Look Like a Goddess - The New Rules of Lifting for Women

I really should have known better than to get the Kindle addition but I was anxious to read the book. I Love it! But I have to go today to get the book at the store. The exercise programs, recipes and log workout sheets are just too difficult to try and find with the Kindle. Plus you can barely read some of the workouts due to the small print and you can not make those bigger by changing the font. Don't get me wrong, I LOVE my Kindle but this book wasn't a good choice for it. So check your store first! : )

This book got me interested in strength training. Don't get me wrong, I still hate lifting weights but at least now, because of this book, I have a short list of effective strength training moves that multitask, working lots of different muscles, meaning less time in the weight room.

I am a marathon runner and I wanted to add weight lifting to supplement my training. This book definitely helped. I was really scared to go into the weight room (I'm in college, meaning college athletic boys everywhere, yikes) but I stopped being a wimp and started doing the program from this book. Now, eight months later, it seems like no big deal to be the only girl in a weight room full of boys lifting weights.

Granted, I didn't really follow the plan exactly because I took liberties with the number of reps/sets. I really didn't have the time to be doing 10 sets of 2 (during one of the later phases) with 30 seconds of rest between after already running 3-5 miles. So, I just started doing 2 sets of 10 or 3 sets of 8.

I also had to change around some of the moves because my college doesn't have some of the equipment (i.e. no ab ball) for some of the moves. If this is the case for you, just use your head and try to supplement the moves with what equipment you do have.

Obviously, I don't agree with the authors opinion about how cardio (basically) sucks. I skimmed the first 2 parts of the book, meaning I didn't follow the nutrition plan. To be honest, looking over the nutrition plan, it seemed a little bit over-the-top protein. I am not a personal fan of protein supplements because I think people (i.e. muscle men) over use them. So naturally, I don't really agree with the author that women using this book, people who just want to get into weight lifting for general health, should be tossing back protein powder after workouts.

If you are eating a healthy diet and a good mix of carbs to fats to proteins, you shouldn't have to be relying on additional protein sources to see success in this program (I didn't at least).

Now that I'm finished with the program, I'm still mixing up moves from this book in my weight training sessions and adding new ones I find online. If you want to get into weight training, I think this a great choice for any woman.

after 3 years doing nothing but cardio post 2 kids I have finally lost weight! 8 weeks of lifting and I am down 17 lbs... of course eating healthy (yes actually eating) helps. This book boosted my confidence and opened my eyes. Worth it!

I read this book, and found it a bit condescending. As a woman who is new to lifting, but certainly not new to the gym, I was hoping that Lou's book would teach me a few new things to work into my program. I don't want this review taken down, but I'm currently using another male fitness writers program, that has worked quite well for me, but since there's always room for improvement, I read this.

I got about 2/3s of the way through the book, and skimmed the rest. Here's my reasoning: I'm working a 5 day lifting program that alternates sections of the body. This technique works well for me. On top of this, I do interval based cardio three days a week on top of my lifting. I like working out 5 days a week. My body can handle 5 days a week. Frankly, I don't want to be on a 3 day a week program.

My second big thing about this book - I calculated my calorie intake that Lou was suggesting and frankly, it was ludicrous. It was WAY too high, I would have immediately gained weight, at likely an exponential rate. As far as the nutritional advice goes, any author who suggests that "Lean Cuisines" are okay to eat, doesn't really sit right with me. I'm a firm believer that the best way to go is by eating fresh, minimally processed ingredients.

On top of all of this, I found his writing style to be quite condescending, like many other women that have written reviews about this book.

This isn't to say that many women wouldn't find this book helpful, it just wasn't my style.

I just finished reading this book and started the program this week and I am sore! I like the fact that the author broke down the methods about weight lifting and pointed out the errors of my gender using barbie weights... I also love the fact that I have a personal trainer in a book without having to pay the high price for one. I am confident that I will get the results I am searching for,b ut it's too early to review... so, I will comment again in a few months... but so far I am happy.

I belong to a couple different web sites where they talk about lifting for women. Well it has seemed to me that they are talking in their own language which I know nothing about. This book explains that language and goes into detail how to do it, why to do it and what you can expect from doing it. It also has some meal planning in the book as well.

really good book, excellent workout plans with explanation on how to execute them. Solid advice with reference to back them up. When I mentioned it to my trainer at the gym, he laughed and said every a new book by Lou Schuler come out he buys it. He had this same book in his office!!! Easy read with great guidance. Highly recommend this book!

Formerly plump, clumsy, new to lifting 54 year old lady here, read about the benefits of weightlifting for older people, typed "weightlifting, women" into the the store search engine, and found this book. I consider myself lucky that this was the book I picked up, as I had no idea what to look for. My goals were boring and health related--prevent osteoporosis, prevent muscle loss, improve balance and coordination, as I had been falling down a lot. The book emphasizes the benefits of free weights, whole body rather than isolation exercises, and lifting heavy enough to be challenging. The exercises rotate through seven different stages, each one with an alternating A and B workout, which keeps presenting new challenges. The nutrition plan emphasizes eating enough protein and calories to recover from workouts. I loved reading it and was sold on its approach, even though the idea of doing squats and deadlifts with heavy barbells was intimidating.
I also decided to clean the crap out of my diet--more protein, more vegetables, more fish, no more sugar or foods containing refined carbs, no more fried food. I started diligently working my way through the program, enjoying the challenge of increasing my weights as often as possible, but at first viewing going to the gym as a boring necessity for my health. I didn't count calories but took the book's nutrition program as a guideline--5 meals a day, protein at every meal, balanced macronutrients, mostly unprocessed foods, protein shakes after working out. I did the extended, 24 workout version of stage 1, lifting 2 times a week, walking an hour on days i didn't lift, and hiking on weekends. By the end realized I was getting a lot more than I had bargained for, as my body had completely changed. I no longer felt as clumsy, no longer tripped and fell, my muffin top was gone and my jeans were loose. Also, I had started to really look forwards to lifting, and was surprised and excited by my results. Now, 7 months later, I am nearly done with stage 5 and feel younger than I have in 20 years, have dropped 3 clothing sizes, and have muscle definition everywhere. Most important, I have learned how to take care of my body, and now know there was never anything wrong with it, other than a lifetime of disuse and poor eating habits.

I have since read a couple of the authors' later books, and also found support from the book's facebook group, and learned that there are a few problems with the book. The photo and instructions for the jackknife are wrong, the deficit deadlift instructions fail to mention that if you are not using 45 pound weights you are already lifting from a deficit and dont need to stand on a step, and the authors have changed their minds about the benefits of a few of the exercises, particularly crunches. I also found that the book has a cult-like following, led by many women who have completely changed their bodies by following this program.

THE PREMISE: While contemplating whether or not this was a program that I wanted to embark on, or a book that I wanted to add to my collection, I came across a few reviews that said this book was not for overweight women or for women who do not have any gym experience. I strongly disagree. Here's why: No matter what your size is you will always need a strong foundation. I hear from women and men alike all the time "I'm going to drop some weight before I start lifting weight." My response is always the same, "What's the appropriate weight for someone to start lifting weight?" My point exactly. Now, since I've said that let me tell you who this book is not for. This book is not for someone who does not have any knowledge of what a dumbbell looks like and has not done any physical activity (besides waking up and going to work and coming home and sitting on the couch) for years.

THE PROGRAM: There are really 3 parts to book, in my opinion. The First part is the mental prep. The mental prep consists of why a woman should lift, what "endurance", "aerobics", and "muscle pump" is, and essentially what muscle does for us. The second part is food. The food section basically talks about the flaws in programs that people have put out and the public eats up. Although this section debunks a lot of nutrition myths it does not exactly bash other diets or plans. It then continues talking about the importance of macro and micro nutrients. The third section of the book is the training, which I will discuss in more detail later.

THE FOOD: The books includes a breakdown of fats, carbs, protein, and booze! One thing that book is not is a dieting book, but diet plays a big part in determining the results that you'll see (Lou even states this in the book with an example of study of high protein diets.) The meal plan includes formulas for suggested caloric intake. You can also check a few calculators online and compare the results. The diet plan isn't in stone. It is flexible and even states that if you're not seeing results with the amount of calories you are consuming that you'll need to change things up. I like that there are suggestions of how to put your own meal plan together rather than just daily menus telling you what you must eat. I can enjoy the occasional treat without feeling like I am failing the entire plan. There are also some pretty tasty recipes included.

THE TRAINING: This is the fun part. If you're someone like me (I have been exercising for quite some time, but weight training for three years) you will see the exercises and think "that's it?". I am so used to go to the gym doing and a lot of exercises during one session that the workouts looked like a cake walk. Let me assure that you will soon find out that they are anything but. If you're working out at home you'll want to pick up a barbell and some plates, dumbbells, and a swiss ball. You'll be surprised at how fast you advance. If you start the phases and do not feel anything then you need heavier weight. If you're someone who is not familiar to weight training the book takes you into consideration by offering detailed descriptions of the exercises and offers alternatives without babying you.

All total there are 7 stages which will probably take you 5-6 months to complete. Depending on your fitness level, it may take you longer or shorter. It is recommended that you workout three times a week to avoid over taining. With this breakdown the first stage will take six weeks, the second, third, forth, and fifth stage will each take about three weeks and the final (7th) stage will take four weeks. Between each stage you will be taking a week off. Rest is important to let your body recover and your muscles grow.

THE STYLE: As with any book there is room for improvements. One thing that readers have to realize is that they have to determine if this is the book for them. If you are not ready to workout or do not know the slightest about nutrition then you might want to look elsewhere before starting this book. One thing that is nice about this book is that throughout the chapters studies are shown to support what the author is saying. I have read a lot of other programs and it seemed as though those authors were pulling their information out of the air. Lou also makes a point not to state studies that are just in favor of what he is trying to say. He leaves the decision up to you.

IN CONCLUSION: This workout can be done at home, but if you do not have any experience it doesn't hurt to go to the gym and work with a trainer so that your form is correct. Utilize online tools to check your nutrition and your exercise form. Hit the weights heavy and don't ever underestimate what you can do!

This book is organized nicely with line drawing of a lot of the weight routines. Personally, I don't find the diet portion all that useful nor do I agree with the advice to minimize aerobic exercise. But, even though I've been lifting off and on for years I did like the routines and found that I made more gains during the first stage.

Good programming book, I'm glad Lou Schuler took the initiative to write a book especially for women and give us the low-down on lifting! I'd recommend purchasing, as well as downloading the additional online material that complements the program! Program: Underway. Thanks Lou Schuler!

This book reinforces what I've believed for many years: that muscle is muscle no matter which gender it belongs to. I rated this book 4 out of 5 because I felt that it could have explained the workouts and exercises a bit better... Several of my female friends and workout buddies across the nation who have completed things like P90X and X-2, aswellas Insanity, are doing this routine and love it and the results. Ima guy, but I bought it so I could review the book and talk with my friends about the book and routine, answer their questions intelligently, while they work the program... I've done the same type workouts for many years...

I have just started my journey towards being fit and able to lift...and this book has given me the motivation and tools to achieve my goals! Along with an excellent workout plan and diet advice, it gives plenty of information about WHY it works! I've signed up for the gym and I'm ready to reach my goals!

i love this book. the authors wrote this specifically for women (unlike another book i got where the author just changed the title and pronouns of the men's version of the book) and i really felt like the authors were talking specifically to me.

the information was presented in a way that was straightforward and no-nonsense, and didn't do any "hand holding"; the authors just starting talking about weight training as if it should be the most natural thing for a women to do. they also outlined extensively the dietary changes required to meet the goals you had set, and did a good job dispelling the "eat less calories" advice that women are bombarded with daily.

overall, i definitely recommend this book if you're looking to get fit and feel amazing.

I should preface this review by stating that I have not actually tried the workouts yet, I've just read it from cover to cover. I was shocked at the amount of information that blatantly conflicts with everything we women have been fed by women's fitness magazines (such as Self, Shape, Fitness, etc). I was one of those women starving myself on a 1600 calorie diet AND trying to build muscle (not gonna happen according to the authors.) I was losing weight, sure, but eating far too little protein and lifting far too little weight. And killing yourself with an hour of cardio everyday is completely blasted in this book, all backed up with scientific research on why that is a waste of your time.

All in all, I think this book is full of very useful information and I cannot wait to put the program in place. This book urges women to ditch the Barbie dumbbells and start working out like you mean it. I think that's a great thing. :)

This book provides an understanding of the female body and how it should be worked out. However, the workout is a little odd to follow for me but I do utilize many of the exercises and stopped doing some of the ones I used to do because the book explained how they are ineffective and why.

I have incorporated the exercise program into my life and find it enables me to do a weight program that doesn't require that I use every piece of exuipment in the gym. I feel good. I created my own spreadsheets with the exercies that I take with me to the gym. I do have to ask someone to place the 45 lb barbell on the floor so I can load the weights for the deadlift. But there are always guys around that are willing to help.

I have almost completed my Master's Degree in Sports and Health Sciences, and everything we have read/discussed in recent literature is discussed in this book. I am looking forward to training this off season!

The book came recommended to me, and I am passing it on. It is a fast read and the workouts are well organized. Any questions can be addressed on the JP Fitness forums (see the NROL website for the link). I think that I liked the description of WHY certain things work or do not in NROL over NROL4W, but I see why they were written differently. Thre are definitely different stereotypes to overcome.

Seller shipped the book quickly - no problems!

I've usually focused my workouts on endurance lifting and cardio, and so the author's emphasis on strength lifting got me rethinking my routine. For me, previous attempts at strength lifting usually resulted in increased appetite followed by weight gain. However, per the nutrition section, I've added protein shakes to my routine and it has helped keep the appetite down. The nutrition recommendations borrow from the Zone diet (40-30-30) with its 6 smaller meals.

The exercises are broken out by categories: squats, combination upper-body/lower-body, presses, pulling, and core. Variations of exercises are given so that if you don't have a weights machine, you can do the exercises with just weights and a bench. The training log and 'rest days' section is explained well too.

This book has helped me change my routine. Granted, there are a few things that I can't do--such as fit six meals a day within my schedule. Also, there are some exercises I don't feel comfortable with and so I've just selected those exercises from each category that I know I'll do regularly.

Although a lot of the information can probably be found throughout the Internet, I really liked how this book pulled it all together.

I have been using NROLW for several months and it's been a great way for me as a beginner to get introduced to lifting and get comfortable at the gym. My main beef with this purchase is that I definitely wish I bought it in book form rather than on Kindle. In order to put the workouts together and reference descriptions of the exercises, there's a lot of flipping back and forth between pages and some good old-fashioned post its or folded pages would be WAY simpler. The descriptions reference page numbers that don't match the Kindle "location" numbers, so it's a pain in the ass every time. I think I'm gonna buy a hard copy as well because the content is useful.

I ended up switching to stronglifts 5x5 after following the initial program. I have heard that it's great if you can follow through all the way, but there are a few parts of the routine that my gym didn't have equipment for - so rather than modify I just decided to keep it up with the basic lifts.

Has a lot of good information in it, it certainly clears the air about women getting overly buffed. I think women who want to start lifting weights and are worried about looking like a man, should read this book.

I found this book the best in core development and strength don't get me wrong it was hard! The only thing is working with the book on a kindle for iPad. The pages didn't match up and it was hard skipping around finding the right moves for specific types of lifting. Otherwise I thought it was awesome and have recommended it to many women

This book was extremely interesting and had a lot to help me on my way to start my weight lifting journey. He explains everything in detail, making sure you understand all the concepts. It has some humor in it as well. The workouts are intense but they may not be for beginner weight-lifters. The plans are wonderful, long lasting and definitely will help you to become a stronger better you.

It was a little overwhelming and confusing as a beginner but the program can last 6-7 months so you just need to figure out one stage at a time. I like that you don't do the same exercises every stage I hate repetition. I was pretty weak and can now almost do a pull up, probably would have if I didn't get sick during thanksgiving and Christmas while I was on vacation.

It was a little overwhelming and confusing as a beginner but the program can last 6-7 months so you just need to figure out one stage at a time. I like that you don't do the same exercises every stage I hate repetition. I was pretty weak and can now almost do a pull up, probably would have if I didn't get sick during thanksgiving and Christmas while I was on vacation.

Thanks to the authors for putting together a book that is easy to read, informative, and covers diet, exercise, and some of the more recent studies on both. I'm a long-term exercise fan (in my 40's now, still going strong) and I do both weight training, body weight exercises (push-ups, pull-ups, etc.), and cardio. I'm always looking for new routines to keep my workouts fresh. This book definitely gave me that, and I think the 5 star reviews of this book will tell you what is awesome about the book.

There are two reasons, though, why I don't give it 5 stars. First, the authors don't explain why they put certain exercises together in certain sequences. I think the sequences are great - they really make the book - but when the book ends at Stage 7, it ends. It doesn't tell you how to create your own exercise routines that will continue to compensate for some of the problems the authors tell you to worry about - like weak hamstrings. I would really suggest finding a companion text with more theory about which exercises target which muscle groups - my own favorite right now is The Women's Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier YOU! because it gives me more theory, has many alternate exercises to target similar muscles, and it has better explanations and photos of how to do the exercises.

Second, I don't agree with the authors that doing arm exercises is a waste of time. Sure, I agree that it's better to spend most of your time doing pull-ups, push-ups, squats, and deadlifts - but their theory that no one ever primarily uses their arms in their daily life is just bunk. Anyone who has ever held a child in one arm while searching for her keys in her purse until her biceps and brachialis start quivering will tell you that, yes, we do things where our arms are the primary movers and our body is assisting our arms. So why not do some exercises - standing curls and overhead presses - that mimic those movements and train your arms and your core to work together? I've done exercise routines both ways - with no arm exercises for months at a time, then adding in some standing arm work - and I can feel a big difference in the way my body reacts during the day. With the arm exercises, my core gets trained to stabilize itself when my arms have to work hard. Without that training, it feels like my back and abs get out of shape and I notice the difference.

I do love this book, though - and I recommend it - I would just do some further reading and feel empowered to understand the theory behind these exercises and to expand on them, if and when you wish.

This workout changed my life. I fought the fatties for a good while, but this workout set me into a different realm. I lost 60 pounds in nine months doing these workouts and using the diet plan (although I cut the carbs by half). I'm not bulking up either, but I have some nicely cut arms and I feel better than I have in years. I can actually fling 50 pound dog food bags around with ease. I can't say enough good things about this workout book. It has all that you need, as far as plans that are already organized for you. You do have to have your own weights if you work out from home, but it has some nice alternatives for those exercises that require specific types of weights. I do most all they say to do with my Olympic weight bench.

How comforting to know that there are a couple of experts to guide your workout routine. This book was on sale and I snatched it up because another favorite book of mine was written by these two: The New Rules of Lifting for Abs.

love this training - I am 57 and have completed the first 13 sessions. This makes so much sense to me; my muscles and bones are singing! No wimpy barbie weights in here. I tell every woman I love - lift heavy and chart your progress.

This book helped me understand the basics of lifting and how your body works. I read it in one night because I was so eager to learn and I must say it really jump started my routine in the gym. The only criticism I have is that a lot of the exercises have potential to injure your back if you're not careful and I don't think this book stresses how important it is to make sure you have correct form. Its hard to judge form from the pictures and I just wish they would have linked you to some website with video demonstrations on them. There also aren't any alternatives in this book for using only dumbbells in case your gym is limited like mine. Other than that though, great first book to anyone interested in starting lifting and actually maximizing your time at the gym. Read this book if not for any other reason than to understand that straight cardio is not going to help you lose that much weight or be fit.

As a beginner, or novice this is probably my favorite lifting book. It has great guides, it's extremely information and user-friendly. Adding weights back into your exercise regime can feel daunting. What's the latest word, is the old form I used now bad form....etc.