Strength Training

by Rujuta Diwekar

Weight training, more than any other form of exercise, is riddled with controversy, fear and suspicion. Rujuta Diwekar—India’s top health expert, and advisor to celebrities like Kareena Kapoor Khan, Alia Bhatt and Varun Dhawan, amongst others—demystifies strength training, and explains how you can make the most of your visit to the gym. This ebook, an educative extract from her bestselling book Don’t Lose Out, Work Out!, has sample training plans to set aside the doubts and get moving.

Genres: Nonfiction, Self Help, Health

53 pages, Kindle Edition

Published February 10, 2018

About the author

Winner of the 'Nutrition Award' from ASIAN INSTITUTE OF GASTROENTEROLOGY, Rujuta is amongst the most qualified and sought after sports science and nutrition expert in the country and the only nutritionist to have associate membership from SPORTS DIETITIANS, AUSTRALIA. In the plethora of diet fads and fears, her voice rings loud and clear, urging us to use our common sense and un-complicate the act of eating. Having worked with people from all walks of life, of all age groups and varying fitness levels, she has fine-tuned her methods to fit the lifestyle of the urban Indian.

Her two books and the film 'INDIAN FOOD WISDOM' have been on top of the best-selling charts for more than 5 years now. Her third book on exercise 'DON'T LOSE OUT, WORK OUT' is out in the market now.

Reviews

[Sia · Rating 4 out of 5]

There are certain things that I did not understand but over all the book is helpful and yes the parts which I did understand made sense and relatable. What I like about Rujata’s plan is she has science to explain why, when and what which is helpful and crystal clear. I do recommend this book to fitness freaks and diet planers to understand the basic body science.

[Rags · Rating 1 out of 5]

Absolutely horrible advice combined with atrocious writing. This book has little to do with actual strength training as the title suggests. It is a full blown ad to push people to take protein supplements . Promising them great health and toned physique in return for taking a scoop of supplement powder. The author misleads the reader deliberately. She even remarks in the book that a qualified doctor has no idea about nutrition and foods one should consume and subsequently they should take supplements. If you are wondering about a exercise regime she lazily has a line that you should hire a personal trainer. This is an awesome endorsement for the local gym trainer who is a product of the aforementioned supplement industry and hold no qualification to be a trainer. I can only pray and hope that the gullible reader does not take this seriously.

For an average Joe supplements are hardly required for strength training. The side effects and long term adverse effects of supplements are well documented. It would do well for reader to research and take professional doctor advice before venturing to such ill timed adventure

[Anshu Chaba · Rating 5 out of 5]

Workout logics

This is an excellent evaluation of the workout regime. I have been following Rujuta through her books and didn't do much effort seriously. Though I gobbled every book, every update she posted but never had inclination to do the basics. Now, after trying every thing else possible in the world, I have gained weight and added diseases but then, I tired of everything, went ahead and started following her instructions. I have not lost much weight in last few months but energy all day long is very much there and it is great boost to my confidence and clarity of the thoughts.

[Adwait Bhonde · Rating 4 out of 5]

Well, this is a small book which gives you and introduction to Strength Training/ Weight Training, if you are new to the concept. For me it was a quick recap of the things which I had learnt/read from the author's other books. The book is written in a very simple language and is easy to understand, even for a newbie. If you want more in depth knowledge about the same subject matter, then I would recommend other books of the author.

All and all a nice book for getting introduced to weight training in the gym.

[Mohit Karkal · Rating 2 out of 5]

Partially useful but too much of a snooty undertone at the pretext of sounding "tongue in cheek"

The things mentioned are pretty much commonplace meant only for a rank beginner to weight training. The tables given are useful though. Also, being able to sound tongue in cheek may be a sought after quality but most of the attempted "sarcasm" in the book is just over the top and in the end, comes across as snide.

[Rohit Kumar · Rating 5 out of 5]

Must read for everyone who wants to lead healthy life.

The book elaborates so many good things about what and what not to do pre and post exercise. Also put a lot light on why and how exercise should be done. It also provides the reason behind not doing strength training for more than 60 minutes. Highly recommended for everyone who is health conscious or may be Not.

[amit · Rating 5 out of 5]

Nice work by rujuta , its very good explained about myth and misconception about gym

Nice book on gym and work out. Pre and post work out dier. It tells importance of exercise for diabetic people

[Nalin Saxena · Rating 5 out of 5]

A very clear and easy to understand language to explain Strength Training

It's a must read book for those who have any doubt about training in gyms. Not to skip the diet plan section.

[Vikas Gurbani · Rating 4 out of 5]

Good book for beginner

The importance of strength training and how it works is highlighted. For reading on exercises and technique, the reader will require another book like golds gym guide to basics in bodybuilding

[Ashish · Rating 4 out of 5]

Informative, at times good information getting lost in details.

Informative, but at times good information getting lost in details. Perhaps the content can be structured better for good read.

[KANIKA · Rating 5 out of 5]

rujuta keeps the indian diet alive

i like indian food ..she keeps the things basic for diet and exercise ..post reading her books ..i have started to like her as she gives some basics to follow for ommon middle class people ..

[Rutuja · Rating 5 out of 5]

Great

Great book on strengthening.great plan and work outs. Everything from concept to commissioning. Also many myths are busted.thank you .

[Karthik Pasupathy · Rating 4 out of 5]

A refresher course for those who have read her "Don't lose out, work out" and a very informative book for those wonder how to get started with weight training.

[Abhisheak · Rating 5 out of 5]

Well , just amazing i say

It teaches you about working out smart not hard. It's like after reading this you know , that strength training is key to all your problems.

[REHAN PAWASKAR · Rating 4 out of 5]

Good read

May not agree with Rujuta completely but this is a good guide for beginners. The fact is, for a healthy lifestyle, you can just not ignore strength training.

[Abinsam · Rating 5 out of 5]

Good read!

Good read! Simple and easy to read through. Good for beginners and regular gym goers as well!!.. not a lot of science, a practical version.

[Deepak Rao · Rating 3 out of 5]

Didn't notice when I started this book but what it contains is the extracts from another book "Don't lose out,work out", which I have already read.

[Prachi Phadke · Rating 4 out of 5]

Good

Good understanding of the exercise and diet together with proteins intake. Helpful to sequence the daily exercise. Good explanation overall

[Poulami Sarkar · Rating 1 out of 5]

This book is aimed at population who are yet to begin their strength training, and that is okay.
But the book contains lot of incomplete and inadequate information, some of which is even aimed at doctors.
Yes doctors donot talk much about “after burn” and “kinesiology” because they advice “to workout / lifestyle modification” in brief and they are more dedicated to save you from dying!!

The writer has explained strength workout and diabetes and kidney diseases in all black and white, which is not really the case in reality.

Doctors are doctors for a reason, and dieticians are not doctors because they are not trained to analyse the whole body Biochemistry and physiology and any existing pathology in it.

So yes, while the author is right in motivating people in a shallow language how and why to start strength training, it is also very much advisable to consult a doctor before starting strength training, specially in people with pre-existing kidney disease / heart disease/ hypertension/ coronary artery disease and diabetes.

And please please donot believe this book blindly when it says “strength training is more effective in controlling diabetes than a hypoglycaemic drug” !!!!!
The author needs to educate herself about the drugs and the role of it. Training is definitely desirable but there are role of the drugs more important to control unwanted medical emergencies once the disease has set in.

Also while speaking side-effects , the author should educate herself and talk about benefit-risk ratio of drugs and how there are drugs aimed at decreasing insulin resistance.

Overall the book is very amateur and contains lots of incomplete information!

I read this book and realised it is a jargon that has been attempted after reading 3-4 good books on strength training.

I am not recommending this utter garbage to anyone.

- review from a doctor, who is a clinical biochemist.

[Sayed Shakir Makandar · Rating 3 out of 5]

Wanted a quick and basic overview of exercises for strength training which could be applicable for both men and women, and this book delivers! Apart from being very straight to the point, the book is easy to read, is humorous at times and doesn't bog you down with information overload. Having said that, the only drawback about this book, given my outcome from it, is that it doesn't explain the workouts and their benefits, and the trade-offs of exercising certain muscles only. The book builds up well to tell you why we need strength training, but finishes off with just providing you a table of workouts, which is like finishing a book on the climax, and not ending it.

[Divya · Rating 4 out of 5]

The author is extremely witty and doesn't shy away from the gray area questions. Loved some of her comebacks in the book.
I love pilates & yoga and thought its the most sustainable way for fitness and flexibility. Weight training, the way suggested in the book seems to aim for the same. Obviously I can probably appreciate it more after I start training. This book definitely presents longterm benefits of training, breaks many myths and removes the intimidating factor of going to the gym. 🙌 Plus it's just Rs 15 on Kindle. Definitely recommended 🤓

[Deepika · Rating 5 out of 5]

Really Helpful!

For a topic which is simple in name, Author Rujuta has made most efforts in making even the subject break down in simpler terms..
Many insights inside and really motivates to get into strength training and those who already are, she provides the correct technique to do the same along with do's and don'ts..
Yes there are some technical terms and scientific body processes explained, which may not be understandable commonly, but the mere mention of it - explains that a whole lot of science is involved in the technique and food ..
So a thumbs up!!

[Ankit Shah · Rating 5 out of 5]

Perfect Guidance for Beginners !!

I always find Rujuta's advise/posts practical and no nonsense with base logic. The 4 R's part is the most important one as I have seen many who go on working out in the gym but there's no result even after 6 months or even a year.

Firsr 3 R's i follow but the last Repair need to change the time as I already take Zinc and Chromium as supplement.

Thanks Rujuta you are inspiring always.

[Medha · Rating 4 out of 5]

Informative!

I am new to the concept of strength training and wanted to read something that will help me understand it. This book serves the purpose. Anyone wanting to start strength training can read this to understand the basics and not get confused with thousands of blogs available online, along with acquaintances who give wrong info...

[Krittika Om · Rating 5 out of 5]

Myth Buster

Rujuta here has explained in detail scientifically for layman to understand , in her candid self , all about weight training. As much as I find it inspiring it's also very doable. The part I love most about Rujuta's books is that she simplifies everything ! Amazing concise book !

[Arvind Abhang · Rating 5 out of 5]

CLEARED MISCONCEPTIONS SCIENTIFICALLY

Rujuta Mam is well known for making points clear in easy to understand but in scientific way. That same has been done here. I have read the full book of DON'T LOSE OUT, WORK OUT, This book I found myself as the quick revision for my favorite part. Thanks a lot Rujuta Mam.

[Nadit Khatri · Rating 5 out of 5]

Best read ! Love the way how it's written. Great knowledge.

I am a type 1 Diabetic and have never found so much information turned into knowledge at one place. I love your writing Rujuta, if you ever come across my comment that is haha. Great job.

[KOTESWARA RAO KOSARAJU · Rating 3 out of 5]

The title 'strength training' is not appropriate

In this book the author explained the importance of strength training
And the reasons to start strength training for beginners.....
And not for intermediate or advanced level

Big thumbs up for her effort👍👍👍👍👍

[Yogesh Pote · Rating 3 out of 5]

Starter to the Bus,

Good, she can encourage you to visit gym, she can tell you how to operate in the gym and after gym but again you need someone initially to guide you through weight lifting exercises.

[Bella · Rating 5 out of 5]

Good

This is again a part of the main book ' don't lose out, workout'. So many myths of strength training is baseless and this book explains it very well. Meal plan + workout plan + rest must be balanced. That is all you need.