Simplest-shop.comonline shopping, the simple way |
Welcome | Help  |
| Search for |
|
Home > Books > Subjects > Sports > Coaching > Rules Lifting Women Lift Man Look Goddess
This website will be shutdown on 2008-04-01.
|
 Add to shopping cart |
The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess | |||||||||
 
| 80% Recommended by our customers. Publisher: Avery Catalog: Book Release date: 2007-12-27 Media: Hardcover Number of pages: 272 Ean: 9781583332948 Book Isbn: 1583332944  Tip: compare prices with similar booksAuthors:
|
| |||||||
| Top stores | Description | Price | Link to shop |
| amazon.com |
Availability: in 24 hours Current discount:37% off !!! |
$16.24 | |
| used | 12 used offers, as low as... | $10.88 | see more used offers |
| all new | 44 thirdParty new offers, as low as... | $10.82 | see more ThirdParty new offers |
| Professional Review: |
|
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. |
| User Reviews: |
 Written on August 2, 2008 Summary: Maybe better than having a personal trainer I work out 5-6 times a week, doing either an hour of cardio over 150 beats per minute or an hour with my personal trainer (2x week). So I'm reasonably fit and strong for a 47-year old woman. My trainer suddenly quit without warning, so I got this book, and I'm really, really glad. I'm stronger than I was when I had my trainer even though I'm only in Phase I still. The compound exercises this book recommends are SO much faster than standard exercises/machines, and the combinations the author puts together work muscles in groups, which makes so much sense when you think about it. I can be done with lifting in under 45 minutes, warm-up and stretching not included. It's faster AND I'm getting a better workout. And I'm gaining strength faster than I thought possible. The author's goal to able to do unassisted chinups is one I really aspire to. I haven't done an unassisted chinup since the third grade! I ran into my trainer and told him what I was doing, and he liked it a lot. He said that the combinations of exercises in the workouts is good, like pushups (pushing) and seated rows (pulling) for a full-body workout. That's certainly how it feels. The form is really important--if you don't know how (having had a trainer helps), get someone to show you and USE THE MIRRORS. Doing compound exercises wrong is not just ineffective, it's dangerous. But they are way more effective than 10-lb dumbells, and it's how your body was MEANT to work. If you lift 3x week, this book is a six-month program. Most trainers won't put you on that organized a program--my trainer didn't have me doing chinups in 6 months! Anyone can go to the gym and do the same four things over and over--having 2 workouts to alternate between, knowing when to change them up, and having the workouts be designed with a common goal is what sets this book apart. I'm just worried what I'll do in month 7--maybe the author will do a follow on! Written on August 1, 2008 Summary: Most successful book for me New Rules of Lifting for Men was quite interesting, but I didn't do anything with it as it was so targeted at men. But I eagerly bought this new women's version, which is similar in some ways but overall is quite different and definitely targeted for women. I enjoyed Lou Schuler's witty writing style and offbeat humor, which made the information easier to digest and less dry. I read this entire book carefully front to back (important to do!!) and decided to implement co-writer Alwyn Cosgrove's workouts exactly as written and stick with it. One caveat: I think this book and its workouts is NOT for total beginners. In a way, you have to "arrive" at this book and the ideas it presents. I think if you were a newcomer to weight training you'd need some help with the exercises and proper form (particularly the squats and deadlifts, which must be done correctly to avoid injury). As a newcomer you would not have the frame of reference to appreciate the total brilliance of the workouts. I've worked out and tried many different programs in the last 10 years. I admit to having a tendency to "over-do" my workouts, my approach was always "more must be better", and consequently I always burned out on the programs and the 2-hour workouts I'd end up doing. Despite my hard work, I never got the results I wanted. Coming into this book, I knew a lot of weight routines and was familiar with proper weightlifting form. At first glance I thought the routines didn't look hard or detailed enough, that there were too few exercises! But I was WRONG! Despite the apparent simplicity of the workouts, they are not easy or fluffy. Rather, they are quite substantial because they are not isolation exercises. Every exercise works multiple muscles at one time. Fewer exercises but more muscles worked in a natural way. (Think of tripceps kickbacks with dumbbells: This is not a movement you'd ever do in real life. Plus, it's not great for your elbows!!). This book argues that to build muscle, gain strength and lose fat, you need to concentrate on multi-joint type exercises (i.e. squats, deadlifts, pushups, step-ups etc.) and not waste time with a multitude of individual isolation type exercises (i.e. bicep curls, tricep kickbacks and pushdowns, etc.), Alwyn Cosgrove's exercises are designed for practicality in real life utility. Having the strength to lift heavy things is a reality....hence the value of squats. On the other hand, laying back at an angle on a leg press machine and pressing weights outwards and upwards is not something we would do in real life. He stresses fewer reps with increasingly heavier weights. Strength over endurance. The reasoning behind each exercise is explained, and you need to be willing to do the background reading in this book so you can absorb the logic of the workouts and their design and sequencing. Coming into this book with my previous weightlifting experience, faulty though it was, this program immediately made a whole lot of sense as a truly different approach. I knew all my previous efforts hadn't paid off to my satisfaction, so I was finally ready to try this new approach: Stick mostly to big muscle exercises, no isolation exercises at all, fewer reps, lifting progressively heavier (no "Barbie weights!!"), and LIMITED exercises per workout (usually just 5 exercises), and short but high intensity interval cardio if any at all. (Cardio is not emphasized here). Each workout takes about 30 minutes, ideally done 3 days a week (although two workouts can suffice, but 3 is ideal) requiring at least a day between weight workouts (I generally did Mon-Wed-Fri). I have resisted my previous tendency to "do more", so I've done the workouts strictly as written and haven't added anything additional. I wanted to see what results I would get with the program "as written." And surprise....I've got better, more defined biceps doing pushups, squats and deadlifts (but not a single bicep curl), my quads, glutes and hamstrings are rock hard and strong without any of the hamstring curls, leg extensions, etc. The squats, deadlifts, step-ups, pushups and a few other things have worked wonders in just 4 weeks. In this short time I'm stronger and more defined than I've ever been. I'm really quite amazed. The program is divided into a number of levels (varying weeks of length per level), with each level having 2 alternating workouts (so you never do the same workout twice in a row--important to prevent plateaus). If you do all the levels and workouts, the whole thing would take about 6 months to finish. --> This is NOT a quick fix, it's steady strength development done realistically over a reasonable time. It requires commitment and a solid determination to follow the program as presented (if you "tweak" it, you're not doing the program). After finishing the program you could then repeat it to hold on to your progress level. I decided to wait until I was adequately into the program to review it. Now after about 4 weeks, here's my initial opinion: I can already tell this is the BEST program I've ever embarked upon and I'm seeing results already on a level which I never reached previously.....not even after 12 weeks of Body for Life! I've got stronger, more defined biceps than ever before without doing a single bicep curl! Back of the arm flab is gone! Quads are firm without a single leg extension! Squats and Deadlifts are amazing, and those two alone target an incredible number of muscles all at once. My mid section fat is rapidly diminishing, despite a pretty modest amount of ab work (so far in Level 1, only modest reps (2 sets of 15 reps on two stability ball exercises divided between two different workouts: jackknives in one workout, and ball crunches in the other workout, that's it for Level 1). No endless ab work here! After all, most of the OTHER exercises are also working your abs! I'm incredibly impressed with this program. I can say it is working better for me than the multitiude of other programs I've previously tried in the last 10 years. And I work out far less, usually 3 weight workouts a week (occasionally only 2), with 20 to 30 minute interval cardio (elliptical) usually done after weight workouts or sometimes an interval aerobic workout on days I don't do weights. The max I go to the gym in any week is 4 times. The structure of the program has allowed me to stay very positive and enthusiastic about the program. I really like the full body nature of the workouts (I previously had done upper vs. lower body days), It's nice to have alternating workouts.....not so boring. I like the challenge of gradually increasing the weight on the various exercises. (Note: on this program it's important to keep a record of all workouts). This a program you can sustain forever because it doesn't burn you out mentally or physically--importantly, you are not overexercising to get results. The program can actually be fit into your life quite nicely. I look forward to the workouts! I feel great afterwards! The book has what appears to be a good nutrition section, although I don't follow it because I have certain dietary restrictions (no gluten grains, for example) that don't fit with the recipes and recommendations. But it looks very solid for most people. I don't consider the nutrition section to be the most important part of the book since at this point in time I've got a very careful nutrition plan that works for me. The nutrition part would be good for someone who has a relatively controlled diet already. It would probably be hard for someone who is a junk food junkie to transition to what is presented here. Final thoughts about fat loss: This is probably not the book for someone looking to lose 50-100 or more pounds. It's for someone who is probably 30 lbs. or less from goal and who has worked out before, who has a certain level of current fitness, and who is comfortable in the weight room. You need a certain level of independence and self motivation. Having these prerequisites, this book is a wonderful blueprint for getting to your goal, and you will lose that last fat in the process. The only negative was a tiny bit of vagueness in figuring out the exercise routines. A blank workout sheet is in the book, or you can go to a website and print off a workout sheet, but I didn't like the setup of either of them so I used a spreadsheet program to create my own workout sheets. It took me a bit of time to figure out the Levels/workouts and precisely how they worked (a fully filled out sample would have been nice and would have cleared up this confusion). It's important to record every workout, the weights used, etc. as this is your record of progress. Since you are alternating between two workouts I think it would be difficult to remember what you did/what weights you used previously if you weren't writing it all down. The idea is to consistently challenge yourself with more and more weight (slowly, of course). At the end, it will be nice to see a record of how you got there! If you are a relative newbie to exercise and are someone who needs to get your diet under control, doing Body for Life would be a very good way to get your diet under control and learn weightlifting basics. After that you might be ready for this program. Written on July 30, 2008 Summary: An excellent fitness guide I recommended --- but criticized New Rules of Lifting (for men) because it excluded women. Well, thanks to the authors, my criticism is now stilled. And thank you, authors. I like this book very much. It covers three areas. First, it discusses the general differences in women's fitness problems and that of men. It also explains how women can expect somewhat different results in some areas. Everything is backed up by science and studies. Unfortunately, not nearly as many studies have been done on women than men. No surprise there. The book also has a section on nutrition, including some good recipes along with the nutrition information such as calorie count, etc. It had some great protein shake recipes, which I appreciated. I found some of the recipes out of step with most clean eating recipes I use. Most of them look great and any can be modified, of course. But, as an example, one simple recipe called for cottage cheese and cashews. Not a bad mix. But as nuts go, the cashew, while tasty, is not among the best for the heart and it didn't say to use unsalted. The exercises are not something I plan to follow. First, it lays out a plan of exercises for a certain period of time. I'm not one to follow a certain path in my workouts. But then, I may be older than the average reader and been lifting longer. So, for others, it's probably a great idea. On the other hand, it gave no modification for those of us with bad knees and shoulder injuries and such things as happen to most of us as each day turns into another. And one or two (the pullover comes to mind) can be dangerous and lead you into trouble. The pullover is one of seven exercises to avoid in fitness lifting. If you're a professional bodybuilder, you're on your own. Any exercise done behind your neck is to be avoided. I especially like the part where the author explains that you actually need "more" calories to lose weight, not less. He shows how to speed up your metabolism. He is dead-on right here. I know. I read that in Tom Ventura's ebook, Burn the Fat, Feed the Muscle. I had hit a one-month plateau after losing ten pounds. I re-read that old ebook and learned I should eat more, not less. I did, and the weight started coming off in a matter of days! (I have to add I did one extra workout as well.) I recommend that ebook, by the way. So my favorite part of this book is the first section. In fact, it's worth the price of the book and it will be good to look back on and refer to as needed. It guides you on how often to workout and tells you to use heavy weights. I like that. Too many women use those little sissy red, yellow and blue weights and lots of reps and it's stupid. What is that? Real women need muscle to do all we have to do and get through life. We need muscle to age successfully and not end out in a rest home with the feeble. Bring on the muscle! Lift iron, not little pretty bobs. But when you start lifting heavy and as you age, you'll want to buy some of Jim Johnson's books on exercises for torn rotator cuffs and other issues that happen with age and over training. Or, can happen. This book doesn't deal with modifications or injury. On the whole, this is a fantastic book. The authors have done an excellent job and Lou Schuler, who did the writing, writes in a friendly, conversational manner. He is not condescending as some men tend to be. Although, it's very clear that he knows he's a man writing to women and he writes differently than in his book written for men. As with all books, you have to take from it what you need and let the rest go. But I recommend this book to every woman of any age. If you want to be healthy and ward off the bad things that happen to older women, you must lift weights! And you must begin now to eat right and understand how to protect yourself from the ravages of time. This book will get you going. Buy it! - Susanna K. Hutcheson  Written on July 28, 2008 Summary: Good book for some women, not for others. As a Personal Trainer, I am very familiar with Cassandra Forsythe and Alwyn Cosgrove's work. You can't go wrong with Cassandra's diet plan. She has done a lot of research, and has had some great success in combining diet and resistance exercise for reducing body fat. As far as Alwyn's exercise plan, you will see great results if you put the effort into his exercises (but start off with lighter weights as the book recommends) His "no-nonsense" approach to full body training has a proven track record for getting his clients in shape and reducing body fat. However, I have one warning if you are thinking about buying this book and you have trained like a bodybuilder in the past. Almost all of my clients are female and they know what they want. They want a "leg day" or a "butt day" or an "arm day". If they are paying my salary, they want their money's worth and they want to feel it in their glutes or biceps the next day. This is especially true if we feel their biceps need more work to catch up to the triceps, or if their shoulders or calves need more work to sculpt that muscle to bring it in proportion with the rest of their body. I can talk until I'm blue in the face about how Alwyn's approach is the best for loosing body fat, but if they don't feel it in a target muscle group, they aren't coming back, and they will do it on their own. As a trainer that follows the bodybuilder workouts, I will agree with these women, that hitting a certain muscle group in an exercise session still has its place in the gym. Written on July 27, 2008 Summary: Worth buying even in hardcover This workout book is inspiring and helpful. At first, I checked it out of the library only. Then I thought I'd buy it when it was issued in paperback--but I liked it enough that I decided to just get the hardcover version. I particularly liked the author's no-nonsense tone of voice, as when he punctures various myths about certain kinds of exercise being able to make muscles "long and lean." (A muscle is a muscle--you can make it strong and bigger but it takes its shape from your genes and you cannot "sculpt" it as so many hope.) The book also demystifies issues like "how heavy should the weight be" and "should I eat anything special after lifting." I also liked the clear directions for each exercise. I finally became brave enough to do "real" squats with a squat rack (instead of a Smith machine or a leg press) after reading the book. The routines, at least the first set, are do-able in 30 minutes or less. It remains to be seen whether I will ever look even remotely like a goddess, but I do feel I'm getting a good workout in less time than before. I wish that the author provided more alternatives to the machine-only exercises. For example, one routine calls for you to use the lat pull-down machine, but I don't have one of those at home and I don't always like to travel to the gym. And some of the non-weight-bearing exercises seem to call for more reps than the author prescribes. But I do most of my workouts at the gym so this isn't a huge hardship. For those women who are reasonably familiar with lifting but are not necessarily complete hard-body gym rats, this book is worthwhile. |
| Comparison map |
| Wondering how the book "The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess" relates to similar books? Find out at a glance here: |
| Price comparison |
 The New Rules of Lifting for Women: Lift Like a... |
 101 Workouts for Women: Everything You Need to Get... |
 New Rules of Lifting: Six Basic Moves for Maximum... |
 The Eat-Clean Diet Cookbook: Great-Tasting Recipes... |
 The Eat-Clean Diet: Fast Fat-Loss that lasts... |
 Making the Cut: The 30-Day Diet and Fitness Plan... |
| Our price | $16.24 | $10.17 | $16.35 | $13.57 | $11.53 | $10.17 |
| List price | $25.95 | $14.95 | $25.95 | $19.95 | $16.95 | $14.95 |
| Lowest used price | $10.88 | $8.99 | $7.99 | $5.00 | $3.99 | $8.78 |
| Lowest new price | $10.82 | $9.22 | $11.47 | $5.00 | $4.68 | $8.77 |
| Catalog | Book | Book | Book | Book | Book | Book |
| Release date | 2007-12-27 | 2008-01-01 | 2005-12-29 | 2007-10-25 | 2007-01-08 | 2008-01-22 |
| Media | Hardcover | Paperback | Hardcover | Paperback | Paperback | Paperback |
| Number of pages | 272 | 176 | 320 | 344 | 232 | 288 |
| Ean | 9781583332948 | 9781600780233 | 9781583332382 | 9781552100448 | 9781552100387 | 9780307382511 |
| Book Isbn | 1583332944 | 1600780237 | 1583332383 | 1552100448 | 1552100383 | 0307382516 |
| Link to shop* (opens in a new window) | BUY IT NOW* | BUY IT NOW* | BUY IT NOW* | BUY IT NOW* | BUY IT NOW* | BUY IT NOW* |
| take one out? |
|
I am here: Home > Books > Subjects > Sports > Coaching > Rules Lifting Women Lift Man Look Goddess
This website will be shutdown on 2008-04-01.
|
 E-mail this page |
|
About the Simplest Shop | Help | Term of Use | Privacy Policy
Home | Contact us | Bookmark us | get paid for writing |
|
Copyright Simplest-Shop.com 2004. All rights reserved |