The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess | 
| Authors: Lou Schuler, Cassandra Forsythe
Creator: Alwyn Cosgrove
Publisher: Avery
List Price: $25.95
Buy New: $13.99
You Save: $11.96 (46%)
New (33) Used (10) from $13.98
Rating:  50 reviews
Sales Rank: 1663
Media: Hardcover
Pages: 272
Number Of Items: 1
Shipping Weight (lbs): 1.4
Dimensions (in): 9.4 x 7.5 x 1
ISBN: 1583332944
Dewey Decimal Number: 796.41
EAN: 9781583332948
ASIN: 1583332944
Publication Date: December 27, 2007
Availability: Usually ships in 1-2 business days
Shipping: Expedited shipping available
Condition: SATISFACTION GUARANTEED! NEW Book! May have remainder mark. Most orders ship within 1 BUSINESS DAY with ORDER CONFIRMATION.
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Product Description
Finally, a weight-training book that doesn t treat women like weaklings!
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 Cassandra Forsythe 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.
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| Customer Reviews: Read 45 more reviews...
 "New Rules" Rules January 3, 2008
swimmer45
234 out of 237 found this review helpful
"Lift like a man, look like a Goddess" says the book. But is it true? I believe it is, and this book is right on the money. It is cleanly divided into three parts.
The first part discusses the similarities between men's and women's bodies as it pertains to weight lifting- and why they should train the same. I agree with the book on this point entirely. While women's muscles won't get as big as a man's from lifting weights, the stimulus to make a woman's muscle bigger and stronger is identical to that of a man's- overload the muscle with progressively heavier weights.
Part two, "You aren't what you don't eat", is the eating/diet section of the book. A lot of wisdom is also packed in here as the book gives the reader a lot of basic nutrition info, such as calorie needs, protein intake, etc. The reader is also introduced to the four "Ironclad Rules" which include: you must eat breakfast, you must eat a total of 5 meals and snacks a day, you must have a post-workout recovery shake on the days you lift, and you must have more calories on workout days than the other days. Meal plans are nicely laid out for the reader in this section as well.
Lastly comes part three, "Resistance is vital." Of course this is the section that discusses the workout routines and the exercises. Without going into details, you work out 2-3 times a week, and the workouts are divided in 7 stages (each with a certain goal) which roughly give you 6 months worth of workouts- which I might add, are all highly detailed in the book. Pictures of warm-up exercises and the resistance exercises are included and very easy to follow. Weight lifting exercises are nothing crazy, with a lot of them being sensible, basic exercises such as squats, deadlifts, and various presses.
As a trainer, I found this to be a very sensible weight lifting book for women. Yes it does invovlve some work, but then again that is the only way to make a muscle stronger, whether you're a man or a woman- which is the whole point of the book. Based on a lot of sound science, I give it two thumbs up for a very helpful, effective, and "doable" book. Also recommend Treat Your Own Rotator Cuff for readers who have a shoulder problem that interferes with their training.
 For serious weight training December 28, 2007
TheCafeWriter (Chicago, IL USA)
51 out of 71 found this review helpful
This is truly a book for women who aren't afraid of gyms or barbells, who want to get serious about their efforts, and who want to see real results.
It's a mix of straight sets and superset total-body workouts with emphasis on functional fitness and periodization, so it's built around 6 basic multi-muscles moves (such as squats and deadlifts). There's also a progession with a mix of variations to prevent workout boredom. It's a little hard to figure out the charts at first glance, but what they've done is spell out every workout for you.
The workout incorporates use of a barbell, dumbbells, a step, and a stability ball (but you don't need all of them). You can do a home workout with this book, but having a gym membership is helpful.
I like the eating plan, too. There's not a lot of elaborate recipes, and most of it is pretty simple. It builds on plans like the Zone and other similar 30/30/40 types of diets.
The only con I have with this book is that there aren't variations within a given exercise to make it easier or harder. Some of these will be very easy for a beginner but others will be quite challenging.
Not Girly...GRRRLY! January 3, 2008
Linda Vargas (Tamarac, FL United States)
42 out of 55 found this review helpful
I was so excited to get this book, I read the whole thing the day I got it. It gets down to business pretty quickly. No pages of gushing testimonials or before-and-after pictures to take up space. Just the facts, ma'am (and a protein shake, please). Lou Schuler is direct and pleasantly engaging in his explanation of The New Rules of Lifting for Women. He is also very thorough. The reading gets a teensy bit tedious here and there, but it would be a disservice to you if it weren't. He also offers the courtesy of his notes in the back of the book, which cite the majority of his sources (to the best of his recollection).
I appreciate the honesty and straightforwardness with which he writes. I even understand his perspective on why he omits motivational talk from the text. Several of the exercises in the workout section are new to me, which is motivating enough. If I can perform, frankly, any of those workouts...I'm one tough broad, LOL!
Everything in the workout section is explained and charted for you. There are pictures which illustrate the exercises (thank you!)Workouts are set up for you for seven weeks. The nutrition section is super-sensible, with recipes for dishes that you wouldn't mind sharing. No weird or exotic ingredients. It's not fat- or carbophobic, either. And you get to EAT, ladies! Five times a day. Six, if it's a workout day. That practically makes eating a hobby! You can even have some dark chocolate. I'm excited to be doing this, mostly because of workouts with exercises I've never seen before. Lift like a man; look like a goddess!
take your place in the weight room!!! January 11, 2008
L. Montgomery (South Carolina)
33 out of 38 found this review helpful
Why, oh why, do women think they should do 50 reps with 2 pounds? Ladies, you are picking up 40 pound children, 20 pound grocery bags, 8 pounds of milk to pour on your cereal...You have not bulked up from these activities you do everyday, so...you won't bulk up in the weight room. There are a small percentage of women who happen to be extremely athletic, and these are the women you see who are huge, but what are the chances that you are one of these women? Don't you think you would have noticed it by now? Let me tell you how it really is: Weight training is like going to school. If you do it regularly, and do your homework, you will graduate and learn something along the way. If you cram, or mess around, you will fail. Truly, when you weight train, you are building a mountain one shovelful at a time. All you get to do is put one shovelful of dirt on the pile per day. So one day of work does not look very impressive, but after awhile, the pile gets pretty big. THAT is what weightlifting is...slow and steady wins the race. Please do not imagine that there are any quick fixes. Go into the weight room, do squats and deadlifts like you are a man, and you will look like you are a GIRL again. Not like your mother. PS: I do a modified powerlifting routine, I work out with the heaviest weights I can possibly lift with proper form, I strive to add weight every time I go to the gym, I've worked out religiously for 15 months, and I weigh 126 pounds at 5'5". I look better now than I have in my entire life. Do yourself a favor and learn to lift heavy!!!
A woman's place is in the weight room January 1, 2008
Christine Babb (Boston)
21 out of 24 found this review helpful
Since it's New Year's Day and my gym is closed (not to mention, it's snowing AGAIN here in southern Maine), I finally have some time to peruse my new copy of The New Rules of Lifting for Women. THANK YOU, LOU for such a fabulous book!!
Finally, someone is telling women that if they are serious about wanting to lose weight and get fit they need to step away from the treadmill (and stair climber and elliptical machine!) and PICK UP SOME WEIGHTS. Lou takes cutting edge research on training, distills it into easily understandable hunks of information, and sprinkles a heapin' helping of humor on top of it all.
The section of the book about nutrition and eating (I cannot, in good conscience, refer to it as "dieting") is straightforward and no-nonsense. You need to cut out the crap, but not calories, when you start training hard.
The workout programs were developed by the amazing Alwyn Cosgrove. (If you can't train in person with the guy, using the programs he's put together is probably the next best thing.) Individual exercises are explained in great detail, with as much (or more) emphasis on the "why" as there is on the "how to".
I've been lifting weights on and off for the past eight years (more "off" than "on" for the last three or four, I must admit), and I'm really looking forward to retooling my workouts with the help of this book. Now if it would just stop snowing long enough for me to get to the gym, I'll be all set...
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