The New Science of Strong, the new special edition from the editors of Shape, is an all-inclusive guide to the importance of strength training for a fit and healthy lifestyle at any age. Drawing on the research and expertise of scientists, sports physicians and nationally-recognized physical trainers, The New Science of Strong focuses on and delivers guidance into High Intensity Interval Training (HIIT), the strength-building and weight-control technique that offers transformative results in far less time than gained with conventional workouts. Separate articles and sections delve into the mechanics of building lean muscle, strategies for healthy weight loss, working out with (and without) a trainer, and the critical roles played by mood, your metabolism, the body’s hormones, and nutrients such as proteins, carbohydrates and vitamins. The New Science of Strong also includes three scientifically-tested workouts, with detailed instructions as well as a primer on muscle and fat. Plus: We also provide you with our guide to the key equipment you’ll need for better training and “Words to Lift By”—quotations that will motivate you.
The New Science of Strong
The Super Power of Strength Training • USING WEIGHTS AND RESISTANCE BUILDS MORE THAN YOUR PHYSIQUE. IT CAN SHARPEN YOUR MIND, STRENGTHEN YOUR HEART, AND LEAD TO A BETTER LIFE.
Build Your Strength
Getting Strong—And Much More • There are lots of ways to carve lean muscle, but lifting weights just might be the best.
Turn Up the Burn • The key to adding lean muscle and achieving lasting weight loss is learning to master your metabolism. Here’s how to keep your internal engine speeding along.
Fat and Muscle: The Power Players • The role of these key tissue types expands way beyond creating curves. Understand the latest research, and you can maximize their building and burning potential.
Good Mood, Better Metabolism • These two seemingly disparate things are connected in surprising ways, new science reveals. Boosting one will help kick the other up a notch. Here’s how it works.
Maximize Your Afterburn • This just-right mix of intense exercise fires up your fat melt and keeps it on high for hours.
Celebs Who Go Strong • MOVERS, SHAKERS—AND HEAVY LIFTERS. THESE POWERFUL WOMEN USE STRENGTH TRAINING TO STAY AT THE TOP OF THEIR GAME.
Body Changing Moves
Change Will Do You Good • Your muscles aren’t the only things that benefit from weight lifting. Bonuses such as building sturdier bones and reducing the risk of disease make strength training a crucial part of fitness, at any age.
Back in Shape • You’re about to discover your new best angle. Get sculpted shoulders, defined delts, a perky butt, plus carved hamstrings and calves—all in one powerful routine.
Core Values • You know that Pilates whips your midbody into shape, but other go-to routines can also seriously firm and flatten—if you make these simple tweaks.
All Your Lifting Questions, Answered • From structuring your sets to dealing with calluses on your hands, our experts weigh in on your biggest concerns.
Do You Need a Personal Trainer? • Support, accountability, and time management are excellent reasons why springing for a fitness guide may be well worth it.
The No-Weight Workout • HERE ARE THE BIGGEST CALORIE-MELTING MOVES YOU CAN DO—WITHOUT A BARBELL IN SIGHT. THESE BURNERS AND FIRMERS RELY ON YOUR OWN BODY TO KNOCK OFF THE POUNDS AND REVAMP YOUR CURVES IN RECORD TIME.
Optimize Your Workout
The Tao of Group Fitness • Training with similarly motivated peers can help you boost your strength and, just maybe, make friends for life.
Eat the Right Fuel • The nutrients that scientists say are essential for building lean muscle may take you by surprise: healthy carbohydrates.
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