{"id":4316,"date":"2012-01-22T09:10:32","date_gmt":"2012-01-22T14:10:32","guid":{"rendered":"http:\/\/www.glutenfreeislife.com\/?p=4316"},"modified":"2012-01-22T09:12:12","modified_gmt":"2012-01-22T14:12:12","slug":"review-the-new-rules-of-lifting-for-women","status":"publish","type":"post","link":"https:\/\/www.glutenfreeislife.com\/?p=4316","title":{"rendered":"Review: The New Rules of Lifting for Women"},"content":{"rendered":"<div class=\"wlWriterHeaderFooter\" style=\"float: none; margin: 0px; padding: 4px 0px 4px 0px;\"><iframe loading=\"lazy\" style=\"border: none; width: 450px; height: 80px;\" src=\"http:\/\/www.facebook.com\/widgets\/like.php?href=http:\/\/www.glutenfreeislife.com\/?p=4316\" frameborder=\"0\" scrolling=\"no\" width=\"320\" height=\"240\"><\/iframe><\/div>\n<p>Strength training is an important part of my workout regimen.\u00a0 It should be a part of your life, too, especially if you are a woman.\u00a0 <a href=\"http:\/\/www.livestrong.com\/article\/156719-importance-of-strength-training-for-women\/\" target=\"_blank\">Why<\/a>?\u00a0 It helps keep our bones strong as we grow older.\u00a0 My biggest struggle with strength training has always been not knowing what to do, when to do it or how to go about it.\u00a0 <a href=\"http:\/\/www.glutenfreeislife.com\/?p=3457\" target=\"_blank\">Last spring<\/a> I had seen many bloggers mention the The <a href=\"http:\/\/www.thenewrulesoflifting.com\/nrol-for-women\">New Rules of Lifting for Women<\/a>, so I decided to check it out.<\/p>\n<p><a href=\"http:\/\/www.thenewrulesoflifting.com\/nrol-for-women\" target=\"_blank\"><img decoding=\"async\" src=\"http:\/\/www.thenewrulesoflifting.com\/assets\/images\/userPics\/1291341855_6290.jpg\" alt=\"\" \/><\/a><\/p>\n<p>(<a href=\"http:\/\/www.thenewrulesoflifting.com\/nrol-for-women\" target=\"_blank\">source<\/a>)<\/p>\n<p>More about the book:<\/p>\n<blockquote><p>In <em>The New Rules of Lifting for Women<\/em>, 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 building a fit, strong body.<\/p>\n<p>This book refutes the misconception that women will \u201cbulk up\u201d if they lift heavy weights. Nonsense! It\u2019s tough enough for men to pack on muscle, and they have much more of the hormone necessary to build muscle: natural testosterone. Muscles need to be strengthened to achieve a lean, healthy look. Properly conditioned muscles increase metabolism and promote weight loss\u2014it\u2019s that simple.<\/p>\n<p>The program demands that women put down the \u201cBarbie\u201d weights, step away from the treadmill, and begin a strength and conditioning regime for the natural athlete in every woman.<\/p><\/blockquote>\n<p>I have to admit that I was very intimidated by some of the exercises in this book.\u00a0 I am not sure if that was due to my being afraid that I wouldn\u2019t be able to do them, or not wanting to call attention to myself in the gym.\u00a0 Whatever the reason, I got past it and made a plan.\u00a0 I made copies of the pages where the exercises for the stage I was in were demonstrated.\u00a0 I had my workout log printed &amp; labeled.\u00a0 I really had no excuse.<\/p>\n<p>There are 7 stages in this book that will take the better part of 6-8 months, depending on how many times per week you do the workouts.\u00a0 I chose to do them twice a week, as that fit best in my training program, but you can do them up to three times per week, but not on consecutive days.<\/p>\n<p>I have now completed 5 stages of the 7.\u00a0 The 6th is optional and the 7th stage I opted out of because I am starting The New Rules of Lifting for Abs this week (more on that later).\u00a0 As much as I complained about some of the exercises in some of the stages, I can see and feel a definite increase in the strength &amp; tone of my body.\u00a0 After adding this plan to my repertoire, I was finally able to PR the half marathon on my 5th attempt, smashing my previous best time by almost 4 minutes.\u00a0 I truly believe that increased leg strength is the reason behind this.\u00a0 A couple of the stages, I believe 3 &amp; 5 (I leant my book to a friend), call for a \u201cbody weight matrix\u201d at the end of the workout, that is brutal.\u00a0 It consists of doing the following twice:<\/p>\n<p>25 squats<br \/>\n12 lunges each side<br \/>\n25 jumping squats (I omitted jumping in the best interests of my IT band)<br \/>\n12 lunge jumps each leg (again, no jumping, just walking lunges)<\/p>\n<p>I did incorporate the jumping part of the last 2 exercises last fall and those are no joke. Prepare to cry.\u00a0 LOL!\u00a0 Complain as much as you like, but there is just no better workout, in my opinion, for your glutes, hips, and legs than squats &amp; lunges.\u00a0 When I was sentenced to physical therapy in the past for hip flexor &amp; IT band injuries, these were some of the exercises I was given to strengthen those areas.\u00a0 Runners, women in particular, tend to have weak hips and glutes, so this is a great compliment to running.<\/p>\n<p>The best part about this plan is that you can cater it to your needs.\u00a0 If you don\u2019t have some of the equipment available, there are alternative exercises listed. I did not follow the nutrition plan in this book because I feel that my diet is adequate to fuel my body.\u00a0 The New Rules of Lifting for Women can be <a href=\"http:\/\/www.livestrong.com\/article\/156719-importance-of-strength-training-for-women\/\" target=\"_blank\">purchased on Amazon.com, Barnes &amp; Noble, etc<\/a> for $12.00 \u2013 $18.00 in hardcover, paperback or digital versions.<\/p>\n<p>Now, onto my next adventure in training.\u00a0 A friend recommended the newest book in the \u201cNew Rules\u201d series \u2013 \u201c<a href=\"http:\/\/www.thenewrulesoflifting.com\/nrol-for-abs\" target=\"_blank\">The New Rules of Lifting for Abs<\/a>\u201d.\u00a0 In lieu of completing stage 7 in The New Rules of Lifting for Women, I have opted to start the new program.\u00a0 The program is structured a little differently and focus on crunch-free workouts, which are best for avoiding back pain, which I have been suffering from lately.\u00a0 I will make sure to share my thoughts on this book once I get through it.<\/p>\n<p>***Don&#8217;t forget to enter the <a href=\"http:\/\/www.glutenfreeislife.com\/?p=4307\">Katz Gluten Free giveaway here<\/a>!<\/p>\n<div class=\"linkwithin_hook\" id=\"https:\/\/www.glutenfreeislife.com\/?p=4316\"><\/div>\n<script><!-- \/\/LinkWithinCodeStart\nvar linkwithin_div_class=\"linkwithin_hook\";\nvar linkwithin_site_id = 135270;\n\/\/LinkWithinCodeEnd -->\n<\/script>\n<script src=\"http:\/\/www.linkwithin.com\/widget.js\"><\/script>\n<a href=\"http:\/\/www.linkwithin.com\/\"><img decoding=\"async\" src=\"http:\/\/www.linkwithin.com\/pixel.png\" alt=\"Related Posts with Thumbnails\" style=\"border: 0\" \/><\/a>","protected":false},"excerpt":{"rendered":"<p>Strength training is an important part of my workout regimen.\u00a0 It should be a part of your life, too, especially if you are a woman.\u00a0 Why?\u00a0 It helps keep our bones strong as we grow older.\u00a0 My biggest struggle with &hellip; <a href=\"https:\/\/www.glutenfreeislife.com\/?p=4316\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n\n<script><!-- \/\/LinkWithinCodeStart\nvar linkwithin_div_class=\"linkwithin_hook\";\nvar linkwithin_site_id = 135270;\n\/\/LinkWithinCodeEnd -->\n<\/script>\n<script src=\"http:\/\/www.linkwithin.com\/widget.js\"><\/script>\n<a href=\"http:\/\/www.linkwithin.com\/\"><img decoding=\"async\" src=\"http:\/\/www.linkwithin.com\/pixel.png\" alt=\"Related Posts with Thumbnails\" style=\"border: 0\" \/><\/a>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[],"tags":[],"class_list":["post-4316","post","type-post","status-publish","format-standard","hentry"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p1R9ov-17C","_links":{"self":[{"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=\/wp\/v2\/posts\/4316","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4316"}],"version-history":[{"count":4,"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=\/wp\/v2\/posts\/4316\/revisions"}],"predecessor-version":[{"id":4319,"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=\/wp\/v2\/posts\/4316\/revisions\/4319"}],"wp:attachment":[{"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4316"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}