New Rules of Lifting (for Women) Group - Part 2
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Push-ups - body weight, 4 risers on step bench
What kind of pushups are you doing - incline or decline? I found that regular pushups weren't challenging anymore so I started putting my feet up on my step up risers and doing it that way. I also started doing the T-pushups as shown in the book and I was sore for 2 days! I am going to stick with those.
hahahahahahahahaha! Pardon me while I laugh hysterically! ;o)
I'm doing incline pushups, I think it'll be awhile before I'm doing decline or T-pushups! But then again, I haven't even looked at the future stages yet, so maybe not! Good on you!
I'm glad I was able to give you a good laugh today! Those T-pushups are tough but you'll get there. I've been doing pushups for a while because Jillian Michaels does them in all her dvds. I can do about 20 regular ones without too much effort. Any more than that my arms start wobbling.0 -
I did the decline until the last stage when you are supposed to do 4 sets of 20. I am now shaking/crying when I get to number 12 of the last set. 30 seconds rest is a blip between sets!0
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When do you do 4 sets of 20? I don't remember seeing that as part of stage 1. Sounds brutal!0
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Idauria, you don't have to worry about it until the last stage (7) and then it turns into a high-rep-fest!0
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Idauria, you don't have to worry about it until the last stage (7) and then it turns into a high-rep-fest!
Ok, good. I won't worry about it until then! I'm just taking it one stage at a time.0 -
I'm so glad to find this thread! I read the book and started the workouts two weeks ago and tomorrow I'll be starting week 3 of level 1. I had been lifting for a while but really didn't know if I was doing the right thing. It feels weird to be doing only 5 moves in a workout and resting for so long (I used to record my weight workouts as circuit training because I barely rested between sets). My biceps have shrunk because I'm not doing bicep curls anymore, but in general I think I'm getting a good workout. I like the intervals a lot - I did a 5k this week and saw a tremendous difference in my time even though I hadn't run that distance in a while.
I have questions about the calorie amounts in the book. I'd been following the guidance of eating the maintenance calories of my goal weight to create a deficit, which put me at about 2100 calories per day. Since my age and BMI (41, and 32) put me into a different category, the book's formulas put me at 1700 a day, 1900 when I work out. I've gained weight, though, even though I'm eating less, and I don't know if I'm doing the right thing. I feel like I'm working out less (though I'm finally doing it correctly, form and weight wise) but also eating less and it's confusing. I'm focused on trying to go from 27% BF to 18%, which is about 20 pounds of fat to lose. Am I retaining water or am I actually putting on weight?0 -
I'm so glad to find this thread! I read the book and started the workouts two weeks ago and tomorrow I'll be starting week 3 of level 1. I had been lifting for a while but really didn't know if I was doing the right thing. It feels weird to be doing only 5 moves in a workout and resting for so long (I used to record my weight workouts as circuit training because I barely rested between sets). My biceps have shrunk because I'm not doing bicep curls anymore, but in general I think I'm getting a good workout. I like the intervals a lot - I did a 5k this week and saw a tremendous difference in my time even though I hadn't run that distance in a while.
I have questions about the calorie amounts in the book. I'd been following the guidance of eating the maintenance calories of my goal weight to create a deficit, which put me at about 2100 calories per day. Since my age and BMI (41, and 32) put me into a different category, the book's formulas put me at 1700 a day, 1900 when I work out. I've gained weight, though, even though I'm eating less, and I don't know if I'm doing the right thing. I feel like I'm working out less (though I'm finally doing it correctly, form and weight wise) but also eating less and it's confusing. I'm focused on trying to go from 27% BF to 18%, which is about 20 pounds of fat to lose. Am I retaining water or am I actually putting on weight?
First off, I hate having to quote! I'll be happy when they reformat the message boards so you know when someone's replied to you, etc.
Okay, off my soapbox. I think a lot of people who start NROLFW gain weight at first. For every post I've read where someone has gained a couple/few pounds, they come back later and say it's gone. Maybe it's water weight from muscle repair. But to really know for sure, how have your eating habits changed? You say you're eating less, are you eating more processed foods, or just less of what you were eating before you started the program?0 -
I'm just starting Phase 1 Week 5 but I've already noticed progress that I cant help but share:
Work Out 1/Work Out 5
Bench Press (yes i know its not included but i felt like seeing what i'd increased my strength to): 45 lb bar/ 75 lbs
Squats: 45 lb bar/ 115 lbs
I cant get over how much I increased those two lifts in just a month's time. My weight is about a pound less and i've lost several inches. I LOVE this program!!! I'll post a full update with pictures and stats once i complete phase one in 2 weeks!0 -
You say you're eating less, are you eating more processed foods, or just less of what you were eating before you started the program?
I have been eating mostly unprocessed food, trying to eat lean protein at every meal - though I struggled to get enough in and still stay within my calorie goals, so I just recently added protein powder. When I reduced the calories I just ate less of what I was doing before. I'm thinking I might need to focus more on getting the protein I need - more like 145 grams if you go with 1g for every pound of lean muscle.0 -
You say you're eating less, are you eating more processed foods, or just less of what you were eating before you started the program?
I have been eating mostly unprocessed food, trying to eat lean protein at every meal - though I struggled to get enough in and still stay within my calorie goals, so I just recently added protein powder. When I reduced the calories I just ate less of what I was doing before. I'm thinking I might need to focus more on getting the protein I need - more like 145 grams if you go with 1g for every pound of lean muscle.
Hi Ruststar - we are close to the same age, although you are much leaner than I am. I am still trying to figure out what calorie level to get to that will allow me to feel like I"m getting enough to eat to fuel my workouts, but still lose. I am not exactly following the books guidelines for food intake, but this strategy worked for me when I tried it: approximately 1700-1800 calories 5 days a week, 2000-2300 calories 2 days a week. 2300 is my maintenance calories for my current weight. I workout 5 days a week. I was previously doing NROLW 3x and cardio 2x, burning about 300 calories for each of those workouts. I lost about 1.5 pounds that week, my average calories for the week was 1955. I usually get between 100-140 grams of protein a day, and my LBM is 140 pounds. I don't know if following that eating schedule caused me to lose too much LBM - I expect some loss of LBM because I am so obese. I've read that it's ok to lose about 25% LBM if you are very obese.
Because I have a lot to lose and feel I can get away with it, I am trying out a more aggressive program this week. We'll see how it goes. I think when you get into the leaner category you have to be a lot more careful with your calories, and eating more is what is going to help you lose. I would say that if following the rules in the NROLW book causes you to gain weight for more than 1 or 2 weeks in a row, you could go back to your old strategy that was working for you. I mean, why would you want to decrease your calories if you were losing just fine eating more? If it ain't broke, don't fix it
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I finished my third NROLFW workout, and I definitely need to up my weights! I'm barely sore today, so I'm trying to figure out how hard to push myself and when. I have the disadvantage of only having dumbells to work out with, so I'm going to have to get creative with my squats and deadlifts, where I'm pushing the limits of the available weights I have. Any suggestions?0
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I'll be up to level 1 workout 6A today. I plan on using the 45lb barbell for squats today. Wish me luck!0
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I'll be up to level 1 workout 6A today. I plan on using the 45lb barbell for squats today. Wish me luck!
Good luck. Did you felt it when you started doing 3 sets? I am barely soar anymore but can't up my weights.0 -
I'll be up to level 1 workout 6A today. I plan on using the 45lb barbell for squats today. Wish me luck!
Good luck. Did you felt it when you started doing 3 sets? I am barely soar anymore but can't up my weights.
Oh yeah I feel it! I was definitely feeling it while doing the squats and my legs are a little sore now but not bad enough that I can't walk, lol. I definitely feel them getting stronger. I'll be doing a lot of stretches today.0 -
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anyone get really tired/hungry two days after doing a super hard work out? this is very un-like me...0
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anyone get really tired/hungry two days after doing a super hard work out? this is very un-like me...
Yes!! but for me it's the day after I lift - starving!!
I had the first "bonus" workout of stage 1 yesterday. My legs are KILLING me today. I did 150 squats with 20 pounds.... I probably could've done another 20-30, but I was sweating like a pig, bored and I just kept thinking how sore I was going to be the next day. that's what I get for starting out using only 20 pounds for squats!
I am NOT looking forward to "bonus" workout number 2 tomorrow!0 -
I really need to get myself some glove to lift. My muscles are doing ok but my handa are killing me. For exemple, I am doing step-ups with 25 pounds. I have to stop every 10 rep because my hands can't hold my weights anymore!!!! but my legs are ok.0
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I really need to get myself some glove to lift. My muscles are doing ok but my handa are killing me. For exemple, I am doing step-ups with 25 pounds. I have to stop every 10 rep because my hands can't hold my weights anymore!!!! but my legs are ok.
I'm thinking about getting gloves too. My hands hurt after a while plus I need something to help get a better grip. Sometimes my hands are sweaty and I am afraid the weights will slip out of my hands!0 -
I remember the NROLFW book actually talking about grip strength being connected to longevity. I toughed it out and now find gloves to be more cumbersome than they are worth. There was a learning curve (callous curve?) though.0
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I remember the NROLFW book actually talking about grip strength being connected to longevity. I toughed it out and now find gloves to be more cumbersome than they are worth. There was a learning curve (callous curve?) though.
Yes, I've developed some callouses for sure. Although I still wish I had gloves. How long did you have to tough it out before it got better?0 -
anyone get really tired/hungry two days after doing a super hard work out? this is very un-like me...
Yes!! but for me it's the day after I lift - starving!!
I had the first "bonus" workout of stage 1 yesterday. My legs are KILLING me today. I did 150 squats with 20 pounds.... I probably could've done another 20-30, but I was sweating like a pig, bored and I just kept thinking how sore I was going to be the next day. that's what I get for starting out using only 20 pounds for squats!
I am NOT looking forward to "bonus" workout number 2 tomorrow!
Good lord! I am such a wimp!!!! I think I did 50 squats and felt like that was a lot! Like you, I got bored doing them and quit before I should have. I started the program squatting with 12 lb. DBs but my new gym only has 10 and 15s so I used the 15s. The step-ups were what was really tough! (for me)
I think I'm going right into Stage 2 next week without taking the week off like I'd planned. We'll be on vacation the third week in October and I won't be lifting except maybe Monday of that week, so that will be my "rest" week. I'm also going to use my Groupon for four Crossfit classes starting tomorrow - heaven help me - so Stage 2 will be lifting 2x/week instead of 3, at least until I'm done with the Crossfit classes.
I'm excited about starting a new stage!0 -
Hi girls! I just started the program this week and finished my second session today. I feel amazing and can't wait to see how strong I get! I've noticed some people talking about the weights making your hands hurt when doing lunges and step-ups, and I've been offsetting the pain by setting the weights on my hips. I figure the weight is still added, so its okay. Is there anything wrong with this, are they supposed to hang?0
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Hi girls! I just started the program this week and finished my second session today. I feel amazing and can't wait to see how strong I get! I've noticed some people talking about the weights making your hands hurt when doing lunges and step-ups, and I've been offsetting the pain by setting the weights on my hips. I figure the weight is still added, so its okay. Is there anything wrong with this, are they supposed to hang?
I didn't have grip problems until I got to the 25# DBs. At times I put them on my shoulders, when they got too heavy to hold. I don't think it hurt my form.0 -
I finished my third NROLFW workout, and I definitely need to up my weights! I'm barely sore today, so I'm trying to figure out how hard to push myself and when. I have the disadvantage of only having dumbells to work out with, so I'm going to have to get creative with my squats and deadlifts, where I'm pushing the limits of the available weights I have. Any suggestions?
I was worried about this while I was going through Phase 1 also. I was crazy sore for the first week then it tapered off. I never experienced soreness like I did in the first week. I think a lot of the soreness the first week was attributed to the fact that my body was getting use to movements it hadn't done before/in a long time. I definitely pushed myself during Phase 1 but was hardly ever sore. I don't think that soreness is an indicator of how hard you worked. As for modifications for the exercises I'm not really sure what you can do but I think the most important thing to remember is to keep your form correct. If you find something that works let us know.0 -
On Sunday I'm starting Phase 2 (yay!!!). I've been working out at home since my boyfriend has most of the equipment I need. The one thing that we don't have is an aerobic step or plyo box. For the step ups I've been using the steps in the garage but that just isn't going to cut it for some of the exercises in Phase 2. First I looked into buying one but they are fairly expensive and have a limited height range. Then I started researching how to build a plyo box and most were pretty complex considering the only carpentry experience I have is putting together a coffee table from IKEA. Then I found this website with simple boxes and simple instructions:
http://www.georgehernandez.com/h/aaBlog/post.asp?PostID=614
I've recruited my boyfriend to help me build them this weekend and hopefully they will work. Anyone else in Phase 2 working out at home?0 -
Have any of you started this program from a calorie restricted diet? I've lost my first 20 that way, and I've switched to maintenance level for the first month, per the author's instructions. I'm so full and it makes me feel uneasy about losing weight. I imagine this will go away in time as my metabolism speeds up? I'm avoiding junk, btw.0
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I restricted my calories for the first two weeks because I was burning less calories. I gained 4 pounds that I have to assume was water weight. This week I upped my calories to where they were before starting this program, and the weight is drifting back downwards. It's still a deficit, just not a 1 pound a week deficit.0
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Hi ladies - just had a question/observation. The trainer at my gym is aware of my lifting routine - he's the one who recommended the book to me, so although he's not training me, he gives me tips occasionally when he sees me. Anyway - I was doing 70# dead-lifts and when I finished my set he asked me if it had challenged me. Well, I was sweating and felt a little tired, so I said, I suppose so. I've always been hesitant to add lbs to my deadlift because it seems like an easy exercise to injure myself on.
He told me that I should be deadlifting around what I'm squatting. Did you all know that? I squat 120#. So, we added weight so I was doing 110# deadlifts. I went up 40 lbs! Did my 12 reps and was FINE. In fact, it felt REALLY good. I am a person who typically pushes myself, so, to be honest, this really disappointed me that I thought I was challenging myself when clearly I wasn't.
I guess the motto should be to try heavy and if it's impossible, go lower, instead of starting really low and going up....hmmmm.0
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