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Reddit mentions of The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess

Sentiment score: 49
Reddit mentions: 76

We found 76 Reddit mentions of The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess. Here are the top ones.

The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
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  • Avery Publishing Group
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Release dateDecember 2008
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Found 76 comments on The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess:

u/[deleted] · 44 pointsr/AskWomen

Strength training is an effective way to burn off fat. I've been doing it for 6 months along with eating pretty healthy and I've lost 30lbs, though I'm much bigger than you. Look at this book for a good routine.

u/bruteforcegrl · 40 pointsr/xxfitness

New Rules of Lifting for Women can give you a template plan for building strength unless you are already beyond that sophistication-wise. That emphasizes a lot of compound movements so the workouts aren't by upper and lower body days.

u/hamiltonian9 · 38 pointsr/Fitness

My wife had similar thoughts at first mention. I had her pick up this book from the library: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?s=books&ie=UTF8&qid=1320934295&sr=1-1

The New Rules of Lifting for Women. Lift like a man, look like a goddess.

It says toning doesn't exist and women can lift weights with all the benefits just like a man. She's much more receptive to it after reading.

u/Madasiaka · 23 pointsr/xxfitness

I found the New Rules of Lifting For Women to be really approachable. The writing's engaging with lots of references to studies and science and the exercises are all well explained (with pictures!).

It's been around long enough that you can find videos of each workout online, as well as excel spreadsheets to track your workouts/calories etc in.

(Caveat - I mostly ignored the nutrition chunk of the book so I can't say much about that part.)

u/ihaveplansthatday · 15 pointsr/Random_Acts_Of_Amazon

Munchkin - $29.99

Apron - $29.71

Lifting for Women - $14.44

$74.14 - all are highest or high priority from her bomb list. :)

u/notochord · 12 pointsr/Fitness

XX here, Stumptuous has been the absolute best site for me. Krista, who runs the site, has many great things to say and blogs on everything from squats to "feminine problems" to realistic body image and is generally awesome the entire time!

If your girlfriend like to follow books, the new rules of lifting for women isn't bad. I read through it and it mostly tells you that compound exercises are awesome and diet is important. Plus, there are photos of a woman doing all the lifts so your gf can see proper form.

As for myself, I'll say that the 6 weeks I've spent back in the gym after a long hiatus have really made a positive impact on my attitude and body. I've lost noticeable amounts of body fat, gotten stronger and have more energy. Squatting your own body weight is such a trip and being able to bench it... well maybe that'll happen sometime! (hoping to lose a bit more weight along the way so it's a lower number :P)

Good luck!

u/WatermelonRhyne · 12 pointsr/xxfitness

If you want to get her a book, I suggest this:


New Rules of Lifting for Women

It's got a lot of good information in there about differences between men and women. It also goes pretty well into how women can train and not "bulk up" like a man unless we work really REALLY hard at it.

u/yourbaristahatesyou · 11 pointsr/femalefashionadvice

Actually, lifting heavy won't make girls bulky. Build as much muscle as possible and your arms will still look no where near as built as Cameron Diaz! (unless you're like 5% body fat) Just start out slow and build your way up. This is a great resource, though it's pretty much just an eating plan (which I found useless) and exercises you can find online. But it also explains the science behind girl vs guys and heavy lifting, how our hormones don't really equip us to build huge muscle. Good luck!

u/DeltaIndiaCharlieKil · 9 pointsr/xxfitness

Skinny-fat is a term for people who are naturally thin so they don't really focus on working out. They aren't overweight, but they have no muscle tone and not much endurance. It's hard because skinny fat people have basically been giving a "pass" from having to watch what they eat or exercise all the time because they don't have physical looks as a motivator. While health and overall enjoyment of life can be a great motivator, they are more abstract and long term benefits rather than the tangible "I lost 5 pounds" goals, so it is difficult to get skinny fat people to start working out.

/u/bungsana, my only advice would be to start complimenting her when she works out, tell her how sexy she looks when she's all sweaty, when she puts on workout clothes tell her how hot she looks in them, etc. Just be positive and supportive and let her know how psyched you are that you guys get to share this together.

Maybe see if there is a female trainer she could go to for a bit. A lot of women can be intimidated by weightlifting, and in the intro to New Rules of Lifting for Women it talks about how women tend to be more focused on proper technique while men are willing to just jump into it. I know I am like that and don't feel comfortable trying a move until I feel like I know exactly how to. Getting her a trainer for a bit might get her comfortable. And sometimes its nice for that person to be a stranger and not your husband who is correcting you.

Find some physical activities that you both like, but also let her explore her own relationship to working out and getting physically fit. She may be more inclined towards classes and things that have a social nature. She may feel like weight lifting will get her "bulky". Start her off on other things and just work on her getting into the mindset that being active and exercising is a necessary part of her schedule. Once that habit is formed, then possibly focus on what type of exercise is best.

good luck! I am a skinny fat myself and it's hard. My increased health and energy definitely help me keep going, but sometimes it's hard when I know I could stop all exercise and still fit into all my clothes no problem.

u/M_bare_assed · 9 pointsr/xxfitness

I have a couple questions:

Am I putting myself at risk lifting in my running shoes?

Did you ladies who used the New Rules do all 7 stages as listed in the book or did you mostly use the book to get you started?

How much cardio do you do? I don't want to give up running, but I also don't want to overdo it.

u/lucidlotus · 8 pointsr/femalefashionadvice

The best I ever felt was when I was lifting 3x a week. Now that my schedule has improved I'm going to go back to it. For anyone looking to get started, I highly recommend The New Rules of Lifting for Women by Lou Schuler. He also has a new one called Strong that's supposed to be good as well.

ETA: Just in case anyone is thinking you need a gym membership to lift, if you have a little space and a little cash you can often find used weights cheap on Craigslist.

u/EmeraldGirl · 8 pointsr/Fitness

Lift heavy things. Starting Strength is good, but if you're a bit intimidated and/or want something geared toward women, I like the New Rules of Lifting for Women. If you're a student, you may have gym access. If you really can not afford a gym (and some offer $20 per month memberships), Convict Conditioning may be the way to go.

u/lannisteralwayspay · 8 pointsr/Fitness

/u/phrakture is a bit harsh, but he's right. At perfect conditions a male can gain 1-2lbs of muscle mass per month. You gained more than that, and you're a female — considering females don't gain as much muscle mass as males, you simply got a lot fatter. It's a sad truth, but it's the truth.

What you could do is:

  1. Eat less. You don't need to eat 1000cals per day, just lower your amount of calories by 100-200 for a couple of weeks. You still gain weight? Drop more, like 200cals. Maintain weight? Drop a bit, like 100cals. You're losing weight? Well done. Now keep at it.

  2. Switch to a solid routine. This is not beneficial to losing weight, losing weight is mostly (90%) a diet change. But it will help you in the long run. Take a look at this book.

    Have fun!
u/bonniemuffin · 7 pointsr/Fitness

It sounds like you don't do any strength training at all, so I'd say the easiest way to improve your physique is to eat more protein and lift heavy weights. Go to a real gym and do weighted compound lifts like squats, deadlifts, pullups, and bench presses--or if you don't have access to a gym, you could at least start doing pushups and squats at home.

This will help increase your metabolism and therefore decrease your body fat, and it'll also make your waist look narrower in comparison to your shapely ass and shoulders. :)

It's hard to get enough protein as a vegetarian, but try to add more low-fat dairy, tofu, tempeh, and other non-meat protein sources to your diet, and try to reduce your consumption of grains to compensate.

This book really helped set me on a good path toward my fitness goals: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398

u/cas2210 · 7 pointsr/xxketo

Yes!! I've been lifting for a few years and it all started with the book the New Rules of Lifting for Women: http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583333398

SUCH A GREAT RESOURCE, comes with programs for 6+ months of efficient and effective training that varies depending on your goals. I recommend everyone start with that, or at least have it in their library as a good resource. Once you have a hold of the basics and good form, then it's a lot of fun cruising around bodybuilding.com's complete (and free!) programs and simplyshredded.com's female interviews, which include the interviewee's favorite programs. I would definitely start with the New Rules of Lifting, though, since it will create a solid strength base which will give you the confidence and good form to be able to play around with your programming later.

Also, Mark Rippetoe's book "Starting Strength" (pretty popular, you can probably find at the library) is dense but very very clear as to the proper mechanics of every basic lift and has a good beginner's program outlined towards the end.

FINALLY, while you don't need to look at those programs, you do need A program and to write down what you do every time you go in. This will prevent you from overworking/underworking certain muscle groups, help you keep track of strength progress, and also allow you in a few weeks/months/years to remember what worked for your body and what did not.
Good luck!!

u/PixelTreason · 6 pointsr/xxgainit

I'm 5'8" 124 pounds, 37 years old.

Over the last 2 years, I lost 50 pounds and was down to 115 (too skinny!) and ended up looking "skinnyfat" with my extra loose skin. Trying to gain muscle. Not sure how high I will go but willing to keep going until I think I'm looking the way I like, then I can cut.

I feel like I eat a ton and I have gained 9 pounds in the last year, which I guess is good? I've found it more difficult to find resources that help women understand how much we should be trying to gain in a determined amount of time.
I started with the New Rules of Lifting for Women, then moved on to SL 5x5 and now I am doing The Muscle Building Workout Routine - which I am enjoying so far.

u/ClitOrMiss · 6 pointsr/xxfitness

Is she pear shaped because that will seriously help? As far as I know (seriously working out for about 6 months so take all of this with a grain of salt), us chicas can do the same workouts as y'all fellas (we can both do StrongLifts 5x5, that's what I do). So you can show her your work out and then just work on lower body (squats and deadlifts and stuff, but I'm sure you already knew this. Squats are a bootyful girl's best friend!). She's not gonna get swole the way you do. She might want to do an abs circuit or something in addition to the DLs and Squats. Ask her what she wants to work on. Flat stomach? Abs/Squats/DLs, Bingo wings? Upper body. Posture, upper body and core, etc.

Get more details as to what she envisions herself like and target those areas, which you will totally know how to do, you athletic bf, you.

Wait also, here is a book you might enjoy: The New Rules of Lifting for Women I haven't read it but it was in the /r/bodyweightfitness sidebar. :)

u/fxpstclvrst · 6 pointsr/90daysgoal

Hola! I'm fxpstclvrst, which is not worth pronouncing aloud. I've been here for two rounds. I am a lady that lives in the Dallas area. I've got a smattering of aches and pains, mostly a bad knee and a weak ankle. I did physical therapy last year for my frozen shoulder, and that improved my life so much. My doctor recommended a paleo-like diet to reduce my weight to cut back on my snoring.

  • Age: 33
  • Height: 5' 3.5" (the half counts, damn it, I used to be 5' 4.5"!)
  • Highest weight: ~203 pounds (March 2011 during bad shoulder/gallbladder surgery recovery)
  • Current weight: ~175 pounds
  • Diet: Paleo-ish, lower carb, doctor mandated
  • Exercise: walking sometimes, getting back into lifting 2x/week using New Rules of Lifting for Women
  • Overall goals: For this round, I hope to achieve the goal weight/BMI my doctor recommended for me, 163 pounds and 28% respectively. My ultimate goal is to get down to around 145 and increase my strength.
u/uncannybuzzard · 5 pointsr/Fitness

go pick this up.

read it. do it.

you will need regular access to a gym, unless you choose to go the bodyweight route instead.

u/ActionComics25 · 5 pointsr/veganfitness

I can not recommend the linked book highly enough. It's written similarly to the male counter part and the differences in the work outs are actually based on physical differences that the author explains and backs up with studies. There is no bullshit "toning" advice or telling women to shy away from heavy weights, just how to lift for what body part and workout plans. I hope that this helps, I promise there's a great community of women athletes working towards fitness goals for whom smoothies are incidental. I'd also check out r/xxfitness for some women-centric advice and experiences.

Good luck, most of the women I know hate how fitness is marketed to us, you're not the only one frustrated, most of us get it.


u/kmillns · 4 pointsr/Fitness

If I, as a man, may make a recommendation:

New Rules of Lifting for Women

u/thebucketbot · 4 pointsr/xxfitness

Most people start off with Starting Strength or Strong Lifts for gaining pure strength. Note that these programs are designed to gain strength, not work on aesthetics. They will definitely help you look better, but that's not their focus. New Rules of Lifting for Women and Strong Curves are more aesthetics-oriented, but they will get you stronger as well, just more slowly.

Personally, I started with Starting Strength, moved into 5/3/1 and am about to start Strong Curves since I would like to focus on aesthetics for a while. I did Erin Stern's program on bodybuilding.com for a couple months, and made some really good progress, both strength-wise and aesthetically, but I couldn't maintain that schedule once classes started up again.

As a beginner to strength training, you should look for a full-body routine since that will take advantage of your "noob gains."

u/photogmel · 4 pointsr/xxfitness

this book has been a god-send for me. my friend and i jokingly refer to it as "the bible." it gives a great starting plan for lifting and also provides a suggested diet plan. i can't go by the diet plan because i'm vegetarian, but i've learned so much about how weightlifting and proper nutrition go hand in hand. i've been lifting since the beginning of the year. (started with really low weights and have been doing more strength training for the past few months). i've seen way better and way faster progress as soon as i started lifting heavier. now i just need to figure out how to get more protein in my diet. i have a hard time with that because i'm (1) too poor to afford protein rich veg foods and (2) i love carbs, so i'm working on balancing all that out.

u/narcoticfx · 4 pointsr/Fitness

I bought The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess for my GF a while ago. I think it's pretty good for a beginner.

u/Moth-eatenDeerhead · 4 pointsr/TwoXChromosomes

Oh wow! Awesome links. I'm going to have to look into some of these ideas. I'm starting New Rules of Lifting For Women. The food plans are what I need to tackle next. Thanks for the motivation!

u/adrun · 3 pointsr/xxfitness

Seconding the recommendation to check out the FAQs at /r/fitness! Especially check out the "Fixing your diet" section.

For calorie tracking, I'm a big fan of My Fitness Pal and there are a bunch of us xxfitness ladies who would love to be your friend there! (My user name is the same as this one!)

For a fitness plan, check out Starting Strength, The New Rules of Lifting for Women, or Strong Lifts. I use the last one because it's free online, but both of the other books are excellent.

Great job getting started and good luck with your goals!

u/elempe · 3 pointsr/xxfitness

It's generally best to go in with a set plan, and there are a lot of programs out there geared specifically towards beginners. This will give you a sense of purpose in the gym and also a way to track your progress.

Here are links to three of the more popular beginner's programs on this sub: Starting Strength, Strong Lifts, and The New Rules of Lifting for Women.

If money is a factor, and you don't want to buy a book, Strong Lifts is a free program available online.

u/jbheals99 · 3 pointsr/loseit

Great job. Congrats
Strength training with provide some serious results. Starting Strength and this book are recommended fairly universally by r/fitness.
Note: I can't speak to it's effectiveness of the latter, I am a guy but SS has been great.

u/me_gusta_purrito · 3 pointsr/loseit

I would advise that you keep doing your bodyweight squats. To make them fun, you can take a big exercise ball from your gym and hold it against the wall with your back, so that you kind of roll it down the wall as you squat down. You can also work on step ups - just take a sturdy box or step and go up down up down. You should also think about adding in push ups - you can start doing these with your knees down on the floor to assist, or if that's a bit too difficult, you can start off leaning against a wall and pushing up and away from the wall.

When you feel like you're ready, I would recommend that you pick up a copy of New Rules of Lifting for Women. I'm not recommending it because it's the end all be all of lifting programs, but because the content will help you learn more about the science behind lifting, why lifting is beneficial for women, how to feed your body during a lifting program, and why you shouldn't be afraid of weights or bulking or any of that. It will last you about 6 months, so you will definitely get your money's worth. For support, there are forums for this over at jpfitness dot com.


That will cover your basics and get you started. I would also strongly recommend that you read Starting Strength. I've done the traditional New Rules of Lifting program as well, in addition to the one "for women" (hint - any decent lifting program can work for you once you learn proper form - it doesn't have to be something that says "for women" - you're not limited) and enjoyed it.

That said, I don't know how much you weigh now, just that you want to lose a lot. If you have musculoskeletal issues or pain, I can't emphasize proper form enough. It might be worth it to book some time with a trainer who's well practiced in the basic Olympic lifts (careful, I've seen some crap trainers out there...). If something hurts sharply while you're doing it, then please stop and slow your roll. It's normal to be sore after a good lifting workout, and you might even feel like some of your muscles are really achey and sluggish, but nothing should feel like it's in sharp pain or popping or snapping. I guess I'm trying to say that pain isn't necessarily a bad sign, but that you need to monitor yourself for red flag type pain.

u/sullimareddit · 3 pointsr/xxfitness

Really great for you for wanting to get into the gym! I'd suggest starting with mobility and stretching exercises for your shoulders--carefully. Especially since you say on is less flexible. Please do be careful and take it slowly. GMB Fitness has a shoulder "causes and solutions for shoulder pain deep dive here that you could maybe use to educate yourself about how your shoulder works (or in your case, doesn't).

While you're working on easing into shoulder work, there are lots of other exercises and ways you can do resistance training. A trainer might be able to help you, but be very careful, as not all know good form. One site that is super useful (but can be hard to find your way around in) is exrx.net. It shows how to do each exercise, as well as what exercise works what muscle. They have a great beginner's page.

Personally, I find it key to have a progressive program or plan, as otherwise I do too much of one thing, or get bored. I started with this book and it was awesome. I like it better than the new edition.

Good luck--we're all rooting for you!

u/puppy_consumption · 3 pointsr/Parenting

I'm not at post-pregnancy state yet, but honestly, start lifting weights. I picked up the New Rules of Lifting for Women and it totally changed my body composition. ( http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583333398 )

If you stick to eating a mostly clean diet (Try researching Paleo and attempting to stick to it 80% of the time), do cardio and also strength training, you should see a huge difference in within a few months.

Yoga is also great as it works out your core muscles. If you have access to a gym, use the elliptical instead of the treadmill as it helps to focus on your core as well.

u/sacca7 · 3 pointsr/Fitness

I agree that the body takes time to gain strength. Don't be doing weights on the same area each day, but only every other day. I do lower body on Mondays and Thursdays, then upper body on Tuesdays and Fridays. The other days I do various forms of cardio like walking uphill on a treadmill, biking, elliptical, etc. I'm female, too, and a book I really like on lifting is The New Rules of Lifting for Women: Lift like a Man, Look like a Goddess.


u/kasittig · 3 pointsr/xxprogresspics

Pick a program and do it. It doesn't matter what program you pick - you'll gain strength and look better either way. What does matter is that you go to the gym consistently and work hard!

A lot of people on /r/xxfitness like NROLFW as a beginner program.

u/Fizzbit · 3 pointsr/loseit

Don't be! Now's the perfect time to subscribe to /r/xxfitness and check out some information. Get the book "New Rules of Lifting for Women: Lift like a Man, Look like a Goddess" - it introduces you to weightlifting with a great step-by-step guide and inclines your progress as you increase your lifting ability. It also has some tasty recipes and nutritional information.

u/toomuchwork · 2 pointsr/xxfitness

I'm currently working my way through the workout plan in The New Rules of Lifting for Women. So far it's been working great and I can see visible changes!

u/dayman89 · 2 pointsr/xxfitness

I am a few weeks into The New Rules of Lifting for Women and i LOVE IT. I've tried a few other programs, but as a (sort of) beginner, this has worked the best for me. I also read Starting Strength prior to starting/watched a ton of videos to understand how to do the movements. Good luck!!

u/HonkyTonkHero · 2 pointsr/Fitness

this book gets some good reviews. I bought it for my wife when she was looking for something similar, the stuff I read out of it seemed pretty good.

u/saracuda · 2 pointsr/xxfitness

For lifting I like the New Rules of Lifting for Women, especially because the routine is very clearly laid out.

For "cardio" (Running) I like Couch to 5K or the Zombies, Run! 5K app.

u/Johnny_Couger · 2 pointsr/stopdrinkingfitness

Also sober 3 years. I'm pretty sure 98% of recovering alcoholics are all or nothing people...we struggle with moderation in so many things.

I hate counting calories. Its just another goddamn thing to frustrate me. A few months ago I decided I'd focus on getting stronger rather than lighter. I spent the first month lifting weights 3 times a week but not eating healthy. Fuck it, pizza? Sounds good. Burgers? Yep!

I followed a plan called StrongLifts 5X5. You start off low weight and add 5lbs per workout. Before I knew it, I had some muscle under my flab. Then I started realizing I wanted to SEE those muscles. At that point I started taking my diet more seriously. I learned a lot about how to train and use my food to support that training. I'm not all the way there, but I like the results so far.

I have gotten numerous compliments from coworkers, women have started flirting with me a little, my girlfriend has been VERY happy with the changes AND I have a ton of energy to play with my kids. I also dropped 25lbs and got some definition in my arms and legs. For me, Lifting weights>losing weight

I also incorporate at least one hot yoga class into my routine. The yoga is great for mindfulness (which has been mentioned in other comments). You are stuck in a hot room, sweating your ass off, standing in strange positions and its hard for anything else to invade your thoughts. Even an hour of clear thought is super beneficial. My girlfriend does 2-3 a week, she loves it.

I know a lot of women think that weight training will make you bulky, but its all about choosing what you want. You can hit the weights and keep a slim female figure. I have read some really great things about [Strong Curves] (https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642) and Lift like a Man Look Like a Goddess ( Book Link).

If counting calories doesn't make you happy just try something new. Find a healthy thing that makes you feel good and do THAT thing, then do that and try add another healthy thing. See what sticks and focus on that.

You got this!

Sorry for the wall of text! Sobriety and exercise are 2 VERY important things in my life and I love talking about them.

u/farting5eva · 2 pointsr/loseit

WEIGHT TRAIN. And dude, you'll love it cuz you'll feel soooo powerful and kick-assy.

I follow a routine found in book called "New Rules of Lifting." It's my and my co-workers bible. There's also "New Rules of Lifting for Women," which is okay, but you know, I like the feeling of following a program designed for dudes, who gain muscle a lot quicker than us womens....Almost like I'm fighting the patriarchy one rep at a time.

Have fun! And congrats on losing all dat weight.

u/Perfester · 2 pointsr/xxfitness

Okay, go early, I mean EARLY. If you can, be there when it opens as college gyms tend to get annoying and distracting as the day progresses

SL 5x5 is okay, but I found it narrow in scope and overpriced to expand. However, it tracks progress better than the other apps I've tried. Currently using Perfect Body, but you can't track well in it and you can't modify, just doing it to give a fair finish review.

Admittedly, I have not tried Strong Curves.

My sister swears by this book: https://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398

She is standard fit/athletic, I'm more of a draft animal.

u/moormadz · 2 pointsr/AskWomen

Proper form cannot be practiced from reading a book alone - please hire a ppowerlifting coach with years of experience to learn from or watch videos on [Exrx.net] (http://www.exrx.net) - it is an excellent resource!

Also, lifting and macronutrients (protein, carbs, fat) are essential to your progress! Please read [The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess] (https://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398) - the best book on this topic that will help you understand both accepts!

u/eatadonut · 2 pointsr/Fitness

NROLW. Eat big, lift big, feel fantastic.

Also gonna second what m092 said, and then disagree a little bit. In the end, do whichever will make you healthy and happy:
>include someone in your life about what is going on.

If you're the type of person who is going to obsess about diet, that's ok, just make it a good diet. If you can redirect that energy towards a more wholesome end, hopefully you can start behaving as if every time you vomit, you're vomiting all your gains.

u/amaresnape · 2 pointsr/xxfitness

Have her read the book listed in the sidebar: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398

It's a great read for anybody who is a little sensitive or clueless about diet. I honestly bought it more for the lifting stuff, and I hate the voice used in the narrative of this book, but I think it will give her the resources she needs to both understand it AND feel confident about it herself.

u/silentsybil · 2 pointsr/loseit

Strong Curves by Bret Contreras. He has an amazing program that is adaptable for any goal, including muscle gain and he breaks down how to calculate your calories for your goals. Or the book 'The new rules of weightlifting for women.' I love both and have linked them on Amazon for you here: Strong Curves: A Woman's Guide to Building a Better Butt and Body https://www.amazon.com/dp/1936608642/ref=cm_sw_r_cp_apa_o5Dszb8RJXVTA
The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess https://www.amazon.com/dp/1583333398/ref=cm_sw_r_cp_apa_I6DszbVY1A4RJ

New rules of lifting might be more of what you're looking for and it has a great section on optimal protien intake for muscle growth but the strong curves workout is great for the glutes:) good luck!

u/Lilia42 · 2 pointsr/RedPillWomen

Check out /r/xxfitness

I also recomend the book New Rules of Lifting for Women or Strong Curves.

I did NROLFW, and really enjoyed it, and at some point in the future I look forward to trying out Strong Curves.

u/eldoucheo · 2 pointsr/weightroom

I've heard good things about the stuff Nia Shanks puts out.

Also, NROLFW is pretty popular, too.

I recommend you check out /r/xxfitness as they'll probably have more recommendations.

u/caffeinefree · 2 pointsr/Fitness

Try buying The New Rules of Lifting for Women for her. It says everything that is constantly posted here on reddit, but it's in a book written by a group of professionals, and it's backed up by a bunch of studies. I never had an aversion to lifting heavy (since I don't read much Cosmo or any of the rest of those crap magazines that peddle that low weight/high rep shit), but this book is what convinced me that lifting heavy was pretty much the only way to get the body I want.

As a side note, since I've started a regular lifting routine (in addition to the cardio I was already doing) + the basic diet guidelines listed in this book, I've lost about 7 lbs of fat and I don't know how many inches (I'll be doing measurements next week, so I can report back if you're interested).

u/FromTheBetween · 2 pointsr/xxfitness

The "book" i was referencing was just a confusino I had in the link. http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398. It was right next to starting strength, (book title here). Thought it was one phrase.

u/mai_tais_and_yahtzee · 2 pointsr/xxketo

Lift heavy things. I recommend The New Rules of Lifting for Women. I'm just finishing up phase 4 and it really works!

u/intrinsicdisorder · 1 pointr/TheGirlSurvivalGuide

Looks like you've already gotten some good advice, but I have a little more to add on a few of your items.

Sugar Scrub recipes? / How to remove dry skin? / How to eliminate the Red Bump Syndrome after shaving? Just get a Salux cloth and exfoliate with that (plus a little body wash) in the shower. It is MAGIC for exfoliation! I used to get the red bumps pretty bad but now I just exfoliate before shaving and I have no problems. Also, replace the blades in your razor when they start to get dull.

Ways to cure acne? This varies from person to person, but /r/SkincareAddiction is AMAZING. I wash with Cerave foaming cleanser, use their PM moisturizer (plus sunscreen during the day), make sure to wash my face AFTER brushing my teeth, and avoid touching my face much. This prevents a lot of zits for me. The ones I do get are poked with a clean lancet after washing my face and then covered with a hydrocolloid bandage.

How to whiten my smile? / bleach my hair? I saw you mention you have issues with pool chlorine--as a chemist, I feel I should inform you that commercial teeth whitening strips contain carbamate peroxide as the whitening agent and not chlorine bleach (NaClO). Similarly, bleach meant for hair is also peroxide-based. Big difference! Might want to see if they work for you, since they don't contain the chemical that was causing you problems.

Nail Care Tips THESE VITAMINS ARE MAGIC. My nails get pretty long without breaking now, and I'm really rough on my hands. They taste like candy, too. Should also be good for hair and skin!

Exercise routines...? Go learn how to lift heavy things properly. Seriously. New Rules of Lifting for Women is not a bad starting point for a total beginner. Heavy lifting has given me loads of confidence, kickass thighs, an awesome butt, and even visible abs at one point. Lifting will build muscle, which provides a nice frame even if you have extra bodyfat...how much bodyfat you carry also depends on your diet, which /r/xxfitness can help you figure out. Once you figure out what works for you, sustainably, diet and activity-wise, you actually have a great deal of control over how your body looks. (It turns out I like chocolate more than I like seeing my abs most of the time, but if I miss them and I want them visible for a while, I now know that about 1800-2000 cal/day with a high training volume will do that.) Endless cardio is not necessary if you are like me and you hate running...I only do naked cardio :D Do find an activity you love and will stick with, and make sure you get enough sleep. Don't cut calories to 1200/day and run yourself to death, it will screw up your metabolism for years and make it way harder to lean out.

Good ways to stop Cramps, or at least help make them lighter and less painful. If they're debilitating, see your gynecologist--a medical condition could be the problem. As an endometriosis sufferer, I'm on a Pill that's designed to give only four periods a year, but I take it continuously, so I don't have periods at all. That's not for everyone, but it does help a lot to start taking ibuprofen a week before your period and continue taking it (at the recommended interval, something like every 6 hours I think) until the cramping stops. Also, invest in a good heating pad. They work very, very well.

u/Meltedchz · 1 pointr/ketogains

This book has been great for me
I was ready, but really needed a little bit of guidance, what you're saying sounds familiar. It's absolutely worth the $15 bucks with 2 day shipping. Took me 2 days to read it, easy to get through and funny.

Now I can walk into a gym and have a plan.

u/pantslesss · 1 pointr/Fitness

If you are indeed a Miss, I recommend checking out The New Rules of Lifting for Women. I got it from the library and spent a few days flipping through it, learning what different types of weights and techniques were called, and within a week or two I could walk into the weight room of my gym with total confidence. It's a really helpful book.

Also, all of our butts are sweaty. No worries.

u/AdmiralSkippy · 1 pointr/Fitness

Excellent. I'll pick it up some time soon. Is this book suitable for women too? Or should I get something specifically written for women like this book? - for my girlfriend, I'm male.

u/Leahn · 1 pointr/Fitness

We are more than glad to help you, 'for free' to the extent that our knowledge allows us, but there is so much you can learn 'for free.'

You could ask the book for Christmas. And maybe this one too.

u/pballer2oo7 · 1 pointr/AskWomen

many, many people don't use enough weight. that last rep is supposed to be hard. don't force it with bad form, but don't dog it with Mattel weights either.


u/wonderdome · 1 pointr/P90X

I'm pretty familiar with fitness, and I agree with what you said. p90x worked for me initially because I like when I don't have to think about what I'm going to do when I workout. I don't think I'm "beast" but it is pretty cool that I can do pullups now. I managed to find a lifting buddy at my gym who is actually beast and she agreed to teach me how to lift properly, so I imagine we will work on a SS-type workout.

I saw on xxfitness the book the new rules of lifting for women, are you familiar with it? I was thinking about buying to to get more informed. I'm not interested in bulking, I feel I put on muscle easily enough without pushing it, my main interest is in just getting as strong as I can.

u/trialblog · 1 pointr/TwoXChromosomes

That's actually a pretty low intake for a lot of physical activity. When I was lifting heavy regularly 3x a week I was getting 1900 calories on rest days and 2200 on workout days, and I'm only about an inch taller and 7lbs heavier. It does sound like you'd enjoy the aesthetic of more muscle (from what you said about your body composition changing), so I'd look into doing New Rules of Lifting for Women or a similar program.

u/EnnuiWoodpecker · 1 pointr/xxketo

I am a huge fan of free weights to machines. Gimmicky lady-gyms (if I'm thinking of the right one) suck and give women the COMPLETELY wrong idea about weight lifting.

GO TO THE OTHER GYM. Let your trainer teach you what's what and don't worry about the bodybuilders. Literally, they don't care you're new and aren't ripped. I've never met a serious bodybuilder who doesn't LOVE talking the ear off someone just starting out. They are probably the most supportive people in that gym, I promise.

I try not to bother other people when I'm at the gym because I think it probably comes across as condescending. But if I could hug and high five every woman that came in and ignored the treadmill and went to the dumbbells, I absolutely would. (I do high five strangers at the gym, I'm not going to lie).

Weightlifting cures what ails you. I'm only doing keto because I really think it'll help me improve in the gym, too.

This is a FANTASTIC book if you really want to get into lifting:

u/jags70 · 1 pointr/xxfitness

Here’s two great programs you could check out. They are both books but you could probably buy used or get at library.

New Rules of Lifting for Women

Strong Curves

u/conklech · 1 pointr/TrollXChromosomes

If you're interested in understanding why your body asks for energy after working out, you could do worse than checking out The New Rules of Lifting. (Don't be put off by the stupid subtitle, or the "for women" part.) You probably don't want to starve yourself after exercise. Your body will shut down and try to conserve energy--guess how?

u/hazelowl · 1 pointr/Random_Acts_Of_Amazon

A weight-lifting book I've heard good things about. This one is specifically for women, but they also have a general one, and one for abs.

Biggest Loser Cookbook

A pedometer (and maybe a strap for it, since that one seems to be on sale too?)

A food scale! I love mine.

u/r4d4r_3n5 · 1 pointr/xxfitness

This book may be of some interest. I know many people that for years been on the elliptical machines without making progress. What's it said? Keep doing what you've always done and you'll keep getting what you've always got?

I read Gary Taubes' book where he claims that endless aerobic exercise is just about useless for fat loss since it actually stimulates hunger.

Check out this link. I think it's all the encouragement you'll need.

u/cunty_mcunt · 1 pointr/Paleo

If you really really want something geared towards women instead of Women's Health magazine, get this:
Is not terrible except for most of the diet advice. It has squats and deadlifts and HIIT and other stuff. It was too scattered for me and SS is much more focused and I'm making way better strength gains with that. But if one is at the level where just getting up and walking can be considered exercise, that's sad, but I suppose you have to start somewhere

u/melissappa · 1 pointr/running

Recommendations for strength training programs?

I am doing a 5k Warrior Challenge on September 1st and I really need to do something about my noodle arms. I was going to do the program outlined in The New Rules of Lifting For Women, but the author seems pretty adamant that one should not train for a marathon while doing the program. I want to just go for it but I don't want to negatively impact my running performance because of it.

Running-wise I am slowly increasing my mileage and hoping to complete my first half marathon sometime in the fall. I do some light speed training once a week, a hilly run once a week, three easyish runs and a long run (9 miles this week) for a total of about 18 mpw.

u/hokahoka · 1 pointr/Fitness

For girls: you won't get huge. Follow this: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398 or any other program and you'll start looking like someone in /r/hardbodies, not /r/fbb.

edit not that there is anything wrong with looking like someone in /r/fbb. Plenty of people find that extremely attractive, and regardless of whether anyone does or not, they choose to look like that and I admire the dedication. Girls assume they'll look like an FBB if they pick up a dumbbell, and it's not the case!

u/Atojiso · 1 pointr/xxfitness

Hey, first off, good on you for wanting to help!

I recently started lifting. One thing I found reassuring was having a program to follow. I'm doing Stronglifts 5x5 and here's a more female friendly summary without all the bro-grunting. And here is the /r/xxfitness FAQ on alternative lifts to ease into whatever she ends up doing. Goblet squats and dumbbell benching are less intimidating than that biiiiiiiiiig metal bar!

If she likes reading Starting Strength is an amazing book that explains precisely how to lift. Another good one is New Rules of Lifting for Women.

Knowledge can make people feel powerful. Even if it's just going to the gym and her watching while you explain what you're doing, or youtube videos on form, it may help.

Also as someone else suggested, she may feel uncomfortable doing new things in front of strangers. Practice lifts at home with a broom handle to get the hang of it first, I did. =)

Good luck to both of you!

u/ohwowgosh · 1 pointr/weddingplanning

People have already said it, but to lose that kind of weight you are going to have to overhaul your diet more than anything.

That said, I would suggest picking up a weightlifting routine. If you are completely new to it I would suggest picking up The New Rules of Lifting for Women! My roommate and I started with this book, and its a really great place to start! The reason why weightlifting might be the way to go, is that the more muscle you have, the more your body burns at rest. So essentially you are able to raise your metabolism. Plus it makes you feel like a badass.

I used to be on the anti Crossfit train, however I went with my cousin once, and I was sold. I am not obsessed with it, but I do really like the motivation of having an organized challenging workout. I get really lazy when I work out by myself, so its been great for me. However, I would suggest learning proper form, and getting a years worth of lifting experience before trying it out. People get injured because they have poor form, and push themselves too hard.

Fiancè and I joke about Crossfit though and call it Fight Club, because I'm not allowed to talk about it!

u/K80_k · 0 pointsr/loseit

And I just saw elsewhere you are joinging a gym - they usually include a free personal trainer session where you could ask for some pointers on weight lifting if you are new to it. There are also plenty of books The New Rules of Weight Lifting for Women and probably a lot of youtube videos as well.

u/VanTil · 0 pointsr/AdviceAnimals

simply calling it out bas broscience doesn't make it broscience.

lots of science to back up OPs comment.

Check out New Rules of Lifting for Women. Read the reviews, see if you can dispute the science. I think you'll have a tough time.

u/mewmewkitty · 0 pointsr/fitmeals

I own a copy of The New Rules of Lifting for Women, which has a large chapter just on nutrition, recipes and meal plans. However, I have yet to find an entire cookbook dedicated to it.

u/splott · 0 pointsr/Fitness

If only someone would write a book! One that gives you just a few basic lifts to work on! :D
(really just a gentle ribbing, yes, you may have to resort to a real paper book, instead of a handful of articles.)