In my efforts to kick bootay (my own) and win at both my DietBet AND my health, I read a book I found laying around.? Confession: a book I bought with great intentions last fall and never read.? And never even opened.? I allowed it, along with my fitness goals, to get lost in the shuffle and busy that became my life.? AKA, the move.? Treadmill?? Yeah, I wasn’t anywhere near that sucker back then.? Stepping away was really NOT such an issue.? But now? That’s another story.? Introducing The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
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I love rules.? Hey, I’m pretty much a rule follower by nature so clearly this is just what I need.? I read through this book today quickly and LOVE what I’m seeing.? It includes a comprehensive diet plan- an entire section devoted to nutrition.? One of my HUGE hurdles is fueling properly and this section will be open and ready to use as a guide for months to come.? As expected by the title, it also includes a section fully covering weight lifting dos and don’ts.
However, I’ll admit, chapter 3 stopped me cold.
What the what?!? She can’t be serious… does she not know me at all?? I love my treadmill.? I am deeply committed to Old Betsy since she lives in the air conditioning (and I love air conditioning) and has a HUGE TV at her crib. ? There’s no way I can break up with her.? No. Way.
Keep reading… and… oohhhhh… well, then, this makes sense.
She’s talking about cardio in general.? In other words, you want to lose fat?? You can’t just run.? But if you DO run, you can’t just run at a steady state.? Holla intervals!
Wait- Shenanigans, aren’t you trying to get away from intervals though?? I thought I read something about that when you were whining talking about how hard running 5 minutes straight can be.?
Why yes, yes I am.? And the authors, Cassandra and Alwyn, (we are all three going to be BFFs by the time this is over so I’m just going to start with the first names) explain how I can have it all.? They have a plan and I’m digging it.? It’s new rule #10.
Basically, what they are saying is if you like running and want to run long, that’s cool. You can totes do it.? But it’s not THE path to weight loss and shouldn’t be all you do.
And like that- the light bulb goes off.
Ohhhhhh… so that’s why after running 12 half marathons I still weigh way more than what you’d think someone who’s run consistently since 2007 should weigh.
New plan based on my new rules when it comes to running is formed.
I am still going to work on the C25K as planned, but I’m going to do the suggested intervals first at 1:2 (1 minute hard, 2 minutes recovery.)? Then I’ll push play on the C25K app that I’m currently following.? Will it take more time?? Sure.? But will it be worth it?? I think so.
I stepped my workouts up today and not only ran, but also completed the first workout in the book.? I loved it.? I love how powerful and strong weight lifting makes me feel.? And, yeah, that’s with my weenie 8 pounders.? You can make fun of me, it’s all good.? Just imagine how bad ass I’ll feel when I’m stepping up to the 20 pound dumb bells and – whoa – mind blown here- have to hit the gym again to use the bar bells and big girl weights.? It’s going to be an interesting summer, y’all!
Buy it HERE: The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
Tell me about your fitness plans.? Are you incorporating weight lifting into your cross training or fitness plans?? If you are a runner, what do you do on your cross training days?
Patty Holliday is a Marvel loving, Disney obsessed wife, and mother of four. She’s a travel agent specializing in Disney & Universal vacations- and loves a candid confession. Find her in Virginia (or anywhere frequent flyer miles or her trusty minivan takes her.)
DisneyBride and DisneyGroom says
You can do it, Patty! This household is not a big fan of weights, but I see it as a necessary evil. I keep hoping one day I wake up and will love it. Cross training for me is swimming – but that’s because more triathlon plans are brewing. ~DB
Patty Holliday says
ooohhh.. triathalon! I haven’t convinced myself to step into the waters just yet- but it’s on my mind!
Ashley S. says
I LOVE this book! I just finished stage 2 and I am feeling so much stronger. When I told my husband how much I can squat now he said “I don’t even know you anymore!”
Good luck! You got this!
Patty Holliday says
hahahaha! That’s awesome. Glad to hear it works- I can’t wait to get all gym ratty.
Angela Benavides says
I hate all working out, used to love it. But I must get back into it. So do 2lb weights work just as well! 🙂 And can I just watch Downtown Abbey while doing my pretend curls!!???
Patty Holliday says
Oh Angela…lol. Yes, they work, but you need more and bigger! Once you start it gets addicting.
Nikki @ grab your kicks says
I’ve seen more about less cardio and more weight lifting lately. I think it’s great to move your body no matter the exercise if you’re a beginner. I also see the benefit of HIIT and incorporating strength training once you have a fitness base. I still really enjoy running, so I’m not going to give it up. That said, I’m trying to include yoga and weekly strength training classes to my regimen. I love how strong lifting makes me feel! Plus, I need to have strong muscles to keep running so it’s a win-win.
Patty Holliday says
Exactly- there’s no downside here, right? And I love yoga- I plan to put a day of that in there as well once I get into a pattern with the weights and running.
kirstie101 says
I’m proud of you Patty! You can do this! Thanks for the book rec. Just added it to my Amazon wishlist. I do use weights, only 5lbs, at least one day a week for my upper body workout. I know I need to start using them more though and increase my weight as well. Right now I’m running 3 days a week, upper body one day and then the bike 1-2 days. I have a half this weekend and after thats over I’m going to start mixing T25 in with my running and seeing if that helps me out at all. Time to get serious and get some of these extra pounds off! I WILL be lighter when you see me at Avengers in November!
Patty Holliday says
You and me both sister! Can’t wait to see a leaner you K!
Lauren says
That is awesome you’ll be getting more into weights! I need to as well. I do resistance training but not a ton of weights.
I totally get what they are saying about a steady pace not being the key to weight loss… it is actually part of the reason I started incorporating speed work in my regimen! I love my intervals sessions, but love my long runs at a steady pace too. Gets me to a very peaceful state and I enjoy that ‘in the zone’ feeling! :0)
Patty Holliday says
I just get in the “are we done yet” zone- lol. But I feel so awesome when it’s over to look back and say I did 10 miles! But the intervals are key for me to weight loss- and that’s what I need to focus on right now.
DJ K. Funk says
I love lifting weights! And you know I hate most types of exercise. When I belonged to 24 Hour Fitness several years ago, the 24 Lift classes were my favorite (they’ve since been replaced by the BodyPump classes, which I definitely don’t like as much). I lost some weight and definitely became more toned. My arms and butt looked better than ever. I never looked like a muscle woman or had those yucky Madonna arms. Now I don’t belong to a gym anymore and feel gross now that I stopped lifting.
Patty Holliday says
K- Your name is cracking me up. You have the best social media handles. Yeah- no Madonna arms, but I do want toned and slimmer. Heavy is the way to go apparently!
Kristen Smith says
Just remember that as you start to build muscle the scale might not shift as much as you’d like (ahem, looking at myself here) – since muscle weighs more than fat. 1 month into bootcamp I’m noticing more definition and no changes on the scale. But they will come!
Patty Holliday says
My only issue with this is that my weight is WAY high, so there’s just GOTTA be some change on that scale. lol If I was smaller then yeah, I wouldn’t even sweat it as long as the inches were coming off. I know it’s all a process and takes time though.
Anne says
When I am totally committed (which I really should be at all times right?!) I do a Jillian Michaels DVD (30-day Shred anyone?!) and a video from The Firm (gotta love the old school leotards and leg warmers right?!!) for Upper Body weight work. My UB is so very weak I start with the really tiny baby weights for most of the stages…
Patty Holliday says
The 30DS is a good workout for me too- I love that it’s short and seems like it wouldn’t be a killer… but it IS! Bump up those weights girlie! 😉
Holly Thomas says
Weight lifting is my favorite part of a work out, for me it stress reducing!
Patty Holliday says
I could see that. I hope it works that way for me! I’m still in the “am I doing this right” phase.
Karen says
I MUST start strength training. I don’t know why it took me so long to learn that running isn’t just about running! That’s going to be my focus this summer 🙂
Karen @karenlovestorun
Patty Holliday says
We can do it together Karen!
Stephanie says
Lifting and intervals will make you faster. I have stopped running and hired a trainer to help me get strong and fix muscle imbalances. The majority of our workouts are lifting. The changes in my body have been amazing. I only meet him once a week but it has helped so much. I will start adding in interval training soon.
Patty Holliday says
I love to hear this. That’s what I’m being told- lifting will change your body in ways you didn’t think could happen. I’m on board with that plan!
Angela says
I follow NROLFW too! I still enjoy running, so I only do the strength workouts 2x/week and run 3x/week (I guess 4x if you count the intervals that start in Stage 2!). It’s been a really good program and I’ve seen good progress with it, but I think once it’s done, I’d like to switch to a strength routine with more basic lifts. I hope you enjoy it!
Patty Holliday says
Thanks Angela! I love that people are loving the program. Gives me an extra boost!
Mallory says
Thanks to you, I looked into this book and bought it this weekend. I am planning on Starting it tomorrow. I’m going to do their workouts MWF and run TTS so that I can be well trained for Avengers but still get some strength work in. Hopefully it will all go well and by the time our next move rolls around(this fall) I hope to be a much healthier and slimmer person.
patty says
Thats awesome Mallory! I hope it helps you too!