Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (The Thinner Leaner Stronger Series Book 1)

Buy this book & you'll never look back! It's very well-researched & it's clear that the author is in touch with emerging scientific findings & aware of cutting-edge global studies, which gives the book credibility & integrity. The science is frequently referred to & quoted to support the advice, but it's put in layman's terms that are easy to grasp, so don't let the science deter you. I'm no stranger to gruelling workouts & healthy eating, & follow with interest the latest news to come out of current research into diet & exercise, but the findings outlined in this book are a culmination of several global studies & a revelation in terms of how the body responds to exercise & uses the food we feed it - you'll view your body completely differently & be able to see it less as an enemy out to confound you due to the greater understanding you'll have. I'm normally cautious & take a lot of convincing to commit to a regimen such as this, having been disappointed too many times in the past when the latest fad didn't work. However, I was so impressed with this book that I've invested in barbells, dumbells & a weight bench in order to do the workouts at home. The key 3 exercises are well described & illustrated, & their benefits are clearly explained. While the other exercises aren't outlined in detail (due to being simpler & relatively safe to perform without needing laboured instruction), the book directs you to 2 reputable body building websites for online step-by-step instructions & video demostration. The author's email address is given at the back of the book to answer any questions & for further support - I've contacted him & he's more than happy to provide advice & encouragement. He comes across as genuinely wanting to help people achieve their goals & is very honest about his own frustrating experiences over years of trial & error. His website, Muscle for Life, is also packed with valuable information & regularly publishes useful articles. Buy this book - it'll turn everything you thought you knew about your body on its head & change forever the way you eat & exercise. I can't wait to see the transformation in my body.

Over the years, I've read a lot about fitness and nutrition, researched and tried out all sorts of exercise, both cardiac and weight-training, experimented with all sorts of different ways of eating. I thought I knew quite a lot, and thought I'd found the ideal fitness lifestyle, but have been frustrated just lately because after an initial improvement I seemed to have reached a stalemate. Not just a stalemate, in fact; my fitness level and energy levels seemed to be dropping. I wanted to revive my enthusiasm and maybe experiment with a new variation on my gym regime, which was basically HIIT cardio three or four times a week, preceded by 30-45 minutes of weight training, alternating upper and lower body, lowish reps and trying to increase my weights each time. I was eating a healthy diet, averaging about 1400-1600 calories a day on most days, and nearly all healthy food - all homecooked. I saw this book, and all the good reviews, so decided that for less than the price of a Starbucks and a sandwich, I'd give it a go. So pleased I did. Let me stress, though, that I only bought it at a couple of days ago so haven't tried out the plan properly. However...a review on here should be for the book itself, not the outcome of the plan it explains, which is why I'm writing this now (before anyone points out that I'm jumping the gun. I can see the mistakes I've been making in my regime so far - I haven't been far off at all, but I need to make minor tweaks here and there, and a couple of major changes, and I can see that this should then work, or at least have a better chance of getting me to the fitness level I want to be at. It goes into really comprehensive - and understandable! - detail about what and why you should be eating certain foods. I'd had a little knowledge before so didn't understand fully the point of what I should be eating, but now it makes sense. Exercise-wise, again it's all extremely comprehensive and not only do you get the exercise plan, but you get an explanation of why you need to do the exercises, which ones you should do, when you should do them and how to do them - and it all makes complete sense! There are some reviewers on here who complain about all the links in the book, but ignore these reviews - the links are much better than any pictures as you can click straight through, see exactly how to perform the exercise, then come back again to the book. (NB for this reason, it's good to get it on kindle - I have a kindle app on my ipad which enables me to do this). This is the women's version of the original Bigger Stronger Leaner men's book, and Mike does his best to tailor it for us - however, if you're like me, you will need to work out how you're going to be realistically able to do the weight-training exercises. For example, at my gym, it's very hard to get near the free weights and the barbells because of all the men - a common problem for us! - not just because it's intimidating but because they do tend to quite literally shoulder you out of the way. I emailed Mike to ask him about using the exercise machines at the gym (which I had been using) and he emailed me back (Yes! He really does live up to his promise and reply!) to say I would be much better off using free weights instead. So be aware that you may have to either get yourself a home gym sorted out or look at following a bodyweight regime - which you can adapt so that you are able to do an acceptable version of the lifting plan. (You can find all this information on his website). He's a nice guy, very knowledgeable and dedicated, and enthusiastic. He seems to really know his stuff and I am looking forward to getting started...I am in my fifties now and the dreaded menopause is really trying its best to turn me into a sluggish lump, but I'll do my best to beat it. So give it a go - I think anyone interested in fitness should be very impressed and find it very useful. (My husband has just bought Bigger Leaner Stronger and he's off doing his workout as I write this...)

The book itself it's very good, super detailed and useful. I only have one problem in here: due to my lifestyle (I'm constantly traveling) it's impossible for me to follow the workout advice as I don't have access to the gym regularly and you can't get the results he claims by exercising at home. The nutritional part is complete and helped me a lot. I didn't need to lose much weight (my problem is toning and building more muscles), but since I changed my diet following his advice, I already lost 2 cm on my waist. Which is more than enough for me. Now off to build some muscles, too bad that I won't have the great results I would have had if I could use the gym. I will still apply his recommendations even if just using my body weight and a small set of dumbells I found at home (20 kg in total, not much...), but I'm sure I'll still see some results. Getting back in shape is all a matter of patience, perseverance, right nutrition and appropriate exercises, so this is an excellent book especially if you can use the gym, if not, use it as a guideline for your home routine and don't give up if you don't see spectacular results in a week. It takes time for the body to adjust to exercise. Be patient.

preso per curiosità , io seguo il libro versione maschile , in realtà il metodo differisce molto poco fra uomo e donna cambiano principalmente come si organizzano gli esercizi che per le donne si enfatizzano più le gambe e glutei . come ho scritto per la versione uomo ... seguendo le indicazioni e faticando ed impegnandosi si possono avere risultati concreti ed anche discretamente rapidi , ovvio niente miracoli ... ma funziona c'è anche un bellissimo capitolo motivazionale cosa che manca in altre guide simili . da una approccio al fitness completo dieta allenamento e psicologico.

Mike Matthew did all of the research to optimize an exercise plan, an eating plan and which supplements are needed, and which ones to ditch. There is too much information available about fitness and after reading through the tedious studies, he documented the answers most people are looking for. There are many reasons to like this book: it teaches a lot of basic terminology, you will understand the number of calories & what kind of calories you want to take in when you are either cutting, maintaining or bulking, there is no "diet" - you eat what you want to work towards your goals, I learned more than enough about supplements, and why you should include cardio in a muscle building plan. Even though I am familiar with most barbell/dumbbell workouts, I still needed to ask questions & watch videos to make sure I had the technique/form right and it was a few years since I worked inside a power cage and needed more than simply reading a book to use it for for the military & bench press. One my favorite perks is you can email the author directly and he will respond to you within a few days...so when I didn't find information or somehow I missed details while I was reading the book, his website and/or listening to his podcasts on YouTube, I could shoot him a few questions and he happily responded. The only regret I have is that I didn't buy the paperback, I bought the electronic version. I found it hard to read from the beginning to end, I liked to jump from topic to topic but maybe that's just me. Also, I had an injury related to clumsiness that gave me time to do a lot of meal planning then once I returned to the training, I liked to review the lifting chapters the evening before. This book was the perfect way to reshape my cardio & strength activities and give me the know-how to reduce my body fat by 10%.

Esto lo escribo como hombre, ya que adquirí el otro libro de Mike "Bigger Leaner Stronger" y me pareció excelente, entonces decidí comprar este para mi esposa. Quiero decir que el libro es muy bueno, una buena parte es igual que la edición para hombres, pero realmente tiene muchísimas cosas especiales para ellas, el "ratio" de los nutrientes, como organizar tus alimentos y las rutinas un poco diferentes en cuanto a reps y tipos de ejercicios. El libro se basa principalmente en rutinas de peso, y peso libre en su mayoría. Hay muchos mitos de que si una mujer hace pesas, se vuelve "masculina" o se le va a hacer una espaldota y demás, pero todos ellos son solo eso, mitos. El tener más músculo limpio, quema mas calorías por si solo, además, el "tono muscular" que tanto se busca, se logra principalmente con ejercicios de peso, por lo tanto, recomiendo a toda mujer hacer pesas aunado a su rutina de cardio, pues los resultados serán mejores. Recomiendo este libro a toda mujer (y parejas hombres de mujeres) que quieran construir un mejor cuerpo, más sano, y más fuerte.

📚It’s a big-big book, I was expecting a little notebook size lol. This book is very thick and almost A4 in size. It has a lot of useful info and despite me already knowing a bit about fitness I lost 2,5 kg in the past few weeks since I started this program, and I am not hungry or suffering through the process. My workouts finally make me feel strong and my muscles started showing much more. The book contains all the information you need: workout programs for a year, meal plans and the method of putting these together yourself to fit your lifestyle and preferences. It is like a mini personal trainer course, you can complete for your own self. I can only recommend this book and this method to all the girls trying to loose weight, build muscle or both at the same time. Get this book, you won’t regret it! 💪🏻

Livre très sympa à lire et programme très cohérent,mis à part le côté diet qui n'est pas du tout facile à suivre mais qui a le mérite de faire comprendre aux lecteurs que le chemin est long et difficile et qu'il n'y a pas de recette miracle qui dure. Par contre on ne peut pas dire que ce soit un livre destiné uniquement aux femmes (marketing?!) c'est plutôt le petit guide pratique TLS pour tous.