Thoughts on New Rules Of Lifting For Women
| June 29, 2011 | Posted by Sweet Tooth Runner under Review |
HEY friends!! I am currently on a short residential nutrition course at a university, and I’ll be back on Friday! In the meantime, here’s me advocating possibly the best book I’ve read all year/ever. I was NOT sent this to review or anything, but I just loved it so much that I thought I’d share it with y’all!
grrs
This is the book: The New Rules of Lifting for Women by Lou Shuler.
When I first read the cover reading about a fitness and diet plan, I had serious doubts. I don’t want one of those thank you! BUT this book is SO much more than that. And my other doubt was why a book on lifting for WOMEN was written by a MAN. It’s all explained though in the intro, and it worked actually, even when it came to talking about periods! Don’t worry, there’s only a tiny bit of period talk 
gre
The first chapter outlines all the basics. It tells you WHY women should not lift the 2lb dumbbells but instead head for the heavy weights like the men, and briefly covers why low-cal diets are stupid. I LOVE the author’s informal and humorous tone! It made the book a very entertaining read as well as an interesting one, and it was very newbie-friendly, so no long words that people like me can’t handle! 
grs
“This book refutes the misconception that women will “bulk up” if they lift heavy weights. Nonsense! It’s 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—it’s that simple.”
rges
So far, so good! However, the doubts resurfaced when I hit this chapter:
Hmmm…! It was actually well said, and he wasn’t totally bashing cardio as I thought he would. He advocated interval training and HIITs, but says that endurance training isn’t good for fat loss. For me obviously, I still am going to do the endurance because I NEED to, and since my goal is not really to lose fat but to gain muscle, this doesn’t matter to me. He DOES warn that endurance training can hinder muscle growth, but I need to run distances so I’ll just have to make that compromise 
Like I said though, it is all very well said and restored my faith in the book.
gesz
And then this chapter came, and I wanted to HUG it.
YES PEOPLE. Carbs rock my world and I’ve always hated the diet emphasis on low-carbs! And there were so many more gems in this book:
Too right calorie restriction is the worst idea ever!! Here’s the bottom line about what happens when you restrict:
gsg
The nutrition part was definitely my favourite bit of this book! It’s hard hitting and gives the facts straight up. There was then a meal plan which must have been the first ‘diet’ plan I’ve ever seen with a 2000 calories a day intake!! LOVED it!!
grse
The book shows how the ‘Eat less, exercise more’ mentality is totally flawed and even dangerous. Um, you hear that Women’s Running magazine?!
One thing I wasn’t a huge fan of in this book however was the recipes. I don’t think there was a single vegan one (not that I expected there to be really!) but I found the strong emphasis on protein powders a little wearing. I mean, I use them, but I don’t think they’re as essential as it comes across in the book, and that there are just as good natural sources of protein that can be used. Just my personal opinion though!
gse
And then there’s the WORKOUTS!
There are 6 months worth of programmes, assuming you do the workouts 3 times a week for maximum benefit, with exercise variations to make them easier or harder. You can download logs to keep track from the NROLFW website where there is an awesome support forum too! It explains all the moves in the book, and gives reasons why a lot of commonly used exercises (like tricep kickbacks for example) are not very beneficial which was really interesting to know! And good because I’ve always hated tricep kickbacks
gesr
I did the first workout on Tuesday, and man ALIVE I can tell this is going to be AWESOME!! Hurt so good
I could not recommend this book more. That was the best £8 I have spent in a long time.
gers
Have you read this book? Thoughts on it, or any questions on it?
gres
Do you regularly strength train? Why, or why not?
ges
Okay, so I’ll be back on Friday night from my nutrition course! See ya then! <3
I’ve started strength training in the past month by going to BodyPump classes and doing more yoga. I definitely see a difference already and I want to try this book!
I SO Wnt to readd this!! YAY we are donig the same thing!!! excpet ill be here for 6.5 weeks! its tiring!!!.. ENJOY
wooo! This sounds right up my alley. Thanks for the review!
I bought this book last weekend and am currently reading it! I absolutely love it, and am SOOO glad I spent my money on it
I read this book and totally agree with you on all the points!!! I think I’ll start doing it 2x a week so I can include distance running. I still am debating whether or not to do the first set of workouts and then completely stop for marathon training, or continue to do it…we shall see!!
I loved this book as well! I just bought it and completely read it front to back before I started and I just did my first workout this morning. I was skeptical but afterwards I was sold! My arms and legs were so sore! I love the section about the carbs
I love, love, love, LOVE this book. Seriously. If my house was on fire, this is one of the things I’d grab before running out the door. It’s made me fall head over heels in love with strength training, and I’m on my second week of the program and I can already see/feel a difference. I was always bigger on cardio, but now? Strength all the way! I just love how it makes me feel so much stronger, and I can’t complain about the nice definition, either
I am definitely going to get this now. You have changed my mind.
Yes yes yes! I could never give up my cardio because running is too much fun. People who do it for fat loss do need it to live, but I do!
I hate to say I already knew all this, but I’ve been lifting for almost 5 years. I love it, and this book reassures that it is important! A lot of people say “oh your muscle is going to slow you down” but I don’t think that’s true. I also tend to slack on the nutrition side.. I need to get back on that! I also used to ALWAYS lift 3 times a week, but I’m slacking there too! I can’t wait to get back into it, especially now that I’m banned from everything but lifting and swimming!
Okay I am buying this book tomorrow….sounds amazing! And I have actually really been liking strength training lately…so this is gonna be great for me! Thanks for the review girl!
PS: I HATE tricep kickbacks!
You and Amanda are both tempting me so bad to buy this book!
neeed neeed it
I used to avoid strenght training as hell, but then I gave it a try and I was sold! The results I am seeing every day are undeniable and I feel so much better. The only “downfall”? I am also feeling so much more hungry! But it is not a bad thing actually
I’ve been wanting to buy this book for a while and this post just reinforced that! I always thought that cardio was key for weight loss but even after 3 weeks of strength training, I’m already noticing changes in my body! I am, for once, loving weight training and am opting for lower reps of higher weights instead of vice versa (my mistake in the past)! I’ve noticed that it has revved up my metabolism and I’m hungrier now but that’s only a good thing in my books
! It gives me a different kind of high than running which I love!
I’m gonna have to get this book! Even if I wouldn’t start lifting weights like crazy, I’m still a huge nutrition/fitness junkie..
I’ve been strenght training at the gym for a couple of weeks now (I used to just train at home), and I can already see some improvement in my strenght as well as my muscles! (helloooo, biceps! I sure have missed you)
I was just wondering, what are your thoughts on working out while sick? Of course it depends a bit on the illness (fever, mild flu..), but do you think one should stay out of any kind of exercise, or would e.g. yoga or walking get your seal of approval?
I SERIOUSLY recommend it!! It is awesome and haha it definitely doesn’t recommend lifting weights like crazy! The workouts are 3 times a week max and only like 20-30 mins a time!
I’m not an expert or anything, but personally I go mainly with how I’m feeling. If I’m feeling fine, then light exercise is good for me! Also the ‘above the neck’ rule I follow. If the symptoms are above the neck, i.e. a cold, then it’s fine to exercise. But if it’s sickness or a chest infection or something, then exercise is a no-no!
Hope you feel better soon! <3
Thanks, I’ve spent the whole week inside with runny nose and a fever, and I’m reeeally running out of things to do. Criminal minds has been a savior
I’m hoping I can hit the gym again next week, I’m going crazy just sitting indoros! (especially since it’s like +30C outside..)
Yeah, I agree with you on the exercising while sick thingie (kinda learned the hard way – I spent the whole month of February practically in bed thanks to pneumonia..). I’ve just been thinking about the subject a lot lately, since I’ve read so many people jump on the treadmill whether they’re sick or not.
I rather have 1 week with no exercise (and get a little crazy, thanks to the boredom..) than develop a month-long sickness that keeps me tucked in for a longer period of time.
I have a question, as I have seen this reviewed elsewhere- would you need access to gym equipment in order to follow the training plan, or could you do the exercises at home? I am asking as I only really do one strength session per week (body pump- the gym only does one) and so if I was to add another one it would have to be at home, as I am not a gym member and it is way to expensive to pay each time. Thanks and enjoy your course.
It says you can do the exercises at home, but you’d need a Swiss ball thingy and heavy weights (preferably a barbell, but dumbells will do). But yes the book does give adaptations for home gymmers!
Thanks for these thoughts – it’s a book I’ve heard a lot about and I’m very interested in.
I guess how much you get out of it depends on your goals. I’m training for a half marathon, so I’m running longer distances and love it – I don’t particular mind if it hinders muscle growth because that’s not my goal at the moment. Having said that, I know there are benefits to strength training and I’m trying to include at least one workout a week and would like to lift heavier weights and move on from the girly ones
I ordered this book a few days ago and can’t wait for it to arrive, especially after reading your review. I’ll probably wait until after my half to really get into it but I am looking to gain some muscle and can’t wait to try the plan out!
That was one of my first fitness books and you’re right. AWESOME book!
Argh, book number 21 on my Amazon wishlist! It looks so interesting, particularly the point about endurance cardio not being good for shedding fat. That could explain an awful lot in terms of the problems I’m having with my weight, and with building decent muscle to replace the flabby bits I’ve acquired (not being overly pejorative, but they are there, and they’re not particularly helpful when I’m jiggling about instead of running with aerodynamic precision!) I do wonder with regard to that though how the author can explain the uber-toned bodies of the elite marathon runners, who engage in endless cardio sessions yet have body fat in the 15% range.
Makes a change to have a non-diet diet plan too. I think that would be my favourite part of the book too, even if the emphasis isn’t quite right in terms of relying on protein powders and animal products. It would certainly be interesting to read.
Excellent review! You’re a far more talented (and intelligent!) writer than you give yourself credit for. You come across as a very discerning reader to me.
xxx
Great review Emma! After hearing so much about it from you and Amanda, I really want to read it! The only thing Im a little affraid of is to get “heavy” muscles that will slow my running. Cant wait to hear about your experience with that. Maybe it will only improve running! Then Im all in
You can’t realy bulk up unless you take crazy supplements, so don’t worry about getting ‘heavy’ muscle! Elite athletes have a LOT of muscle and it definitely doesn’t seem to hold them back!
Awesome review! I’ve been interested in this book for a while and think I’m going to have to purchase it after yiur review.
I looked at this book the other day and thought it looked great. I’m going to see if the have it at the library. I’m always looking for new lifting ideas.
I just downloaded the log too! Thanks!
Oh my gosh. I need to start my weightlifting routine. I regret not getting back into it since summer started as much as I would like. Maybe I’ll look into that book because it looks like the bomb.com.
I hope your class is going well.
THANK GOD FOR CARBS!
I love that news.
You know I’m ALL ABOUT this post!! LOVED, LOVED, LOVE new rules of weight liftin’ for women! He is SO funny. Loved his kind of humor. His workout plans are fantastic! Love seeing a 2000+ calorie meal plan, too.
I have been hearing a lot about this book, so I might add it to my next Amazon order. I do strength train, I try for 2x a week
your response is EXACTLY how i felt when i bought the Abs Diet (Mens Health book). I got the mens version…
it is amazing- totally bigs-up actual, real food (i.e. living off salads and egg whites is KO’ed for actual, gasp, whole eggs)
another book worth a go
My birthday is in 22 days. I want this book. Okay, in all seriousness, I have heard nothing but awesome things about this book! i can’t wait to read it!
I keep seeing everyone doing reviews on this book, they are all so positive. I must pick it up! Kind of can’t wait to read it now. (:
I just got this book in the mail and I can’t wait to start reading it!!!
Hello, soreness and new muscles!!!
[...] Thoughts on New Rules Of Lifting For Women | Sweet Tooth Runner [...]
[...] home, it’s time to get a’reading! I’ve heard great things about this book from Emma and Amanda. (Go read their reviews if you want a sneak peek into the [...]