The Year One Challenge for Women: Thinner, Leaner, and Stronger Than Ever in 12 Months (The Thinner Leaner Stronger Series)
Adams Parker
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The official Thinner Leaner Stronger workout journal for women who want to lose up to 35 pounds of fat or more and gain whole-body muscle definition in just 3-5 hours per week.
Is The Year One Challenge for Women an exercise log book with workouts that can give you a toned “Hollywood babe body” in 30 days flat?
No.
Is it a women's fitness journal full of diet and exercise “hacks” for gaining lean muscle and melting belly fat faster than a sneeze in a cyclone?
Absolutely not.
But is it a science-based weight lifting book that’ll demystify muscle building and show you exactly how to get a lean, strong, and fit physique without spending hours in the gym every day?
Yes.
And you’ll see visible results in the mirror and gym in your first month on the program.
Here’s what you’ll find in this workout challenge book:
- A full year of workouts for the 3-, 4-, and 5-day Thinner Leaner Stronger training programs.
- Detailed instructions for how to do the workouts, how to progress on the program, and how to track improvements in your performance and body composition
- Photo demonstrations of all Thinner Leaner Stronger exercises with practical tips for ensuring you always use optimal technique
In short, this workout journal log takes you by the hand and makes following the Thinner Leaner Stronger program paint-by-numbers simple—no puzzling over workout splits, exercises, rep ranges, and the rest of it.
That’s not all, either . . .
- Thinner Leaner Stronger is one of the most popular women's fitness books of all time, with over 500,000 copies sold in 13 languages, and it has helped tens of thousands of women of all ages and abilities transform their body composition, fitness, and health.
- 367 peer-reviewed scientific studies support the Thinner Leaner Stronger system of eating, training, and recovering for losing fat and building muscle and strength.
- Thinner Leaner Stronger is regularly revised based on the latest findings in nutrition, exercise, and supplementation research, with the latest version (fourth edition) released in 2023.
Here’s the bottom line:
You can get that head-turning “beach-ready body” without following weird, extreme, or complicated exercise methods or strategies.
And this workout tracking journal shows you how.
So, get your copy now, and start your journey to a fitter, leaner, and stronger you.
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buy. this. book. period. First, PLEASE ignore the reviews that are complaining about the lack of detail in this book. This is a companion training guide to THINNER, LEANER AND STRONGER. This book lays out a complete year long training plan and functions as a notebook to log your progress if you like. You should definitely look at THINNER, LEANER AND STRONGER before starting this training plan.I bought this book for my wife who was looking to change up her workout this year. I had recently read Mike Matthew’s book for men and have really been enjoying and finding success with his suggested training program. I loved how simple and straightforward the workouts are. This is all stuff that you should be able to do in an hour at the gym, and there isn’t any silly, confusing nonsense. Strength training is really not that complicated. As Matthews explains, so many people are just confused by all of the misguided, contradictory information we’re bombarded with.My wife has been going to the gym fairly regularly for the past few years, but her time there hasn’t been very organized or focused. Occasionally she would ask me to write out “something to do” at the gym, and she would do that routine for a while. Its good that she has been going, but at some point you need practical advice and a program like Mike Matthews offers here to really get the most out of your time. i.e. Do these things on this day, this number of times, this many weeks, etc;I was really impressed by this book. She won’t be asking me to write out “something to do at the gym” anytime soon. The day’s training plan is written out clearly, page by page here for the entire year. She is set! More importantly, I was happy to see that she read through THINNER LEANER STRONGER and seems to have picked up a better understanding of both WHAT she is doing and WHY she is doing certain things.Fair warning: I kind of laughed during the first week when she was complaining how tired she was at the end of the day. She couldn’t understand it. I had the exact same reaction when I first started Mike’s program last year. For a week or so, I was incredibly wiped out at the end of the day. It was very disconcerting because we’re both pretty active people and no strangers to the gym. Don’t let it slow you down or worry you. My body adjusted and caught up to the new training, and I haven’t felt that level of exhaustion since.I can’t recommend this book highly enough. Every day I see people at the gym paying $50/hour to have a personal trainer do goofy, not especially effective exercises. For about $20, you can get the two THINNER, LEANER books, save yourself hundreds of dollars through the year and get way more out of your time at the gym. Be patient, follow the advice here and good luck!
buy. this. book. period. First, PLEASE ignore the reviews that are complaining about the lack of detail in this book. This is a companion training guide to THINNER, LEANER AND STRONGER. This book lays out a complete year long training plan and functions as a notebook to log your progress if you like. You should definitely look at THINNER, LEANER AND STRONGER before starting this training plan.I bought this book for my wife who was looking to change up her workout this year. I had recently read Mike Matthew’s book for men and have really been enjoying and finding success with his suggested training program. I loved how simple and straightforward the workouts are. This is all stuff that you should be able to do in an hour at the gym, and there isn’t any silly, confusing nonsense. Strength training is really not that complicated. As Matthews explains, so many people are just confused by all of the misguided, contradictory information we’re bombarded with.My wife has been going to the gym fairly regularly for the past few years, but her time there hasn’t been very organized or focused. Occasionally she would ask me to write out “something to do” at the gym, and she would do that routine for a while. Its good that she has been going, but at some point you need practical advice and a program like Mike Matthews offers here to really get the most out of your time. i.e. Do these things on this day, this number of times, this many weeks, etc;I was really impressed by this book. She won’t be asking me to write out “something to do at the gym” anytime soon. The day’s training plan is written out clearly, page by page here for the entire year. She is set! More importantly, I was happy to see that she read through THINNER LEANER STRONGER and seems to have picked up a better understanding of both WHAT she is doing and WHY she is doing certain things.Fair warning: I kind of laughed during the first week when she was complaining how tired she was at the end of the day. She couldn’t understand it. I had the exact same reaction when I first started Mike’s program last year. For a week or so, I was incredibly wiped out at the end of the day. It was very disconcerting because we’re both pretty active people and no strangers to the gym. Don’t let it slow you down or worry you. My body adjusted and caught up to the new training, and I haven’t felt that level of exhaustion since.I can’t recommend this book highly enough. Every day I see people at the gym paying $50/hour to have a personal trainer do goofy, not especially effective exercises. For about $20, you can get the two THINNER, LEANER books, save yourself hundreds of dollars through the year and get way more out of your time at the gym. Be patient, follow the advice here and good luck!
I don’t have to plan my workouts now. I’m a wife, mother, and an elementary school teacher. I meal plan, lesson plan, plan appointments…plan, plan, plan. I DON’T want to plan my workouts. In fact, I wasn’t working out because it was one more thing I had to think about and plan.I like Mike Matthews–I’ve bought his Thinner, Leaner, Stronger book and his cookbook, both on my Kindle. After reading his blog for some time now, I trust what he says. I really like that I don’t have to think about structuring my workouts, he’s done all the work for me. I’m only 2 weeks in, so I can’t comment on how effective it’s been for me, but like I said, I trust what he says and I’m sore, so I believe it’s doing what it should be doing! Maybe I’ll be a “before and after” success story on his blog someday…but I’ve got to get better at the eating part for that to happen ;)I went back and forth about taking off a star because it should be spiral-bound. I know sometimes the author doesn’t have choices in components of a book–perhaps Mike didn’t with this one. Or perhaps it would have made it way more expensive. In the end I am reviewing this based on the content, and the content I feel is five stars. If I were working out in a gym (I work out in our home gym) it would be a different story because it would make the book less user-friendly for me. At home it’s not as much a problem.I have had to come up with alternatives to gym machine exercises he’s included. Use bodybuilding.com to look up alternatives. I also use their website to watch the videos to make sure my form is correct.**EDIT–I’ve been using this book as my workout plan for 9 weeks now and I LOVE it. I am seeing progress I’ve never seen before with any plan I’ve ever done (mostly The Firm and Cathe Friedrich tapes). I didn’t start working on the food part until almost a month ago (read his Thinner, Leaner, Stronger book OR go to his website MuscleForLife.com and look up “meal planning”) but it all WORKS. I’m tracking my progress in a Google Sheet and my weight/body fat is going down while I’m putting on muscle. My only complaint is that I’m losing time each day from flexing in the mirror, lol! I can’t wait to see what happens in the next 2 months.**EDIT #2 on the spiral bound edition– I love this book!! I finished the first one I bought, which this review was written for and then bought the newer edition with the spiral binding. It is a big improvement both with the binding and how it is organized with 5 day, 4 day, and 3 day a week workout plans. I use the 5 day/ week option because I can fit the workout into my morning routine, but sometimes it takes me longer than 5 days to complete a week. I’m still seeing improvements on my modified version.This last year I’ve worked on my consistency in working out and I’m finally in a place where I can say I am consistent (read the book Mini Habits by Stephen Guise if you too struggle with this–helped a lot for me). I’m still working on the food part, but I’m getting better with it. I think the best testament to the effectiveness of this workout plan was our recent trip to Miami. It’s rare that I am happy once I see the pictures that are taken on a beach vacation, but this year was the exception. It is a regular occurrence that when people find out that I have kids in their twenties, they don’t believe it. I credit Mike’s advice for that–when you are toned you look younger. Don’t think that you have to lift impossibly heavy weights to get the body you want either. If anyone saw what I’m putting on the bar they’d think I was a wimp. But I’m a wimp who regularly gets under the bar and lifts it. I highly recommend this book!
Great workbook. I’ve gone through the first five weeks so far, and am really liking this book! I appreciate that each week is basically the same routine, and that I don’t need to learn a whole set of new exercises every few weeks. It’s very adaptable (you can choose to do 3, 4, or 5 workouts per week), and it’s spiral-bound, which allows it to lay flat and open, so that you’re not constantly flipping back through pages to write down your sets.I found this workbook easy to understand and use with only a cursory skim through the associated book (“Thinner, Leaner, Stronger” by the same author). The TLS book gives all of the details, this workbook gives only the workouts. You won’t find much guidance in the workbook, and you won’t find any nutrition info. Some people in previous comments seemed to miss this detail. If you want all of the guidance and how-to, get the TLS book and read that first. This book isn’t supposed to take the place of TLS, but instead it works in tandem with it.My only qualm with this workbook is that it could be smaller. There’s a lot of blank space in the margins, and the book could easily be cut down an inch or two in length and width. That’d make it easier to bring to set down in the gym, especially my crowded gym. Since that’s my only issue with this book, I’d certainly recommend it.
Simple and easy to use. Everything is planned for a year, no excuses. Anyone can follow it. Good companion to the main book too.
Simple and easy to use. Everything is planned for a year, no excuses. Anyone can follow it. Good companion to the main book too.
The Home gym style. I struggled between 4 and 5 stars.I recently purchased this book to start my one year challenge. I’ve already been weightlifting for a few years. I wanted to really make some better progress. I’m a total fan of Mike’s books. I have both his cook books, thinner leaner stronger (on audio) and his fitness myths book.I have really attempted to use the information he provided to change the way I eat even more then I had, and to hone in my fitness routine. After two weeks I am already seeing improvements.The workouts seem easy and pointless but the next day you feel the burn.Just don’t forget you have to push yourself to make the progress and be willing to challenge bumping up the weights.My only beef with the book is that it’s geared to people with a gym membership. I have a home gym I’ve been slowly building and refuse to go back to the meat market where you can’t get your hands on the good stuff (because of all the Meatheads hogging it while taking selfies)Some of the exercises I simply don’t have the equipment for and there is not substitutions or modifications. I’ve tried to look some up but really.. there is not much I can find to be the equivalent to the leg press. But even so 90% of the exercises I CAN do!My only other beef is there isn’t much on Max Rep. You need to know what that is to know where to start with his guide. It took me a little while of research outside his book to really understand that. It’s not difficult or anything but kinda the key to unlock the rest of it.Otherwise I highly recommend it for people struggling on what the heck to do for a workout.It’s certainly helped me fix my plan, and honestly simplify it.
I wish I’d read the 1 star reviews before I purchased this as I would have understood that this book doesn’t meet expectations. The content should have just been an additional paragraph in TLS which I already have but also found it not easy to navigate/implement without having to re read sections over and over again. I thought this book would give the basic steps and breakdown of how to implement TLS but it was woefully deficient. I got it in kindle version so even more unhelpful than maybe the physical book.If I’d picked this up on a shelf I’d never have purchased it. As it’s a kindle when you get a sample they’re often super random and hard to tell what the actual book would be like. REGRET buying! Cannot find a way to return for a refund even though only purchased a few days back.
I wish I’d read the 1 star reviews before I purchased this as I would have understood that this book doesn’t meet expectations. The content should have just been an additional paragraph in TLS which I already have but also found it not easy to navigate/implement without having to re read sections over and over again. I thought this book would give the basic steps and breakdown of how to implement TLS but it was woefully deficient. I got it in kindle version so even more unhelpful than maybe the physical book.If I’d picked this up on a shelf I’d never have purchased it. As it’s a kindle when you get a sample they’re often super random and hard to tell what the actual book would be like. REGRET buying! Cannot find a way to return for a refund even though only purchased a few days back.
My favorite plan. I’m a middle-aged woman experienced in strength training, and had done it for years prior to taking a break for a couple years. As expected, I lost all my definition and strength.This program has made it fun and easy for me to get back into strength training, and WOW, I was not expecting the results to come so quickly. I began the program in February and by July, I have visible definition on my arms (very difficult for me to do usually), abs, and legs. What I especially love about it is that while it’s a hard program, it still keeps things very simple and I don’t feel especially exhausted or burned out after a session. Even my teen daughter, who is very new to strength training, enjoys it! We do the 3-days-a-week plan, but there are options for 4 days a week and 5 days a week as well.Everything is very science-based, and the workout journal is so satisfying to write in and keep track of my progressive overloads (though I do recommend getting the actual book first to get to know the plan and the reasons for why you’re doing what you’re doing, plus nutrition/calorie deficit tips). Keeps me wanting to come back for more!