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, by Cassandra E. Forsythe Lou Schuler
Download , by Cassandra E. Forsythe Lou Schuler
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Product details
File Size: 4705 KB
Print Length: 272 pages
Publisher: Avery (December 26, 2008)
Publication Date: December 26, 2008
Sold by: Penguin Group (USA) LLC
Language: English
ASIN: B004IE9RGC
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I was lent this book to try out, and later bought this book for myself. This was the first program that I've ever followed. The routine goes on for about 6 months. With breaks and visits out of town, I took over 7 months. Prior to this book, I was one of those cardio addicts who spent all my time on the machines at the gym. With dieting and cardio, I lost about 30 lbs. Then as some people who still have a long ways to go might realize, cardio alone will eventually stop working. The body will get accustomed to that hour a day of biking, or treadmilling, etc. That is my personal discovery. And any diet plan proved difficult to follow for long term. Don't get me wrong, I am eating much healthier than ever, but my point is, life doesn't have to be all about a "perfect" diet. With lifting, I have discovered that I don't always have to eat like a bird or cut out all my grains or carbs, etc.I had been wanting to start a weight lifting routine for a few months before I started the program in this book. I started in January of 2015. I didn't follow any specific diet, nor did I follow the recommended meal plans. I think if I had, I might have seen even more progress. The exercises in the program started off very basic, perfect for a beginner like myself. Then there were workouts that made me sore in places that I didn't know I had muscle. The workouts are demanding, but fun. I did exercises that a beginner like myself didn't know existed, but when I did them, I really felt the soreness later. I would say that these workouts are challenging, however with some determination, the routines are all doable for a beginner.Now that I am finished with the program, I can report on some of my results and thoughts about it. After I had finished the program and immediately moved onto another one, I could really tell the difference between the routines in this program vs. routines in other programs. These workouts made me feel like I was constantly working out muscles that I don't often workout, making me feel stronger and with more stability. This book focuses on health and strength, which it really delivers. There are lots of compound movements, which is why I often felt like my body was tired but in no specific area afterwards. The quads will end up burning a lot. I became much stronger after this workout. My deadlift and squat numbers all started out with weights that were less than the 45lb bar. By the end, I was deadlifting 135 at one rep max, and squatting about 95 lbs.Visually, I got compliments by many people that I was noticeably looking better. I lost more than an inch off my waist, and I started to see curves on my apple-shaped body. The weird thing is, I actually didn't lose too much weight - about 7 lbs. So imagine my surprise when I got all those compliments. Trust me, what matters are the inches that are shedding off of your problem areas! Again, I haven't followed a diet or cut any carbs. I ended up counting my daily calories and apparently that's quite enough.There is one hang-up I have on this program. I started out on the program about 25-30 lbs overweight. In this way, I felt that perhaps the book wasn't exactly written for me. The book does not place a lot of emphasis on cardio. I am not passionate about cardio either, however in my opinion, as someone who was 25-30 lbs overweight, some cardio is still necessary. During the beginning of the program, I was doing mainly the HIIT cardio like the book illustrates. However, I started to lose MORE body fat when I began to do the steady state cardio at medium intensity for over 45 minutes again. Of course, I hear that HIIT works wonders for some people. It's just not enough cardio for my body. That's a learning process that I'm still trying out for myself.Overall, I owe my high regards to this book after my full year of my life in lifting. I am sad for the people who can't follow this book. Exercise tapes are nice and provide good workouts, however books like this are educating for a lifetime of health awareness. The general fitness or health industry is a lot of flashiness, promising fast results and amazing changes. Most of these marketing pitches don't work in the long run. (Believe me, I've tried them all.) I personally am liking going to the arm curl section of the gym and scrapping for the squat rack. I am considering other programs from this book series later on. If there is an intermediate or advanced book for women available, I am on it.
Not usually a review person, but this program took my fitness beyond what I believed I could achieve and I want to do it justice. I started it after 2 years of Crossfit left me with a love for lifting but without the results I wanted. After religiously completing every workout/HIIT session of every stage in about 7.5 months, I saw the following results (age 28, 134 lbs, 5' 7 1/2"):-21% increase in strength on squats, 32% increase on deadlifts and 16% increase on bench press-Lost 1.5 inches off waist and hips and an inch off each thigh, gained an inch around the shoulders (weight stayed the same)-My body fat went from 25-23% to 20% and below-Achieved a full pull-up and a full pistol squat for the first time, going on to do more-Went from a 10 minute mile average to a 8.5 minute mile average, placing in a 5k race with a time of 23 minutes-Gained noticeable muscle definition/tone and strength in my core, back, legs, arms, and chest along-Improved posture, balance, and overall agilityBut the best thing about this program was how empowering it was mentally and emotionally. I saw my confidence rise, found myself more effective at work, and had increased energy levels that totally surprised me. I found new enjoyment in activities that I could not have done before, like obstacle races, rock climbing, and kayaking. I started coaching friends and family and creating workouts using the knowledge I gained from the program. It's been fun!One tip: Be careful at Stage 7. The reps go up considerably from Stage 6, and I made the mistake of pushing myself to do weights I could heft in the 8-10 rep range with 15 reps and over-trained my legs. Don't overreach and don't be afraid to go back down in weight.As far as what this program will do for you, it won't give you a bodybuilding physique or train you for a powerlifting competition, and it won't noticeably increase the size of your glutes. But it will leave your body beautiful, shapely, balanced and incredibly functional. And its focus on body function and strength are a breath of fresh air after the obsession with the 'perfect' abs, butt, or arms that dominate many fitness forums. This is a program worth doing more than once, and I plan to go back to it again and again : )
I was expecting pictures. I do well with pictures in books. Especially before and after photos. HOWEVER, the author goes into why he did not placed them in his book.This is the real deal. No nonsense, you're not going to get a pity party from this book. The information is given to you in a straight, easy to understand format. And I already love it.I am 40 years old with 50-60 pounds to lose. I started noticing more things started to ache, especially my lower back. So if I want to give my body a fighting chance in my golden years I need to do something about it.I feel this book will help me with what to eat and strength training which is important to me.Updates to follow...
This book is awesome. There are a couple of weird, sexist comments here and there (like a comment about push-ups: "Sorry for thinking like a guy, but the size of your chest is going to determine how far you go down" -- is that necessary?), but I'm following the plan and can absolutely see results after 15 workouts. I've also cooked many of the recipes, and they're delicious. I've lost about 5 lbs and my ab muscles are visibly more defined.
I can't say enough about this book. If you're looking to make yourself over and finally straighten out your metabolism and body, this is the book for you.The nutritional advice is straight forward and spot on. I followed the nutritional teachings and lost over 40lbs; and have kept the weight off for 5 years now.The exercises are wonderful and yes, this book will change your life.
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