New Releases by Lou Schuler

本书作者打破女性健身的传统框架,安排了全方位的肌力训练,体能锻炼与饮食计划.所有新的研究都指出,相较于有氧运动,肌力训练才是甩掉脂肪,打造精实体态的关键.

０經驗者的肌力訓練入門導引 X 進階健身者的重量訓練攻略 X 專業選手的自主訓練寶典 亞馬遜★★★★★滿分好評！ 超越年齡與體質，從家裡到健身房都實用的9 階段身體改造計畫 女力＝重量訓練＋熱愛生活＋挑戰極限 不做女神、不是芭比娃娃，女人要的是真正的強壯和力量！ 美國重量級專業健身教練盧．舒勒＋艾爾文．科斯葛羅夫從女性角度出發， 超過四十年的專業經驗＋運動科學研究論文實證， 聯手打造所有年齡與體質的女性都適用的重量訓練攻略， 讓力量與身體對話，找回自信、改變生活， 重新塑造健康、緊實、性感的自己， 並為妳破解各種譁眾取寵的運動與健康迷思，從此開始真正的健身生活！ ★ 最完整！最有效！ 4大類肌力訓練Ｘ9 階段全身訓練計畫Ｘ30堂女力養成訓練 －推、拉、硬舉、深蹲4大基礎動作項目X 9階段漸進式訓練強度與多元課表內容，針對減重、減脂、提升肌力、提升運動耐力四種健身目標，教妳安排最有效的訓練計劃。 －依據功能性訓練原則設計的30堂複合動作訓練課表，包含熱身、核心肌群、肌耐力、高強度間歇運動，可自由調整動作難度與運動強度，完整訓練全身肌群。 ★ 從基礎到專業，207 張動作圖與詳細步驟解說 －20種暖身、伸展、放鬆動作圖解，72種肌力訓練、核心訓練、高強度間歇訓練動作指導，按摩滾筒、壺鈴、啞鈴、槓鈴、TRX、腹輪、滑輪器材、懸吊器材、彈力帶……的使用方法。 －羅馬尼亞式硬舉、相撲式硬舉、腹輪前推、側棒式划船、懸吊式伏地挺身……妳知道這些訓練的正確姿勢與步驟、用力方式嗎？訓練時如何調整強度？避免受傷的關鍵在哪？現在開始不只要練到，還要練對、練好！ ★ 立即破除教練沒說的健身迷思 「少吃多動」竟然大錯特錯！進步的關鍵是重量不是次數，做重訓不會變成金剛芭比，脂肪不會變成肌肉，只做有氧運動不會瘦，原來局部減脂根本不可能，跑步、自行車、舉重哪種最好？在生病或受傷的時候應該繼續訓練嗎？同時進行肌力與耐力訓練反而會降低成效…… ★ 科學飲食營養指導方針 量身制定飲食策略，準確攝取蛋白質、水分、碳水化合物、纖維質、油脂五大類食物，不再擔心脂肪累積、瘦到肌肉，輕鬆吃出精實線條與滿滿活力。 ★ 專業教練、奧運選手、運動達人一致推薦！ Stay fit with me 知名健身部落客 山姆伯伯 專業運動訓練平台山姆伯伯工作坊 甘思元 力格運動健護中心創辦人 健力女子的日常 知名健身部落客 健身狂 Sally Chen 知名健身部落客 健身教練Annie ACED Fitness UK 執行長/教育總監 健美女大生 資深教練/健身部落格作者 郭婞淳 奧運銅牌舉重選手 ＊ 從事健身教學多年，最常聽到的不外乎就是不少女性學生跟我說：「我想瘦身，但是不想變金剛芭比。」，或是「我自己在家做了一個星期的深蹲，可是覺得自己的大腿變粗了！」由此可見，不少女性雖然知道重量訓練或阻力訓練對身體有好處，但是卻對「爲什麼要做重量訓練？」、「重量訓練的正確觀念有哪些？」及「如何透過正確有效的訓練來達到目標？」、「飲食與重量訓練的關係有多密切？」有著許多的迷思及誤解。 《女力！從零開始重量訓練》這本書透過運動科學的角度來解開大家對重量訓練的迷思，由女性生理學的角度來設計九階段的身體改造計畫，幫助女人做一個了解自己身體、懂得訓練自己的人，才能真正控制自己的人生！－－ACED Fitness UK 執行長/教育總監 健身教練Annie ＊ 「舉得像男人一樣重，但看起來像個女神」── 對我來說，真正性感的女人，是自信、愛自己、有力量的。 透過閱讀這本書，跟著作者一路破解運動迷思、建立正確觀念、實踐訓練計畫，一步一步踏入設計與架構都相當完整的女性健身世界，所有女性健身容易遇到的問題，幾乎都能在此書中找到答案。市面上瘦身健身的書籍雖然不少，但是觀念正確、針對女性健身的可靠書籍並不多，這本書不僅能幫助初學者釐清一些關於肌力訓練的迷思與重點指引，更棒的是作者非常用心的一步一步教我們如何為自己安排課表，並且詳細說明其背後的知識與觀念。非常推薦這本翻得清楚易懂的健身工具書給每一位想要變得更有力量的女孩們；這本書再度強調了一個觀念：健身是一種生活態度，而不是減肥的過程。－－知名健身部落客 Stay Fit With Mi ＊ 這本書涵蓋很多大家都想知道的資訊，不管是對初入門的新手或開始訓練一段時間的人來說，都很實用。除了強調肌力訓練的重要性外，也提到現今審美價值觀的問題，不像坊間運動書標題都是大大的「白瘦美」、或強調「三分鐘能瘦一生」等讓民眾有錯誤期待、越走越偏的觀念。「變得更強壯」是很多台灣女生都會害怕聽到的字眼，本書透過分析肌力跟健康的關聯性來打破這樣的刻板印象，也鼓勵女生透過重訓，讓自己更有自信。－－知名健身部落格 健力女子的日常 ＊ 這不只是一本女性剛接觸重量訓練時要看的書，也適合初學健身者對於重量訓練迷惘的朋友，這不是一本會讓你覺得難上手又昏昏欲睡的教科書，是許多從生活中的小故事，讓大家認識肌肉跟力量對女性的重要性的必要。這本書淺顯易懂的內容，讓我知道如何更貼近人心的去分享重量訓練對女性的好處。有力量的女性並不代表她們很男性化，她們強壯有力的外表下，擁有著健康的身體，健康的身體磨練了她們的心智，更提高了生活品質。 我常說：「重量訓練的根本是身體健康強壯，體態只是附加價值。」 重量訓練，不只是訓練這麼膚淺的事。訓練是從生活中提升自我，訓練是幫助身體抵抗老化，訓練是堅強的預防疾病。 這本書確實做到了這一點：讓所有女性對重量訓練產生安全感，不再畏懼！還談到了各種細節，不管是營養補充、訓練方式，或是課表安排跟伸展放鬆，由淺入深帶著我們學習到正確的健身知識。我由衷地希望身邊對重量訓練排斥的姐妹，一定要耐心的閱讀，你會讓自己更加愛惜自己的身體。－－網路健身部落客 健身狂 Sally Chen ＊ 盧．舒勒及艾爾文．科斯葛羅夫兩位作者都是肌力與體能教練的背景，在這本書之前，他們寫的一系列《女性重訓新思維》(The New Rules of Lifting)書籍在美國擁有相當不錯的評價；而這本書出版之後，同樣獲得很好的評價。為什麼他們的書會受到歡迎呢？首先，這本書雖然以運動科學為專業知識的依據，但文章寫得深入淺出、淺顯易懂，即使讀者沒有運動科學的背景，仍然能夠順利的閱讀及吸收。第二點，這不是一本學術型的書籍，而是「實務型」書籍，提供一套有脈絡的訓練系統。艾爾文．科斯葛羅夫本身是體能教練，而且在美國也共同擁有一間名為Results Fitness訓練中心，書中分享了實際訓練時的作法及調整，符合讀者在不同環境下的需求，內容十分豐富實用，不僅破解常見的肌力訓練迷思，同時也包含了週期訓練及功能訓練的觀念，是一本不可錯過的好書。－－專業運動訓練平台 山姆伯伯工作坊 山姆伯伯 ＊ 超棒的書，文筆流暢不說，還有著豐富的研究文獻，每一個想讓自己的身體變強的人都應該詳讀。雖然這是為女性而寫的書，但裡面的健身原則也適用於男性喔！── 亞馬遜讀者Tony Gregory ＊ 我從一開始就立刻愛上了書中的運動計畫。對我來說，這本書有結構性的指導與持續漸進的訓練課程，完全就是我一直在尋找的好物！經過七週的按表操課後，我的上半身肌力就有了明顯的變化，而且還甩掉了１％的身體脂肪！ 現在我跟著《女力》的訓練計畫已經九個月了，這本書不會承諾妳急速瘦身的魔法或是什麼女神瘦身操，但它帶來的是真正的強壯，對於我這樣的重訓入門者來說，真的很實用！我絕對會推薦這本書給更多想要更健康、強壯，而且正在尋找一本結構完整的健身指南的人。── 亞馬遜讀者Michelle Romero

A groundbreaking strength and conditioning plan for women, from the authors of The New Rules of Lifting for Women. Forget the elliptical machine and the candy-colored Barbie weights. Female athletes are hungry for real fitness. They want to be Strong. By now, it’s common knowledge that women can and should train the way men do. Today’s women want to be strong, with lean and athletic physiques. Fitness author Lou Schuler and renowned strength coach Alwyn Cosgrove present a comprehensive strength and conditioning plan to help women burn fat and build muscle by getting them off the machines and revolutionizing how they work out. Offering direct guidance and proven tools to help readers enhance their strength and get truly fit, Strong provides: • A three-phase training program, including nine unique total-body workouts • More than 100 exercises, with detailed instructions and step-by-step photographs • Simple nutrition guidelines to cut through the barrage of trendy diets in magazines • Inspiring success stories from women who have used this training program Schuler and Cosgrove’s The New Rules of Lifting for Women has empowered tens of thousands of women inside and outside the weight room. Filled with the latest research distilled in Lou and Alwyn’s signature direct style, Strong will help women remake their physiques and reimagine their lives.

Research shows that although people can lose 5 to 10 percent of their body weight on any given diet, dieting itself is a consistent predictor of future weight gain. Why? At some point, everyone stops dieting. The Lean Muscle Diet solves the sustainability problem while offering immediate results. It’s simple: act as if you already have the body you want. If a reader is, say, a 220-pound man who wants to become a muscular 180-pounder, he then uses The Lean Muscle Diet''s formula to eat and train to sustain a 180-pound body. The transformation begins immediately, and the results last for life. Lou Schuler, who has sold more than one million copies of his fitness books worldwide, and Alan Aragon, nutrition advisor to Men''s Health, have created an eating and "metabolically expensive" exercise plan designed to melt fat while building muscle. The best part? The plan allows readers to eat their favorite foods, no matter how decadent. With full support from Men''s Health, The Lean Muscle Diet delivers a simple--and simply sustainable--body transformation plan anyone can use.

En Músculación práctica, los lectores se enfrentan a tres meses de entrenamientos intensos, donde se combina el trabajo para ponerse en forma y quemar grasas con entrenamiento intenso de la fuerza, todo esto se puede ampliar hasta obtener un programa de un año de duración. También se dedica un espacio a la nutrición donde se detalla la forma de comer para perder grasa, ganar músculo y mejorar la salud. Todo el programa se puede practicar en casa o en un gimnasio y se ilustra el libro con más de 150 fotografías en blanco y negro. Este libro ofrece un sistema de preparación física completo. Las sesiones de ejercicios se dividen en: - Calentamientos dinámicos que ayudan a despertar y activar los músculos. - Entrenamiento del núcleo corporal o zona media que garantiza una estabilidad equilibrada, mejora la tolerancia física y la fuerza de los abdominales, de la porción inferior de la espalda y de las caderas. - Entrenamiento de la fuerza que aumenta la fuerza, potencia y masa musculares. Trabajo metabólico que quema grasa y mejora tu condición física general.

This supercharged new edition of the super-effective weightlifting exercise program features all-new workouts to build maximum strength Lou Schuler and Alwyn Cosgrove’s The New Rules of Lifting, The New Rules of Lifting for Women, and The New Rules of Lifting for Abs have revolutionized how people lift weights. The New Rules of Lifting Supercharged is a total reboot of the weightlifting workout book that launched the series in 2006, packing even more power on every page. Now, in a first for the series, Schuler and Alwyn offer a deluxe edition ebook, complete with more than 50 video clips of exercises showing examples of perfect form and offering candid, one-on-one advice from the authors. Not sure if you’re deadlifting properly? Bring Supercharged deluxe to the gym with you on your smartphone or e-reader and watch the exercises while you do them! Featuring ten completely new workouts for both women and men, Supercharged emphasizes four major movements that do the most to change the way your body looks, feels, and performs: squat, deadlift, push, and pull. In addition, Cosgrove’s updated total-body workout program improves core strength, mobility, flexibility, balance, endurance, and athleticism . . . all in just three hours a week of exercise. Another big change from the original New Rules of Lifting is a self-customized workout system. Readers can choose their own exercises from a menu for each movement category, allowing beginner and advanced lifters to get tremendous results from the same basic plan. Each workout ends with a “finisher”—five to ten minutes of fun but high-effort drills such as complexes, intervals, and density training, with the choice of the reader’s favorite exercises. The ultimate guide to total-body strengthening, this supercharged edition of The New Rules of Lifting will lift readers to stratospheric results.

A customizable-and realistic-fitness program specifically created for midlifers who want to lose weight, revitalize energy, and build habits for increased longevity. Today''s exercising adults are caught in a bind: Those who take it seriously and work out aggressively end up with chronic aches and pains in midlife because they don''t know how to adjust their programs as they get older. And those who take it easy end up with overfed, underdeveloped bodies that don''t respond well when they decide to get serious about exercise. Lou Schuler and Alwyn Cosgrove, fitness experts and authors of The New Rules of Lifting series know all too well that these readers need a program of their own. That''s because they are these readers. Schuler started working out in his early teens. After forty years, he realized he couldn''t do the programs in his own books without lots of modifications. And Cosgrove, a former European champion in tae kwon do, is a two- time survivor of stage IV cancer who found himself with limited endurance and a body that stubbornly refused to add muscle or shed fat. So the authors set out to create a new template for exercise, one that delivers serious results but is also flexible enough to accommodate individual limitations. The New Rules of Lifting for Life offers a six-month plan that balances total-body strength, endurance, mobility, balance, coordination, and athleticism. The workouts are challenging and, in conjunction with the suggested diet modifications, will help readers change the way their bodies look, feel, and perform. And not just temporarily- The New Rules of Lifting for Life allows you to enjoy productive and pain-free workouts for many years to come.

A strong, athletic physique, highlighted by a flat midsection with well-defined abdominal muscles, is the goal of everyone who works out, from lifelong gym rats to the New Year''s resolution crowd. But most people who seek these goals undermine their efforts. In The New Rules of Lifting for Abs, Lou Schuler and Alwyn Cosgrove offer unique programs based on the latest breakthroughs in exercise science. And, as they did in their previous books, The New Rules of Lifting and The New Rules of Lifting for Women, the authors debunk ab-training myths while showing readers how to strip off even the most stubborn flab. Surprising revelations include: Washboard abs do not always equal a healthy, pain-free back The crunch is actually a poor choice for most people Extending the core can be much more effective than flexing ab muscles It''s impossible to isolate the core muscles And much, much more Readers get three months of intense workouts, combining fat-busting conditioning work with intense strength training, which they can easily expand into a yearlong program. Schuler and Cosgrove also include a nutrition component detailing how to eat for fat loss, muscle gain, and improved health. Home-gym friendly, and illustrated with more than 150 black-and-white photographs, The New Rules of Lifting for Abs delivers the goods.

In The New Rules of Lifting for Women, authors Lou Schuler, Cassandra Forsythe and Alwyn Cosgrove present a comprehensive strength, conditioning and nutrition plan destined to revolutionize the way women work out. All the latest studies prove that strength training, not aerobics, provides the key to losing fat and building a fit, strong body. This book refutes the misconception that women will "bulk up" if they lift heavy weights. Nonsense! It''s tough enough for men to pack on muscle, and they have much more of the hormone necessary to build muscle: natural testosterone. Muscles need to be strengthened to achieve a lean, healthy look. Properly conditioned muscles increase metabolism and promote weight loss -- it''s that simple. The program demands that women put down the "Barbie" weights, step away from the treadmill and begin a strength and conditioning regime for the natural athlete in every woman. The New Rules of Lifting for Women will change the way women see fitness, nutrition and their own bodies.

Want to get more out of your workout and spend less time in the gym? Many guys devote so many hours to lifting weight yet end up with so little to show for it. In many cases the problem is simple: they aren''t doing exercises based on the movements their bodies were designed to do. Six basic movements - the squat, deadlift, lunge, push, pull and twist - use all of the body''s major muscles. And, more important, they use those muscles in co-ordinated action, the way they were designed to work. The New Rules of Lifting, now in paperback and with more than one hundred photographs, gives you more than a year''s worth of workouts based on these six basic movements. Whether you''re a beginner, an experienced lifter looking for new challenges, or anything in between, you can mix and match the workouts to help you get bigger, stronger and leaner. In addition, the comprehensive nutritional information provided makes The New Rules of Lifting a complete guide to reaching all your goals. If you aren''t using The New Rules of Lifting, you aren''t getting the best possible results.

You don''t need to muscle your way into the gym to get a great workout. As more and more people turn to home exercise equipment and strength training, this encyclopedic volume shows you how to get the results you want no matter what gear you own or what your experience level.

A guide for men searching for the perfect body contains photographs celebrating the beauty of the human body, along with easy-to-understand terminology and workout programs geared toward all levels of discipline.

Plan de alimentación y ejercicios para hombres.

Get bigger biceps, broad shoulders, a bigger bench press, powerful legs, cut abs . . . without ever leaving your home! The body you want, in the space you have. The strength you want, with the equipment you have. The muscles you want, in the time you have. You don''t need to join a gym to get in shape. In fact, for a lot of guys, the gym is an impediment to getting in shape. The crowds, the inconvenience, the intimidation, the time, the commute-- by the time you add it all up, you could end up investing 2 hours to get 45 minutes of exercise. No matter how little space you have, no matter how little equipment you have, no matter how little time you have, you can get the results you want without stepping inside a gym. The Men''s Health Home Workout Bible by Lou Schuler and Michael Mejia, M.S., C.S.C.S. gives you... * Four full-body muscle plans: The Body Weight Plan The Dumbbell Plan The Barbell Plan The Multistation-Machine Plan * Custom training plans for strength, fat loss, aerobic fitness, and sports performance * Buying advice for weights, benches, machines, cardio equipment, and exercise videos * Complete guidelines for turning your home into a state-of-the-art fitness center With beginner, intermediate, and advanced full-body workouts for each type of equipment, The Men''s Health Home Workout Bible gives you more than 400 exercises altogether, photographed and fully described. From pushups to power cleans, from crunches to jump squats, we show you how to get more muscle and strength at home, whether you''re a complete beginner or a competitive athlete. The Men''s Health Home Workout Bible is a personal trainer, on call 24 hours a day, 7 days a week.

Don''t just look in the mirror. Look good in the mirror. Behind that belly of yours, there''s a lean, athletic, body waiting to be exposed. Maybe you''ve seen this body before, but allowed middle-aged spread or the Freshman 15 to cover it up. Maybe you''ve been fat all your life and have never seen the fabulous, muscular physique hiding behind the extra flesh. Trust us, it''s there. We''ve got proof. 80,000 guys joined the Men''s Health Belly-Off Club. These guys started off like you: tired all the time, unhappy about their bodies, assaulted by the diseases and indignities that come with being overweight. Each one of these guys found a new man beneath his belly. A man who can take off his shirt at the beach without embarrassment. A man who can play sports with his friends or goof around with his children without getting winded. A man women are attracted to. Most important, each guy found a man who will live a longer, happier, and more vital life. What Is the Belly-Off Program? * A unique, beginner-friendly WORKOUT PROGRAM designed for your body. Naturally big guys need weight training-- not aerobics-- to quickly build calorie-burning muscle. * A nutrition plan you can follow for life, not a diet you''ll regret forever. * Foolproof ways to stick with the program and avoid the three reasons guys quit.