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Hey ! My name is Brandi, I'm 34yrs old. I have started stage 1 over recently (i was 2 weeks into stage 2 and then life happened and I lost focus for a bit) I love how lifting makes me feel and am looking for a few friends along the way!
Yea Brandi!! Glad you're back! I know what you mean about life and you gotta do whatcha gotta do, but I'm glad you are doing you now too!
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Hi all, I am just starting this program today... I am not new to working out but this will definitely be a good challenge for me. I keep gaining and losing the same 10-15 every year... somehow I need to find a way to keep it off.
Where is the best place to look or post questions regarding this workout program. I am confused by the log in the book. On the blank log it only goes up to Workout 4 but I see in stage 1 it goes to 8?? Also concerned that for some of the moves, I don't (or my gym) does not have the equipment, for example, the step to do the dead lifts... Any advice support would be appreciated.
I am 47, married, no 2-legged kids but 3 4-legged ones, 1 dog, 2 cats... I am a stress eater and at times a binge eater... Under a bit of stress now since I cannot run due to knee issues currently but some other stressors - which brings me to another question.... any runners out there using this program in addition to running??
Well off to the gym for workout #1 Stage 1. Feel free to friend me!
If you click discussion above this post, you'll see a list of topics. There are Stage topics and all other variations as well, but the best information can be found by asking in the Daily Chat thread. There are women there who have and are already well into the program.
What was your question about the log? I think the way he describes it is pretty confusing but once you get it laid out it's not so bad. He supersets many of the exercises, that is he combines 2 or more exercises in groupswhich you would do together alternating the first and 2nd before repeating. In Stage 1 A for instance you would start with squats and do both reps, then move onto the first superset, doing 1 set of pushups followed by 1 set of seated rows, then repeat pushup set and seated row set. Then move to the next superset and do the stepups followed by the prone jackknife, and then repeat those 2 again. And that's your A workout.
You can see you have a different number of lifts per workout, and you should rest the designated interval between each exercise.
Your next workout session would be a B workout and if you look you'll see deadlifts are all done together followed by 2 more supersets.
Questsion?0 -
Hi all, I am just starting this program today... I am not new to working out but this will definitely be a good challenge for me. I keep gaining and losing the same 10-15 every year... somehow I need to find a way to keep it off.
Where is the best place to look or post questions regarding this workout program. I am confused by the log in the book. On the blank log it only goes up to Workout 4 but I see in stage 1 it goes to 8?? Also concerned that for some of the moves, I don't (or my gym) does not have the equipment, for example, the step to do the dead lifts... Any advice support would be appreciated.
I am 47, married, no 2-legged kids but 3 4-legged ones, 1 dog, 2 cats... I am a stress eater and at times a binge eater... Under a bit of stress now since I cannot run due to knee issues currently but some other stressors - which brings me to another question.... any runners out there using this program in addition to running??
Well off to the gym for workout #1 Stage 1. Feel free to friend me!
If you click discussion above this post, you'll see a list of topics. There are Stage topics and all other variations as well, but the best information can be found by asking in the Daily Chat thread. There are women there who have and are already well into the program.
What was your question about the log? I think the way he describes it is pretty confusing but once you get it laid out it's not so bad. He supersets many of the exercises, that is he combines 2 or more exercises in groupswhich you would do together alternating the first and 2nd before repeating. In Stage 1 A for instance you would start with squats and do both reps, then move onto the first superset, doing 1 set of pushups followed by 1 set of seated rows, then repeat pushup set and seated row set. Then move to the next superset and do the stepups followed by the prone jackknife, and then repeat those 2 again. And that's your A workout.
You can see you have a different number of lifts per workout, and you should rest the designated interval between each exercise.
Your next workout session would be a B workout and if you look you'll see deadlifts are all done together followed by 2 more supersets.
Questsion?
I understand how and when to do the workouts, I am just confused about the use of the log sheets... don't seem to fit with the schedule... hopefully I can figure it out... I did start the workouts Monday but it has been a bad week... we had to put our elderly cat to sleep Monday night... I have been doing the workouts but diet has been way off (I am a stress eater). I just have to find time to read through the posts and see what I can figure out.0 -
Hi. I joined this group about a week ago but haven't posted. After reading a lot of the posts here I feel really out of place. I'm so much heavier and out of shape than you all. I'm 55 yrs old and mother of 2 daughters and 4 grandbabies. I've been married to my Sweetie for 32 years. I work full time at a sit down desk job in a casino. I was my heaviest 2 yrs ago (230 lbs). I lost 60 lbs doing Weight Watchers and zumba classes 3 days a week. I gradually quit doing both and have gained back 20 plus pounds. I'm back up to 196, I refuse to hit the 200 mark again! I've always wanted to lift but have been afraid of it. I learned about this book about a month ago and just recently ordered it. It came in the mail today and I've started reading it and decided no time's better than "now" to get started. I don't want to start the program until I've finished the book and understand more on how it all works. But I wanted to introduce myself to everyone and will probably have questions as I go. Like I said I'm 55 years old, 5'2" and weigh around 196. My goal is 120-130 lbs. I took all my measurements because from what I've read weight gain will probably happen so have decided to use my inches as a tool of measuring my progress. According to MFP my calorie intake should be 1200 daily, haven't figured out my calories yet for NROLFW. As someone completely new to lifting any suggestions on the amount of weight I should start with? I'm thankful you've allowed me to join your group and am looking forward to meeting everyone.0
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My fitness goals are: to lose about 10 pounds (nothing written in stone – as I’ll see how I feel as I tone up).I would like to have well defined arms and a flatter, firmer tummy.
I am 54 years old, 5’4” and 137 pounds. While I am not over fat, I don’t feel or look my best. I work full time in a somewhat sedentary job. I try to walk around the office when I need to talk to people. I always stand when I answer my phone. I was hit by a car many, many years ago and have degenerative disks so I am very thoughtful as to what I do - crunches scare me.
I enjoy hiking – when we have decent weather – it rains a lot here. I am not a big fan of the cardio machines in the gym (ie elliptical, treadmill), they give me vertigo and I find them very boring. I don’t mind the rowing machine but, I can get bored with it as well. I really do enjoy any dance class – such as Zumba. And I stretch; I think this is my favorite part of exercise.
Monday – Zumba
Tuesday –weights
Wednesday – Yoga and Zumba
Thursday – Yoga or Weights
Alternate Fridays – Weights one Friday and a Cardio class the next.
Saturday – Zumba
Sunday – Rest day (this can change depending on what I am doing in the week)
On my weight days, I warm up by bouncing a medicine ball 30 to 50 times (alternate sides) and doing step ups on the BOSU. Much of my exercises are performed on the BOSU to help engage my core. I do squats, lunges and plies (with weights). I do deltoids, bicep and triceps (skull crusher) work with a weighted bar or weights. For abs, besides the BOSU, I do the ball transfer from feet to hands and I do the plank. This is what I was doing before I found NROL4W - It's all going to change now.
I eat about 1200 to 1300 calories a day and I DO eat my workout calories back. My food diary for today is a typical of what I eat. I have now upped my calories to 1700 a day and MFP told me that I would gain weight- scared me a little but I am going to try this.
The reason I have asked for help is that I keep doing the same thing and am not seeing any significant results. I am consistent with my gym days and I do work up a sweat. I just find that there is a lot of confusing info on MFP and I am a bit old school in my understanding, I am confused about the calories in and out thing.
I am going to Hawaii in May 2013 and I want to be able to RAWK a bathing suit on the beach.
How is this for my health + aesthetic goals?
Namaste, Kristine0 -
Hi all!
I am introducing myself for the first time to this group (I think, because I can't find where I did so before so...)
I found out about NROL4W early this past summer, bought the book, and fell in love with the workouts. I was already running and strength training but felt like I was on a plateau. I already loved strength training and was very happy to see that I could actually lift heavy weights! Running, however, was something I tolerated. Unfortunately, I have to run because I am in the Air National Guard and have been having trouble with passing my fitness tests. That is a long story that started over two years ago, but I will tell you that I've got one more chance to pass or else I'll be kicked out. That chance is coming up fast, April 2013, and I've let myself slide too much.
So back to a few months ago: At the beginning of August I was doing great! I still wasn't a fast runner but could push myself enough to pass the running portion of the test; however, I was feeling and looking strong. I was eating great, my arms and legs were showing definition, my skin looked better, I was happy with my weight lifting progression, and I was starting to like going for a run. By the second week of August I was 3/4 of the way through Stage 1 and already thinking about AMRAPs. Then I somehow hurt my back. Really, I guess I aggravated a problem that was already there (not the first time) but it put me out of doing any exercises for two weeks. All I was doing on that day was laundry and cleaning. I knew I had hurt it again as soon as I stood up from cleaning the tub. This was the worst my back has ever felt and because I was still having problems after those two weeks passed it literally deflated my motivation. I had to postpone my fitness test from September, which sucked because I knew I could have passed it, and took it in October only to fail it by three tenths of a point! Since then I just haven't wanted to do anything until last week. It's still been hard to get back on the workout wagon and everyday I have to push myself just to eat better.
So here I am, again, looking for motivation and support. It really sucks to start all of this again right before Christmas but I just can't put it off any longer. I'm hoping that I can start again on Friday since the next two days are going to be busy for me. I'm just not sure yet if I will get back to running first or lifting but I'm going to try to be on MFP everyday.
Happy Holidays,
~Amanda0 -
Hey Amanda,
just wanted to say good luck and sending you lots of motivation! I have so been there. Periodically have a bad back and find it very frustrating but try and stay positive, all the benefits of exercise don't need to all be high intensity. Start off walking if running and lifting are a problem still - it will all help.
I use my dogs as motivation. When I don't want to run I think if I walk them i will have to be out for longer. So its easier to run them!
Last Jan I started back running after almost 1.5 years off. The first day I went out I couldn't even run 2 miles without stopping all the time but by the Thursday of that week i could run 3 miles without stopping. Muscle memory is a great thing and your body will get back into it fast just keep positive and being on here is great for a bit of encouragement.0 -
Hi, My name is Martha. I have gained weight in the last couple of years and can't seem to get it off--have been trying by using the low-calorie program on My Fitness Pal, but I'm not getting anywhere, so I thought I'd try this. I just got the book last night and will start reading it today. Hope to be ready to start the program on Sunday at the gym. I've done a few of the exercises, but probably with lower intensity!0
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Hey Amanda,
just wanted to say good luck and sending you lots of motivation! I have so been there. Periodically have a bad back and find it very frustrating but try and stay positive, all the benefits of exercise don't need to all be high intensity. Start off walking if running and lifting are a problem still - it will all help.
I use my dogs as motivation. When I don't want to run I think if I walk them i will have to be out for longer. So its easier to run them!
Last Jan I started back running after almost 1.5 years off. The first day I went out I couldn't even run 2 miles without stopping all the time but by the Thursday of that week i could run 3 miles without stopping. Muscle memory is a great thing and your body will get back into it fast just keep positive and being on here is great for a bit of encouragement.
Thank you for the support!
I'm going to start using the C25k program again because it worked so well for me before and I'm hoping my muscle memory will come back also!
P.S. I would like to have a few more friends that are doing this program so feel free to add me. Just tell me in the message section that you met me in this group, please. Thanks
~Amanda0 -
Hi, I'm Carrie. I'm 27 years old. I've worked hard the last year to lose a total of 82 pounds but my body fat % is still higher than I would like (26.4%). For the last 5 months I've been working with a trainer once a week and have lost 8.1% of my BF and 32 lbs. (I feel those numbers are good.) However, I'm really bad about not lifting unless I'm with him or in one of the training classes. My trainer has been pushing me to make lifting more of a priority for 2013. So I bought NrofL4W as my Christmas present to myself.... I've read it and I'm still terrified of the weight section of the gym. My plan is to start stage 1 the week of Jan. 6th after I see my trainer after the holidays/vacation.
I def. need support if I'm going to engage in this journey. Support was key into getting a lot of weight off and it will continue to be a key as I take on a new fitness challenges.0 -
Hello! I am a 36 year old mother of 2 (3 & 7). I run, bike and do DVDs at home. I am currently maintaining at 22% body fat but old like to tone up. My friend who does Fitness Competitions suggested lifting strong. I am exited to started. My book is supposed to be here Tuesday:-).0
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Welcome ladies. Carrie, well done, you've clearly reaped the rewards of your hard work! Lifting is great, don't be afraid and ask your trainer to take you through the moves for Stage 1. You'll soon get used to being in that area of the gym! Be sure to post in the Stage 1 thread, there's lots of help and support available there or in the daily chat thread.0
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Hi there.
Mcbellnz here - I live in New Zealand and have just done my first NROL4W this evening - workout B is scheduled for Wednesday!
32 Years old, work full time, no kids, but I have a demanding cat.
I have a fairly serious amount of fat to lose (probably at least 6-8kg/13.2-17.6lb to release - and that is just fat, I am sure of it).
Currently I wear a NZ size 12 pant, and I want to get into a size 8(or 6/7 depending on the brand). So I have some measurement goals rather than a weight goal - I lost an awesome amount of weight last year, and my last recorded "small" measurements were chest 89cm, waist 69cm and hips 89cm (35.6 inch, 27.6 inch, 35.6 inch) - have managed to gain about 14kg (30lb!) in the last six months due to a great deal of personal stress and some prolonged terrible eating choices.
I am eating a calorie deficit (probably quite a large one, especially compared to what the New Rules book recommends, but this is how I have been eating the majority of the time so I am used to it), but am adding a protein shake on my lifting days, and will pay attention to whether I get hungry or not.
Anyway, workout A1 is done and dusted, and I am hoping to stick to it and see some great results. Any advice will be greatly appreciated.
Cheers
mcbellnz0 -
Hello,
I completed workout A on Tuesday and plan on workout B tonight, joined a local gym on Sunday so I'd have access to what I needed for this program. I'm super excited to see what great things my body can do.
I had my daughter 7/2012 and have an 11 year old son. I have a wonderfully supportive husband who is also doing NROL although he is working with 6 basic moves, we both plan on doing supercharged once we've worked through the current programs. I've lost all but 5 of my pre-pregnancy pounds and fit back into my old clothes. Although I feel good about my current weight 148 I have the dreaded mommy pouch that I'd love to say bye to. I'm 5'7 and have a BMI of 23 so I'm not over weight (worked my butt off to lose that baby weight). I was eating 1200 calories a day & was a cardio bunny but that is ova! Now I'm eating between 1700-2000 calories a day and lifting. I had started lifting about a month ago and lost inches from both my waist and hips but I'm the type of person that needs structure so a program to follow was what I needed. I'm happy to eat more and not gain, living on 1200 calories was just not a life I wanted to live, hello social life?!?!
Soooo, I'm glad to have found this group and hope so see us all progress and have absolutely amazing before/after photos that rock and prove heavy lifting is the way to go!!!0 -
Hi! I'm Kelly. I'm a 27 year old web designer.
Over the last 3 years I've lost 40 lbs and managed to keep it off and pretty much changed my lifestyle. I eat mostly vegetarian (we still do eat fish on occasion) and I try to eat as healthy as possible. I am interested in this program because at this point, I don't really want to lose any more weight. I'm about 105lbs, 5'1 and I'm fine with that. What I want to do is tone up, build muscle and become stronger. I was born with a mild case of cerebral palsy (and I was an inactive child), so muscle and strength have been a challenge for me (particularly in my lower body). I do mostly only cardio on the elliptical or treadmill, and I was doing a bit of lifting but mostly my upperbody, which doesn't need that much help.
I've started meeting with a personal trainer (have my first real session tomorrow!) who tells me I need to eat more food. Generally I was eating 1000 - 1200 cals a day because that's what livestrong/MFP told me to do. Since joining MFP, I've been reading more into BMR/TDEE and I'm interested. I haven't read this book, although in researching BMR/TDEE I've heard about it and I want to look into it.
I think that perhaps working out all the time, but then not eating enough I'm kind of shooting myself down because my muscles don't have a chance to build anything. I did a calculation and apparently I'm supposed to be eating about 1600cals a day? (I work out at least 3-5 times a week).
I'm a total n00b at this, so I apologize if any of this sounds stupid or ignorant. Anyway, I wanted to introduce myself.
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hi im laura, started this past sunday 1/27/13, so far I love it! Im a mother of 1 with a very supportive husband who's goal is to gain weight (muscle) so we are kinda on this journey together, my goal...is to be able to deadlift more than him lol 0
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Hi I'm Ann. I have a ton of back problems which is why I'm trying to build muscle.
I'm a microbiologist or a cosmetic formulator depending on where you look on my resume
I'm also a pescatarian.0 -
Howdy! I start week 5 of stage 1 on Friday. I am OBSESSED....love it!! I am also new to MFP; need some friends who are currently kicking some butt!!
Oh alittle about me, I have 3 kids and am a stay at home mom. My parents and grandparents are my neighbors, I am usually so busy helping everyone out that I forget to do something for me. Well, getting fit and healthy is now my thing! I garden and like to mow grass(weird, I know but there is something peaceful about putting on my headphones and mowing the day away..we have 40 acres) I have always prided myself in being a strong woman, but I have let myself go, trying to take care of everyone else. It is time to be proud that I am a strong woman again!0 -
I started lifting last May...machines mostly and now I want to move on to free weights. I've done some deadlifts, still working on it. But bought the book and am trying to sort out the routines so I can start on Monday.
Question: does anyone have a suggestion for phone apps that I can set the routines up in and log? I've looked at Powerlift 5x5 too and they have an app, but it just seems to be a little more than I'm ready for..IDK I know it is geared more toward men...which is fine, but maybe not where I can start. I can squat 70lbs, but I've never benchpressed and I'm nervous.
Anyway...if anyone has any advice or ideas for phone apps, please pm me.
Thanks!0 -
I started lifting last May...machines mostly and now I want to move on to free weights. I've done some deadlifts, still working on it. But bought the book and am trying to sort out the routines so I can start on Monday.
Question: does anyone have a suggestion for phone apps that I can set the routines up in and log? I've looked at Powerlift 5x5 too and they have an app, but it just seems to be a little more than I'm ready for..IDK I know it is geared more toward men...which is fine, but maybe not where I can start. I can squat 70lbs, but I've never benchpressed and I'm nervous.
Anyway...if anyone has any advice or ideas for phone apps, please pm me.
Thanks!
I've been using Fitocracy.com. It makes it fun by using incentives, setting challenges, and making it social. If you sign up follow me at Katwhelton. 0
