My New Rules of Lifting for Women results

lili61

The before photo is after losing about 20 pounds, at about 169 pounds. I was doing some cardio and TRX (bodyweight) strength training. The after photo is only about 5-7 pounds lighter, 6 months later after starting and completing NROLFW.

I am 26, about 5'7" and now around 162. Throughout the program I ate about 1800-2100 calories a day with plenty of slip ups. I still want to drop some fat, particularly on the bottom half, but these results are very encouraging and definitely tell me not to pay too much attention to the scale.

Heavy lifting will continue to be a dominant part of my routine--this program also really helped build my confidence, which was a side effect I was not expecting! If you put the work in consistently you will see results. And as you can see, I haven't turned into some she-Hulk from deadlifting and squatting heavy, or from picking up dumbbells heavier than 10 pounds.

kmariet7

Nice job ! Keep up the good work!!

SnuggleSmacks

Thank you for posting this! I'm about 3 weeks in, (although I got derailed with a cold this week) and I was really itching to see some results from others as encouragement.

You can see a huge difference in your arms/shoulders, definitely a smaller waist, and your legs look great and your hips shrank.

Now that you're through the program, is there anything you would do differently? Anything you wish you had known sooner which you think might have made your results even better?

epido

You look great! Good job!

Oi_Sunshine

Wonderful!

mustgetmuscles1

Wow what a difference for only a few pounds lost. Awesome progress.

quellybelly

Great results! You look fab! Keep up the heavy lifting

giggitygoo

That's amazing progress!

lili61

SnuggleSmacks wrote: »

Thank you for posting this! I'm about 3 weeks in, (although I got derailed with a cold this week) and I was really itching to see some results from others as encouragement.

You can see a huge difference in your arms/shoulders, definitely a smaller waist, and your legs look great and your hips shrank.

Now that you're through the program, is there anything you would do differently? Anything you wish you had known sooner which you think might have made your results even better?

Keep at it! The first two stages were a bit boring for me and it picked up after that. I honestly wouldn't really do anything differently. My nutrition could've been a bit better (specifically protein), but I am never going to give up beer and wings or candy, so I just tried to practice everything in moderation. Even if you're not perfect, I truly believe that consistently doing the program is the biggest key.

Good luck!

Liftng4Lis

awesome work!

Sharon_C

Awesome results!

threnjen

Nice! That is a very very obvious difference! You look awesome

Julieboolieaz

Wow! Great job! And thank you so much for sharing it! I'm finishing up stage 4...and I've been enjoying the results too. I'm up 5 lbs, but have lost BF and inches...it's amazing! Congratulations!!

sistrsprkl

Great work! You look incredible. This makes me want to look it up again and maybe give it a go.

lili61

Julieboolieaz wrote: »

Wow! Great job! And thank you so much for sharing it! I'm finishing up stage 4...and I've been enjoying the results too. I'm up 5 lbs, but have lost BF and inches...it's amazing! Congratulations!!

Isn't it awesome! Hope you post some before/afters when you're done!

lili61

sistrsprkl wrote: »

Great work! You look incredible. This makes me want to look it up again and maybe give it a go.

Do it! It is definitely a commitment, but well worth it.

throoper

Thanks for posting! I started the program but haven't been doing it as consistently as I should (I kinda hate getting really sore because it curtails my biking and running...) This is motivating me to get back on it 2x a week.

sistrsprkl

Is it possible to do without a barbell?

lili61

sistrsprkl wrote: »

Is it possible to do without a barbell?

Hmm, that might be difficult as many of the moves are compound using the barbell (squats, deadlifts, OHP). I'm sure you could substitute dumbbells, but they may not be heavy enough. The bar alone is 45 pounds. Sorry I can't be more helpful!

sistrsprkl

Thank you. I'm moving and leaving my gym and not sure if I'll join another one.