Strong Curves: A Woman's Guide to Building a Better Butt and Body (Anglais) Broché – 2 avril 2013
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A graduate from Florida Gulf Coast University, Kellie Davis turned to writing as a profession, with an emphasis on fitness and sports nutrition. She also assists clients in achieving optimum health and wellness as a certified personal trainer.
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Ici une orientation feminine presenté avec le modele fitness "Kellie Davis"
je recommande vivement ce bouquin
Commentaires client les plus utiles sur Amazon.com (beta)
A year later I completed the Lift Like a Goddess programme and looked for something new. I dragged out this book and decided to give level 1 a go. Yes, the amount of exercises were shorter than I was used to, and I didn't come home from the gym feeling smashed. I left each time feeling I could give more.
However, don't be fooled by the shorter workouts! I found I could not do more than 6 bodyweight bridges without getting a cramp. To attempt even 1 holding a weight on my stomach was sheer impossibility. So I gladly stayed at level 1 and worked through it consistently. The day after each workout, was I ever sore.
Within 3 weeks I found myself getting stronger. Then, so surprisingly, I managed a proper squat. I have severe scoliosis and a damaged Achilles' tendon due to surgery on my leg for the scoliosis and I have never been able to squat without falling over. Lunging - fine. Squatting, No. However, building the glutes muscles meant I was now stable enough to squat. And my knees no longer caved in. Now I can squat with a 35 kg barbell no problem at all. Next, I found that after 2 years of attempting chin ups, I finally managed one and now can do 12, with a brief break between every 2 or 3. I think the back strengthening work in this programme finally made it all come together for me, even though arm work is not big. The programme I was on was arm heavy (as most programmes are) but, as Brett has realised, most girls struggle with their butts, and arms will naturally improve as you use those bigger muscles more. It makes sense, but I was a bit worried stopping all that arm work. Until I finally managed chin ups which are out of reach of most girls, even those doing arm work daily.
I have now done 3 of the programmes in this book, and in a few weeks, will finally begin the advanced programme. It said not to try it till you could glute lift about 60 kg. That's a joke, I thought at the time as I couldn't glute lift my own bodyweight more than 6 times. Well, I've passed the 60 kg goal weeks ago and now glute lift 75 kg. My jeans are smaller, my butt is no longer saggy, I have abundant energy, I spend less than 2 hrs in the gym a week, my legs are tight all over, I've changed shape all over and, wait for it - I'm 49 years old!!!
Thanks Brett for the best programme out there!
This book has a lot of great stuff- the workout plans and exercise guides offer lots of great information.
However, it would have been amazing if someone had taken the time to make an actual index for the "Exercise Index." Throughout the book there are great plans that list and picture workouts/exercises. However, to see the details of an exercise, or to see alternate exercises, one is simply instructed to refer to the detailed "Exercise Index." Pretty easy! Except.... the exercise index has no list of page numbers and exercises. You have to go through the entire thing to find the exercises (which are not in alphabetical order). It would have been amazingly easy to simply list the page number next to the exercise for reference, or even just to make a list or "table of contents" for the "Exercise Index." To make it more confusing, the exercises are referred to with names that are not exactly like those in the provided index, so you end up having to match the "photos" to find the exact pose. Also, the books says you can exchange one exercise with others if you don't have the equipment, just see the "Exercise Index" for alternate moves. However, the index never clearly gives alternates. Should one just choose from the entire category? Are they all interchangeable, or would one bodyweight exercise work better than others as a replacement? It's impossible to know because there is not any detailed or exact alternate exercise listed by each exercise in the index- the exercises themselves are just grouped together into sections (Glute Dominant, pull exercises, etc.) I can make due- by subbing one of the category, but it would be awesome if they gave specific exercise exchanges.
Organization is my only serious critique of the book so far, as I am just beginning the program. However, for a book geared toward all levels, even beginners, these issues need to be fixed. If I am missing this, and it is somewhere in the book, I'd love it if someone would share! I've read it cover to cover, which has helped clear up some categories, etc. But having to search the index and decide on my own replacements is time consuming.
I'm a big believer in Bret's methods and I think that most women should be training in this fashion. That said, before Strong Curves, I realize I was just "winging it," and I didn't really understand how to design my workouts. I've been patiently waiting to receive my Strong Curves copy and proudly announce that I read it all in one day - all 300+ pages!
To say that I was blown away is an understatement. Bret and Kellie explain the science behind their methods in a manner that's easy to understand, they have workouts for all experience levels, and they've provided a template that I can use for life if need-be so I can continue to create my own workouts and incorporate variety to prevent boredom. The exercise index is phenomenal and extremely detailed, and they even have a glossary for some of the more technical terms which I appreciated.
Having purchased many of the female training books on the market, I must say that the overall design and format of the book are top-notch. In fact, I believe it's the most high-quality book I've purchased on strength training.
The authors included a strength chart to keep me focused on important strength goals, and the nutritional chapter taught me how to calculate my caloric intake and macronutrients so I can eat according to my goals. The book was written in a friendly manner that makes me feel close to the authors.
But the best part of this book is the reassurance that I will make my goals as long as I'm consistent and focused, and that I don't have to kill myself by being a slave in the gym or starving myself thin. I recommend this book to every woman (actually I know a lot of men who could benefit from focusing on their lower-half and glutes too) who desires a better body. The methods have already worked wonders for me, and I believe they will for you too.
Do understand, this is not a quick fix. Though the content is thorough and the pictures are wonderful, YOU will have to take the time to thoroughly read the book, complete the exercises, and find what works for you. Since it is impractical to carry this big book to the gym, I take pictures of each workout on my phone and then enter my reps of each exercise in the app My Fitness Pal as I complete them. I have also had my husband videotape me completing some of the exercises so I can compare my form to the troubleshooting sections of the book. Now all of my friends are asking me to train them. I tell them to start by reading "Strong Curves".