New Rules of Lifting (for Women) Group - Part 2

shellbell525

I'm have an issue sticking to the low numbers on the core exercises. It never feels like enough, am i doing something wrong? Should I add weights or reps to make it more challenging?

elizabethblake

The scale was going up and so did my mesurements. I am now trying one technique that some body builders use. It's 2 weeks maintenance or surplus and 2 weeks with a calories deficite. It's a different kind of cycling. The deficite is not long enought to lose significant muscles and the the surplus is not long enought to gain alot of fat. I have been doing it for only 5 days and lost 1.4 pounds.

How much of a deficit are you doing? I'm going to have to go back to a deficit.

Half a pound a week, about 250 calories a day so very moderate

Yeah, that's what mine is set for too, actually 300 I think. I just think my numbers must be off. I'm going to lower my daily number by a couple hundred calories and see what happens. As long as I have enough energy for the workouts!

Love your new profile pic! Can't wait to show off my abs!

LabRat529

Bumping to put this on My Topics

Yanicka1

I'm have an issue sticking to the low numbers on the core exercises. It never feels like enough, am i doing something wrong? Should I add weights or reps to make it more challenging?

in the book they show you how to make it more challenging.

I posted my month 2 progress if anyone want to see

http://www.myfitnesspal.com/topics/show/379842-nrolfw-month-1-and-2

Be kind, I gave birth to 6 babies lol

idauria

I'm have an issue sticking to the low numbers on the core exercises. It never feels like enough, am i doing something wrong? Should I add weights or reps to make it more challenging?

in the book they show you how to make it more challenging.

I posted my month 2 progress if anyone want to see

http://www.myfitnesspal.com/topics/show/379842-nrolfw-month-1-and-2

Be kind, I gave birth to 6 babies lol

Be kind? Are you kidding me? You don't look like you've had ANY babies!!

idauria

I'm have an issue sticking to the low numbers on the core exercises. It never feels like enough, am i doing something wrong? Should I add weights or reps to make it more challenging?

I feel the same way. To make the swissball crunches more challenging I have been putting a weight plate on my chest. That definitely makes it more challenging. For push ups, I have been doing them on a decline. Definitely more resistance there. But even still I can keep going way beyond just 10 reps.

deninevi

I'm have an issue sticking to the low numbers on the core exercises. It never feels like enough, am i doing something wrong? Should I add weights or reps to make it more challenging?

in the book they show you how to make it more challenging.

I posted my month 2 progress if anyone want to see

http://www.myfitnesspal.com/topics/show/379842-nrolfw-month-1-and-2

Be kind, I gave birth to 6 babies lol

You look amazing! I can see a big difference!

LabRat529

My book arrived today. I'll officially be joining you gals... as soon as I figure out how to make this work for me. I'm excited to start lifting.

TluvK

Yanika - you look amazing! You have 6 kids? Unbelievable on so many levels. Way to go.

idauria - nice work on the decline push-ups!

I finished Stage 2 today. I think I'll be sad to see it go - I really enjoyed it. I increased my weight every workout and feel pretty strong right now. Although, like some others, my weight seems to be moving up a little bit, but my measurements are the same, so I'm going to relax until that changes (hopefully it doesn't!)

I haven't decided if I'll take a week off before Stage 3 yet.

idauria

Yanika - you look amazing! You have 6 kids? Unbelievable on so many levels. Way to go.

idauria - nice work on the decline push-ups!

I finished Stage 2 today. I think I'll be sad to see it go - I really enjoyed it. I increased my weight every workout and feel pretty strong right now. Although, like some others, my weight seems to be moving up a little bit, but my measurements are the same, so I'm going to relax until that changes (hopefully it doesn't!)

I haven't decided if I'll take a week off before Stage 3 yet.

I'll be done with stage 2 on Wednesday. I will start stage 3 the following Monday so that gives me a 4 day rest. That's enough for me. I don't like taking too many days off, it makes me feel lazy! I've been increasing weight with each workout for most exercises. My measurements haven't changed either but I think my pants are fitting better.

bizco

I'm have an issue sticking to the low numbers on the core exercises. It never feels like enough, am i doing something wrong? Should I add weights or reps to make it more challenging?

I felt the same way so during Stage 2 core exercises I increased the reps from 10 to 20 and I also did the more challenging versions like weighted Swiss ball crunches. Granted, I was in the gym longer but I felt I needed to do more than the book suggests.

Cooriander

Great thread, and so motivational - I hope to join this group in Mid November (: or sooner. I got the book a while back, and I am waiting until I can get the 'supplies' so I can do it @home. I may have to do some modifications for the pulley exercises....

I already got a spreadsheet set up. (:

deninevi

I'm have an issue sticking to the low numbers on the core exercises. It never feels like enough, am i doing something wrong? Should I add weights or reps to make it more challenging?

I felt the same way so during Stage 2 core exercises I increased the reps from 10 to 20 and I also did the more challenging versions like weighted Swiss ball crunches. Granted, I was in the gym longer but I felt I needed to do more than the book suggests.

I do the crunches on SB with weight in my hands, arms overhead-I find this variation to be the most challenging for me.

idauria

I'm have an issue sticking to the low numbers on the core exercises. It never feels like enough, am i doing something wrong? Should I add weights or reps to make it more challenging?

I felt the same way so during Stage 2 core exercises I increased the reps from 10 to 20 and I also did the more challenging versions like weighted Swiss ball crunches. Granted, I was in the gym longer but I felt I needed to do more than the book suggests.

I do the crunches on SB with weight in my hands, arms overhead-I find this variation to be the most challenging for me.

That's what I've been doing too for the past two workouts. I'm definitely feeling the burn while doing them!

bizco

I'm starting Stage 3 today and I'm nervous about the new moves, especially Workout A's dumbbell snatch and body matrix. If there are any ladies out there that are currently in Stage 3 could you please send me a friend request? We can share questions and experiences and offer support. Thank you!

tolygal

I've only been able to do 2 days a week lately, and it stinks cuz it takes so long to get through the phases. I've been thinking of joining a gym close to home, but it's so expensive when I would only use it once a week (my regular gym is at my work, which is over an hour from home). I just found out that one of them has a punch card I can do instead of a montly membership!!! It's 10 times for $35!! I think I'm going to do it - this will give me a way to lift 3 days a week again!! I just don't have a good setup a home and so I've given up trying to make it work and just do it at the gym. I'm excited!!

Yanicka1

I've only been able to do 2 days a week lately, and it stinks cuz it takes so long to get through the phases. I've been thinking of joining a gym close to home, but it's so expensive when I would only use it once a week (my regular gym is at my work, which is over an hour from home). I just found out that one of them has a punch card I can do instead of a montly membership!!! It's 10 times for $35!! I think I'm going to do it - this will give me a way to lift 3 days a week again!! I just don't have a good setup a home and so I've given up trying to make it work and just do it at the gym. I'm excited!!

It's a great idea!!!

I am having trouble with stage 2. In stage one, I was increasing my weight every workout...it was great, in stage 2 I can't manage to increase my weight very much. Maybe I really started too low in stage one but it is a bit depressing not see too huge increase in strenght in stage 2.

duckpond11

bump

elizabethblake

I've only been able to do 2 days a week lately, and it stinks cuz it takes so long to get through the phases. I've been thinking of joining a gym close to home, but it's so expensive when I would only use it once a week (my regular gym is at my work, which is over an hour from home). I just found out that one of them has a punch card I can do instead of a montly membership!!! It's 10 times for $35!! I think I'm going to do it - this will give me a way to lift 3 days a week again!! I just don't have a good setup a home and so I've given up trying to make it work and just do it at the gym. I'm excited!!

It's a great idea!!!

I am having trouble with stage 2. In stage one, I was increasing my weight every workout...it was great, in stage 2 I can't manage to increase my weight very much. Maybe I really started too low in stage one but it is a bit depressing not see too huge increase in strenght in stage 2.

I didn't increase my weights a lot in stage 2 either, I did two of each workouts before increasing if I remember correctly. The lifts are more complex and I guess I was a little afraid of hurting myself. I'm trying to increase my weights each workout in Stage 3, but there are some where I'm still the same and not sure I'll be upping the weights - but I'm going to try... (YTWL, I'm lookin' at you!).

ruststar

Is anybody having a hard time with the 1-point rows in level 2? I find I'm struggling to just maintain my balance, that doing the rows with my piddly 5-pound weights is almost useless. If the point is to build balance, why bother with the weights at all? I'm not seeing the purpose behind this move and I'm afraid I'm going to fall over.

Another probelm: the deadlift from box. My gym only has those plastic aerobic steps to use, and the combination of my body weight and 95 pounds of weights makes that thing bow in the middle in a scary way. I'm afraid I'm going to break the step, which would be humiliating. Is it okay to just do regular deadlifts and maybe just squat a little lower?

AnaNotBanana

I didn't increase my weights a lot in stage 2 either, I did two of each workouts before increasing if I remember correctly. The lifts are more complex and I guess I was a little afraid of hurting myself. I'm trying to increase my weights each workout in Stage 3, but there are some where I'm still the same and not sure I'll be upping the weights - but I'm going to try... (YTWL, I'm lookin' at you!).

Agreed!! Some of these I've been able to increase a significant amount because I started out low so I could make sure my form was correct and that I wasn't going to hurt myself. On others I haven't been able to increase much. I really underestimated how much the Dumbbell Single Arm Overhead Squat. I started with 5 lbs/10 lbs but doubt I'll get much past the 10 lbs/20 lbs that I'm at now. YTWL is another one that I haven't made a increased my weights significantly. It still manages to kick my butt every time though. The place where I'm seeing the biggest progress is the Body Weight Martrix. I've managed to cut 2 minutes off my time. The first time through it took me 5 minutes now I'm down to 3.

fitrunnermd

I was hoping that I would find a thread of folks doing the New Rules of Lifting for Women and here you are. I had completed stage 1 over the summer then fell off the wagon. Now I'm ready to start up again next week. (This week is too crazy to start anything new). I'm also running 2 - 3 times a week. I know according to the book that much cardio is unnecessary but I love the sense of accompliment I get as I increase my mileage so I'm going to keep doing it as long as it doesn't become too much. I want to eventually run another half marathon (I have run 2 very slowly). How are you ladies tracking your macronutrients on this site?

a_stronger_steph

I was hoping that I would find a thread of folks doing the New Rules of Lifting for Women and here you are. I had completed stage 1 over the summer then fell off the wagon. Now I'm ready to start up again next week. (This week is too crazy to start anything new). I'm also running 2 - 3 times a week. I know according to the book that much cardio is unnecessary but I love the sense of accompliment I get as I increase my mileage so I'm going to keep doing it as long as it doesn't become too much. I want to eventually run another half marathon (I have run 2 very slowly). How are you ladies tracking your macronutrients on this site?

Welcome! Do you think you'll repeat (some or all of) Stage 1, or jump into Stage 2?

I've also been running about the same amount. I was training for a 5k, which was amazing, and I think I got bit by the running bug... I'd like to work up to a 10k next, and maybe a half marathon as a more long-term goal. Not sure if I'll want to do a full marathon ever. I just really love how running feels. Of course, I love how lifting feels, too! Would WAY rather be doing both than just the running, haha.

As for macros, I track protein, carbs, fat, fibre, and sodium. I've set my protein to 25 or 30% (can't remember which at the moment), though admittedly I often struggle to meet that. Protein shakes have helped a lot!

idauria

I was hoping that I would find a thread of folks doing the New Rules of Lifting for Women and here you are. I had completed stage 1 over the summer then fell off the wagon. Now I'm ready to start up again next week. (This week is too crazy to start anything new). I'm also running 2 - 3 times a week. I know according to the book that much cardio is unnecessary but I love the sense of accompliment I get as I increase my mileage so I'm going to keep doing it as long as it doesn't become too much. I want to eventually run another half marathon (I have run 2 very slowly). How are you ladies tracking your macronutrients on this site?

Welcome! Are you going to repeat stage 1 or jump right into stage 2? I have one more workout in stage 2 this week and will be starting stage 3 next Monday. As far as macronutrients go, I have it set for 30% carbs, 40% protein, and 30% fat. I am trying to eat a low sugar/lowish carb diet.

crackerjack345

I need some advice...

I've had an absolutely crazy two weeks, not the least of which was my hubby being out of town, which means with 5 kids the gym wasn't an option. I'm thinking about just starting over on my NROLFW. I was only 6 workouts into it. What do you think? Start over or just pick up where I left off?

a_stronger_steph

I need some advice...

I've had an absolutely crazy two weeks, not the least of which was my hubby being out of town, which means with 5 kids the gym wasn't an option. I'm thinking about just starting over on my NROLFW. I was only 6 workouts into it. What do you think? Start over or just pick up where I left off?

Honestly... Stage 1 is so long I would probably just pick up where you left off. Maybe repeat the last week of workouts that you did (before your life got crazy for a while). But in the end it's up to you!

idauria

I need some advice...

I've had an absolutely crazy two weeks, not the least of which was my hubby being out of town, which means with 5 kids the gym wasn't an option. I'm thinking about just starting over on my NROLFW. I was only 6 workouts into it. What do you think? Start over or just pick up where I left off?

Just pick up where you left off. I doubt you lost much strength in two weeks. Try to use the same weight or heavier than your last sets. If it's too heavy then drop down a bit and increase again next time.

bizco

Is anybody having a hard time with the 1-point rows in level 2? I find I'm struggling to just maintain my balance, that doing the rows with my piddly 5-pound weights is almost useless. If the point is to build balance, why bother with the weights at all? I'm not seeing the purpose behind this move and I'm afraid I'm going to fall over.

Another probelm: the deadlift from box. My gym only has those plastic aerobic steps to use, and the combination of my body weight and 95 pounds of weights makes that thing bow in the middle in a scary way. I'm afraid I'm going to break the step, which would be humiliating. Is it okay to just do regular deadlifts and maybe just squat a little lower?

The point of the exercise goes way beyond building balance. You're working the hamstring of the grounded leg. You're doing a row which when done properly works the back, biceps and shoulders; the more weight you use the greater the benefit assuming your form is good. You're correct that 5 pound weights are useless. One option would be to keep both feet on the ground and do standard bent-over 2-dumbbell rows so you can build up the weight. Then, do the exercise as shown in the book using your light weights.

Is your step platform like the one shown in the book? If so, it's rated to hold up to 300lbs. If your load exceeds this then do regular deadlifts.

bizco

How are you ladies tracking your macronutrients on this site?

I have my percentages set to 50/30/20 carbs/protein/fat. I'm not worried if I go over on protein on any particular day, 30% is the minimum I need to consume each day. On days I lift, I aim for more protein and less carbs but still keep within my total calories.

In case you don't already know, you can customize your macro percentages (and other stuff) by going to My Home>>Goals>>Change Goals>>Custom. Save your changes. I highly recommend increasing your fiber to at least 25g and decreasing your sodium to 1800-2100mg. MFP's default macro %s are way off in my opinion; they're geared toward total sedentary lifestyles (i.e. only 15% protein).

Welcome to the group!

bizco

I need some advice...

I've had an absolutely crazy two weeks, not the least of which was my hubby being out of town, which means with 5 kids the gym wasn't an option. I'm thinking about just starting over on my NROLFW. I was only 6 workouts into it. What do you think? Start over or just pick up where I left off?

If you did 6 total workouts (3 each of Workout A and then I would just pick up where you left off. You still have 10 total workouts left which I think is plenty of time to build up your muscle base. Try to increase the weights you use each time, but of course don't sacrafice form to do so. Good luck!