Efnisyfirlit

• Half-title
• Title
• Copyright
• Contents
• 1 Why weight? Your journey to a New You starts now!
• 2 Why women need resistance
• Health benefits of resistance training
• Resistance training is ‘feel good, look good’ medicine
• Resistance training improves bone health – irrespective of age
• Fat burning and resistance training
• Burning more calories with your feet up (sort of)!
• You need to eat a lot to be lean
• Myth Busting
• Resistance training myth busting
• Myth 1: ‘I’ll bulk up if I do weight training.’
• Myth 2: ‘Cardio is only“good” for fat burning.’
• Myth 3: ‘If I resistance train, I’ll use very light weights and lots of reps to tone.’
• Myth 4: ‘If I do lots of triceps curls I’ll banish my bingo wings.’
• Myth 5: ‘Free weights are not free for women (because they’re for men!).’
• Myth 6: ‘When you stop training your muscle turns to fat.’
• Myth 7: ‘I’ll start to look masculine if I lift weights.’
• 3 The path to a great body requires resistance
• Understanding why and training systems
• Body image
• The difference between body type and body shape
• Train your shape – advanced considerations
• Not all strength is the same!
• Strength types
• Knowing your muscles
• Are women’s muscles different to men’s?
• Muscle fibre – in brief
• Muscular actions
• Muscle soreness
• Energy systems
• Mental energy
• Resistance training systems
• Training variables
• Compound and isolation exercises
• 4 Path to resistance 1
• Training programme: Weeks 1 to 12
• How to use this chapter
• Have a think
• A fit family
• Motivation
• Functional exercise
• The exercises
• Ready, get set, go!
• Your resistance training plan starts here!
• Chapter 4 Training Blocks
• Do you need a personal trainer?
• A note on CV training
• Training systems
• Warming up and cooling down
• Too easy or too hard?
• Workout types and names
• A guide to what weight to lift
• Weeks 1–4 Prepare to resist 1
• Weeks 5-6 Prepare to resist 2
• Weeks 7-12 Intermediate 1 and 2
• Resisting Intermediate 1
• Resisting Intermediate 2
• 5 Path to resistance 2
• Training programme: Weeks 13 – 24
• Training systems used for weeks 13–24
• A note on stretching
• The time to stretch
• A guide to what weight to lift
• Weeks 13-16 Resisting – Advanced 1
• Weeks 17– 20 Resisting – Advanced 2
• Weeks 21–24 Resisting – Advanced 3
• Where to next?
• 6 Make it a HIT!
• More resistance training ideas
• High Intensity Training
• Tabata™ training
• CrossFit®
• 7 Resistance nutrition
• What is a calorie?
• Understanding food energy
• The energy balance equation
• Protein power
• Train like an athlete
• Do you need to protein-supplement?
• Protein can supply energy – albeit in limited amounts
• The ideal post-workout cocktail
• How much protein do you need?
• Carbohydrate
• Optimise your energy levels
• Factors to take into account when estimating the energy release of meals in terms of GI
• Carb requirements to support resistance training
• Carbohydrate timing and your workouts
• Fat
• Body fat levels
• More on saturated fat
• Body composition and metabolic rate
• How to…
• Step 1: Estimate your RMR
• Step 3: Add workout calories
• Step 2: Factor in your daily (non-workout) level
• Step 4: Calculate your fat needs
• Factors to consider when making your calculations
• Resistance training dietary tip: Don’t yo-yo diet.
• What to eat on a resistance training day
• Micronutrients
• Minerals and vitamins
• Antioxidants and phytochemicals
• How to get the most out of your resistance and CV workouts with minerals and vitamins
• Advice
• Diet
• Supplements
• Do they work?
• Creatine
• Glutamine
• HMB (beta-hydroxy beta methylbutyrate)
• 8 Staying on course
• 1 Reacquaint yourself with the role models in this book
• 2 Use social media
• 3 Be surrounded by the ‘right’ people
• 4 Be realistic – body image
• 5 Take baby steps
• 6 Don’t compare – look to you
• 7 Accept there will be bad days
• 8 Visualisation and meditation
• Try this now
• References
• Index