience that the key to losing fat, building strength, and being physically (and mentally) healthy is to lift heavy weights while using movements that use your whole body.
The New Rules of Lifting for Women is helping me continue my fitness success. I've only been doing this program for ten days, but I'm already progressing to heavier weights. I feel stronger, healthier, and my clothes fit better. I'd say those results speak for themselves!
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Are you a woman who lifts?
Share your success story here!
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AgeDefyingWorkouts Mar 15, 2012 @ 3:19 pm | delete
- Dropped 10 pounds in a few months just by following New Rules. I'm over 60 - if I can work along side of guys in the weight room, so can you. And they'll help you out if you ask nicely!
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Thrinsdream
Mar 9, 2012 @ 6:31 pm | delete
- Anyone that promotes weight lifting gets a thumbs up from me! Brilliant inspirational article. Great info. With thanks and appreciation. Cathi x
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MelissaInTheSky
Jun 10, 2011 @ 8:43 am | delete
- I used to lift weights and I miss feeling strong. Time to get back in a routine!
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vikksimmons
Jun 8, 2011 @ 9:24 am | delete
- Interesting ideas and probably a good program. Good luck with it.
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Wednesday_Elf
Jun 8, 2011 @ 9:06 am | delete
- Sounds like an interesting book. I can see from your description of what you call "Barbie weights" that the average woman definitely lifts more weight daily in normal household and child-caring activities! Good luck with your weight-lifting program.
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About Addy Bell
As a summer job, Addy Bell used to carry 70 lb. canoes on her head for a living. Now she makes do with more traditional types of weight training. She enjoys going through life, secure in the knowledge that she can lift and carry most things without hurting herself.
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I joined Squidoo to raise awareness about adult learning disabilities. I am now a Giant Squid and Angel for the Mental Health>Depression category on S... more »
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