- File Size: 6940 KB
- Print Length: 475 pages
- Simultaneous Device Usage: Unlimited
- Publisher: Oculus Publishers; 3 edition (January 6, 2014)
- Publication Date: January 6, 2014
- Sold by: Amazon.com Services LLC
- Language: English
- ASIN: B0098PYV7Q
- Text-to-Speech: Enabled
- Word Wise: Enabled
- Lending: Enabled
- Amazon Best Sellers Rank: #7,318 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
|Print List Price:||$17.99|
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Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (Muscle for Life Book 2) Kindle Edition
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--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
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"?
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?
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?
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?
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?
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?
The diet principles are very flexible and can accommodate any and all food preferences and limitations.
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You can literally buy this book and trash every single copy of Shape, Oxygen, and Cosmo you have, discontinue the crazy dangerous CrossFit, and kiss Jillian Michaels goodbye. I've seen it, done it, plus 20 years in the Army, many marathons and two babies later determined that these do not work.
Michael Matthews' book does!
When I hit 40 I could feel my energy starting to dip and I was starting to see ever so slight indications that my body was past its peak despite keeping a fairly steady weight. I researched and determined that weight training was the way to beat it, and I let myself lift heavier than I thought was appropriate for a woman. After about 2 months I started to get firmer and was hooked. I became a regular at the gym, but my routines were all "winging it," trying to copy what I saw in magazines, on YouTube, and at the gym. I was getting the easy newbie gains, but I wasn't confident that my splits would get me to the next level that I wanted to achieve. I'm now at month 6 and have plateaued. I have been looking for a routine road map that is logical, based on evidence-based medicine using statistically significant studies (former pharma rep here!), simple, and minimizes my time at the gym. I'm divorced with two kids and a demanding career, so I have my limits. I have paid a personal trainer, but I noticed that he's not really willing to prescribe a sound routine for me because he wants me to stay with him for a revenue stream. I didn't want to be shelling out $$$ to see gains.
I found TLS after borrowing a friend's copy of The Shredded Chef. I thought that nutrition would solve all my problems, but after checking out the Muscle For Life site I knew that though nutrition is the main factor, my routine wasn't focused enough to get me much further. Since all the magazines and blogs were so confusing and this Kindle edition was only $7 and change, I purchased the Kindle TLS. I downloaded it onto my phone and can take it to the gym for reference.
The book lays a great foundation of how are bodies are built, how there are physiological variations amongst us, what the science proves about exercise, and how this translates to a sound lifting routine that will produce results. The road map for the best weight training approach is so clear, so direct that there's no question of what you should do and how you should do it when you walk in the gym. When I read the TLS formula on page 150 of the Kindle edition it was like reading the Rosetta Stone. I have been searching for this formula for the last 4 months and I'm REALLY excited to apply it. TLS also prioritizes the exercises which is helpful since some of them were clearly not equal but I wasn't sure which was most effective. I'm tweaking my diet a bit, but I'm very sure that I have the key to reduce body fat and get the shoulders and butt I want. I've got my cellulite reduced quite a bit, but this formula is going to get me all the way there.
Final word of advice: This book is so concise and complete you won't need any other investment when it comes to programming your own routine. It could help any woman who has been hitting that elliptical or zumba class without much change. Not bad for less than $8! Find a trainer you trust and pay for a session or two to walk through proper techniques for the 5-6 major compound moves that you must master. Then plug that TLS formula into your phone and get to it!
Today I am a happy for 57 year old woman.
Mike is telling the truth when he tells you you can achieve the body of your dreams. I stuck to the program and ignored the naysayers. I am now 115lbs and only 14% body fat. Over 30 years of yoyo dieting and different exercise programs including running and I finally found what works, that is the program you will learn in "Thinner Leaner Stronger"
Eat 1.3 grams of protein per lb of body weight you are and lift heavy 8-10 reps with 3 min rest between. 5 workouts a week an hr long, compound exercises vs targeting one muscle group.lift heavy . You just saved 15$ Your welcome, go buy meal prep containers instead of this book,
Top international reviews
You have to craft yourself through quite an American approach of tackling the subjects that you really want to read about.
That's a shame really because it would read so much better if he were just to get to the point, at the same time, the book wouldn't be so fat if he was a little less hesitant in sharing the information you were trying to purchase.
It does give you interesting information and I believe it is true; by building muscle mass and changing the work-outs that I did, I started to lose weight fast and I've been keeping it up since.
So yes, there's truth in this read, don't buy any other book, because you are wasting your money; this book is all you need, but do take your time ploughing through it, as you'll need it.
I have fibromyalgia and for several years have found it hard/Impossible to exercise and be able to function in day to say life, mostly having to choose one or the other unless the fibro is having a break.
I have felt though that the way I was exercising wasn't helping the problem, this book has confirmed it.
Doing less cardio, short workouts with only a couple of exercises and the huge breaks betwèen sets has ment I have had almost no excessive fatigue attacks post workout. I actually just feel like I have done a workout and have sore muscles like a normal person.
Also made me realise that I don't eat enough to be recovering properly after workouts.
If you feel like reading more, here it goes:
70% of this (very badly written) content could have been omitted and the rest distilled into useful and easy to follow information. It’s just text upon text of Americanised pep talk - I don’t need that since I’ve already ready made up my mind to start a program by buying the book.
After repeatedly trying to extract some knowledge - were some passages simply don’t make sense in the English language, I was done.
Instead, by finally listening to my boyfriend, I dived into Nick Mitchell 3 month body building program. Boom!! The CLARITY that followed was enlightening. Three weeks in, I see results and know exactly what I’m doing each day at the gym. Took me 2h to get the full picture of my future training
I have nothing to gain by advocating this particular author other that the insight of comparing both books.
Thinner Leaner Stronger just did not work for me.
I bought the Kindle edition a couple of weeks ago if that, raced through it - reading in any spare moment I had. Then I reread some bits, did some measurements as instructed to calculate my body fat, and did some calcations to work out roughly what I should be eating calorie wise (and split between carb, protein and fat) to achieve my goals. Then yesterday I hot footed it down the my local gym (before I had chance to change my mind), signed up, and did my induction and then first session of this program last night. And then I did my second session this evening. And I am buzzing!
Before I started, I had a lot of potential excuses - "I work full time and have no time after putting the kids to bed", "I'm too intimidated by all the equipment and the exercises", "it'll be too time consuming and difficult to follow a meal plan", "my partner will think I've lost the plot/am having a mid-life crisis". Well, I emailed the author and told him (because he asks you to email him with what you think will be the biggest challenge for you) and he replied putting all these things in for perspective for me, in the nicest possible way, and left me with NO MORE EXCUSES!
And as for my partner, he did think I was mad for a few seconds, but he can see how chuffed I am, and now he is thinking of joining the gym too and making some changes to his eating (and drinking) habits too.
So all in all it's massive thumbs up from me! Excited to see what my progress will be and looking forward.
To cut to the chase I haven't found anything anywhere near as effective to get results as these two books.
Read them and stick by them. The gains are addictive and constant. It's a perfect formula!
I would advise anyone wanting to get in shape to read and use the Michael Matthews books as a bible to get to your goals.
Good luck and enjoy
Quite a dense read but gives a lot of detail on why certain dietary aspects are important, and how to properly do some key exercises.
If you're looking for a quick-start, the chapter summaries and bonus report give you enough to understand which macros to follow and an exercise plan to get started with, but it's well-worn reading the entire book if you have the time.
The book provides a full workout plan, with multiple phases over a year. It's a nice way to not have to worry about what to do at the gym - each day is around 45-60 minutes in the gym, and you can pick a 3/4/5 day split depending on your schedule.
The diet macros are also less restrictive than others, and the book provides guides for cutting, maintaining and bulking diets and some good examples of diet plans.
A great buy if you're looking for a diet and exercise plan for female weightlifting that doesn't require too much time.
My only potential complaint was in my copy where was 3 day split and 5 day split but no 4 day. It turns out there was a funky batch but Mike offered to send me a replacement which is why Im still giving 5 stars! Excellent service from Mike.
There are some example meal plans and how to put them together too but shows you how to cut your food then bulk with muscle- not really something I personally want to do. Overall good although is a bit wordy and found myself skipping to the good bits hence why I gave it 4 stars. I got it to avoid getting personal trainer but think I will need one initially to correct my form as these will be heavy weights you will be lifting!
It’s not a quick read but if you want to learn how to change your body it’s worth the time investment. I’ve been training for over 5 years and have read lots of training books and diet books and this is the one that makes the most sense! There are no gimmicks or false promises ....follow the programme and the results will come. It’s based on a lot of common sense - if you want to lose fat you have to be in a calorie deficit simple as. What you eat helps but ultimately you have to burn more than what you put in! if you want to look lean you have to lift heavy (yes even females) and long cardio sessions really are unnecessary.
Use the training app that accompanies the book but ensure you read and understand the basics and you can’t go far wrong.
I’m a week into the programme and can already feel the difference.....I’m 100% confidant that in 90 days I’m going to be in the best shape yet! Thanks Mike for sharing your tips and stripping it back to basics.