Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
Amazon.com Price: £16.99 (as of 19/04/2021 01:05 PST- Details) Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
This book has helped thousands of women build their best bodies ever. Will YOU be next?If you want to get lean, defined, and strong as quickly as possible without crash dieting, good genetics, or wasting ridiculous amounts of time in the gym . . . regardless of your age . . . you want to read this book.Here’s the deal:Losing fat and building lean muscle isn’t as complicated as the fitness industry wants you to believe. This book is the shortcut.You don’t need to: Spend hundreds of dollars per month on the worthless supplements, “detoxes,” or “skinny teas.” Most pills and powders do absolutely nothing.You don’t need to: Constantly change up your workout routine to get lean, defined muscles. It’s much simpler than that.You don’t need to: Waste a couple of hours in the gym every day grinding out grueling workouts. In fact, this is a great way to get nowhere.You don’t need to: Slog away at boring cardio to shed ugly belly, hip, and thigh fat. In fact, you probably don’t have to do any cardio to get the body you really want.You don’t need to: Obsess over “clean eating” and avoiding “unhealthy” foods to get fit. Instead, you can get the body you want eating the foods you love.Those are just a few of the harmful lies and myths that keep gals from ever achieving the lean, toned, sexy, and healthy bodies they truly desire.And in this book you’re going to learn something most women will never know . . .The exact formula of exercise and eating that makes losing 10 to 15 pounds of fat while building lean, sexy muscle a breeze . . . and it only takes 8 to 12 weeks.Here are just a few of the things you’re going to discover in this book:The 10 biggest fat loss and muscle-building myths and mistakes that keep women overweight, weak, and frustrated.The 3 scientific laws of lean muscle growth and fat loss that literally force your body to get fitter, leaner, and stronger. You’ll be shocked at how easy it really is to build lean muscle and lose fat once you know what you’re doing.How to create flexible diet plans that help you transform your body composition eating the foods you love . . . and without ever feeling starved, deprived, or like you’re “on a diet.”A paint-by-numbers training system that will help you add lean muscle to all the right places and get sexy, athletic curves . . . spending no more than three to six hours in the gym every week . . . doing challenging, fun workouts you enjoy.A no-BS guide to supplements that will show you what works and what doesn’t, saving you hundreds if not thousands of dollars each year.And a whole lot more!Imagine . . . just 12 weeks from now . . . being constantly complimented on how great you look and asked how the heck you’re doing it . . .Imagine enjoying the added benefits of high energy levels, no aches and pains, better spirits, and knowing that you’re getting healthier every day . . .The bottom line is you CAN get that “Hollywood babe” body without following boring, bland “bodybuilder” diets or living in the gym. This book shows you how.SPECIAL BONUS FOR READERS!With this women’s fitness book, you’ll also get a FREE 56-page reference guide with all of the book’s key takeaways, a year’s worth of Thinner Leaner Stronger workouts, 10 premade meal plans for cutting and lean bulking, and more!Scroll up, click the “Buy” button now, and begin your journey to a fitter, leaner, and stronger you!
Review
“If you want to use strength training for aesthetics, Mike is your source. Read this book, and read mine too, and come away with what you need to know. The rest will be up to you.”
–Mark Rippetoe, author of Starting Strength: Basic Barbell Training and Practical Programming for Strength Training
“Nobody cuts through the fitness and nutrition confusion and clutter like Mike Matthews. And in Thinner Leaner Stronger, he draws on a powerful combination of time in the trenches and in-depth research to give you the straight talk about what actually works. This book is easy to read and incredibly effective. I highly recommend.”
–Ben Greenfield, CEO of Kion New York Times bestselling author of Beyond Training: Mastering Endurance, Health Life
“Mike Matthews stands alone in the fitness space. His books are based on scientific research and real-world results. Thinner Leaner Stronger can change your life.”
–Strauss Zelnick, “America’s fittest CEO” and author of Becoming Ageless: The Four Secrets to Looking and Feeling Younger Than Ever
“In Thinner Leaner Stronger, Mike takes us back to the fundamentals of losing fat and building muscle–time-tested and science-backed strategies that have been obscured by a rising tide of popular hype and pseudoscience. The good news: it doesn’t have to be that hard!”
–Alex Hutchinson, author of the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance
“Matthews has masterfully distilled many years of research into the essence of what makes people fit–and fast. His training methods have worked better than anything else I’ve tried for improving my strength and physique. Get this book right now.”
–Stephen Guise, international bestselling author of Mini Habits
“Mike Matthews has done it again. Great information backed by science, and complicated knowledge transformed into practical, applicable strategies. I loved Thinner Leaner Stronger. A must-read.”
–Adam Schafer, co-host of top-ranked fitness and health podcast Mind Pump
“I haven’t been this excited about a fitness book in years. It’s required reading for all gals who want to get–and stay–in the best shape of their lives. A true classic in the making.”
–Sal Di Stefano, co-host of top-ranked fitness and health podcast Mind Pump
“Would you rather spend a month of your life hoping the latest flavor of diet and exercise plan will work . . . or spend thirty days knowing your hard work will provide results you can not only see, but feel? Give me guaranteed results any day, and that’s what Thinner Leaner Stronger provides–all the knowledge and motivation you need to get results for years to come.”
–Jeff Haden, Inc. Magazine contributing editor and author of The Motivation Myth: How High Achievers Really Set Themselves Up to Win
“Thinner Leaner Stronger gives you everything you need to know for achieving the body you want. Full stop. No hype and no gimmicks, just solid info backed by solid science. An outstanding book.”
–James Krieger, MS, founder of Weightology (weightology.net)
“A highly actionable book that translates the latest science into a simple plan for strength. In a world filled with noise, Mike Matthews provides the clarity and practical strategies you need to get results.”
–James Clear, author of Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
“As a clinical practitioner who specializes in obesity medicine, I truly appreciate Thinner Leaner Stronger. It’s simple, science-based, and most importantly, it works, and that’s why I recommend it to many of my patients. Drop whatever you’re doing and read this book. It can change your life.”
–Dr. Spencer Nadolsky, board-certified family and obesity medicine physician and founder of RP Health
“I have been following the nutrition plan for 3 weeks (but vegetarian-ized) and the weight lifting plan for 1 week and am already seeing great results.”
–Katrina Lynn (Amazon Verified Purchase)
“I’ve only been on the program a couple weeks, but I’m already lifting more weight and losing fat.”
–“CHERRYBOMB” (Amazon Verified Purchase)
“I have made amazing gains with the advice from Mike Matthews and I continue to return to the books just to remind me why I am following Thinner Leaner Stronger.”
–“EFWATERS” (Amazon Verified Purchase)
“My son and I are doing Mike’s program now and I can see the results already (it’s only been 2 weeks). I also like the fact that Mike answers all your questions by email!”
–Esther Bravo-Mozo Amazon Verified Purchase)
From the Author
Interview with the Author
Q: I can’t find time to exercise but want to get in shape. What should I do?
A: I don’t know anybody who can find time to exercise. I’ve never had anyone tell me, “Mike, I have too much free time these days. I think I’ll spend a few hours in the gym every day to get in shape. What should I do while I’m there?”
It’s always the opposite. Most of us lead busy, hectic lives and feel we don’t have time for anything new. But in almost all cases, that just isn’t true.
As much as some people would like to think they’re too busy to exercise, when they analyze in detail how they actually spend their every waking minute every day, they discover how it could be worked out (no pun intended). And especially when they realize how little time it really takes to get fit!
The reality is people who have successfully transformed their bodies have the same 24 hours in a day as you and the rest of us, and they still have lives to live.
They still have to go work, spend time with their loved ones, maintain some semblance of a social life, and remember to decompress and have some fun now and then. The only difference is they’ve decided exercise is important enough to be in the plan.
For some, that means watching less TV or giving it up altogether. For others, it means waking up an hour earlier than normal a few days per week to get into the gym. For others still it means asking the wife to take the kids after dinner (a favor that can be repaid for her workouts!).
My point is: if you really want to carve out an hour a few days per week to train, I’m positive you can.
Q: Won’t heavy weightlifting make me “bulky”?
A: No.
At first glance, it sounds plausible, though. Heavy weights are for the boys who want bulging biceps, right? Why would women, who want sexy, defined, feminine muscles, train in the same way?
Apparent proof of this myth can be found at any local CrossFit gym, where you’ll see at least a few women with figures that would make an NFL linebacker jealous.
Here’s what you don’t see, however: it’s very hard for women to build a big, bulky body. It doesn’t happen by accident or overnight. It takes elite muscle-building genetics and years of concerted effort in the gym and kitchen. Anabolic steroids are often involved as well, and especially in the case of professional athletes.
That said, there are still enough women in gyms everywhere who hit the weights regularly and look “bulky” enough to give you pause. And that’s why you need to know what really gives women that look: too much body fat.
Harsh, I know, but let me explain.
Take an athletic woman with an enviable body. You know, toned legs, curvy butt, tight arms, and flat stomach. Now add 15 pounds of fat to her frame, and you might be surprised how “blocky” she looks.
This is because fat accumulates inside and on top of muscle, and the more fat and muscle you have, the larger and more amorphous your body looks. Your legs turn into logs. Your butt gets too big for your britches. Your arms fill up like sausages.
Reduce your body fat levels, however, and everything changes. The muscle you’ve built is able to shine. Instead of looking large and fluffy, you look lean and toned. Your butt becomes round and perky. Your legs have sleek curves. Your arms look cut.
Thus, a rule of thumb for women who want to be lean, toned, and defined: the more muscle you have, the less body fat you must have to avoid looking bulky.
For example, a woman with little muscle might feel scrawny at 18 percent body fat–the percentage of body weight that is fat–and comfortable at 25 percent, whereas a woman with a significant amount of muscle will probably love how she looks at 18 percent but feel a bit roly-poly at 25 percent.
This is why most women I’ve worked with are happiest when they’ve gained 10 to 15 pounds of muscle and dropped their body fat percentage to about 20 percent.
Q: I’m new to weightlifting. Is this for me?
A: Absolutely.
With Thinner Leaner Stronger, you can lose 15, 25, heck, even 50 pounds of fat in just your first year while also gaining muscle definition in all the right places and greatly increasing your whole-body strength.
Moreover, you’re also going to experience firsthand things most people will never know about effective diet and training, including how to perform key exercises with perfect form, ensure you keep progressing in your workouts, break through fat loss and muscle gain plateaus, prevent injuries, and much more.
By the end of your first year of Thinner Leaner Stronger, you’re not only going to be thrilled with the results, but even more so with what you’re going to be able to accomplish in the following year, two, three, and beyond.
Q: I’m in my 30s/40s/50s-plus. Can I do this program?
A: Definitely.
Every week I get emailed by at least a few people asking if it’s too late to build muscle and get fit.
Most are very pleasantly surprised when I explain that it’s definitely not too late, and that I’m regularly working with guys and gals in their 40s, 50s, and even 60s who are building their best bodies ever.
How should people in their 40s and beyond go about building a great body, though? Certainly they can’t eat and train like the 20-year-olds, right?
You might be surprised to learn that not nearly as much changes as people think.
One of the first things I refer people to who are worried about age squashing their dreams of being fit is a study conducted by scientists at the University of Oklahoma, which had 24 college-aged (18 to 22) and 25 middle-aged (35 to 50) men follow the same weightlifting routine for eight weeks.
Researchers then analyzed everyone’s body composition and found that the middle-aged men had gained just as much muscle as their college-aged counterparts had. Strength gains were very similar as well.
In my experience, this is equally true for women. Middle age isn’t a physiological strikeout, even when compared to your 20s. You can do just fine.
Furthermore, despite what you’ve probably heard, your metabolism doesn’t crater and your hormones don’t implode as you get older.
Research shows that the average adult’s metabolism slows by just 1 to 3 percent per decade and that the primary reason for this is muscle loss, not genetic programming.
Therefore, if you maintain your muscle as you age, you maintain your metabolism. And if you add muscle to your frame, you can increase it.
And as far as hormones go, it was once believed that the hormonal disturbance associated with aging was inevitable. We now know this isn’t true. Research shows that lifestyle factors are equally causative of hormonal changes as aging itself, if not more so.
The truth is you can stay in remarkably good shape well into old age if you stay active and take care of your body, and that’s just as true for men as it is for women.
Q: I’m pregnant or nursing. Can I do this program?
A: Yes!
In fact, research shows that women who stay active and follow a healthy diet during pregnancy are at a lower risk of excessive gestational weight gain and conditions such as gestational diabetes, preeclampsia, preterm birth, varicose veins, and deep vein thrombosis.
Q: How long does it take to see results?
A: One of the best things about Thinner Leaner Stronger is how quickly it works.
You’ll see marked improvements in the gym and mirror within your first month, and it’ll only get better and better from there.
Q: I’m short on time. Can I still do the program?
A: Absolutely.
Thinner Leaner Stronger comes in three flavors–5, 4, and 3 days per week–and individual workouts range from 45 to 70 minutes.
The bottom line is if you can dedicate 3 to 6 hours per week to Thinner Leaner Stronger, you can build the body you’ve always wanted.
Q: I follow a special type of diet (vegan, vegetarian, Paleo, food sensitivity/allergy, etc.). Can I still do the program?
A: Yup.
The diet principles are very flexible and can accommodate any and all food preferences and limitations.
See all Editorial Reviews
This book has helped thousands of women build their best bodies ever. Will YOU be next?If you want to get lean, defined, and strong as quickly as possible without crash dieting, good genetics, or wasting ridiculous amounts of time in the gym . . . regardless of your age . . . you want to read this book.Here’s the deal:Losing fat and building lean muscle isn’t as complicated as the fitness industry wants you to believe. This book is the shortcut.You don’t need to: Spend hundreds of dollars per month on the worthless supplements, “detoxes,” or “skinny teas.” Most pills and powders do absolutely nothing.You don’t need to: Constantly change up your workout routine to get lean, defined muscles. It’s much simpler than that.You don’t need to: Waste a couple of hours in the gym every day grinding out grueling workouts. In fact, this is a great way to get nowhere.You don’t need to: Slog away at boring cardio to shed ugly belly, hip, and thigh fat. In fact, you probably don’t have to do any cardio to get the body you really want.You don’t need to: Obsess over “clean eating” and avoiding “unhealthy” foods to get fit. Instead, you can get the body you want eating the foods you love.Those are just a few of the harmful lies and myths that keep gals from ever achieving the lean, toned, sexy, and healthy bodies they truly desire.And in this book you’re going to learn something most women will never know . . .The exact formula of exercise and eating that makes losing 10 to 15 pounds of fat while building lean, sexy muscle a breeze . . . and it only takes 8 to 12 weeks.Here are just a few of the things you’re going to discover in this book:The 10 biggest fat loss and muscle-building myths and mistakes that keep women overweight, weak, and frustrated.The 3 scientific laws of lean muscle growth and fat loss that literally force your body to get fitter, leaner, and stronger. You’ll be shocked at how easy it really is to build lean muscle and lose fat once you know what you’re doing.How to create flexible diet plans that help you transform your body composition eating the foods you love . . . and without ever feeling starved, deprived, or like you’re “on a diet.”A paint-by-numbers training system that will help you add lean muscle to all the right places and get sexy, athletic curves . . . spending no more than three to six hours in the gym every week . . . doing challenging, fun workouts you enjoy.A no-BS guide to supplements that will show you what works and what doesn’t, saving you hundreds if not thousands of dollars each year.And a whole lot more!Imagine . . . just 12 weeks from now . . . being constantly complimented on how great you look and asked how the heck you’re doing it . . .Imagine enjoying the added benefits of high energy levels, no aches and pains, better spirits, and knowing that you’re getting healthier every day . . .The bottom line is you CAN get that “Hollywood babe” body without following boring, bland “bodybuilder” diets or living in the gym. This book shows you how.SPECIAL BONUS FOR READERS!With this women’s fitness book, you’ll also get a FREE 56-page reference guide with all of the book’s key takeaways, a year’s worth of Thinner Leaner Stronger workouts, 10 premade meal plans for cutting and lean bulking, and more!Scroll up, click the “Buy” button now, and begin your journey to a fitter, leaner, and stronger you!
Paperback | |
---|---|
Publisher | |
Language | |
ISBN-10 | |
ISBN-13 | |
Product Dimensions | |
Shipping Weight | |
Customer Reviews | |
Author |
Related Products
-
Sous Vide Cookbook: This Cookbook for Beginners Will Teach You How to Use the Sous Vide Cooking Technique, with Many New…
Amazon.com Price: £14.38 (as of 19/04/2021 01:05 PST- Details)Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Do you want to impress your friends/relatives or colleagues with a cooking method used by top chefs?Before I tell you everything you need to know about the Sous Vide method, you need to understand one thing: even though Sous Vide cooking sounds extravagant, it is actually very simple and requires simple and affordable equipment. In fact, you probably already have most of it in your kitchen. If you don’t, once you buy it you will be able to use it for other cooking methods as well which makes it a perfect investment. I love Sous Vide because, in essence, it is the experience of the world’s most well-known chefs brought to your kitchen, your fastest way to professionally looking dishes.So, what would be the essential steps to your Sous Vide cooking experience? They are quite simple and straightforward, actually.Get the precision cooker ready and attach it to your water basin in order to preheat the water before you start the cooking process. All precision cookers give you the opportunity to set the desired temperature and cooking time.Set the temperature indicated in the recipe and the water bath will start heating.In the meantime, prepare the ingredients, chop or slice them if it is required in the recipe, and carefully place them in plastic bags.When the cooking time suggested by the recipe is up, all you need to do is to give your dish a finishing touch.These are the main steps. As you can see, Sous Vide cooking is perfect for the people with a tight schedule – all you need to do is to place the ingredients into the bags, wait the required amount of time and then serve your meal.In this book, you will learn more about:• Breakfast• Sides• Seafood• Poultry• Meat• Vegetables• Desserts• Cocktails and Infusions• Vegan• Basics, Sauces, and Condiments• … AND MORE!This is a great book also for those who are beginners to cook and for those who have little time to devote to it, because there are many simple and quick recipes in the book!What are you waiting for?Don’t wait anymore, press the buy now button and get started!
-
Prescription for Nutritional Healing, Fifth Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins…
Amazon.com Price: £22.99 (as of 19/04/2021 01:05 PST- Details)Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Prescription for Nutritional Healing is the nation’s #1 bestselling guide to natural remedies. The new fifth edition incorporates the most recent information on a variety of alternative healing and preventive therapies and unveils new science on vitamins, supplements, and herbs. With an A-to-Z reference to illnesses, updates include: How omega-3 and exercise may help those suffering from Alzheimer’s Current information on the latest drug therapies for treating AIDs What you need to know about H1N1 virus Nutritional information for combating prostate cancer Leading research on menopause and bio identical hormones And much, much more In the twenty years since the first edition was released, the natural health movement has gone mainstream, and the quest for optimal nutrition is no longer relegated to speciality stores. With more than 800 pages of comprehensive facts about all aspects of alternative ways to wellness, Prescription for Nutritional Healing, Fifth Edition, unites the best of age-old remedies with twenty-first- century science.
-
Strength Training Nutrition 101: Build Muscle & Burn Fat Easily…A Healthy Way Of Eating You Can Actually Maintain…
Amazon.com Price: £14.82 (as of 19/04/2021 01:05 PST- Details)Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
A Sensible, Manageable Nutrition Guide That’ll Help You Get The Most From Your Strength Training ProgramThere are more diets out there than you’ve had hot dinners…There are countless crappy supplements promising the world…There’s all sorts of confusing advice being thrown at us about macronutrients, micronutrients…blah, blah, blah.Wouldn’t you rather just cut out the bull**** and learn a straightforward weight training diet that’ll help you gain lean muscle, keep your bodyfat levels low and maintain good health?A simplified strategy on what to eat, when, what to avoid to get the best results from your strength training program? Something that’s easy to follow and maintain, and doesn’t ban all your favourite foods, while still actually delivering results? This is it. Strength Training Nutrition 101: Build Muscle & Burn Fat Easily…A Healthy Way Of Eating You Can Actually Maintain is a sensible, do-able, manageable nutrition guide for men and women who lift weights (or others who generally want to improve their diet and overall health).I’m Marc McLean, an online personal training and nutrition coach with almost two decades worth of experience in weight training, and Strength Training Nutrition 101 is my masterplan for maximising your exercise efforts. It uncomplicates the complicated and simplifies your weight training diet.Are you confused about what to eat and when because we’re bombarded with so much advice from every angle.“Don’t eat meat…”“Carbs are the devil…”“Eat a garden full of greens for breakfast…”Just some of the advice we get from experts in a really noisy health and fitness industry. We’re hit with advice on what we should be eating, how much to eat…and what we should be avoiding like an STI.This book is not about choosing one diet over another. It’s not filled with complicated bodybuilding nutrition advice or nutrition plans that are too hard to maintain.It’s about getting all the important stuff right and building a solid nutritional foundation for sculpting a lean, athletic body. It’s also not about depriving you of food you love and eating chicken and broccoli 8 days per week.The bottom line is that sticking with good nutrition should be easy to follow – and never actually feel like a ‘diet’. In Strength Training Nutrition 101, I share with you how to simplify the way you eat and my nutritional strategies that support my weekly weight training regime for maintaining muscle and staying lean.The book chapters are below…Chapter 1:Simplifying Diet & Nutrition For More Muscle, Less Fat Chapter 2:The 7 Golden Rules of Clean Eating Chapter 3:The ‘Poison’ In Our Diets Chapter 4:Making The Right Food Choices Chapter 5:How To Break Unhealthy Eating Habits Chapter 6:CaloriesChapter 7:Do We Really Need ALL That Protein?Chapter 8:The Importance Of Gut Health Chapter 9:The Mistake Of Following Typical Bodybuilder Advice Chapter 10:Pre-Workout Nutrition Chapter 11:Post-Workout Nutrition Chapter 12:Supplements – The Good, The Bad & The Useless”If you hate reading those textbook-like nutrition book filled with unfriendly statistics and terminologies, you’ll love this!- P Lam.As a personal trainer, I am always on the lookout for new information regarding diet and nutrition for each and every one of my clients. This is a great book if you have any questions where to begin.”- Miguel Wells.Buy today to learn solid nutritional tactics that get you great results – and that you can actually maintain!
-
The Inflammation Spectrum: Find Your Food Triggers and Reset Your System
Amazon.com Price: £20.39 (as of 19/04/2021 01:05 PST- Details)Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
From the international bestselling author of Ketotarian comes a revolutionary new plan to discover the foods your unique body loves, hates, and needs to feel great.In Dr. Will Cole’s game-changing new book, readers will discover how inflammation is at the core of most common health woes. What’s more, it exists on a continuum: from mild symptoms such as weight gain and fatigue on one end, to hormone imbalance and autoimmune conditions on the other. How you feel is being influenced by every meal. Every food you eat is either feeding inflammation or fighting it. Because no one else is you, the foods that work well for someone else may not be right for your body. At heart, The Inflammation Spectrum is about learning to love your body enough to nourish it with delicious, healing foods. You’ll find insightful quizzes and empowering advice to put you on a path toward food freedom and overall healing, once and for all.