New Rules of Lifting for Women group?
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Yeah, I think I officially got tired of Stage 6 today so I bet I move on pretty soon. I dredged up my copy of the actual book today so I could go through the next (final!) stage and get my workout logs together.0
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Thanks guys for all the great suggestions. I'm going to run tonight after work and then do my first workout tomorrow morning!0
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Day 1 complete! I think the hardest part was actually getting on the ball for the jack knife.My butt does not stick up in the air like the woman in the photo. I'm going to ask my husband next time to look at me to figure out what I'm doing wrong. Pushups were super hard - I realized that in the past my elbows were way out to the side when I was doing a pushup. Keeping them next to my body is much much harder! But for the other stuff I'll definitely be able to increase some of the weights next time. My hands are tired, I'm discovering as I type.
Thanks for all of your help getting me going on this program! Have a great weekend.0 -
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just started reading this book! and i really like the author is no nonsense straight talker. Im a bit worried i dont have all the equipment required. I have my adjustable dumb bells but thats about it. dont have room for a bench! anyone make do without it?0 -
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I think I am going to do a mini bulk and a more weight intensive program like Stronglifts 5x5 or something like that. I want to gain more muscle and strength, though I did gain a fair amount of muscle, more like a recomp (replaced fat with muscle and didn't gain/lose any weight) with this program. I haven't done the entire program week by week, I took a couple weeks off of it here and there. I also do Crossfit which sometimes involves heavy lifting so I would have to miss a day or two of NROLFW if it followed a heavy Crossfit day. I have been doing NROLFW for 6 months.
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I know what you mean about not really losing on the program. For ages (months) my weight stayed the same although my body shape definitely changed and I know I gained strength and muscle.
I'm pleased to report though, that after dropping my calories for a while (as I was stuck and seeing no weight loss) I have lost 4lbs in the past 2 weeks and my body fat is down to 26.2% which is still quite high but much better than where I was.
I'm hoping my transatlantic move doesn't ruin my workout program too much - I should be fine as there's a gym in my complex (I juat hop it's well enough equipped until I join a gym)
I'm already thinking about what to do afterwards as I LOVE lifting. I'm really interested in cross fit so I'll look into it once I settle into my new home.0 -
Just wanted to share I hit a personal record in squats yesterday, 95 pounds which is just 15 pounds shy of my body weight. I've never even attempted more than 85 pounds before, and I was able to do 2 sets of 6. My glutes are a-hurtin' today! Woot!0
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My internet was out yesterday (oh nooo) and I sat down and read the Stage 7 workout. I am so excited. I am especially psyched by Alwyn's comment about if you do the cycle twice you are "a better man than I". Oooh. I *also* love that I am now at the point where I know how to do all the exercises & the ones included in Stage 7 are all my "favorites". This generally means that I once hated them but now I love that I can do them (step-ups I'm talkin' to you).0
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Kdiamond, that is great about your squats. I am looking to get there myself. Once upon a time, I could squat more than my body weight (125 lb. at 119 bodyweight) so I have that set as a "someday" goal.
As for losing weight, I have lost on the program but I have done my own cardio thing and I think that helps. For instance, I am taking a week off (this week!) from all lifting and doing just a mix of eliptical, walk/run and treadmill with 20 lb. pack and my guess is I will drop a bit of weight. I'm trying not to stress too much during this stage on whether or not that loss is muscle or fat since I am planning on doing a no/light-cardio Stronglifts-style lifting/bulking phase in November and December.0 -
Yay! I picked up my Craigslist bench and weights yesterday! I'm going to start tomorrow.
Two quick questions for you: since I'm doing this at home and I dont' have a squat rack, what should I do instead? And same thing for the lat pulldown - I didnt' see substitutions listed in the book for these two exercises.
For the lat pulldown, the book recommend "Pullovers" I think. I've found that Pendlay Rows work my lats better than the pullovers (Google will find you lots of links and videos). If you can do pullups, those are even better.
Yes, I do the workouts at home and did pullups instead during stage 1. I'm about to finish stage 2 now and have been doing underhand pullups as a substitution this time around as well.0 -
As some of you that are on my friends list know I had surgery last week. I had a laparoscopy (3 different cuts) done to remove a dermoid cyst from my ovary. Well I plan to try to start back exercising next week. But I'm scared to death to lift now. The Dr said that I can but I have a crazy fear of like tearing my incisions. I know its all mental. But doing anything that involves using my core muscles scares me. I only have 2 more workouts left in Phase 1. I am really loving this program I just hope this isnt gonna be a major setback0
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As some of you that are on my friends list know I had surgery last week. I had a laparoscopy (3 different cuts) done to remove a dermoid cyst from my ovary. Well I plan to try to start back exercising next week. But I'm scared to death to lift now. The Dr said that I can but I have a crazy fear of like tearing my incisions. I know its all mental. But doing anything that involves using my core muscles scares me. I only have 2 more workouts left in Phase 1. I am really loving this program I just hope this isnt gonna be a major setback
I don't think it'll be a major setback, I think you may just need to ease back into it. You may not be able to use the same weights you did before your surgery but you can experiment and work your way up. As frustrating as it is it's important that you recover fully. Keep ya head up girl, you'll be back lifting properly before you know it:flowerforyou:0 -
bump. Very interested in starting this.0
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As some of you that are on my friends list know I had surgery last week. I had a laparoscopy (3 different cuts) done to remove a dermoid cyst from my ovary. Well I plan to try to start back exercising next week. But I'm scared to death to lift now. The Dr said that I can but I have a crazy fear of like tearing my incisions. I know its all mental. But doing anything that involves using my core muscles scares me. I only have 2 more workouts left in Phase 1. I am really loving this program I just hope this isnt gonna be a major setback
I think that 1) you knowing that it's "all mental" is a good thing and that 2) listening to your body will help you not make this a major setback. Even if you need to start off very slowly, you will quickly come back to where you were before the surgery. You'll be fine!0 -
Ok...ordered NRLW, Anatomy of Women for Strength and Fitness, and a pair of lifting gloves. Then I told my DH what I planned to do. Anyone else get the deer-in-the-headlights look after stating your intentions to lift?
He then proceeded to tell me how old I am...yes, I know this. And that the female bone structure isn't built for lifting...umm, and you got this information from what reliable source? And that he wouldn't stand in my way, but wouldn't support me either...meaning that he's secretly rooting for me to fail so he can say "I told you so".
Why does this make me even more determined to see just how strong I really can be? So, watch for me...I'll be reading and studying NRLW while I finish Supreme 90, then here I come!0 -
Ok...ordered NRLW, Anatomy of Women for Strength and Fitness, and a pair of lifting gloves. Then I told my DH what I planned to do. Anyone else get the deer-in-the-headlights look after stating your intentions to lift?
He then proceeded to tell me how old I am...yes, I know this. And that the female bone structure isn't built for lifting...umm, and you got this information from what reliable source? And that he wouldn't stand in my way, but wouldn't support me either...meaning that he's secretly rooting for me to fail so he can say "I told you so".
Why does this make me even more determined to see just how strong I really can be? So, watch for me...I'll be reading and studying NRLW while I finish Supreme 90, then here I come!
I ran into this last week - my husband said "You're not going to become a BODY BUILDER are you?!?! You're not going to look like one of THOSE WOMEN??!?" Sheesh. I explained to him that I'd have to take steroids to bulk up and that my goal *is* to build muscle because muscle will boost my metabolism and burn more fat, make me lean. I seriously don't care what he thinks. He could stand to lift a barbell himself!
Speaking of workouts - did my second Workout A, phase 1 yesterday and it was great! Much faster now that I've done the exercises before, balancing on the ball wasn't the challenge it was the first time and I was able to move more. I'll be doing full pikes in no time!!! hahahahahaha!0 -
Then I told my DH what I planned to do. Anyone else get the deer-in-the-headlights look after stating your intentions to lift?
Hahaha... Yes, I got this, too. He doesn't want me to "bulk up". I told him that was next to impossible and that I wanted to be strong and lean!
I did my Stage 1 Workout B for the first time last night and boy is my butt SORE!! Love it! I'm looking forward to tomorrow and INCREASING some weights from a few days ago. :bigsmile: (and yay that the smileys are back!)0 -
My husband is the opposite. He told me for years to focus on weight training and I never did! Now I am and he's happy for me.0
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Ok...ordered NRLW, Anatomy of Women for Strength and Fitness, and a pair of lifting gloves. Then I told my DH what I planned to do. Anyone else get the deer-in-the-headlights look after stating your intentions to lift?
He then proceeded to tell me how old I am...yes, I know this. And that the female bone structure isn't built for lifting...umm, and you got this information from what reliable source? And that he wouldn't stand in my way, but wouldn't support me either...meaning that he's secretly rooting for me to fail so he can say "I told you so".
Why does this make me even more determined to see just how strong I really can be? So, watch for me...I'll be reading and studying NRLW while I finish Supreme 90, then here I come!
I ran into this last week - my husband said "You're not going to become a BODY BUILDER are you?!?! You're not going to look like one of THOSE WOMEN??!?" Sheesh. I explained to him that I'd have to take steroids to bulk up and that my goal *is* to build muscle because muscle will boost my metabolism and burn more fat, make me lean. I seriously don't care what he thinks. He could stand to lift a barbell himself!
Speaking of workouts - did my second Workout A, phase 1 yesterday and it was great! Much faster now that I've done the exercises before, balancing on the ball wasn't the challenge it was the first time and I was able to move more. I'll be doing full pikes in no time!!! hahahahahaha!
I have the same problem with the prone jacknife. The most I've been able to do without falling of is 5!0 -
Luckily, my boyfriend is extremely supportive. I think it's because he had already reaped the benefits of my legs becoming stronger when I first started running, if you know what I mean.
And I finally got back to lifting last night! :drinker: The temps have dropped (to the upper 80s) so I decided to get back on the...well, I don't have a horse, but I have a bench! :laugh: And I decided to repeat Stage 1, since it's been almost a month since I lifted. This'll help me get back into it slowly, plus I already know all the exercises, so that might help during these first few workouts when I still don't really feel like working out when it's so very hot...Plus, I decided since I was starting over again, I could really up the weights this time. So last night, I did 1A1 but lifted what I had previously lifted in 1A6! And I did it too! I thought I was gonna fall over a couple times, but I did it! (It also helps that I bought a fold-up weight bench, so now I can flip the bench press stand around to use as a pseudo-squat-rack)
And yay, smileys!
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That's awesome, Pixie! I can't wait to see what weights I'll be lifting at the end of phase 1!0
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Latest blog post from http://nrowfizs.blogspot.com/
Last night we did our last round of the New Rules of Lifting (for Women) Stage 1 set A. Insanity tonight and then Stage 1 set B tomorrow... and we'll FINALLY be done with Stage One*. This is the longest Stage in the NROLFW and boy, oh boy, does it feel like it.
BUT! We doubled our Squats**, from 50lb to 100lb (Scott felt like he could have gone up a teensy bit); doubled our Bent over rows, from 40lb to 80lb; I'm doing multiple full sets of standard pushups and Scott's on to decline pushups.
Am feeling pretty darned good about it, about now... and wondering if we couldn't have pushed ourselves that little bit further.
*We're skipping the "Special" set because we want to stay on track with the NROWFIZS schedule, but had taken a couple days off.
**Yes, I know I said no more squats until I have left/right parity... but I just couldn't resist doing one set.
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Hello all - wanted to get some info on protein powder without throwing out the question to the entire mfp masses.
For those of you who use it, what kind/brand to you use and why? And when? Just after working out?
Those of you who don't use any, why not?
I appreciate your opinions!0 -
Ok...ordered NRLW, Anatomy of Women for Strength and Fitness, and a pair of lifting gloves. Then I told my DH what I planned to do. Anyone else get the deer-in-the-headlights look after stating your intentions to lift?
He then proceeded to tell me how old I am...yes, I know this. And that the female bone structure isn't built for lifting...umm, and you got this information from what reliable source? And that he wouldn't stand in my way, but wouldn't support me either...meaning that he's secretly rooting for me to fail so he can say "I told you so".
Why does this make me even more determined to see just how strong I really can be? So, watch for me...I'll be reading and studying NRLW while I finish Supreme 90, then here I come!
Well, he is a victim of the same misconception that a lot of women have about "bulking up" and weight lifting. Show him some pictures of jillian michaels or whoever and see what he thinks. And as for the age thing (well, I am 42...), the older we get the more important it is that we keep our muscle mass as this will help us retain our bone mass as we go through menopause and beyond. This is more effective than taking calcium for avoiding osteoporosis.
Starting week 2! Am hoping that this will be the week that I actually lose some weight.0 -
Hello all - wanted to get some info on protein powder without throwing out the question to the entire mfp masses.
For those of you who use it, what kind/brand to you use and why? And when? Just after working out?
Those of you who don't use any, why not?
I appreciate your opinions!
I use Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate (I don't vary flavors much).
Why? It's the best tasting of the affordable & good quality powders (imo). It's only $17.24 for 2 lbs with Amazon Sub & Save (inc. shipping). It's a good, easy way to get my protein numbers up where I want them when my daily intake is otherwise low.
When? After working out to make up those burned calories. As an actual protein supplement on low protein days. As a smoothie / ice cream additive (instant chocolate, low sugar flavor).0 -
Hello all - wanted to get some info on protein powder without throwing out the question to the entire mfp masses.
For those of you who use it, what kind/brand to you use and why? And when? Just after working out?
Those of you who don't use any, why not?
I appreciate your opinions!
Just started using it recently. My son bought CSN Syntha-6 before he left for the military, and I'm trying it.
I use it after my early morning Supreme 90 workout. From what I've read, it's good because it contains both whey (fast) and casein (slow) proteins, plus a little fat and carbs. It tastes really good in Silk Light Soy Milk.
It's quick to prepare...I just shake it in a bottle. I used to go on to the shower and get dressed for work before I would eat. By the time I got food fixed and eaten, I had quakes and fatigue. Now I get a shot of this before my shower and I stay energized.
Edit: I think it is Rich Chocolate Shake flavor.0 -
Hello all - wanted to get some info on protein powder without throwing out the question to the entire mfp masses.
For those of you who use it, what kind/brand to you use and why? And when? Just after working out?
Those of you who don't use any, why not?
I appreciate your opinions!
I bought some Optimum Nutrition Gold Standard in Mocha Cappuccino, Extreme Milk Chocolate, and a small tub of Vanilla Creme. I know it's ideal to use it right after a workout, but I almost always tend to drink them before a workout. I usually hit the gym with a few friends, and we tend to go right after work, at ~5 or 6pm. By this time I am usually getting hungry for dinner - I get hungry like clockwork. If I drink the protein shake before the workout, I'm able to better focus on the workout instead of getting distracted by being hungry. Then it's not so bad if I don't get dinner until 7 or 8pm.
I also use it on non-workout days just to supplement my protein intake. I've added it to oatmeal (delicious if you add the chocolate with some peanut butter...mmm), and to greek yogurt (that's what the vanilla flavour is for).0 -
Hello all - wanted to get some info on protein powder without throwing out the question to the entire mfp masses.
For those of you who use it, what kind/brand to you use and why? And when? Just after working out?
Those of you who don't use any, why not?
I appreciate your opinions!
I use Jay Robb's Whey Protein, 26 grams of protein, about 100 calories. I add a scoop to 1 cup frozen strawberries, some water and about 1/2 cup greek yogurt for my morning smoothie. Get it from Whole Foods, pretty expensive, but it's unflavored which keeps the calories down.
I've just bought 100 calorie milk muscle for a recovery drink. Haven't tried it yet.0 -
I have settled on Designer Whey. I sometimes get the chocolate kind but usually I have French Vanilla. I like that I can find it at any big grocery store. It's got a decent amount of protein per 100 cal scoop (18 g). I'm not as good as I'd like about having it for a post-workout protein boost (when I really have it together I mix nonfat powdered milk with a scoop and a half of the protein in my shaker bottle for right after my workout). I use it daily for rounding out my protein intake for the day mixed in with my nightly Greek yogurt-based concoction.0
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Hi all, I'm new here. I've been lifting for almost a year and half. I did the whole NROLFW, loved it. Then did a few routines from NROL (the original for men). Lately I've been doing Stronglifts 5X5. Now I'm training for a 5K and trying to maintain on weights a few times per week. I need the cardio back and a little less intensity on weights because I've gained weigth (also hypothyroid and I think that is off too, just got my blood drawn today to see). So I've not hit on the right mix yet for weightloss, but I'm very happy with my strength gains. I had much bigger gains w/lower body than upper, which has frustrated me to no end.
But I'm squatting 145 (for a 5X5), DL 125, bench press 55, overhead press 45-50, barbell rows 60. These are the exercises in Stronglifts 5x5.
I started lifting weights because I wanted to be able to lift my 55 lbs son. Now I can pick him up and hold him!
I'm 45 and stronger than I have ever been!
After my 5K I'm considering NROLFAbs, the new book. My other fitness board gives it rave reviews.
Carry on!
Shari0
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