Build a Firm, Beautiful Body: Weight Training Made Easy by Joyce Vedral
Written: Dec 28 '01
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Product Rating:
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Pros: Comprehensive, detailed information on how to weight train. Wonderful, positive attitude encourages your success.
Cons: Limited information on warming up / stretching. I want more before and after photos!
The Bottom Line: You CAN improve your body with only 20-30 minutes of exercise 4 times a week, in the privacy of your home, without a lot of equipment.
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| mikolainis's Full Review: Joyce L. Vedral - Weight Training Made Easy: Trans... |
When I was a high school student, I dreaded gym class. I was one of those kids who was kind of brainy and artistic, but was a miserable failure in physical activities. Obviously, I never played sports, and my self-confidence in the fitness arena was very low. I couldn't bench press even the bar, without any weights on it.
Lucky for me, in high school, I was thin, even skinny. My body survived the freshman 15, and even when I started to put on weight after college, people told me that the extra weight looked good on me. I took this to heart, a little too much, and thought that I could eat heartily and not worry about my body.
At 31, the eating has caught up to me. I'm 5'10", and at my heaviest weigh about 150 lbs. I'm not fat, but I do have a belly that sticks out and a backside that is a little wider, fuller, and more lumpy than I'd like it to be. My current pants size (I'm not telling) is getting snug, and I'm not willing to go larger.
Now that you know these intimate, personal details about me, let me tell you about this weight-training book that I love. (Yes, me, the gym flunkie, loves a weight training book!)
The book I love is called "Weight Training Made Easy," by Joyce L. Vedral, PhD. The book is geared mainly toward women who want to improve their bodies. A quote on the cover from Joe Weider, publisher of Muscle and Fitness and Shape magazines, says "Anyone can do it ... easy to follow. Joyce takes you from beginner to expert in only 20 to 30 minutes a day."
So anyone can do it?? I had my reservations, but I was willing to give it a try. I purchased this book over a year ago, and I tried the program. And yes, I, the gym flunkie, did it!!!!! I read the book from cover to cover, I got excited about weight training, and I committed myself to working out. I bought some sets of dumbbells, and I worked out with this program for about 6 weeks. It was awesome. I could feel muscles in my arms, legs, stomach and backside, and my body was getting firmer. My husband noticed the changes in my body and was very complimentary about the progress I was making. It was great!
Then, I had a very intense week at work and at home. I did not make time to do the workout. I stopped, for over a year.
But if at first you don't succeed, try, try again, and that's what I'm doing. I worked out every morning this week, and I'm re-committing to working out with weights a minimum of 3 times a week in 2002. I also like to go for 40-minute walks in my neighborhood when I have the time to do it.
Anyway, if I can do this workout (with results, and enjoy it), so can you. Here's more information about the book, and its author:
Weight Training Made Easy is a comprehensive book on how to do a workout with weights. The author, Joyce Vedral, is an enthusiastic, motivating 50 year-old woman who has a beautiful body and an amazing attitude. She tells you all about the benefits of weight training, walks you through the specifics of every move (the book is illustrated with great photos), provides 4 workout levels and advice on how to create the best program for you, and gives you detailed information on how to eat healthy without a lot of complicated rules.
Here's a run-down of the chapters:
1. Why you need this book!
This is the overview chapter. You'll learn who can benefit from reading the book (almost everyone!), you'll learn a little bit about Joyce and you'll get a lot of encouragement that you be successful at any age or weight. In addition, you'll learn what to expect from the program, and get a summary of all the other chapters in the book.
2. Weights - why and how to use them to reshape your body - from before to after
This chapter outlines the many benefits of weight training, the best (I think) is increased metabolism. It explains the differences between weight training and aerobic training, and provides a "month-by-month game plan to achieve your ideal physique." Joyce explains all the muscles you will be developing, and how they work. This chapter also has amazing, real-life before and after photos and stories that are truly inspiring.
3. Dumbbells, Barbells and Machines
An explanation of the different types of equipment that you can use for weight training, and details on which equipment provides the best results. The chapter also contains information on what to wear, where to work out, and schedules, as well as motivational tips, and definitions for weight lifting terms used in the book.
4. Learning the Moves - Workout Level 1
Here's where you get to dig in - the workout is clearly explained in full detail, with a schedule, description of equipment needed, description of objectives and advantages of this workout, and definitions of sets, repetitions, weights and rests.
On the following pages, each move is outlined on a 2-page spread, with a detailed written description that includes what to do, and things to be careful of, and two large photos that show Joyce doing the exercise, in the start and finish position.
I found the combination descriptions and photos to be excellent and easy-to-follow guides when I was starting this workout. When I was learning, and even now, if I'm not sure how to do something, this section is a great reference.
The exercises in this chapter are the foundation for all the rest of the workouts, so the knowledge you're gaining will be used over and over as you progress through the workout program.
5. Establishing a Muscle Base - Workout Level 2
The second level of the workout introduces the concept of increasing the weights for each set of exercises. So you would first use a 3 pound weight, then a 5 pound weight, then an 8 pound weight for each move. Adding weight helps you build muscle faster. When I tried level 2, it was harder, but also more fulfilling to be able to see myself improve as the heavier weights became easier to work with.
6. Sculpting and Defining the Muscles - Workout Level 3
Level 3 adds another twist - supersetting. This lets you combine two similar exercises, and reduces the number of rests that you take. It makes the workout go faster, helps define the muscles, and burns more fat.
I've also tried workout level 3 once I was experienced with the moves, and found it to hold my interest more, because of the combination of moves.
7. The Finishing Touch - Workout Level 4
Level 4 changes the superset to combine exercises between two different body parts. I have not tried this level yet. Joyce says that this is the most fat-burning workout, and it also helps continue to build muscle mass.
Ideally, a person would use the workout for an entire year, spending at least 3 months at each level.
8. Eating Made Simple
Along with exercise, the food you eat contributes to how you look and feel. Joyce talks about eating right, and gives basic guidelines for how to eat well. She also stresses the value of drinking lots of water.
I like her recommendation of eating low-fat for 6 days of the week, and having one day where anything goes (although I've never succeeded!). For me, eating well takes much more discipline than exercising!
9. It's not a good idea - and you heard wrong
Here, Joyce dispels some workout myths, and answers questions about working out that you may have. One downside of this chapter is that Joyce is very enthusiastic about weight training, and recommends this program and weight training above all other forms of exercise. I am convinced that weight training is awesome, and irreplaceable, but it would be nice to see her also encourage variety.
10. Preserving the national treasure for life!
When you reach your ideal body, don't stop working out! Here Joyce gives recommendations on how to maintain a toned, fit body in less time, and with variety over the long haul.
There is also a bibliography, an index, about the author, and a set of tear-out wall charts that you can use for quick-reference when you're exercising.
There are a few cons to the book. 1) Joyce is very enthusiastic, but her tone sometimes gets a little overzealous. When she describes a fat body, she's pretty critical. It's meant to be motivating, but it could be hard to swallow if you're very sensitive. 2) There's some, but not a lot of information on warming up and stretching in the book. Because Joyce recommends working with light weights, there's not a lot of risk for injury. I've been a little sore this week (I'm probably going at it a little harder than I should), and I'd like to do more stretching and warm-up in preparation for the workouts.
In addition to Weight Training Made Easy, Joyce has written several other books, including at least 6 workout books. In my excitement for Joyce's method, I have bought several, including the Swimsuit Workout and Bottoms Up! I found that there are many similarities between the books, but each has some new moves and combinations of routines. Weight Training Made Easy remains my favorite, as I feel that it has the most complete and comprehensive information. I also read one of Joyce's non-workout self-help books - Look In, Look Up, Look Out!, and I loved it. Joyce also has many workout videos.
You can check out Joyce's web site at www.joycevedral.com and learn more about Joyce and her workout philosophy. You can also see more before and after photos, and visit the message boards. A note of caution here, the web site is pretty promotional, and its main purpose is to sell a lot of Joyce's books and videos. If you visit the web site, definitely check out the before and after photos, they're truly inspirational!
If you want to improve your body in the privacy of your home, with only a small investment in equipment, and a small amount of time, I highly recommend Weight Training Made Easy.
Have a great day!
P.S. If I stick with my plan this year and become a firm, toned goddess, I'll certainly be back to brag about it. (And, I'll add a photo to my profile!)
Recommended:
Yes
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mikolainis
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Location: Wisconsin
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