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The Year One Challenge for Women: Thinner, Leaner, and Stronger Than Ever in 12 Months
Is this a workout book that can give you a lean and toned “Hollywood babe body” in 30 days flat?
No.
Is it a bodybuilding book full of dubious diet and exercise “hacks” and “shortcuts” for gaining lean muscle and melting belly fat faster than a sneeze in a cyclone?
Absolutely not.
But is it an exercise book (and nutrition book) that’ll show you exactly how to eat and exercise to lose up to 35 pounds of fat (or more) and gain eye-catching amounts of muscle definition and strength?
Yes.
And faster than you probably think possible, or your money back.
The Year One Challenge for Women is a workout journal companion to the bestselling fitness book for women, Thinner Leaner Stronger .
This workout book contains a full year's worth of Thinner Leaner Stronger workouts for getting lean, sexy curves and muscle definition in all of the right places on your body . . . in only 3-to-5 hours of resistance training per week.
This workout journal also provides you with a comprehensive Thinner Leaner Stronger “cheatsheet” that lists and demonstrates all exercises in the program, and explains how to choose the right routine for you, how to progress in your workouts, how to make exercise substitutions, and more.
So, imagine . . . just 12 weeks from now . . . looking at the changes in your physique and thinking, "I did that. That's awesome. I'm awesome." And believing it.
The bottom line is you can get that beautiful “beach-ready” body without doing exhausting strength training workouts you hate. And this exercise book shows you how.
Get your copy now, and start your journey to a fitter, leaner, and stronger you.
No.
Is it a bodybuilding book full of dubious diet and exercise “hacks” and “shortcuts” for gaining lean muscle and melting belly fat faster than a sneeze in a cyclone?
Absolutely not.
But is it an exercise book (and nutrition book) that’ll show you exactly how to eat and exercise to lose up to 35 pounds of fat (or more) and gain eye-catching amounts of muscle definition and strength?
Yes.
And faster than you probably think possible, or your money back.
The Year One Challenge for Women is a workout journal companion to the bestselling fitness book for women, Thinner Leaner Stronger .
This workout book contains a full year's worth of Thinner Leaner Stronger workouts for getting lean, sexy curves and muscle definition in all of the right places on your body . . . in only 3-to-5 hours of resistance training per week.
This workout journal also provides you with a comprehensive Thinner Leaner Stronger “cheatsheet” that lists and demonstrates all exercises in the program, and explains how to choose the right routine for you, how to progress in your workouts, how to make exercise substitutions, and more.
So, imagine . . . just 12 weeks from now . . . looking at the changes in your physique and thinking, "I did that. That's awesome. I'm awesome." And believing it.
The bottom line is you can get that beautiful “beach-ready” body without doing exhausting strength training workouts you hate. And this exercise book shows you how.
Get your copy now, and start your journey to a fitter, leaner, and stronger you.
432 pages, Paperback
First published February 19, 2014
1990 people are currently reading
489 people want to read
About the author
Michael Matthews
43 books435 followersHi,
I’m Mike and I’ve been training for nearly a decade now.
I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.
I’ve helped quite a few people achieve their health and fitness goals, and at their urging, I am sharing what I’ve learned and know works here in this website, and in my books.
So if you’re looking to get in shape and look great, then I think I can help you. I hope you enjoy my website and books, and feel free to contact me with any questions or suggestions and I’ll do my best to help.
Sincerely,
Mike
http://www.muscleforlife.com/
I’m Mike and I’ve been training for nearly a decade now.
I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.
I’ve helped quite a few people achieve their health and fitness goals, and at their urging, I am sharing what I’ve learned and know works here in this website, and in my books.
So if you’re looking to get in shape and look great, then I think I can help you. I hope you enjoy my website and books, and feel free to contact me with any questions or suggestions and I’ll do my best to help.
Sincerely,
Mike
http://www.muscleforlife.com/
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Displaying 1 - 16 of 16 reviews
might-get
November 6, 2022A rant! This book makes me really sad, the blurb, "Imagine waking up every morning, looking in the mirror, and feeling downright excited by your reflection. Imagine being able to proudly wear the clothes you really want to wear and take them off with confidence." Another book about women not being good enough, needing to be thinner, so you look good and derive pride and confidence from how you look to the world in your clothes. And it's written by a man. A real misogynist.
I just read a book The Skincare Hoax: How You're Being Tricked into Buying Lotions, Potions Wrinkle Cream. Works on the same principle. Misogyny. You aren't good enough as a woman unless you look young and beautiful, and if you are young you won't be beautiful enough so you need these products to do so, then you will be confident and have pride in your appearance. And if you aren't very young then you need more products to keep the look of age away as age is disgusting and no one will value you. And if you are old and have 'mature skin' then these very expensive products and very long skin care routine will help you look younger and therefore be valued more as a person by society.
It's a scam. We all start off as beautiful babies and end up as old wrinklies. And most of us want to be the oldest we can possibly be having lived a very long and good life and know that unless you are very fake and pretend never to have had plastic surgery like Joan Collins or Carmen Dell'Orefice, you will end up wrinkly but hopefully surrounded by family that love you very much.
Some of us by dint of good genes have retained our looks longer than others, some of us (not me) have slim, beautiful bodies because that's our genes. It's almost impossible to fight against this constant if you don't look young, slim and beautiful how can you have pride in yourself? If you aren't thin enough to look fantastic in clothes how can you be confident in public? If you want to be successful you must be confident and present a perfect picture of a well-dressed, slim and fit woman to the world.
Some of the people who tell us this are pretty despicable. Kim Kardashian with her plastic bum and tits, and endless photoshopping to show us she is tall, with long legs and in proportion when in reality she is 5'2" with a 41" ass which she does not think is a good look to present to the world in pictures so every one is altered. Not even the celebrated for her beauty and figure Kim thinks she is good enough as she is.
Her main product is 'Skims' which are undergarments designed to hold in the lumpy bits (including fat asses) and flatten the body to approach the ideal of thin as much as possible, so we can all approach the ideal of what a woman should look like to be confident, have pride and be successful.
Why I ask myself is a man with a dad bod joked about but no one thinks it's terrible, but a woman with a mum bod, omg, she's let herself go. She needs a makeover. She is a mum and has a job which she does well but these do not count, only how far up on the young, thin and beautiful desirability index does.
Why is a man with receding grey hair, a beard disguising his somewhat floppy chin (all the old guys like a little beard!), permanent bags under his eyes and lots of wrinkles considered one of the most handsome men around? That's George Clooney and he's obviously not had any plastic surgery.
But the female stars of the same age, 61, think Jane Seymour, Nicole Kidman, Heather Locklear etc, have all had a lot of plastic surgery to make their skin very smooth, no wrinkles, no floppy chins, hair, never grey, as thick (extensions) as in their 20s, all attempt to look as young as possible because they are not considered beautiful if they don't, and probably won't get any work as none of them are very good actresses. I sympathise. They are not valued by Hollywood for anything except their looks and looking anything but young and mostly blonde is not considered desirable.
Think of the actresses in their 60s who haven't had any plastic surgery, Emma Thompson, Tilda Swinton, Whoopie Goldberg and Meryl Streep, they are not considered beautiful at all, but they will still get work as they can act and to some producers that is a more important box office quality than looks. (It's always about the box office, the bottom line, looks or not).
If you want to read the ultimate repugnant piece on how old women and fat women are total turn offs to men, absolutely valueless, the last resort for sex, read this Predictably Irrational. Extreme, extreme misogyny. And most people reviewing the book didn't notice, because misogyny is so built into our world view even women don't notice it.
So rant over, I like ranting sometimes. I like getting all fired up with adrenaline so I'm going to get this book and read it. Then this will disappear behind a spoiler as 'reading notes' and I'll write a 'proper' review.
I just read a book The Skincare Hoax: How You're Being Tricked into Buying Lotions, Potions Wrinkle Cream. Works on the same principle. Misogyny. You aren't good enough as a woman unless you look young and beautiful, and if you are young you won't be beautiful enough so you need these products to do so, then you will be confident and have pride in your appearance. And if you aren't very young then you need more products to keep the look of age away as age is disgusting and no one will value you. And if you are old and have 'mature skin' then these very expensive products and very long skin care routine will help you look younger and therefore be valued more as a person by society.
It's a scam. We all start off as beautiful babies and end up as old wrinklies. And most of us want to be the oldest we can possibly be having lived a very long and good life and know that unless you are very fake and pretend never to have had plastic surgery like Joan Collins or Carmen Dell'Orefice, you will end up wrinkly but hopefully surrounded by family that love you very much.
Some of us by dint of good genes have retained our looks longer than others, some of us (not me) have slim, beautiful bodies because that's our genes. It's almost impossible to fight against this constant if you don't look young, slim and beautiful how can you have pride in yourself? If you aren't thin enough to look fantastic in clothes how can you be confident in public? If you want to be successful you must be confident and present a perfect picture of a well-dressed, slim and fit woman to the world.
Some of the people who tell us this are pretty despicable. Kim Kardashian with her plastic bum and tits, and endless photoshopping to show us she is tall, with long legs and in proportion when in reality she is 5'2" with a 41" ass which she does not think is a good look to present to the world in pictures so every one is altered. Not even the celebrated for her beauty and figure Kim thinks she is good enough as she is.
Her main product is 'Skims' which are undergarments designed to hold in the lumpy bits (including fat asses) and flatten the body to approach the ideal of thin as much as possible, so we can all approach the ideal of what a woman should look like to be confident, have pride and be successful.
Why I ask myself is a man with a dad bod joked about but no one thinks it's terrible, but a woman with a mum bod, omg, she's let herself go. She needs a makeover. She is a mum and has a job which she does well but these do not count, only how far up on the young, thin and beautiful desirability index does.
Why is a man with receding grey hair, a beard disguising his somewhat floppy chin (all the old guys like a little beard!), permanent bags under his eyes and lots of wrinkles considered one of the most handsome men around? That's George Clooney and he's obviously not had any plastic surgery.
But the female stars of the same age, 61, think Jane Seymour, Nicole Kidman, Heather Locklear etc, have all had a lot of plastic surgery to make their skin very smooth, no wrinkles, no floppy chins, hair, never grey, as thick (extensions) as in their 20s, all attempt to look as young as possible because they are not considered beautiful if they don't, and probably won't get any work as none of them are very good actresses. I sympathise. They are not valued by Hollywood for anything except their looks and looking anything but young and mostly blonde is not considered desirable.
Think of the actresses in their 60s who haven't had any plastic surgery, Emma Thompson, Tilda Swinton, Whoopie Goldberg and Meryl Streep, they are not considered beautiful at all, but they will still get work as they can act and to some producers that is a more important box office quality than looks. (It's always about the box office, the bottom line, looks or not).
If you want to read the ultimate repugnant piece on how old women and fat women are total turn offs to men, absolutely valueless, the last resort for sex, read this Predictably Irrational. Extreme, extreme misogyny. And most people reviewing the book didn't notice, because misogyny is so built into our world view even women don't notice it.
So rant over, I like ranting sometimes. I like getting all fired up with adrenaline so I'm going to get this book and read it. Then this will disappear behind a spoiler as 'reading notes' and I'll write a 'proper' review.
February 25, 2017
I worked out on and off most of my life. A couple of years ago I decided I wanted to get serious about it, so I tired a personal trainer. It wasn't one of the most expensive trainers, but it was a lot for me to spend because I had never done anything like that. Almost 8 months later, I was down to 115 lbs (I'm 5'9) and looked older than I was because I was just skin and bones. I was frustrated with my trainer and when I told him I was unhappy, he started demanding nude photos of me because he said that was the only help me. I felt this was extremely wrong so I fired him. I knew I was extremely strong however, so I was not about to give up. I was amazed at how much I could lift and press at my size and the little muscle I (felt I) had.
I knew something was wrong with my diet, but I didn't know what to do. I had been taught only one thing about my body - that fat was the devil, and I should do lots and lots of cardio to get rid of it. I never stopped to think about muscle until I met my (former) trainer and I was still pretty clueless how it grew, other than I thought you were just supposed to constantly lift weights until you couldn't move for days.
Of course at this time I was 37 years old so I had pretty much decided that my body was just going to be this way forever and probably get worse. Yeah I looked fine when I had my clothes on because I knew how to dress. But I was deeply insecure and not ready to give up. So I started reading everything I could find about diet and nutrition.
I found Mike's website after I'd started to get a little bit of a handle on the nutrition aspect... and the way he explained it, it just clicked. I also realized my "trainer" didn't really know anything about fitness at all. I started following Mike's workouts to the letter. I started eating more than I ever had as an adult. After the first 8 week workout he had on his website, I was motivated so I bought his book. I tried really hard, and I still do, to hit those macros but some days I just want to eat a lot of candy, what can I say. LOL
It is 1 year later now. My body has completely changed. My life has completely changed. I don't find working out to be this thing that I have to go do -- I actually love it and get really upset if I don't get the chance to go get some physical exercise every day. I've learned how not to over-do things; how to love my body the way it is; and how to find more strength with my body and my mind than I ever thought possible. I was hooked. I am still hooked.
I can now squat 185 lbs, hip thrust 195 lbs, and bench press 95 lbs -- all to 6 reps. I am now one of those weird women that is totally comfortable walking around a locker room naked. And I feel so strong, no one can take me down. I am also 145 lbs and look better than I ever did at 115 or even 130 lbs.
Thanks Mike for making this so easy to understand. And thank you for changing my life. I will never forget you.
I knew something was wrong with my diet, but I didn't know what to do. I had been taught only one thing about my body - that fat was the devil, and I should do lots and lots of cardio to get rid of it. I never stopped to think about muscle until I met my (former) trainer and I was still pretty clueless how it grew, other than I thought you were just supposed to constantly lift weights until you couldn't move for days.
Of course at this time I was 37 years old so I had pretty much decided that my body was just going to be this way forever and probably get worse. Yeah I looked fine when I had my clothes on because I knew how to dress. But I was deeply insecure and not ready to give up. So I started reading everything I could find about diet and nutrition.
I found Mike's website after I'd started to get a little bit of a handle on the nutrition aspect... and the way he explained it, it just clicked. I also realized my "trainer" didn't really know anything about fitness at all. I started following Mike's workouts to the letter. I started eating more than I ever had as an adult. After the first 8 week workout he had on his website, I was motivated so I bought his book. I tried really hard, and I still do, to hit those macros but some days I just want to eat a lot of candy, what can I say. LOL
It is 1 year later now. My body has completely changed. My life has completely changed. I don't find working out to be this thing that I have to go do -- I actually love it and get really upset if I don't get the chance to go get some physical exercise every day. I've learned how not to over-do things; how to love my body the way it is; and how to find more strength with my body and my mind than I ever thought possible. I was hooked. I am still hooked.
I can now squat 185 lbs, hip thrust 195 lbs, and bench press 95 lbs -- all to 6 reps. I am now one of those weird women that is totally comfortable walking around a locker room naked. And I feel so strong, no one can take me down. I am also 145 lbs and look better than I ever did at 115 or even 130 lbs.
Thanks Mike for making this so easy to understand. And thank you for changing my life. I will never forget you.
December 5, 2019
Meh.
I thought this would be a book about women's physiology, similar to Stacy Sims "ROAR" as it is claimed to be focused on women. However, the first third of the book barely touches the difference in physiology in women, and the rest of the book are purely workout plans.
Not that they are bad, the plans are great and include a de-loading week. You also get links to download meal plans and the training plans. However, there is nothing special or unique or even new about this book. I was recommended Nia Shanks' "Lift Like a Girl" instead of this book, so I bought that one afterwards.
If you want to pay a lot of money for someone to tell you to do the big 4 lifts, feel free. But it's overpriced and has no new information. You can get more info checking the T-nation website.
I give this 2 stars because the workout plans are good and extensive, the writing is so-so and the content barely existent.
I thought this would be a book about women's physiology, similar to Stacy Sims "ROAR" as it is claimed to be focused on women. However, the first third of the book barely touches the difference in physiology in women, and the rest of the book are purely workout plans.
Not that they are bad, the plans are great and include a de-loading week. You also get links to download meal plans and the training plans. However, there is nothing special or unique or even new about this book. I was recommended Nia Shanks' "Lift Like a Girl" instead of this book, so I bought that one afterwards.
If you want to pay a lot of money for someone to tell you to do the big 4 lifts, feel free. But it's overpriced and has no new information. You can get more info checking the T-nation website.
I give this 2 stars because the workout plans are good and extensive, the writing is so-so and the content barely existent.
April 29, 2024
Recap and Planning
Honestly this is just a recap if his other book, with the full year planned out. I'm glad I got the first book from the library and own this one because this has everything laid out and easier to access. I did get the Kindle version so it's easily accessible on my phone, but that means I need another way to track everything. The online resources are great, but I think I'm going to keep track in my own notebook. Great summary of all the first book's points and easy to access and utilize!
Honestly this is just a recap if his other book, with the full year planned out. I'm glad I got the first book from the library and own this one because this has everything laid out and easier to access. I did get the Kindle version so it's easily accessible on my phone, but that means I need another way to track everything. The online resources are great, but I think I'm going to keep track in my own notebook. Great summary of all the first book's points and easy to access and utilize!
November 17, 2019
These weekly workout plans are SOO helpful and SOO easy to follow. I thought it would be to much at once but actually its the perfect amount of workout in one day. Its nice you dont have to workout each day the book as 3/days 4/days etc a week plans. Perfect for busy working woman.
December 9, 2018
I didn't really learn anything new. It's just a workout plan, which is easier these days to use an app. Nothing about nutrition, which must go have in hand with workouts.
February 27, 2024
this book is an investment
I have read all of mikes books - this one & thinner leaner stronger is my favourite. I’ve read thinner leaner stronger 4 times . If you want to gain strength and / or burn fat whilst still having a life this book is for you . I’ve tried every diet , fad & exercise class out there and this is the only thing that’s working for me . Also his podcasts & fb page is so helpful. Highly recommend this guy
I have read all of mikes books - this one & thinner leaner stronger is my favourite. I’ve read thinner leaner stronger 4 times . If you want to gain strength and / or burn fat whilst still having a life this book is for you . I’ve tried every diet , fad & exercise class out there and this is the only thing that’s working for me . Also his podcasts & fb page is so helpful. Highly recommend this guy
March 7, 2022
Easy
Easy to follow schedule. Nothing to think about after choosing what schedule of days that you want to perform.
I suggest listening to Mike's podcast for further science-based information.
Easy to follow schedule. Nothing to think about after choosing what schedule of days that you want to perform.
I suggest listening to Mike's podcast for further science-based information.
March 31, 2018
Log book too large and not helpful, I made my own instead that was much better.
November 8, 2022
Not super impressed with this book. It was a lot of look at me I'm so great kind of stuff. The only reason I did was because he did put exercises in there & he did put a worksheet to keep track of what you were doing. I'm definitely not going to buy anything else of his.
July 6, 2020
Perfect for anyone wanting to educate themselves on pumping iron. I loved and got great results.
July 16, 2021
A new and honest approach to weight loss
Finally, the truth for once. Too many books on weight loss promise a silver bullet.... This book will inspire you.
Finally, the truth for once. Too many books on weight loss promise a silver bullet.... This book will inspire you.
Read
December 28, 2022A solid, easy-to-follow weight lifting plan for women, combined with a lot of toxic body image and diet culture messages.
August 16, 2023
Lo leí básicamente para sacar programas de entrenamiento para mi esposa.
December 31, 2024
Well organized guidelines
I like the flexibility and the potential of the training in this book a lot. It’s a great resource for someone new to weight training.
I like the flexibility and the potential of the training in this book a lot. It’s a great resource for someone new to weight training.
January 1, 2025
Well planned out book. Good workout suggestions
Displaying 1 - 16 of 16 reviews