Lou Schuler - The New Rules of Lifting for Life: An All-New Muscle-Building, Fat-Blasting Plan for Men and Women Who Want to Ace Their Midlife Exams

An All-New Muscle-Building, Fat-Blasting Plan for Men and Women Who Want to Ace Their Midlife Exams

Lou Schuler and Alwyn Cosgrove

AVERY
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Copyright 2012 by Lou Schuler and Alwyn Cosgrove

Photographs 2012 by Michael Tedesco

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Library of Congress Cataloging-in-Publication Data

Schuler, Lou.

The new rules of lifting for life : an all-new muscle-building, fat-blasting plan for men and women who want to ace their midlife exams / Lou Schuler and Alwyn Cosgrove.

p. cm.

ISBN: 978-1-101-58067-7

1. Weight lifting. 2. Muscle strength. 3. Physical fitness. I. Cosgrove, Alwyn. II. Title.

GV546.3.S39 2012 2012001268

613.713dc23

Printed in the United States of America

1 3 5 7 9 10 8 6 4 2

BOOK DESIGN BY TANYA MAIBORODA

Neither the publisher nor the author is engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book.

The recipes contained in this book are to be followed as written. The publisher is not responsible for your specific health or allergy needs that may require medical supervision. The publisher is not responsible for any adverse reactions to the recipes contained in this book.

While the author has made every effort to provide accurate telephone numbers and Internet addresses at the time of publication, neither the publisher nor the author assumes any responsibility for errors, or for changes that occur after publication. Further, the publisher does not have any control over and does not assume any responsibility for author or third-party websites or their content.

ALWAYS LEARNING

PEARSON

T HE LONGER I spend in the publishing business, the more I appreciate the team effort required to make a book come together and ensure it gets the attention it deserves. The star of the team is Alwyn Cosgrove, my coauthor, whose work is literally at the center of each book in the New Rules of Lifting series. Alwyn puts a lifetimes worth of knowledge and creativity into all his workout programs, and his relentless search for better ways to train his clients at Results Fitness allows the project to continue.

Its a joy to work with my editor, Megan Newman, along with Miriam Rich, Andrea Ho, Anne Kosmoski, and the rest of the team at Avery; my agent, David Black, along with Gary Morris and Allie Hemphill; and publicist Gregg Stebben.

Photographer Michael Tedesco has become an invaluable partner in the NROL series. We push ourselves further with each book, and Michael always rises to the challenge, no matter the time or location constraints. Thanks also to Danelle Manthey, Michaels assistant, and our models, Dan Ownes and Rosemarie Hulbert. Dan is a veteran of hundreds of photo shoots, and his expertise made my job a lot easier. Im profoundly grateful to Mike Cerimele, Chris Leavy, Brian Zarbatany, and the staff and members of Velocity Sports Performance and the Human Performance Center in Allentown, Pennsylvania, where we shoot our exercise photos. I also want to thank Mira Kwon at Nike for her generous contribution of apparel for the shoot.

A long list of friends and colleagues helped me with research and shared their expertise, including Jon Fass, Martica Heaner, Mike Roussell, Lonnie Lowery, Alan Aragon, Mike Nelson, John Berardi, Billy Beck III, Jim Annesi, and Jacob Wilson. Every time I went back through my notes to figure out which studies I needed to review, or what the nuances of those studies revealed to people who know what to look for, I was surprised and humbled to see how much these experts helped me over the years.

Thanks to my friends Roland Denzel and Chris Bathke, who reviewed early chapter drafts and offered useful and much-appreciated suggestions; to Galya Ivanova Denzel, for the recipes she provided; to Adam Campbell and Nick Bromberg; and to my wife, Kimberly Heinrichs, for her love, patience, and catering services during the photo shoot (but mostly for her love and patience).

Im also grateful to Jean-Paul Francoeur and my fellow members at the JP Fitness forum community, whose questions, suggestions, and comments make each book better than it otherwise would be. And of course I appreciate Otto and Aoife Hammersmith at werkit.com, whose custom-designed training logs give NROL readers a way to take the workouts with them to the gym.

I want to dedicate The New Rules of Lifting for Life to Hal Johnson, Jim Ross, and all the readers over the years who prodded, pleaded, and exhorted me to write a book for middle-aged, overweight, injured, or otherwise atypical enthusiasts. The series wouldnt continue if not for the dedicated lifters whove come to rely on Alwyns programs to keep them motivated and excited about training, and this particular book wouldnt exist if readers like you hadnt demanded it. You make me want to be a better fitness writer.

L.S.

A S ALWAYS , my first thanks go to Lou Schuler. Thank you once again for believing in me and my ideas about programming and training. I dont think either of us expected this journey to reach book number four!

Thanks as usual to Adam Campbell. Your ability to convert my ramblings into gold has led to more opportunities than I could ever have imagined. Well be on the same team forever, my friend.

It goes without saying that Im profoundly grateful to the lecturers, coaches, authors, colleagues, and seminar hosts Ive learned from over the years. Your willingness to teach has allowed me to grow. Ill forever be a student, and Ill continue to pay it forward.