New Rules of Lifting for Women group?

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  • Cougarsuz
    Cougarsuz Posts: 20 Member
    bump
  • sunshine79
    sunshine79 Posts: 758 Member
    Hi all. I'm not sure if anyone else is allowed to join this thread????

    If I am allowed to join then I'd like to ask a quick question please?

    I read NROLFW (twice actually). All of the information is spot on and is very much in line with what my PT says. My question is this - do I have to start at stage 1?

    The only reason I ask is because I've been lifting weights with my PT for several months and I tried stage one but I didn't feel as though I worked as hard as I do in my PT sessions. Based on the exercises I feel like I'd be more suited to stage 3.

    Please don't think I'm trying to short cut things - I know there are no short cuts and I'm happy to do stage 3 twice if need be. Please any advice would be much appreciated.

    Thanks in advance
  • lyn267
    lyn267 Posts: 58 Member
    waiting for my book to come in the mail - bump for later
  • kdiamond
    kdiamond Posts: 3,329 Member
    Hi all. I'm not sure if anyone else is allowed to join this thread????

    If I am allowed to join then I'd like to ask a quick question please?

    I read NROLFW (twice actually). All of the information is spot on and is very much in line with what my PT says. My question is this - do I have to start at stage 1?

    The only reason I ask is because I've been lifting weights with my PT for several months and I tried stage one but I didn't feel as though I worked as hard as I do in my PT sessions. Based on the exercises I feel like I'd be more suited to stage 3.

    Please don't think I'm trying to short cut things - I know there are no short cuts and I'm happy to do stage 3 twice if need be. Please any advice would be much appreciated.

    Thanks in advance

    Hello!! I was also already an advanced weight lifter when I started. I started from the beginning, but I shortened it. I did about 1/2 the prescribed workouts. They are still tough, because of the reps. I just started heavier than the typical 5 pounds. It still kicked my butt! I think it is good to do them because you revisit all of the same movements later on, so you can track your progress better and find out how much more you're able to lift.
  • sunshine79
    sunshine79 Posts: 758 Member
    @ Kdiamond - Thanks. Tomorrow is my lifting day so I may try again with heavier weights. Thanks for sharing your experience, it's so helpful to hear from someone who's actually 'lived it'.
  • oddyogi
    oddyogi Posts: 1,816 Member
    Hi all. I'm not sure if anyone else is allowed to join this thread????

    If I am allowed to join then I'd like to ask a quick question please?

    I read NROLFW (twice actually). All of the information is spot on and is very much in line with what my PT says. My question is this - do I have to start at stage 1?

    The only reason I ask is because I've been lifting weights with my PT for several months and I tried stage one but I didn't feel as though I worked as hard as I do in my PT sessions. Based on the exercises I feel like I'd be more suited to stage 3.

    Please don't think I'm trying to short cut things - I know there are no short cuts and I'm happy to do stage 3 twice if need be. Please any advice would be much appreciated.

    Thanks in advance

    Welcome! Of course you may join. :wink: Any woman that realizes strength training is the BEST way to burn fat is fine by me!

    Even though I had been strength training for a few months beforehand, I started at the beginning and I am almost done with the 16 workouts that Phase 1 consists of. Like kdiamond, I used weights that were challenging for me (for example I started off doing unmodified push-ups and upped the reps per set from the get-go) and it still was a good workout. I also agree with kdiamond in the fact that completing Phase 1 gives you a nice solid foundation to support the rest of the phases.

    Then again, I'm also one of those people that loves having an organized and structured routine to follow. :smile: I always have a plan for my workout--I never go to the gym and just roam or fiddle around until I figure out what I wanna do. That's why I love NROLFW so much. Even though I hate doing some of the exercises, chances are those are the best ones for me to do. :tongue:
  • sunshine79
    sunshine79 Posts: 758 Member
    Hi all. I'm not sure if anyone else is allowed to join this thread????

    If I am allowed to join then I'd like to ask a quick question please?

    I read NROLFW (twice actually). All of the information is spot on and is very much in line with what my PT says. My question is this - do I have to start at stage 1?

    The only reason I ask is because I've been lifting weights with my PT for several months and I tried stage one but I didn't feel as though I worked as hard as I do in my PT sessions. Based on the exercises I feel like I'd be more suited to stage 3.

    Please don't think I'm trying to short cut things - I know there are no short cuts and I'm happy to do stage 3 twice if need be. Please any advice would be much appreciated.

    Thanks in advance

    Welcome! Of course you may join. :wink: Any woman that realizes strength training is the BEST way to burn fat is fine by me!

    Even though I had been strength training for a few months beforehand, I started at the beginning and I am almost done with the 16 workouts that Phase 1 consists of. Like kdiamond, I used weights that were challenging for me (for example I started off doing unmodified push-ups and upped the reps per set from the get-go) and it still was a good workout. I also agree with kdiamond in the fact that completing Phase 1 gives you a nice solid foundation to support the rest of the phases.

    Then again, I'm also one of those people that loves having an organized and structured routine to follow. :smile: I always have a plan for my workout--I never go to the gym and just roam or fiddle around until I figure out what I wanna do. That's why I love NROLFW so much. Even though I hate doing some of the exercises, chances are those are the best ones for me to do. :tongue:

    Thanks for your response. I am definitely a believer that strength training is THE way forward - I am done with long boring steady state cardio (I know it has it's place but I don't really count it as part of my training routine). I am off to the gym shortly so will take your advice and try the stage one workout again.

    Like you I'm super organised and I need to know what I'm doing in the gym - if I don't have a plan, it's best for me not to go.

    I'll give it another go and post back later to let you know how I found it. Have a wonderful day.:happy: :happy: :happy:
  • sunshine79
    sunshine79 Posts: 758 Member
    OMG! Ladies I did it! I begun NROLFW today, I used the most challenging weights I could and I worked so hard. It felt great! I feel as though this is what will lead me towards achieving my fat loss goals. I could write for days about how great it feels and how motivating it is to finally have a sensible but challenging program to follow.

    One more question: Assuming that I'm consistent and have my diet in order (which I do) How soon did you all start to see inch loss results? I have about 10 weeks before I move from London to the US and I'd like to have made significant change in that time - is this realistic.

    My aim is to lose an inch or more off each arm (as they're quite flabby) and 2 inches through my belly button (my fattest part - urgh!) I know it won't be an over night change but do you think I should start to see some difference within a month?
  • mocha76
    mocha76 Posts: 184 Member
    Welcome to all the new ladies!!!

    It is so nice to have others that are into lifting heavy!!

    I am finally moving to Stage 2 on tomorrow. My schedule has been kind of crazy the past couple weeks and I haven't been able to go to the gym as much as needed. I tell ya, working full time and being a single parent of an active (sports and school chorus) nine year old son has me running all the time. I should have been finished with Stage 1 last week. Oh well, I am moving on!! Yea!!! I have to make out my sheet tonight. I've been looking over the exercises the past couple of days and I am excited to do some new ones!

    Have a great day everyone!!
  • mocha76
    mocha76 Posts: 184 Member
    OMG! Ladies I did it! I begun NROLFW today, I used the most challenging weights I could and I worked so hard. It felt great! I feel as though this is what will lead me towards achieving my fat loss goals. I could write for days about how great it feels and how motivating it is to finally have a sensible but challenging program to follow.

    One more question: Assuming that I'm consistent and have my diet in order (which I do) How soon did you all start to see inch loss results? I have about 10 weeks before I move from London to the US and I'd like to have made significant change in that time - is this realistic.

    My aim is to lose an inch or more off each arm (as they're quite flabby) and 2 inches through my belly button (my fattest part - urgh!) I know it won't be an over night change but do you think I should start to see some difference within a month?

    Hi Sunshine!

    I think you will start seeing changes in your body, at least within a couple weeks. By the time you move to the US, you will be even more fabulous than you already are!!!
  • sunshine79
    sunshine79 Posts: 758 Member
    OMG! Ladies I did it! I begun NROLFW today, I used the most challenging weights I could and I worked so hard. It felt great! I feel as though this is what will lead me towards achieving my fat loss goals. I could write for days about how great it feels and how motivating it is to finally have a sensible but challenging program to follow.

    One more question: Assuming that I'm consistent and have my diet in order (which I do) How soon did you all start to see inch loss results? I have about 10 weeks before I move from London to the US and I'd like to have made significant change in that time - is this realistic.

    My aim is to lose an inch or more off each arm (as they're quite flabby) and 2 inches through my belly button (my fattest part - urgh!) I know it won't be an over night change but do you think I should start to see some difference within a month?

    Hi Sunshine!

    I think you will start seeing changes in your body, at least within a couple weeks. By the time you move to the US, you will be even more fabulous than you already are!!!

    Thanks for taking the time to respond. I'm pleased to hear that I should start seeing/feeling some changes within a few weeks, it'll keep me motivated.

    p.s - the afterburn feeling of my workout was super intense (I kinda liked it though) is this normal?
  • oddyogi
    oddyogi Posts: 1,816 Member
    OMG! Ladies I did it! I begun NROLFW today, I used the most challenging weights I could and I worked so hard. It felt great! I feel as though this is what will lead me towards achieving my fat loss goals. I could write for days about how great it feels and how motivating it is to finally have a sensible but challenging program to follow.

    One more question: Assuming that I'm consistent and have my diet in order (which I do) How soon did you all start to see inch loss results? I have about 10 weeks before I move from London to the US and I'd like to have made significant change in that time - is this realistic.

    My aim is to lose an inch or more off each arm (as they're quite flabby) and 2 inches through my belly button (my fattest part - urgh!) I know it won't be an over night change but do you think I should start to see some difference within a month?

    I think you will DEFINITELY see change in yourself within 10 weeks! As long as you keep up with the schedule and nutrition (lots of protein!), I think you can definitely achieve the specific goals you mentioned.

    And to answer your other question, yes, the afterburn of workouts can be intense and last for a bit! It's a good sign. :)
  • kdiamond
    kdiamond Posts: 3,329 Member
    I agree with the others - 2 to 4 weeks to see "change" even if it is just a small one. I am being very aggressive with this program...I up the weight every 3rd workout (depending on the workout) .

    For instance I started stage 1 doing step ups with 10 pound dbs, I am back on step ups in stage 4 now,...the first 2 weeks of stage 4 I used 15 pound dbs, this week (which is my 3rd workout) I used 20 pound dbs. I figure, the only way to progress is go up, it is very challenging to say the least! I have 1 more week doing this stage, I plan on trying 25's next week for the heck of it.

    I fully believe in this program, it is by far the best one I have done, and I've done a lot of different ones over the years. And even though I'm rounding out 11 weeks now I am still sore after every workout!
  • kdiamond
    kdiamond Posts: 3,329 Member
    Anyone else on Stage 4 yet? I wanted to document my weights:

    Stage 4A (3 sets of 8 reps, though I use my first set as my warm up set)

    Front Squat Push Press: 30#, 45#, 55# <<<if it weren't for the press part I could go much higher, it is HARD
    Step-up: (bench) 15#, 20#, 20# db's
    Dumbbell 1-pt Row: 15#, 20#, 20# db's
    Static Lunge w/ Rear Foot Elevated: 15#, 15#, 15# db's
    Push-up: Regular, bodyweight only
    Plank: 1.5 minutes
    Cable Horizontal Wood Chop: 30#, 30#, 30#

    Stage 4B (3 sets of 8 reps)

    Wide Grip Deadlift from Box: 45#, 65#, 85#, 85#
    Bulgarian Split Squat: 15#, 15#, 15# db's
    Underhand Grip Lat Pulldown: 60#, 65#, 75#
    Reverse Lunge from box w/ Forward Reach: 15#, 15#, 15# db's
    DB Prone Cuban Snatch: 20# db's <<<I am not doing the cuban snatch, I am doing a regular snatch, it just doesn't work for me
    Swiss Ball Crunch: bodyweight
    Reverse Crunch: bodyweight
    Lateral Flexion: bodyweight
  • barefootgirl27
    barefootgirl27 Posts: 1 Member
    hi ladies....


    I'm just starting .. I'm curios if you would mind sharing what weights you started out with????

    tia
  • sunshine79
    sunshine79 Posts: 758 Member
    I agree with the others - 2 to 4 weeks to see "change" even if it is just a small one. I am being very aggressive with this program...I up the weight every 3rd workout (depending on the workout) .

    For instance I started stage 1 doing step ups with 10 pound dbs, I am back on step ups in stage 4 now,...the first 2 weeks of stage 4 I used 15 pound dbs, this week (which is my 3rd workout) I used 20 pound dbs. I figure, the only way to progress is go up, it is very challenging to say the least! I have 1 more week doing this stage, I plan on trying 25's next week for the heck of it.

    I fully believe in this program, it is by far the best one I have done, and I've done a lot of different ones over the years. And even though I'm rounding out 11 weeks now I am still sore after every workout!

    I love that you take the time to respond - thanks and from your photos I can see that you not only talk the talk but you are walking the walk as you're in great shape - exactly what I'm aiming for :happy: :happy: :happy:

    I have a PT (who by the way is FAB) who takes the same approach as you in that he always pushes me to go as heavy with the weights as I can. Sadly I can't afford a PT anymore so I will be doing NROLFW and see him just once a month to keep on track.

    Today was my first proper workout and I can see why it's absolutely necessary to have a rest day in between each work out - I can already feel that I will be sore tomorrow. I am however looking forward to my next workout on Saturday.

    Thanks for all your advice. I'll be on this thread daily to get all the info I can as I feel that this is something I can really stick with and see results.
  • kensky
    kensky Posts: 472 Member
    kd, I just finished stage 3 and will begin 4 tomorrow. I have gone lighter than I wanted originally to get a hang of the movements and be sure I'm using good form but now I'm lifting much heavier and finally starting to really feel it for days after a workout.
  • kdiamond
    kdiamond Posts: 3,329 Member
    hi ladies....


    I'm just starting .. I'm curios if you would mind sharing what weights you started out with????

    tia

    Are you a total beginner to weight training? I'd probably start with 5 pounds db's and maybe 30 pounds for squats and deadlifts. If you're intermediate to advanced in weight training, I'd start with 10lb db's and the Olympic bar (45lbs) for everything else.
  • kdiamond
    kdiamond Posts: 3,329 Member
    I agree with the others - 2 to 4 weeks to see "change" even if it is just a small one. I am being very aggressive with this program...I up the weight every 3rd workout (depending on the workout) .

    For instance I started stage 1 doing step ups with 10 pound dbs, I am back on step ups in stage 4 now,...the first 2 weeks of stage 4 I used 15 pound dbs, this week (which is my 3rd workout) I used 20 pound dbs. I figure, the only way to progress is go up, it is very challenging to say the least! I have 1 more week doing this stage, I plan on trying 25's next week for the heck of it.

    I fully believe in this program, it is by far the best one I have done, and I've done a lot of different ones over the years. And even though I'm rounding out 11 weeks now I am still sore after every workout!

    I love that you take the time to respond - thanks and from your photos I can see that you not only talk the talk but you are walking the walk as you're in great shape - exactly what I'm aiming for :happy: :happy: :happy:

    I have a PT (who by the way is FAB) who takes the same approach as you in that he always pushes me to go as heavy with the weights as I can. Sadly I can't afford a PT anymore so I will be doing NROLFW and see him just once a month to keep on track.

    Today was my first proper workout and I can see why it's absolutely necessary to have a rest day in between each work out - I can already feel that I will be sore tomorrow. I am however looking forward to my next workout on Saturday.

    Thanks for all your advice. I'll be on this thread daily to get all the info I can as I feel that this is something I can really stick with and see results.

    You're welcome and thank you so much for the compliments! You don't need a PT anymore...as long as you have a good program (i.e. NROLFW) and you know what you're doing now you can handle it. And yes, I absolutely require a day (or 2!) between these workouts...they are brutal!
  • oddyogi
    oddyogi Posts: 1,816 Member
    hi ladies....


    I'm just starting .. I'm curios if you would mind sharing what weights you started out with????

    tia

    I wouldn't consider myself a beginner.. but I believe I started out with 60 lbs on squat and deadlifts, unmodified pushups, 40lb barbell on the back row (alternative for the cable machine), 15 lb dumbbells for step-ups, 15 lbs dumbbells for overhead press, 20 lb barbell for overhead pulldown (alternative for cable machine), and 10 lb dumbbells with lunges. I hate lunges!
  • SDehmer819
    SDehmer819 Posts: 441 Member
    How many of you are doing this at home??
  • Ellem86
    Ellem86 Posts: 204
    Hi all, hope you're having a great Friday! I completely believe that lifting weights will change the shape of your body over steady state cardio. I've just ordered the book and I am so excited about reading it. I''ll check in once I've read the book (probably with tons of questions1).
  • bizco
    bizco Posts: 1,949 Member
    Good Morning Ladies,

    For those of you who wonder if you're doing the prone jackknife correctly, here's a youtube video. They call it the swiss ball pike rollout. Enjoy!

    http://www.youtube.com/watch?v=a6q7k_D6DGQ
  • bizco
    bizco Posts: 1,949 Member
    hi ladies....


    I'm just starting .. I'm curios if you would mind sharing what weights you started out with????

    tia
    I don't have a barbell so I use dumbbells. I'm only in the beginning part of Stage 1 and here's what I started with:

    Squats: 20lb. in each hand
    Push-ups: regular ones
    Rows: 10lb. in each hand
    Step-ups: 15lb. in each hand
    Deadlifts: 15lb. in each hand. I'm going to ease into this one until my form is perfect so I don't injure my back.
    Shoulder Press: 10lb. in each hand
    Lat Pulldown: 40lb.
    Lunge: 15lb. in each hand - the book says to do 2 sets of 15 reps. I assumed this meant for each leg but 15 isn't an even number so I do 16 lunges (alternating legs so it's 8 each) for the first set, move to C2, then repeat the lunges for the 2nd set; so I'm doing a total of 32 lunges.

    Each time I do the workout I will try to progress the load on all lower body exercises as I feel my legs are pretty strong. Although my hamstrings are underdeveloped compared to my quads (most womens' are). However, I will ease into the shoulder exercises so I can build up the connective tissues surrounding the larger muscles. For shoulder presses I will use 10lb. dumbbells 2-3 times then progress to 12lb. dumbbells 2-3 times, then 15lb. 2-3 times, etc.

    I'm a beginner lifter but I did use 5 and 8lb. dumbbells for 2-3 months when working out to certain DVDs (Biggest Loser, The Firm, Jillian Michaels, etc.). I don't consider this true lifting, but rather cardio using light weights.
  • kdiamond
    kdiamond Posts: 3,329 Member
    hi ladies....


    I'm just starting .. I'm curios if you would mind sharing what weights you started out with????

    tia

    I wouldn't consider myself a beginner.. but I believe I started out with 60 lbs on squat and deadlifts, unmodified pushups, 40lb barbell on the back row (alternative for the cable machine), 15 lb dumbbells for step-ups, 15 lbs dumbbells for overhead press, 20 lb barbell for overhead pulldown (alternative for cable machine), and 10 lb dumbbells with lunges. I hate lunges!

    That's great!!! Good start. I know, lunges are evil. I get sick to my stomach and have to talk myself into going to the gym on the days I have lunges. Stage 4 is FILLED with them!!! YUCK!
  • sunshine79
    sunshine79 Posts: 758 Member
    I finally read all of this thread. One more question: in terms of diet I think I've been eating too few calories (I'm 5ft 5ins and weight 149lbs) trying to lose 10lbs of fat (I have scales that measure body fat percentage so trying to reduce my overall body fat percentage as it's quite high)

    I was eating 1380 calories per day and losing nothing for months :ohwell: :ohwell: but I know that eating less and exercising more is NOT the way to succeed so I've changed my goals to lose 0.5lbs per week and this allows me to eat 1680 calories per day. Is this a good move? This is still less that what NROLFW suggests for me but I think I will need to increase my calories gradually to reach the number it suggests?

    Any thoughts, ideas, sugestions would be so much appreciated as I think this is thing that's really hindering my weight loss. I need all the help I can get :wink: :flowerforyou:
  • mocha76
    mocha76 Posts: 184 Member
    Oh my!! So I completed 2A1 today! It was a beast! And I loved every minute of it!!!!

    There is nothing like going to the gym for a workout and you hit it hard for a good 35 minutes and you are done. The best part is, when I leave, I feel like I was in there for over an hour. I see people working out when I go in and they are still at it when I leave. I'm glad that isn't me anymore! Yea!! NRLW rocks!!!!
  • bizco
    bizco Posts: 1,949 Member
    Sunshine,

    I think it's smart to change your goal to lose 0.5lbs. per week, especially since you're only 10lbs. away from reaching your goal. That's how I finally busted through a 6-7 week plateau. But jumping up by 300 calories might be too much too fast. I would try increasing them by 150 per day for 2 weeks and then increase them by another 150. You can override your daily calories by customizing them.

    Read the "guide to calorie deficits" link in my signature. Great info from a certified trainer and MFP moderator.
  • sunshine79
    sunshine79 Posts: 758 Member
    Sunshine,

    I think it's smart to change your goal to lose 0.5lbs. per week, especially since you're only 10lbs. away from reaching your goal. That's how I finally busted through a 6-7 week plateau. But jumping up by 300 calories might be too much too fast. I would try increasing them by 150 per day for 2 weeks and then increase them by another 150. You can override your daily calories by customizing them.

    Read the "guide to calorie deficits" link in my signature. Great info from a certified trainer and MFP moderator.

    Thanks for the advice. I'll customize my calories now so I can go from 1380 up to 1530. I've been reading sooooo much about all of this calorie deficit thing and I think I finally get it. Eat more and exercise more - duh! It's fine to create a large deficit but it must be from a higher calorie base e.g eat 1700 burn 500 netting 1200 rather than eat 1200 burn 500 (for example?) netting only 700. I actually get it.

    Now all I need to do is to train my mind to accept that I can actually eat more. Thanks for your response
  • sunshine79
    sunshine79 Posts: 758 Member
    Oh my!! So I completed 2A1 today! It was a beast! And I loved every minute of it!!!!

    There is nothing like going to the gym for a workout and you hit it hard for a good 35 minutes and you are done. The best part is, when I leave, I feel like I was in there for over an hour. I see people working out when I go in and they are still at it when I leave. I'm glad that isn't me anymore! Yea!! NRLW rocks!!!!

    I did stage 2 workout A for the second time today and went really hard with the weights. I am loving it. I feel like I'm properly 'doing it' LOL :happy: :happy: :happy:

    Not to be a show-off or anything but after working so hard with the weights (I broke a real sweat), and using the free weights section with some confidence (even though it was full of guys and 'personal trainers') I felt pretty darned pleased with myself and, if I'm totally honest a little sorry for those cardio women going at it for ages on the boring treadmill.

    Now I'm into lifting weights I kinda feel as though I'm in a secret club that they don't know about - hee heev:laugh: :laugh: :laugh:

    Loving NROLFW:heart::heart:
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