Read e-book online The New Rules of Lifting for Women: Lift Like a Man, Look PDF

By Lou Schuler

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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It' s an entertainingly retro idea, like playing tennis with a wooden racquet, but the site has some deadly serious warnings about the dangers of cutting calories too quickly and too drastically. Among the horrors: • • • • • Depression Loss of strength and muscle mass Deteriorating bone mass Hormonal disruption, including lower testosterone in men and amenorrhea in women Diminished energy and sex drive Remember, these warnings come from a group that exists to convince people to eat less. How much less?

That cycle of damage and repair is the key to building bigger, stronger muscles, and may also be a reason why strength training speeds up your metabolism. Everything in your body has to work harder to shore up those (slightly) damaged muscles. The idea is to make sure your body is ready for the workout the next time you do it. If your internal repair team is doing its job, that same workout won ' t create the same inflammatory response the second time around. Which brings me to this: NEW RULE #9· A muscle's "pump" is not the same as muscle growth Inflammation can make muscles feel bigger, even though the only thing that' s grown is the amount of fluid your muscles are holding, and that ' s temporary.

Imagine a lower-body workout that includes leg presses versus one in which you do squats with a barbell on your shoulders. For the leg press, you ' re merely straightening your legs by pushing on a platform that, by virtue of its 45-degree angle, is designed to be easy to push. Contrast that with barbell squats, in which most of your body ' s muscle fibers are involved in either lifting the weight or keeping your body upright while you lift it. The squatting movement is natural-we do it every time we jump or get up from a chair-but the heavy weight and the difficulty of keeping it balanced on your shoulders make it extraordinarily inefficient.

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