The New Rules of Lifting for Women

You squat with free weights in your hands. A lot of women starting out can only use body weight. I think I started with 10s and ended with 30s. Now I have to use a bar if I squat because my grip strength won't allow me to do more than that.

If you believe yourself to be strong enough to skip over squats with handheld weights, then go to barbell squats.

I'm about 4 workouts in and loving it, I know others have finished it and look great.

I LOVE IT!!! I'm in the group mentioned before and I'm now in the middle of stage five. he book is a quick and informative read. I recommend getting a hardcopy because you will need to keep referring back to it and flipping between the Workout schedule and descriptions of exercises. I've lost 15lbs and 15 inches in the last six months; however, weight loss is not typical and you need to be ok with the scale staying put as your body burns fats and builds muscle.

I read it! I think it's a must read for all women!!! Here's a blog I wrote about it below -

Finished reading the 'new rules of lifting for women'. IMO IT'S A MUST READ FOR ALL WOMEN. Especially if you feel you're at a plateau!!! Whether you plan on undertaking the workouts they've outlined, lift on your own, use calisthenics or body weight exercises or are just not interested in a strength training program at all......the information in the book is helpful and eye opening!! So many women are stuck on the eternal treadmill….a steady repetition of too few calories, not enough protein and excessive cardio. They don't get enough calories or protein to fuel their muscles, so they don't get the results they're seeking, so they work harder on the treadmills, ellipticals, spin class, running and on and on and they slash calories even more only to get the same unsatisfactory results. In order to see a change you are going to have to step out of your comfort zone and make a change!

1 – take a good look at your diet and wrap your head around the concept of 'eating more to weigh less'.
2 – protein protein protein (way more than what MFP guidelines, they are set too low)
3 – even if you're not interested in ditching the cardio (I love my cardio workouts!!!!) be open to changing them up. Step off the treadmill and get to a kettle bell class, invest in Jillian Michaels 30 shred or my favorite so far her Extreme Shred DVD, do HIIT's they are amazing (high intensity interval training)
4 – if you're inclined to pick up weights…make sure they are heavy enough so you are challenged


Disclaimer and other stuff -

If you're a cardio junkie and it works for you...awesome! Carry on! But I can tell you personally that I was a cardio junkie too and it worked through out my 20s, 30s, 40s, I had a great figure. At 53 and in menopause, cardio alone is just not cutting it!!! Things are going south and fast!!! It's like I went to bed one day and woke up in some old ladies body lol. At any age your workouts should be varied, cardio and strength, BUT ESPECIALLY once you hit perimenopause and menopause!!!!

Eat more doesn't mean poptarts and beer:drinker: (although that sounds really great right now). Eat more, eat mindfully and EAT MORE PROTEIN. Carbs of the fruit, veggie and whole grain kind are good for you, carbs of the cheetos variety are not :mad:

'lifting heavy' is different for everyone. You're gonna need to get in touch with your body and be honest yourself. Is that 5lbs dumbbell really challenging you??? Step out of your comfort zone and grab something heavier!

HIITs and Calisthenics - I love these. You can find a tun of these workouts that you can do at home on PInterest and Youtube and all over the internet...no excuses.

For the first stage it's just Squats. As you progress through the stages you will see the more difficult variations. The first stage is about doing the basic move and continually increasing the weight with which you can do it.

I also have the e-book and regret purchasing it that way - it is the WORST e-book I have ever purchased. No links for page references - plus the workout charts are pictures so you can't increase the size of your text for those and you can't just flip through the exercises. I have had moderate success with doing text searches when looking for something.

Huh, I bought it as an ebook and didn't have problems. What I did is highlight the name of each exercise at the beginning of the how-to, and than access it by going to "My notes and highlights". I am accessing on a tablet though and not a basic ereader.

I LOVE this book. Just started reading it yesterday and couldn't put it down, half way done. Can't wait to start the program!!!

I highly recommend reading it. I have yet to do the program, but the info in the book is fantastic. Definitely worth checking out