Where do i begin?L...anyone care to help a sister out?

ElidaBravo

Hi Ladies,

I bought the book, i belong to a decent gym and I want to do this program, but I am totally confused as to what my routine should be?

I would reeeeeeeeeally appreciate some help, I know most of you are way ahead of me and you may have no patience for me.
I'm hoping someone out there remembers her first week?

A bit about me: 47 5'5 163lbs recent weight gain....formerly in good shape up until about 2010, when i weighed 140lbs

I've got a 1500 calorie food plan that i'm following, have been doing some light cardio and abdominal work.

Thanks again!

Elida

sleepyjen

Hello,

This thread should answer your questions. http://www.myfitnesspal.com/topics/show/1069910-confused-on-stage-1

Jen

marieann82

Also, download the Werkit workout sheets for NROL4W. It helps a lot. You'll need to answer a few questions in order to download them--you'll just need your book handy.

http://werkit.com/programs/nrol4w

marieann82

Feel free to add me as a friend, too. I am just starting Workout 5, Stage 1 so I am not too far into the program, yet.

glreim21

I just photocopied the blank workout sheets from the book (I didn't know about the werkit downloads available, I would recommend these instead). I read through the exercises in that first workout, photocopied the picture and description of the exercise, took a deep breath and went to the gym with my photocopies and pencil in hand. The first few times were a bit awkward but then you get used to the moves. Good luck!

ElidaBravo

Thank you Ladies, I will be doing the copying and bringing with me to the gym. Oh, i am so awkward in the gym, it could be a comedy skit.

I will follow each of your recommendations.

ELida

rocky503

Plan your lifts and write them out on the sheet before you get to the gym, that should help with some of the akwardness as you won't be making stuff up as you go along. Do the warm up (RANGE). Good luck and have fun!