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The New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove

Lift like a Man, Look Like a Goddess

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 achieving healthy fitness.
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 training 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.
The truth is that 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.
There are many good nutrition notes about including plenty of eggs, cottage cheese, nuts and other good foods into our diets. And some of the recipes include wholesome, healthy ingredients: salads with avocado and beans and tuna, lentils, grilled shrimp, chili scallops, oregano chicken with tomato-olive sauce, and homemade vinaigrettes (all with the nutrition information provided) to name a few. There’s a sample full-day meal plan using these recipes for a 1,700 calorie plan and a 2,000 calorie plan.
The third section, the largest in the book, talks about the workouts you will be doing. Schuler breaks the workouts into 7 stages. The seven stages will take you about 6 months if you workout three times a week. He says it is acceptable to work out 2 times a week but it will obviously take longer. Each workout is laid out in a chart instructing you how many reps and sets you should do that day. It also refers you to a page in the book where each exercise is explained. The explanations have a photo of someone doing the exercise with detailed text on how to do the exercise. Schuler is also clear on why you should be doing these sorts of routines and what you should expect to achieve.
The New Rules of Lifting for Women, now in paperback, will change the way women see fitness, nutrition, and their own bodies.
Finally, a weight-training book that doesn’t treat women like weaklings!

Men's Fitness - Total Body Plan by Bill Hartman and Alan Campbell

Easy-to-follow Body-Sculpting Programs That Adopt to ANY Body Type or Experience

No matter what level of body-building development you are at, The Men's Fitness - Total Body Plan will either get you started down the right road, if you are a beginner or optimize your program, if you have weightlifting experience. The following excerpt from Total Body Plan gives you some insight into to book’s concept.
“The point is you need a workout that is designed for you. The ideal plan is one that requires you to do the least amount of work in order to achieve the best gains. That’s logical, right? It ensures that you don’t sell your muscles short, overwork them, or waste your time.
We’ll be honest with you. Maybe you’ve never lifted weights before. Maybe you you’ve been lifting for years. A conventional bodybuilding plan might work for you and it might not. Either way, it’s not likely to be optimal. That’s why we’re going to show you the secret to discovering the perfect plan for building your perfect body.
The information that follows will help you understand the training program that we provide later in the book. No matter what your experience level is, you’ll be able to personalize the program for your needs. More importantly, you’ll be able to use the training principles presented here to help you create the workouts long after you’ve finished this book. After all, if you want to keep achieving the best results, your workouts have to grow with your muscles.” p.11

Total Body Plan begins with principles of effective training, written terms that anyone can understand, so that you know what you must focus on with your program and the basics of nutrition that are vital to building muscle and losing, not gaining, fat. Then, the book provides you a 12-week plan for obtaining results optimally for you.
You will spend the first 6 weeks building muscle through weight training, energy system training and eating the Maximum Muscle Diet. The work-outs are fully explained with tables listing the workouts, intensity required, number of sets and repetitions. Each exercise is illustrated with photos and instructions of how to perform each exercise using the proper form to maximize muscle growth. The Maximum Muscle Diet section tells you how much protein, fat and carbohydrates to eat daily and how much of that to eat before and after each workout to “feed your muscles” while you are optimally building muscle. It also tells you what you should not eat during this important phase of the program. This section of the book is augmented with an Instant Answers for typical problems experienced by new lifters.
In the second 6 weeks, you undergo a full-scale fat-loss phase to cut your body and achieve high definition of the muscles you developed in the previous six weeks. Total Body Plan provides workouts and diet plan for to sculpt your body as you have always wanted while preserving your hard-earned muscle. The book also provides an Instant Answers section for addressing typical concerns with these exercises.
The final 4 week phase specializes on chest and arm muscle development. This section provides exercises designed to maximize chest and arm size while maintaining the gains you’ve made thus far. It is completed with an Instant Answers for chest and arm muscle development. There is also a final Instant Answers section provided for troubleshooting and preventive maintenance.