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Strong: Nine Workout Programs for Women to Burn Fat, Boost Metabolism, and Build Strength for Life, by Lou Schuler, Alwyn Cosgrove
Free PDF Strong: Nine Workout Programs for Women to Burn Fat, Boost Metabolism, and Build Strength for Life, by Lou Schuler, Alwyn Cosgrove
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A groundbreaking strength and conditioning plan for women, from the authors of The New Rules of Lifting for Women.
Forget the elliptical machine and the candy-colored Barbie weights. Female athletes are hungry for real fitness. They want to be Strong.
By now, it’s common knowledge that women can and should train the way men do. Today’s women want to be strong, with lean and athletic physiques. Fitness author Lou Schuler and renowned strength coach Alwyn Cosgrove present a comprehensive strength and conditioning plan to help women burn fat and build muscle by getting them off the machines and revolutionizing how they work out. Offering direct guidance and proven tools to help readers enhance their strength and get truly fit, Strong provides:
• A three-phase training program, including nine unique total-body workouts
• More than 100 exercises, with detailed instructions and step-by-step photographs
• Simple nutrition guidelines to cut through the barrage of trendy diets in magazines
• Inspiring success stories from women who have used this training program
Schuler and Cosgrove’s The New Rules of Lifting for Women has empowered tens of thousands of women inside and outside the weight room. Filled with the latest research distilled in Lou and Alwyn’s signature direct style, Strong will help women remake their physiques and reimagine their lives.
- Sales Rank: #30917 in Books
- Brand: imusti
- Published on: 2016-11-15
- Released on: 2016-11-15
- Original language: English
- Number of items: 1
- Dimensions: 9.20" h x .60" w x 7.40" l, 1.18 pounds
- Binding: Paperback
- 304 pages
- Avery Publishing Group
Review
Praise for The New Rules of Lifting for Women:
“Cosgrove and Schuler’s groundbreaking program is based on the concept that a healthy, sculpted body is the result of your muscles working the way they were intended.”
—Women's Health
“Lou Schuler has finally written a training book for me, and for all women. His expert advice, no-nonsense plans, and sense of humor are reassuring, motivating, and entertaining. I’m starting the program tomorrow!”
– Susan Kleiner, Ph.D., author of Power Eating and The Good Mood Diet
“The workouts in this book are unique, challenging, and extremely effective…be prepared to get into the best shape of your life!”
—Valerie Waters, celebrity trainer
About the Author
Lou Schuler is a National Magazine Award–winning journalist, a certified strength and conditioning specialist, and the author or coauthor of several popular books about diet and strength training. He has worked as fitness editor at Men’s Fitness and fitness director at Men’s Health, and has contributed to a long list of magazines, including Men’s Journal, Fit Pregnancy, and Better Homes and Gardens. He lives in Allentown, Pennsylvania, with his wife and their three children.
Alwyn Cosgrove is co-owner, with his wife, Rachel, of Results Fitness in Newhall, California. He is a professional member of the National Academy of Sports Medicine and the American College of Sports Medicine, among other organizations, and is a frequent contributor to a variety of magazines, including Men’s Health and Men’s Fitness.
Excerpt. © Reprinted by permission. All rights reserved.
Introduction: You Aren’t Who You Used to Be
Dana Smith remembers the first time. It was late summer 2009. “The arthritis in my knees was getting so bad my doctor was ready to put me on constant pain meds,” she told me recently. “I told him I’d think about it and get back to him.” Thinking about it meant research. Research convinced her that it was time to take action. Specifically, to strengthen her muscles with a serious training program. That led her to The New Rules of Lifting for Women, a book my coauthors and I had published the year before. We wrote it for a simple reason: Readers asked us for it. They asked because the guidance women received from the media, from their peers, and even from fitness professionals in health clubs was the opposite of what we provided for men.
This was despite the fact there was no reason to give different advice to men and women. Exercise science had concluded long before that the muscles of men and women are exactly the same. Your muscles and my muscles perform the same actions and produce the same movements. Pound for pound, they generate the same amount of force. When trained, they respond equally well. But here’s the worst part: This wasn’t secret information. Everyone who wrote about strength training or trained female athletes or worked with female clients either knew or should have known.
The exercises in NROL for Women weren’t the ones readers like Dana were used to seeing in books and magazines. She’d never done a push-up before, or a deadlift, or a squat with a barbell on her back. And the advice to focus on strength and muscle development, rather than “toning” and “shaping,” was a paradigm shift for women who’d developed an irrational fear of “bulking up” if they lifted anything bigger than their forearms or heavier than a purse.
So on September 9, 2009, Dana tried it. Arthritic joints and all. She could barely bend her knees on the squat and had to do her push-ups against a kitchen counter. But by the end of the program, she could do eight push-ups. Traditional push-ups, with her hands and toes on the floor. She could lift a 135-pound barbell off the ground and squat with 100 pounds on her back. And those pain meds her doctor was about to prescribe? Turns out, she didn’t need them. She just needed to get strong.
“Anyone who actually finishes the program comes out a changed person,” she told me. “Most of us never knew how strong we could be. It opened doors we didn’t even know were there.”
OUR GREATEST MISTAKE
Here’s the irony of Dana’s transformation: We never thought readers like her would pick up the book. The original title, Lift Like a Man, Look Like a Goddess, signaled our goal of reaching women who were already working out but not getting the results they wanted. I saw countless women like that in the gym. They were healthy and appeared able and willing to work hard toward their goals, but did so with workouts that were unlikely to help them accomplish anything useful. Those are the readers who contacted Alwyn and me when we published The New Rules of Lifting, our first book together, in 2006.
To our delight, NROL for Women (the title we very wisely switched to after the book was already written and photographed) reached that target audience. We heard from readers who’d lost fat, improved their physiques in noticeable ways, and found they enjoyed doing the type of workouts we provided for guys in the original NROL.
But we also heard from readers like Dana, who was so excited by her progress that she started a Facebook group for her fellow lifters. Beyond their gender and the fact that they love lifting heavy things, they have little in common. In fact, these days I rarely hear from anyone who fits my original concept. Our universe of lifters includes women from their twenties to their seventies. From competitive athletes to complete beginners. From underweight to severely obese. From healthy to anything but.
Most helpful customer reviews
15 of 15 people found the following review helpful.
"So, are you ready to do this thing?" Yes I am.
By Hot Cold Warm
"Strong" is a well-rounded book on the subject of nutrition and physical fitness in general. It includes a whole lot more information than just working out with weights.
In a nutshell: I am happy that I bought this book (hardcover version) and I highly recommend it. It’s worth it to buy it. If you are still unsure, hopefully your local library will have it or would order it so you can take it for a “test drive” at the gym.
"Strong" is easy to read, easy to understand, easy to visualize because of clear B&W photos with complete descriptions, and easy to utilize the methods given in phases and stages.
As I mentioned before, this book is not just about weights or weight lifting. I think it covers all the bases for physical fitness at most levels.
I am a new to Lou Schuler and Alwyn Cosgrove's works/books. I never read or purchased their other book that is referenced a few times in "Strong." I am also new to reading workout and weightlifting books, but I have read my fair share of magazine articles and online pieces on bodybuilding, weights, fitness, and nutrition. The majority of information from these soft resources has at times conflicted, changed seasonally, and usually was not comprehensive enough.
I appreciated Lou Schuler's references to the former book and the updates on Alwyn Cosgrove's past work and the reasons for the changes. I really liked that they have followed up with research while improving their workout methods and information.
There are 4 parts to the book, but for me it’s like more like 2 main parts- the Theory (Parts 1 and 2 on nutrition, research, the schedule stages, and how it works) and the Application (Part 3 where the exercises are shown). Part 4 contains supplemental information- that is always useful.
The beginning chapters were a confirmation that I was not out in left field with my understanding of the subjects: strength in women (do not fear it), training muscles and eating right with protein. The first part cleared the air and provided solid information, cutting through all the clutter that one will pick up when “going through the rabbit hole” of information on the internet, as Lou Schuler mentioned about his own experience researching information.
Start at the beginning Phase one. It is the best advice no matter where you are at physically. Pages 52-53 have valid points explaining why.
In Part 1 and Part 2, I also learned new information that is so much more comprehensive than what I knew before such as R.A.M.P.: Range of motion, Activation of muscles, and Movement Preparation.
~Chapter 11 provides many opportunities for RAMP style warm-ups.
~Core Training is Chapter 12 – This is so important in so many ways for women.
~Chapter 13 and 14 is Strength Training with phases, stages, and interval training.
The book also provides excellent notes (at the back of the book organized by chapter and by section) for further reading on specific topics and for backing up the points made. Thus, if I am left wondering about something, I can drill down on that information and do my own research. The notes corroborate the writing and I like that further reading information is available.
The second part contains the methods to apply. It is important to know how and when to apply certain exercises in a routine, rather than wasting time “working out” without getting results or worse yet getting an injury. This guidance is like reading a personal trainer’s thoughts. The key information for me is the understanding of why to exercise a certain way and the knowledge of many options to mix up the workout routine.
Whatever I was doing before for fitness was not working the way I expected it. My workout consisted of cardio stepper and treadmill machines and the usual weight machine circuit 3- 5 days a week. My workouts were not giving me the best results. I was wondering if there is a better way as I lost motivation. I would stop for weeks at a time after going to the gym for weeks because I would get frustrated that I could not notice any significant changes. There was also workout boredom.
I admit it I am yo-yo exerciser. My ineffective workouts have frustrated me.
I realize that just because I have been doing something for a long time does not guarantee anything will come of it. I was passing time with ineffective exercising and I realized that it would not improve me the way I wanted to change for the better. I ended 2015 by abandoning what was not working, and accepting that I needed to learn and try something new, and improved. The workouts that have worked years ago for me was obviously not working any longer because I was not seeing results.
Doing more of the same ineffective stuff is not ever going to make it effective. I decided to go outside of my comfort zone. I wanted up to date solid information, not pseudo-science fitness with a celebrity face or fad-fitness. My researching books on Amazon lead me to buy this book to re-learn working-out.
In January 2016, I said to myself, "Let’s see what these books on women's body building are all about. Let's see if I will learn something new, different, and perhaps more in-depth than what I have been reading in magazine articles and stuff online."
I have not been disappointed. It is a great reference and guide and I recommend it.
36 of 39 people found the following review helpful.
Good, but not perfect
By Katie D
I was so excited to get this book and start the programs. Two months in I have mixed feelings about it. As a moderately experienced lifter the beginning workouts are pretty boring. I did them all, but didn't spend as many weeks as suggested on the first part of the program. There are a variety of exercises which helps keep things interesting, but there is also a large variety of equipment used to complete them all. If you aren't working out in a gym expect to put some money into purchasing equipment or jerryrigging your own. Sometimes I just substitute another exercise that uses the same muscle to avoid equipment issues. On a positive note, there are a lot of exercises to choose from. There are some interesting variations that I haven't seen recently that are fun to try. I'm not a big fan of the one legged or one-sided variations. I tend to lose alignment pretty quickly and risk injury. Working out with someone who can spot you would help. Lowering your lifting weight would also help, but then sometimes it feels like you aren't doing much work. I'm sure they are valuable lifts, but without a trainer they feel a little risky to me.
My other big problem with the book is that the workout charts are not very well formatted. I would think the editor would be able to come up with something more creative that would take up fewer pages. The month-long section I am in requires 6 pages of workout charts to complete. Basically you alternate between two workouts and the only thing that changes is the number of reps and sets. The workout charts also don't have any page numbers to indicate where you can find directions for the exercise they are referring to. I have taken to locating the exercise and writing it directly on the chart myself to save myself time. Sometimes I want to refer to the directions again to ensure I am doing the lift correctly. It seems like another little editorial detail that would have been helpful.
Overall, I enjoy the book and I'm glad I bought it. I'm not sure it will be a long-term lifting companion, though.
12 of 12 people found the following review helpful.
The Real Deal!
By Anne Marie
I decided to get this book after hearing Mr. Shuler on a fitness podcast. I have a few other of their related books and have used Mr. Cosgrove's workouts in the past... so I knew going in this would be good. I've started at Stage 1, as the book recommends - even though I am not new to lifting. I'm loving this program and am thoroughly enjoying starting at the beginning. Getting back to basics is so refreshing and knowing that workout by workout you are inching your way to the next level - is an amazing feeling. It's a process and a journey, as anyone working on their strength and/or physique knows - and I'm just really fortunate to have come across this book. A big thank you to Lou Schuler and Alwyn Cosgrove for sharing your knowledge with women like me. You cannot imagine the impact you've had. I will check back after I've worked my way through all of the stages of this program for a complete review - but I can tell you already, I'm getting results.
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