Stage 1
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Hello everyone!!! I did B5 today! I am at shoulder presses with 20lbs DB and that was tough!!! Also lunges with 22.5DB, I was pretty wobbly. Might stay with those until my form gets better, probably one more workout.
Beeps, I love it at JP forum. I am with team Galya. She is a nutritionist and fitness professional so I really like the help she is providing to me and the other team members.
Jenna, welcome!!! Up to wk 4, 2 sets, the workout was taking me about 30-35mins including warm up and stretch. Now with 3 sets it is closer to 45 mins. I do take the 60 sec breaks. I am pretty spent especially after the squats, lunges, etc so I really need that break. How much were you eating before the program. 200-250 cals more is not that much. We usually tend to eat less than what we actually need to support our workouts and lose weight and body fat. I would suggest you do eat more and monitor your progress. I am eating 1900 cals on workout days (6 days) and will be starting at 1500 on my rest day (Sat). I doing this program twice a week and teach Zumba 4 days a week. So far so good...I also workout at home. For the lat pulldown I am doing the pullover exercise. All the other exercised are being done with dumbbells.
Have a great weekend!!! :flowerforyou:0 -
How long does it usually take to complete your workouts? It seems like there aren't that many exercises, and it's only taking 20-25 minutes for me to complete. Does that sound right?? Do you do anything besides the lifting?
How is the calorie level working out for you? I had to add 200 calories on non-workout days from what MFP had me at, and that makes me a little nervous. It also has me add an extra 250 on lifting days, and that seems like a lot considering how short the workout is.
It's been taking me about 24 minutes. I just finished my 3rd workout today, so I'm also a newbie. I usually take a break between the sets because I do need it but I don't think I take the full minute. I don't think that I'm lifting heavy enough to need the full minute yet. I wanted to work on form before I up the weights too much.
I adjusted my calories up before I got the book. I normally eat about 2000ish on workout days and 1800ish on non-workout days. That's quite an increase from what I was eating before (1500) and I haven't gained any weight. If you're really worried about it you could just increase it slowly, but I agree with alf that you will probably be just fine. And, if you up them and think you're gaining too much, it's not set in stone.
I always have to keep reminding myself of that because it's been kinda hard to change my mentality towards eating so much more. 0 -
I did workout 5A yesterday. I am up to 65 pound squats, went up to 60 pounds on the seated row, doing full push ups (was before i started this) and using two 17.5 pound dumbbells for the step ups. My shoulders are bit sore today so I think I did pretty good. I have been at maintenance calories all month and haven't gained anything even though I feel like I am a huge pig and am always full. . I have been using the Designer Natural Whey and absolutely love it. 0
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I did 5A as well. I'll need to head to the store to get more weights soon for my barbell. I just love lifting heavy!0
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I finished stage 1 yesterday. I did sort of a hybrid of the special work out. I wanted to get to my bodyweight for squats so I did a few heavy sets and got there. Yay. Then I did a bunch of push ups. I had started using an incline but yesterday did them all flat. Then I started the seated row at the original weight to do AMRAP. I stopped at 200 because it was boring and seemed useless. Then I did my run for my 10k plan. Lilting is definitely hampering my running progress. Right now that's ok. Weather forces me indoors to run and I can only get to the gym on certain days. Strength is more important right now as compared to endurance. I'm doing tough mudderin May and need to be strong. After that we'll see but I probably will still prefer this.
I'm eating a lot more because I'm hungry. I haven't lost weight but I am buying smaller pants.0 -
Happy Sunday!!! I did 6A today. I was sweating up a storm. :laugh: I have to do single bent over rows. It is too hard to do it with both because my left arm is weaker. Any of you doing single bent over rows? I am using 30lb DB. I am not sure I am getting the most of the step ups. The problem is I dont have the right step for them. I am having to use a step but is kinda low. My other option is a table but it is not very stable. I am using heavy weights (30lb DB) for the low step but having to put them down cause I lose my grip. I need to go to a sports store and see if I can buy something higher but sturdy. How are you doing the push ups? With elbows back along your upper body or going out to the side? I am trying to do them with the elbows back, harder for me, but not sure if I should do them with elbows flaring out. I am still not doing them on the floor but using a chair that is pretty low.
jetscreaminag, congrats on finishing stage 1!!!!!! :drinker: And congrats on losing inches, I think that is more important than losing weight.
Have a great day!!! :flowerforyou:0 -
Thanks for all the feedback!
alf - Glad to see someone else lifting from home. I'm doing the pullover for the lat exercise too. I am loving Zumba too, and I'm working with my local gym to discuss becoming an instructor as well!
beckdubs - Looks like we started close to the same time. I only got two workouts in last week, so I'm starting my second week with workout A again.
Glad to see you all having good responses with the number of calories. I was nervous, since I was only at 1400 before (set to lose .5 lb /week), so adding 200 on non-workout days seemed like a lot, but I can already tell that it's going to be easier for me to stick to this plan because of the extra calories.
I'm taking rests between sets, but not necessarily 60 seconds. I just give my self enough time to recover, where I think I'm ready to go again. I'm probably most lacking on warm up and stretching. After how sore I was last week, I'll be adding more this week for sure!
Workout 3A tonight, and hoping to up my squat already. I don't have an Olympic bar, so I loaded my dumbell with 30 pounds. Because of the equipment I have, I might try 50 tonight... at least for the first set.
Happy Monday, everyone!0 -
I did 5A as well. I'll need to head to the store to get more weights soon for my barbell. I just love lifting heavy!
hah this is great! That means you're getting stronger!
alf- I have also been doing single arm bent over rows because there I don't have access to a row machine. I'm also stronger on the right. I was stuck at 30 but just upped to 35 today. I think one arm is fine, just concentrate really hard on pulling your muscles in towards your spine (like your trying to pinch a pencil) even though it's only on the one side. I do push-ups with arms flaring out, but I guess I should read the book more carefully. I'll re-read that section.
jetscreaminglag- I've actaully found now that my legs are stronger, my running form is greatly improved. I can push myself off the ground better with each step, so my strides are longer. So hopefully this gives you something to look forward too!
I did workout 8A today, so just one more and then on to AMRAP. Keep the heavy weights coming ladies!0 -
Well I did the first week and started the second but we had a big snow storm and I was without power pretty much all week. I work out at home in the garage but it was pitch black out there. I didn't think hefting the weights around would be a good idea in the dark. So, since I only got one workout in for week two I'm just going to repeat that workout and pick it up from there. That should work just fine, right. I'm so glad the snow has melted and the power is on! A whole week without it is a long time!0
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I just did my first NROL Workout last night.
I have a question on the back squat.
All of the squat racks were used up and there was no smith machine so I just took a 25lb bar, carefully lifted the bar over my head and into the right position and proceeded with my back squat. I am assuming as I get into heavier lifting this will not be possible? Thoughts?0 -
I think you have the right idea, sarah. As the weights get heavier, the "hoisting" will get too difficult to safely move into back squat position.
It's also okay to use DB to squat with, if the squat rack is alraedy taken. Although there are a number of good things to use a smith machine for, I'm not using it (at all) for squats because I think you aren't working ALL the muscles (and balance!) that an unassisted squat provides.
Congrats on joining the NROL4W crowd!0 -
Hey everyone! I have found reading all this very helpful, thank you to you all for sharing your experiences. I have just a couple questions to make sure that I am on the right track.
Today was my first day! Workout 1 A, went very fast compared to what I'm used to. i have been lifting on my own for years and am used to doing interval work btwn sets. I am nervous about upping calories, lowering cardio and doing such quick lifting routines. Do any of you have this experience too? Experienced lifters and runners who are adjusting to this plan? Today I didn't even sweat during the workout and I used good weight amounts for me. Thoughts?
How do these special workouts work? Do I do 4 weeks of the a-b rotation and then do the special workouts 2 days in the 5th week? I guess I'm just confused on how that schedule works.
I am slowly adding calories as it is hard for me (and many others I can see!) to truly feel ok with eating that much without gaining weight. I'm hoping for strength and less body fat, regardless of weight. I am scared of gaining inches though, I tend to bulk (i know, i know, but it's true in my past) up when i do heavy weights as I did in the Body For Life program a few years ago. But today is day 1...i'm looking forward to learning more and figuring out the above questions and continuing on!
Thanks everyone.0 -
I am slowly adding calories as it is hard for me (and many others I can see!) to truly feel ok with eating that much without gaining weight. I'm hoping for strength and less body fat, regardless of weight.
I was nervous about upping my calories too. Today marks a full 2 weeks at 1600 calories a day and I have been holding steady and maintaining... I'm not letting myself get discourage just yet though since I was on vacation for 4 days of those 2 weeks and was not lifting. I only have about 10-15 lbs left to lose so I know they will come off more slowly (or they're supposed to anyways lol) and I just keep trying to remind myself that it is the inches and body fat % losses that really count.0 -
Hello everyone!!! :drinker:
jljohnson, Yipee in wanting to become a Zumba instructor!!! :drinker: I love it. I got licensed in Oct 09. It is a lot more work than people think, at least for me. I always want to make sure I am following the Zumba formula, interval training routine. Then it is learning choreo or even choreographing some songs myself, etc. That can be very time consuming but it is oh so rewarding when your students love the workout and are also reaching their health and fitness goals.
Sarah, welcome!!! I workout at home and dont have a barbell. I use DB for my squats.
Am I the only one eating so much? I am actually eating a little under maintenance calories which are about 1950. I am eating 1900 on days that I workout. This week was the first week I ate about 1500 on my only non-workout day. So far I have been maintaining although I want to lose about 7lbs, the 7 I gained during the Holidays (Oct -Dec). Eating more doesnt really scare me as long as I am lifting heavy and doing cardio and I am eating clean. I know it really works in terms of maintaining, supporting your workouts and even losing weight when you reach a plateau. So for now I am going to keep eating this much and see what happens.
Georgina, welcome!! :drinker: I understand your concern regarding the program. I too have lifted in the past following my own program or ChaLean Extreme, P90X, etc. What I like about this program is that it recommends only using the bigger muscles and not wasting time working the small muscles such as biceps, triceps, etc. So far I think this method really works the entire body without spending so much time working out. I also like how it progressively builds up the sets, etc. I am only on my 6th week but I can feel and see the difference. I also believe that the recommended way of eating, # of calories etc is a good one. For myself I will continue to try it and see what happens. I didnt want to make so many changes myself because I thought I wouldnt be following the program if I change it. I guess it is trial and error... If you are doing two workouts a week then it will take you about 8 wks to complete stage 1. You do each workout 8 times, please anyone correct me if I am wrong. Then you do the special workout. Stage 2 I believe is 4 weeks...
Have a great day!!! :flowerforyou:0 -
alf, I eat about 1900 on my non workout days and about 2200 on my workout days... and I'm eating at a 300 calorie deficit to help burn some fat.0
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Alf & Are,
I am supposed to be eating at 2000 (non workout) and 2300 (workout). I'm gradually bringing myself to that. I am eating around 1700-1900 right now. I didn't think the added calories would be a problem, but I am finding myself to be really full.0 -
I think you can trust the ingestion guidelines in NROL4W. Do the calculations and follow that formula.
I'm supposed to have about 2,110calories on non-weight-lifting days and about 2,374 calories on lifting days. Because I want a small deficit (to lose fat), I'm eating 1,800 calories all the time. I was REALLY FULL at first, when I started that high. But, it's even-ed out, now. And, if I want *more* calories on lifting days (which hasn't really happened, yet) - I just grab another protein bar or a protein shake and that's another 150-200 calories right there.0 -
alf, I eat about 1900 on my non workout days and about 2200 on my workout days... and I'm eating at a 300 calorie deficit to help burn some fat.
The 300 cal deficit is built in. Just to be clear, according to the calculations in the book, I'm supposed to be eating around 2100-2400.0 -
That's what I thought, for you, aregen - because you are about my height, so I knew you'd be close to me in terms of the calculations.
I won't know, for a number of weeks, whether I have too large of a deficit. Will see!
I'm aiming to lose 1/3-1/2 a lb. per week. Not very much, but it will make a difference over the course of a calendar year.0 -
I was doing 2100-2400 calories from November until the beginning of January, it's only recently that I took it down by 300 calories. I just want to experiment with it for a month or so and see if there's any difference. I still feel like I'm getting plenty to eat.
And (one more thing!) I've been more concerned lately with trying to stay within my fat allowance than with calories. I have my macros set at about 40/30/30 (specifically 156g carbs, 165g protein, 61g fat) and I still go over on my fat every day. I could have 300 calories left and be over my fat allowance by 20g. It's very annoying.0 -
Hi hope I can join in. I started at Stage 1 two weeks ago and just completed 4B. I have got so addicted to lifting heavy now, after years of putting it off and putting it off. I wish we were allowed to lift everyday!!
Im eating maintenance calories and without exercise its 2170 and then I add on exercise calories that I burnt using my HRM. Because I'm a cardio junky I also do HIIT twice a week but make sure I have a full days rest also one a week.
So glad you said it only takes 25 minutes. I was quite puzzled because in the book it mentions 60 minutes!!!!! I'm finding with a ten minute jog for warm up and then strength routine its taking about 35 mins altogether.
My weight has actually gone up this week, but I've been naughty with calories so not surprised. Although I had a 2lb gain, only 1lb of that was fat, the rest must be water/muscle :happy:
I'm 5ft 11 btw and trying to get my body fat down from 27 to at least 24%.0 -
I just finished my first S1 B workout. I need to lift more weight with my arms but my legs got a good burn. I'm just not used to only spending 30min in the gym. This time I did all the warm up sets too (forgot last time) so that added some time before the beginning of each new set. I did more than 8reps of abs...i'm an ab junky i guess:)
I am not sure what my exact body fat % is, where can I go to get that done? I work out at Snap so there isn't staff there most of the time. Any ideas? And I weighed myself today and took some measurements. New scale at the gym so I'm going to use it as a starting point and not believe that I've lost 3lbs in 1.5wks. I'm not trusting enough to believe that 4 days of this would provide that kind of loss...patience and consistency will tell!
Go get 'em girls!0 -
Hi hope I can join in. I started at Stage 1 two weeks ago and just completed 4B. I have got so addicted to lifting heavy now, after years of putting it off and putting it off. I wish we were allowed to lift everyday!!
Im eating maintenance calories and without exercise its 2170 and then I add on exercise calories that I burnt using my HRM. Because I'm a cardio junky I also do HIIT twice a week but make sure I have a full days rest also one a week.
So glad you said it only takes 25 minutes. I was quite puzzled because in the book it mentions 60 minutes!!!!! I'm finding with a ten minute jog for warm up and then strength routine its taking about 35 mins altogether.
My weight has actually gone up this week, but I've been naughty with calories so not surprised. Although I had a 2lb gain, only 1lb of that was fat, the rest must be water/muscle :happy:
I'm 5ft 11 btw and trying to get my body fat down from 27 to at least 24%.
I noticed that my weight was up a pound or two but this is my first week and I just completed my second workout, this might be water weight. I am finding myself to be too sore to do any cardio at this moment. I am hoping to add this in later, perhaps during stage 2. I am also trying to lower my BF %, from all the calculators I have used I am around 33-34%.0 -
So I hope this hasn't been asked before, I did have a read thru this whole thread. IF you're doing an exercise with 2 dumbells instead of 1 barbell (example, step-ups or the dumbell bent over row instead of the barbell bent over row), do you consider the total weight, or the individual of 1 dumbell? I don't suppose it matters that much... am i being a little too OCD?!0
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So I hope this hasn't been asked before, I did have a read thru this whole thread. IF you're doing an exercise with 2 dumbells instead of 1 barbell (example, step-ups or the dumbell bent over row instead of the barbell bent over row), do you consider the total weight, or the individual of 1 dumbell? I don't suppose it matters that much... am i being a little too OCD?!
In my log, I list them as a total weight since I am lifting them together. I think some people use the individual DB weIght, but it a matter of personal preference. 0 -
I write down "20#/e" in my log which translates to me as "20 pounds,each hand." I do that just so I know exactly what I'm lifting. It doesn't really matter though, do whatever makes sense to you.0
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I write down "20#/e" in my log which translates to me as "20 pounds,each hand." I do that just so I know exactly what I'm lifting. It doesn't really matter though, do whatever makes sense to you.
I write down 15's which translates to 2 15# dumbbells. But I agree, use whatever notation works for you.0 -
Thanks all. I did stage 1B for the first time. Man, wayyyy harder than workout A for me! Maybe i was pushing it with 20kg deadlift on 1st go. Dumbell shoulder presses suffered- i loaded the smallest weights on the little bars but dumbells still came out 5.5kg each- I only managed 10 reps! I don't want to switch to the barbie weights again :sad: And all the lunges with that same weight- well lets just say I'll feel it tomorrow!
I'm finding the ab section very easy (as long as you can stay on a ball!) compared to the rest, so added a weight for crunches. And I don't have good abs.
Off to soak in a hot bath :drinker:0 -
I found the abs easy at first also but don't worry Jen, it get's harder At first I was doing 20 prone jackknifes, but now that i'm upping my weight for the other exercises, I struggle to finish the 15 because I'm more wiped out at that point. 0
