Is this program just for advanced exercisers?
This is an advanced workout when looked at in its entirety... BUT beginners can also use the program but they have to take it slower:
1) cut workouts by 50% 2) use lighter weights 3) slowly build up up your stamina until you can complete an entire workout 4) perform the exercises that are easier to perform until you develop the strength to do the tougher exercises.  Do I have to perform the workouts exactly as written?
No. Once you are familiar with the exercises and workout format you can substitute exercises. You may find combinations that work better for you. The workouts are written to make it easier for you at the gym (or at home)... ex. the dumbbell exercises are together in circuits and the barbell exercises are grouped together in circuits. This way you are not constantly switching between pieces of equipment.
The key is to work hard regardless of the exercise combination.  What equipment will I need?
The equipment you need is minimal. You can do most of the circuits with a pair of dumbbells.
Circuits use: Bodyweight exercises Dumbbells Low pulley machine (just for 1 exercise) Barbells - some of the advanced workouts use an Olympic bar (45lbs). There are special order Olympic bars that are lighter, 35 and 25lbs., you may want to try if 45lbs is too heavy. Or you can use a regular non Olympic bar from the gym and just add weight to the end. Cardio: (any piece of cardio equipment or activity that gets your heart rate up) Outdoor running Treadmill Spin bike Elliptical Stairmill  "Will I lose muscle"
Absolutely not. The resistance training will preserve your muscle and increase your metabolism. Women who do excessive cardio and not enough resistance training may lose too much muscle, along with the fat they lose. In the fitness industry we call this Skinny-Fat Syndrome. The medical community calls it "Normal Weight Obesity" (see the video on the home page)
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