Integrating NROLFW with a training plan

dustyhockeymom

I need to add weights to my routine. I am doing a lot of exercise, eating at a deficit and not losing weight and I know this is why. I had a lot of success previously when I was paying more attention to weight bearing exercise and it stopped when I started focusing predominantly on running as I trained for a half marathon. However, I am still training for an event. I am doing the Susan G. Komen 3-Day in September so my primary training has been walking, and really long walks multiple days a week. Their training program has two days of 20-30 minute light cross training included, but other than that its just walking.

I am interested in doing the workouts from the New Rules of Weight Lifting for Women. However, before I buy this and try to get started I am wondering from people who have done it, if they think it could be integrated into a training plan that is primarily low impact cardio (walking)? I am very intimidated by the free weight section of the gym and I know this book is designed to help with that. But maybe I should wait and start it after my event? I am just sick of putting in the time and not seeing any results. Thanks for any advice.

kmburns3

Definitely do NROLFW! The workouts are not long, only 3x a week, and start you out on the basics. I absolutely loved the program, finished it right before I got pregnant and cannot wait to get back to heavy lifting once I have my daughter. Another perk I found was that my running pace improved without trying. I seen the scale move a little while doing it, but the inches kept coming off.

jimmmer

I haven't done NROL, but I have successfully integrated a 3 day-a-week full-body lifting routine with a sporting activity.

The key is three-fold:

1) Adequate nutrition. You'll need to calculate your TDEE so that it includes your activity level (including all training session). Eat at a moderate deficit of this TDEE (like 20% if you're far from your goal weight, more like 15-10% as you get closer).

2) Adequate Sleep. This is absolutely key. You'll find lifting sessions after a crappy night's sleep you'll struggle to put up weights you can normally do with ease. Add in training for a sport or event on top of this and you'll burn out in a frazzle.

3) Don't overdo the frequency of the training sessions. The temptation is to think that the more I train/lift/run/whatever, the better I'll be or the faster I'll lose weight. It's a fallacy. To start with do your three lifting sessions, M-W-F and slot your other non-lifting training into the intervening days Tu-Th. Take Sat and Sun as complete rest days (maybe go for a nice stroll or walk the dog or do some mobility or flexibility work - it doesn't have to be vegging on the sofa!).

This is a sensible, sustainable template that you can take forward and tailor to whatever sporting goals you want to support. You want the activities working in harmony as much as possible rather than against each other.

Remember: Adequate Sleep, Adequate Food and a Sensible Schedule. Without sticking to these three things, you'll crash and burn or end up toting injuries further down the road. Be a sensible athlete and keep yourself in the game!

rick_po

NROL is a three days a week program, which starts slow as you learn the lifts. You can probably keep your walking at first, but when the weights get heavy, it is going to get tough. If you're in great shape you might be able to keep doing both, but I would guess something will have to give. If you feel your energy level crashing, be prepared to cut back. If I was training for an event, I would probably cut the strength training back to twice a week. Your progress won't be as fast, but you won't over-train.

Listen to your body when you're working that hard. Hope you can keep training for both strength and the Komen walk, but be prepared to adjust if necessary.

HannahJDiaz25

I am trying to the same thing (Mountain bike, yoga and running PLUS NROLFW program...and in three weeks I start two days of HIIT at a bootcamp...yikes.)
I am just eating a ton of really healthy food and hitting my protein macros... SLEEP is super important too.
I also find that when you are working your body hard, you have to be a whole lot more careful about what you are putting into it. Every meal has to be tailored for what you NEED not WANT. (If I eat my weekly cheat meal I try to do it the evening before my rest day... that gives my body time to deal with it while I am recovering.)
I am not sure how long I will be able to keep this up. I just listen to body and if I am not performing as well as I know I can I look at my food and activities diary and try to figure out why. (Usually its a sleep thing.)
I also have found that cutting that glass of wine I drink in the evening helped a TON. (I think I was just groggy in the mornings...)
Good Luck!!!