Women's Health Lift to Get Lean: A Beginner's Guide to Fitness & Strength Training in 3 Simple Steps

Women's Health Lift to Get Lean: A Beginner's Guide to Fitness & Strength Training in 3 Simple Steps


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Research shows that building muscle helps the body burn more calories 24/7 and that resistance training is the most effective way to torch body fat. Yet that message is still lost on many women who fear that weight lifting will make them bulky, turn their skin green, and give them Incredible Hulk muscles like their boyfriends'. Women have more options than step aerobics or running on a treadmill to shed pounds: They can weight-train in a very specific manner designed to make the most of a woman's unique physiology.

Lift to Get Lean
is the first beginner's guide to strength training from Women's Health that is written specifically for women by a woman. Holly Perkins is a certified strength and conditioning specialist (CSCS) who has been teaching the fat-burning secrets of weight training exclusively to women for more than 20 years. Perkins doesn't follow men's rules when it comes to building muscle. Her Lift to Get Lean delivers a three-step system: Technique, Movement Speed, and the Last 2 Reps Rule, which make all the difference in developing the kind of strong, lean, and sexy body women want. Perkins offers four different 90-day training programs that efficiently build functional strength along with leaner legs, stronger arms, and a sexier butt.

Product Details

ISBN-13: 9781623364786
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 04/14/2015
Pages: 256
Sales rank: 215,973
Product dimensions: 9.00(w) x 7.40(h) x 0.60(d)

About the Author

Holly Perkins, CSCS, is a contributing writer and exercise expert for Women's Health, Prevention, and other magazines and a fitness ambassador to New Balance and Susan G. Komen for the Cure. She lives in Los Angeles.

Table of Contents

Introduction: Change Your Body, Change Your Life ix

Part I The Foundation

Chapter 1 Lift Like a Girll 3

Chapter 2 The Secret to Getting Lean for Life 8

Chapter 3 A New System Designed Precisely for Women 15

Chapter 4 Why Strength Training Matters to Your Health 21

Part II Systems and Movements

Chapter 5 How to Make a Muscle (and Why Its So Hard to Change) 31

Chapter 6 The Three-Step System to Strength 38

Chapter 7 Strength Exercises for the Feminine Body 52

Part III Your 90-Day Training Programs

Chapter 8 How to Pick Your Ideal 90-Day Training Program 123

Chapter 9 Newbie 128

Chapter 10 Easy Gainer 135

Chapter 11 Hard Gainer 142

Chapter 12 Radical Transformation 149

Part IV Everything Else You Need to Know

Chapter 13 Questions, Answers, and Tips for-Your First Workout 161

Chapter 14 Booster Rockets for Faster Results 177

Chapter 15 Lift to Get Lean Grocery List 187

Chapter 16 Lift to Get Lean Recipes 211

Acknowledgments 255

Appendix: Workout Log 257

Index 265

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