The New Rules of Lifting for Women: Lift Like a Man, Look by Lou Schuler PDF

By Lou Schuler

ISBN-10: 1583333398

ISBN-13: 9781583333396

В новых правилах Лифтинга для женщин авторы Лу Шулер, Кассандра Форсайт и Алвин Косгроу представили программы и упражнения развивающие силу, прочность и улучшающие физ. форму с планом питания вдобавок. Все последние исследования доказывают, что именно силовые тренировки, а не аэробика, дают клюк к успеху в потере лишнего веса и постройке стройного и сильного тела.
Эта книга опровергает ошибочное мнение, что женщины будут «увеличиваться в объемах», если они будут поднимать тяжелые веса. Ерунда! Это достаточно сложно для мужчин, которые имею гораздо больше тестостерона для наращивания мышц. Мышцы должны быть сильными для достижения стройного и здорового внешнего вида. Именно активация обмена веществ и способствует снижению веса - это довольно просто.
Программа будет требовать, что бы женщины бросили заниматься с «барби» гантелями и отошли от беговых дорожек. И взамен этому, стали заниматься своей физ. формой, прочностью, открывая спортивное увлечение в каждой из них.
Новые правила лифтинга для женщин будет менять взгляды женщин на фитнес, питание и понимание своего тела.

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Extra info for The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess

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The same problem arises with strength training, if you forget the " strength" and focus on the "training. " Doing high-repetition work with light weights simply makes your muscles more efficient at lifting light weights, which is a surefire way to shrink your muscles and reduce their ability to burn calories. Heavier lifts, as you can imagine, are inherently less efficient than lighter lifts . They require a bit more energy to perform, but consume a lot more energy as your body recovers from them.

Two groups had higher-protein diets with few carbs, and two ate lower-protein meals with higher carbs. One group from each side exercised (a combination of strength training and walking) , while the others just changed their diets without exercising. The protein­ plus-exercise group lost the most weight (22 pounds, on average) , and retained all but 1 pound of their muscle mass. Conversely, the carbs-plus-exercise group lost an average of 1 5 pounds, which included 2 pounds of muscle. Even more remarkable was that the higher-protein exercisers lost 1 1 pounds of middle-body fat versus 7 pounds for their carb-eating counterparts.

All-out exercise is anaerobic-your body can ' t use oxygen to burn fuel, so it uses chemicals inside your body to generate the energy it needs. When your body needs to fuel movement without oxygen, it uses glycogen, rather than fat, to keep you moving. It has two systems for this: one for very short sprints, up to perhaps ten seconds, and the other for longer dashes that last about a minute. Given what I just wrote, you ' d think that exercising with the aerobic energy system must be superior to using either of your two anaerobic systems, since you burn more fat with aerobics.

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The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess by Lou Schuler


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