The New Rules of Lifting for Women has 3 parts: a "why you should lift" section, a nutritional section, and the lifting regimen/how-to section.
The second nutritional section: don't be afraid to eat more if you're trying to gain muscle mass, eat protein, don't be afraid of fat, etc. Cool, got it. The five rules are: always eat breakfast, eat 5 meals and snacks a day, have a post-recovery shake after lifting, and eat more calories on days you lift than on days you don't. Does advocate eating lots of grains though... no thanks.
The final section with the actual weight lifting program is why I got this book. There are 7 stages total which takes about 6 months to complete. I'm only in stage 1 which alternates between two workouts, designated "A" and "B", for six weeks. You're supposed to lift 3 days a week with at least 1 day of rest in between.
This section has the regimen and then the instructions on how to do each specific move, like so:
|illustrations for each move|
I've really enjoying this program! I hate gyms. I don't want to talk to anyone or linger, I just want to get in and out ASAP. These workouts at short- about 30 minutes long- but pack a punch. You only do 5 or so exercises that work various muscle groups at the same time (think deadlifts) rather than "isolation" moves that only work one area of muscles (think bicep curls).
I did workout "A" today which is made up of squats, push ups, rows, step-ups, and prone jacknifes on a stability ball. After 3 weeks I can already tell I'm getting stronger. I'm also getting calluses:
|there are baby calluses there, trust me|
Remember: always have a whey protein shake within 30 minutes after lifting. I'm lucky in that I just use my apartment complex gym which is a 5 minute walk from my apartment so it's easy to get that in.
On to the most important part- gym couture. Today I wore my lululemon cool racerback in porcelaine and my groove shorts :
|porcelaine CRB and groove shorts|