Female Body Breakthrough – Rachel Cosgrove’s New Book
November 12, 2009 | 11 Comments
A quick note from Mike: I have guest blog from probably the country’s #1 female trainer – Rachel Cosgrove (in case someone from NBC reads my blog, you should replace Jillian Michaels with Rachel Cosgrove on the biggest loser). Rachel has a new book that is released today called “The Female Body Breakthrough” it is really good.
Marketing budgets for books aren’t what they used to be so basically Rachel isn’t getting any help from the ‘big boys’ in regards to promoting her book. So she has taken it upon herself to generate enough sales to be the #1 seller in her category on Amazon. To do that lots of people need to buy her book in one 24hr period.
Today is that day. As a ‘thank you’ for buying her book Rachel will to a personal coaching call, she’s going to send you a poster, she’s going to give you my Stages of Nutrition Presentation. Only if you get the book today from Amazon.com. The book is only ~$12 so it is a no brainer. Here is the link to learn more – Click here. But make sure to read the interview below first as Rachel gives out really good info.
Women & Weight Loss – You’ve Been Brainwashed
Women have it all wrong when it comes to weight loss. The average woman when she joins a gym looks at how many treadmills there are and the aerobics schedule to see if there are classes that fit in her schedule. When women want to lose weight they torture themselves with repetitive movement for hours on end spinning their wheels or running to nowhere like a hamster in a habitrail! If you take a look at all of the women walking on the treadmills you’ll notice none of them have the body most women want.
The problem is that most personal trainers haven’t figured it out yet either. They get a female client who hires them to change their body and they think, “Oh man…another one of those stupid toning programs in the ladies only section with the pink dumbbells doing lots of reps…” Most trainers don’t realize that they need to challenge women to get their bodies to change and to stop being afraid of pushing her to gain muscle to boost her metabolism to change the way her body looks, permanently.
Weight Loss Program the average woman does:
- Endless hours of cardio or aerobics classes
- Avoids strength training because she doesn’t want to get “big and bulky” or maybe she uses some rinky dink pink dumbbells to “tone” for lots of reps
- Cuts back her diet to practically starve herself
- Focuses on the scale weight and a number she wants it to say (Interruption from Mike – This is so true – STOP with the scale!!!)
What works about this plan: NOTHING!
What is wrong with this plan: EVERYTHING!
She will lose weight but it will be a mixture of muscle, water and maybe some fat so she’ll end up looking like a smaller version of her same self but in the process she will have dropped her metabolism so there will be no way she can keep the weight off and will gain it back guaranteed. This is the cycle most women have been through many times throughout their lifetime. Yet, when they want to lose weight they do the same thing again. The definition of insanity is to do the same thing over and over and expect a different result.
Weight Loss Program the average Women SHOULD do:
- Metabolically demanding full body strength training program lifting challenging weights. This should be their priority workouts 2-4 days a week.
- Boost their intensity and drop the duration on their cardio sessions performing interval style workouts for no more than 30 minutes at a time.
- Fuel their body with healthy food every couple hours getting their metabolism revving.
- Focus on how her clothes fit and how she looks and feels and not on a number on the scale. Focus in Fat Loss, not Weight Loss.
What works about this plan: It will boost her metabolism, it will change her body, it will make her feel confident about herself, she can eat and she will be able to maintain her new body!
What is wrong with this plan: NOTHING!
To really change their bodies permanently women need to start checking out the strength training floor. They need to get out of their comfort zone and push their bodies beyond what it is used to. No more walking to nowhere on the treadmill! I am not talking about bodybuilding routines where you split up each body part and bomb and blitz the pecs or pump up the biceps. It is not necessary for a woman to isolate any muscle group to get the defined look she wants.
Instead a woman should do a full body, metabolically demanding program in which she alternates between an upper body compound movement such as a push up or chin up with a lower body compound movement such as a squat or lunge. Keep the rest periods short and use a weight that is challenging. Use 3-4 pairs of exercises working out for no more than an hour at a time.
The woman with toned arms and defined legs looks that way because she has the very thing most women are terrified of, muscle. They are so afraid to lift weights in fear of bulking up that they never get their bodies to look the way they want them to. They have it deeply seeded in their subconscious that as soon as they touch anything over 10 pounds, they will sprout humungous muscles! Even if they do use weights, they probably still aren’t lifting heavy enough and pushing themselves hard enough to get the look they want. Most women don’t know what their bodies are capable of and tend to not push themselves hard enough. There was actually a research study done on this where they showed that women when left to train on their own, lifted loads below what they were capable of.
Maybe it is because women have been conditioned our whole lives to exercise from the point of view of what we “can’t” do, rather than what we can do. Women grew up doing “girl” push ups, because we were told we “can’t” do actual push ups or hanging from the bar instead of a chin up because girls “can’t” do chin ups. The first woman to run the marathon had to sneak in dressed as a man because women “can’t” run a marathon, and that was only in the 70’s, not that long ago. Women “can’t” lift too heavy, they will hurt themselves. We still subconsciously hold ourselves back when it comes to training whether we realize it or not. We need to start training from the standpoint of- What CAN you do? How much CAN you lift? How strong CAN you get? And stop letting “can’t” enter our vocabulary. As women start to push themselves in the gym, lifting weights and building lean muscle tissue, their metabolisms will be revving and they will be the toned, defined body they have always wanted.
So how do you get your body to change? You have to lift enough weight to build muscle to increase your metabolism, fuel your body with healthy food and turn your body into a fat burning machine. Stop pounding your body with hours of cardio and stop starving yourself!
Here are Rachel’s 16 Rules for Fit Chicks (this is the foundation of her book).
Rachel’s Fit Female Credo
1. Act as if you are a fit female
2. Get Out of Your Comfort Zone
3. Fuel Your Body to be Fabulous
4. Train hard or go home
5. Get hooked on feeling fit, not a number on a scale.
6. Be an early Riser.
7. Make R&R a priority!
8. Obstacles will arise -anticipate them!
9. Keep a journal or a blog
10. Eliminate Crabs and surround your self with supportive people!
11. Think about your thoughts!
12. Attitude is everything!
13. Manage Your ‘Tub of Stress’!
14. Put an end to body bashing and instead celebrate your strengths!
15. Don’t rely on will power. Have strategies!
16. Stop rationalizing and making excuses!
11 Responses to “Female Body Breakthrough – Rachel Cosgrove’s New Book”
Got something to say?
Naked Nutrition Network 2.0
Subscribe To Mike’s Blog RSS Feed
-
Free Downloads
-
Categories
- Articles
- Better Health
- Blog
- Exercise Library
- Exercise Video Library
- Fat Loss Articles
- Fat Loss Audio
- Fat Loss Feature
- Fat Loss Nutrition
- Fat Loss Training
- Fat Loss Videos
- Fat Loss Workouts
- Featured
- Fitness Zone
- Free Report
- Gluten free
- Insider Blog
- Motivation
- Muscle Building
- Naked Nutrition Radio
- Naked Nutrition TV
- News
- NN Insider
- No Gym, No Problem
- Premium Content
- Rehab-Prehab
- Strong Fit and Healthy
- Video Vault
Wow – sounds great….
Although, I'm guessing the info in point #10 has a bit of a typo??? Someone might want to fix that asap!
10. Eliminate Crabs and surround your self with supportive people!
I'm guessing it is supposed to be "Eliminate CARBS…"
I think is it crabs… crabby people that dont support you
Not it is correct. "Crabs" as in the "Crabs in a bucket story". Meaning people that keeping pulling/bringing your down and not supporting and building you up.
-Mike
Or is it eliminate crabby people….
Mike thank a lot for this post. I recently had received an e-mail from Amazon letting me know about this book and that I may be interested. I'll definitely get it now. At first I was thinking, "OH know not another one". I must own 20 different programs (books) and tons of video. Although I admit I like reading all the different perspectives about nutrition and exercise sometimes it's a little hard to really tell what's true and what's not.
I am an autodidact that approves of and advocates your WSFL – due to it's resistance focus and timely routine – and I am just sharing info out of passion for truth and respect for the good work you're doing here.
Since he hypes your WSFL programs for you, there should be no censoring my mention that I found your blog from Rusty at FitnessBlackBook.com – relevant to my post. Relevant to my post, I also found "Eat Stop Eat" and "How Much Protein" – both by Brad Pilon – from Rusty.
I could pick at a few of your words and phrases here, but the main thing I have an issue with that will shed light on the others:
"Fuel their body with healthy food every couple hours getting their metabolism revving."
The best way to highlight the issue is to refer to Brad Pilon's Peer Reviewed Master Thesis, fitness/body building industry experience and the work that evolved from it – the tons of free info out there on "Eat Stop Eat" and "How Much Protein". Closely related is the Warrior Diet – also part of Eat Stop Eat and in Rusty's blog.
Basically all his info for FREE at: youtube.com/BradPilon
also well explained in one spot in this FREE interview:
http://www.viddler.com/explore/BradHoward/videos/...
He brings academics back to common sense realizations about "Eat Less Move More" (that is, losing fat is all about a caloric deficit), and he DESTROYS MYTHS about insulin response and about muscle wasting and metabolic crashes from fasting or very low calories. You do NOT need to eat all day – and this can be very counter productive. You do not need a special formula for Protein/Carbs/Fat. Fasting is not nearly as dangerous as most are lead to believe when done in moderation/intermittently.
See comments in your blog to see my "Belief System" Conclusion:
http://nakednutritionnetwork.com/your-nutrition-b...
Also, just to remind you how far your body can go with fasting – as it is good to see how much your body can take so you do not fear Eat Stop Eat, Warrior Diet and/or more responsible calorie restriction. Not to necessarily advocate this extent:
http://www.independent.co.uk/life-style/health-an...
…. journalist on 200 calorie per day diet loses about 2 lbs per day without health issues (too bad he ran for 30 minutes per day instead of full body resistance for 30 minutes).
youtube.com/aaroncohen (specially don't fast THIS MUCH ..also, please don't become a religious nut by watching her). Loses about 1 pound per day – no exercise. Of course, she took it too far – 30 40 day water fasts with slight breaks between.
I am an autodidact that approves of and advocates your WSFL – due to it's resistance focus and timely routine – and I am just sharing info out of passion for truth and respect for the good work you're doing here.
Since he hypes your WSFL programs for you, there should be no censoring my mention that I found your blog from Rusty at FitnessBlackBook.com – relevant to my post. Relevant to my post, I also found "Eat Stop Eat" and "How Much Protein" – both by Brad Pilon – from Rusty.
I could pick at a few of your words and phrases here, but the main thing I have an issue with that will shed light on the others:
"Fuel their body with healthy food every couple hours getting their metabolism revving."
The best way to highlight the issue is to refer to Brad Pilon's Peer Reviewed Master Thesis, fitness/body building industry experience and the work that evolved from it – the tons of free info out there on "Eat Stop Eat" and "How Much Protein". Closely related is the Warrior Diet – also part of Eat Stop Eat and in Rusty's blog.
Basically all his info for FREE at: youtube.com/BradPilon
also well explained in one spot in this FREE interview:
http://www.viddler.com/explore/BradHoward/videos/...
He brings academics back to common sense realizations about "Eat Less Move More" (that is, losing fat is all about a caloric deficit), and he DESTROYS MYTHS about insulin response and about muscle wasting and metabolic crashes from fasting or very low calories. You do NOT need to eat all day – and this can be very counter productive. You do not need a special formula for Protein/Carbs/Fat. Fasting is not nearly as dangerous as most are lead to believe when done in moderation/intermittently.
See comments in your blog to see my "Belief System" Conclusion:
http://nakednutritionnetwork.com/your-nutrition-b...
Also, just to remind you how far your body can go with fasting – as it is good to see how much your body can take so you do not fear Eat Stop Eat, Warrior Diet and/or more responsible calorie restriction. Not to necessarily advocate this extent:
http://www.independent.co.uk/life-style/health-an...
…. journalist on 200 calorie per day diet loses about 2 lbs per day without health issues (too bad he ran for 30 minutes per day instead of full body resistance for 30 minutes).
youtube.com/aaroncohen (specially don't fast THIS MUCH ..also, please don't become a religious nut by watching her). Loses about 1 pound per day – no exercise. Of course, she took it too far – 30 40 day water fasts with slight breaks between.
I am an autodidact that approves of and advocates your WSFL – due to it's resistance focus and timely routine – and I am just sharing info out of passion for truth and respect for the good work you're doing here.
Since he hypes your WSFL programs for you, there should be no censoring my mention that I found your blog from Rusty at FitnessBlackBook.com – relevant to my post. Relevant to my post, I also found "Eat Stop Eat" and "How Much Protein" – both by Brad Pilon – from Rusty.
I could pick at a few of your words and phrases here, but the main thing I have an issue with that will shed light on the others:
"Fuel their body with healthy food every couple hours getting their metabolism revving."
The best way to highlight the issue is to refer to Brad Pilon's Peer Reviewed Master Thesis, fitness/body building industry experience and the work that evolved from it – the tons of free info out there on "Eat Stop Eat" and "How Much Protein". Closely related is the Warrior Diet – also part of Eat Stop Eat and in Rusty's blog.
Basically all his info for FREE at: youtube.com/BradPilon
also well explained in one spot in this FREE interview:
http://www.viddler.com/explore/BradHoward/videos/...
He brings academics back to common sense realizations about "Eat Less Move More" (that is, losing fat is all about a caloric deficit), and he DESTROYS MYTHS about insulin response and about muscle wasting and metabolic crashes from fasting or very low calories. You do NOT need to eat all day – and this can be very counter productive. You do not need a special formula for Protein/Carbs/Fat. Fasting is not nearly as dangerous as most are lead to believe when done in moderation/intermittently.
See comments in your blog to see my "Belief System" Conclusion:
http://nakednutritionnetwork.com/your-nutrition-b...
Also, just to remind you how far your body can go with fasting – as it is good to see how much your body can take so you do not fear Eat Stop Eat, Warrior Diet and/or more responsible calorie restriction. Not to necessarily advocate this extent:
http://www.independent.co.uk/life-style/health-an...
…. journalist on 200 calorie per day diet loses about 2 lbs per day without health issues (too bad he ran for 30 minutes per day instead of full body resistance for 30 minutes).
youtube.com/aaroncohen (specially don't fast THIS MUCH ..also, please don't become a religious nut by watching her). Loses about 1 pound per day – no exercise. Of course, she took it too far – 30 40 day water fasts with slight breaks between.
Sorry for the typos: "especially vs specially" and "3 40 vs 30 40".
[...] Female Weight Loss | Body Breakthrough Women have it all wrong when it comes to weight loss. The average woman when she joins a gym looks at how many treadmills there are and the aerobics schedule to see if there are classes that fit in her schedule. [...]
I have able to reduce from 75kg to 68kg now so i belive Gerry should be my wife.
Because i have maried to woman who dont respect an advice of reducing wait.