Stage 1
Replies
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Re-posting this here because no one replied to my original post :ohwell:
So I started NROL4W last Wednesday, and I'm about to do workout B today. I do have a few questions though:
- I felt a little sore in my upper body after the day 1 workout, but not in my lower body, so I'm wondering if I should increase the weight resistance already, for squats and step-ups? and by how much at a time? Some history: before this, I was doing body pump classes 1-2 times a week for 2.5 months (and lots of Zumba) and had upped my resistance weight slightly while doing the classes, but I never recorded the progress really. But, I am also prone to overdoing it with the weights and assume I can do more than my body is capable of (quite opposite of what Lou says in the book, I guess I "think like a dude" in that respect lol) Last time this happened, I had pretty intense DOMS in my quads for 5 full days after doing too much in a lifting class, so I'm nervous about this but still want to see progress and results.
- I am not crazy about doing the reverse lunge and twist warmup. I was really unsteady and there isn't enough room for me to do it in my gym walking, I have to remain in one spot. I also have issues with my hip/thigh joints, so lunges make me nervous in general. Does anyone know of a substitute warmup I can do instead, which will work the same muscles?
- Do any of you try to gauge your calorie burns while lifting? I use a HRM for cardio, and I do know that using it for strength training is not accurate. Is there ANY way to find out what I burn while lifting?
Thanks, all advice welcome smile
You should increase your weights based on how easy or difficult the exercise is for you, not based on DOMS. On squat and deadlift, you could probably increase 5-10 lbs at a time and on arms you may want to do smaller increases.
The warm ups in the book are just a recommendation, I just do static lunges and squats after I warm up on the elliptical. You don't have to do the twisting lunge.
Since you are calculating your calories to eat based on the method in the book, I don't think it's really important to have an accurate calories burned amount. That said, I use a HRM and it seems pretty close to what I feel it should be.0 -
You should increase your weights based on how easy or difficult the exercise is for you, not based on DOMS. On squat and deadlift, you could probably increase 5-10 lbs at a time and on arms you may want to do smaller increases.
The warm ups in the book are just a recommendation, I just do static lunges and squats after I warm up on the elliptical. You don't have to do the twisting lunge.
Since you are calculating your calories to eat based on the method in the book, I don't think it's really important to have an accurate calories burned amount. That said, I use a HRM and it seems pretty close to what I feel it should be.
Thanks. I guess the first two workouts are just going to be lots of guessing at what weight I should start with, I'm not good at listening to my body and knowing whether it's saying "this is hard, but good" or "this is too hard, go lighter". It'll be a learning process0 -
I started my first workout Wednesday and did B for the first time today. I was not as sore in my legs but mainly in my core.
I really don't know any answers to your questions because I just started myself. but just do what feels right to you weight wise. He did state if a weight was too light continue that rep and next rep increase your weight.
The only warm ups I do are squats and lunges without weights.
Oh cool, we started on the same day! I'll just stick to squats and regular lunges as well I think.0 -
Just wanted to post these in here. These are my 'Before/After' NROLFW photos. This is after SIX WEEKS of lifting heavy weights. I've lost 5kg of scale weight and using the BodyFit fat % calculator I have lost approx 3% body fat. (I know this is approx but I used it as a general tool)
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Great results, Lozze! I took baseline measurements today, even though I'm half-way through Stage 1. It'll be interesting to compare at the end of stage 1 where I am.
And I'm going to shamelessly say it - I love eating more. I can't believe I used to live on 1300 calories a day. Mmm, food!
I'm another one who thinks they started a little too light. I'm trying to ramp things up now (still listening to my body so I don't injure myself though). I think until you start with heavier weights, we have no frame of reference for what our bodies are capable of, and all those years of hearing "25 reps with 3-8lb weights" is hard to unprogram.0 -
Cloud, GREAT! we can compare notes and "push" each other!0
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Just wanted to post these in here. These are my 'Before/After' NROLFW photos. This is after SIX WEEKS of lifting heavy weights. I've lost 5kg of scale weight and using the BodyFit fat % calculator I have lost approx 3% body fat. (I know this is approx but I used it as a general tool)
I can see a change in your waistline!!! great job.0 -
Hi -- I got the book off the library waitlist, but before I could start, my hemmorhoid from my last pregnancy flared up (argh! sorry for the TMI) and then I went on vacation where there wasn't a gym. The book is now 5 days overdue and I finally returned it. I'm going to buy it this week, at least. Before I returned it today, I brought it to the gym to scope out the free weights and figure out how to do everything. I've been going to BodyPump for 4 months, but haven't really ever used free weights. The trainer came over and helped me figure out where to do seated rows. I found the squat rack and the Olympic barbell (egads, that's really heavy! What if it's too heavy for me to do 15 reps even without weights?). I think I'll make a point of going on weekday mornings when the percent of women around is higher so I'm not so intimidated by the big jocks.
I'm excited to finally get started soon! I've lost over 20 lbs since November, including more than 5% body fat and 3 clothes sizes. Building more strength seems like the logical place to go next.0 -
Just finished workout 7B at the gym. It's crazy how far I've come in only a month. I went up to 105 lbs on the deadlifts and I put the barbell down between each rep, that helped a TON. I'm finally doing them properly instead of rushing because my grip was failing.
I also did lunges with 2 30 lb kettlebells. I've lost 60 lbs total from my highest weight and it's no wonder I never wanted to work out! That extra 60 lbs is HARD! And it used to be on my body! Ugh, never again...
I'm excited for the final 2 workouts. I'll get them in Monday and Wednesday this week. Tuesday I have the dentist and Thursday I think I have a kickball game, so it's a bit of an easy workout week. I'm heading to Jersey for Easter weekend Thurs night-Sunday night so that's kind of my break between phases. I'll do the AMRAPs the following week and start Phase 2! Whoot!
I still need to do measurements. I had the trainer at the gym use the handheld body fat % thing today and it was higher... which is really weird. I"m thinking it's because I did it post-workout and I've read not to do it after. I'll try it again next week before working out.0 -
I also did lunges with 2 30 lb kettlebells. I've lost 60 lbs total from my highest weight and it's no wonder I never wanted to work out! That extra 60 lbs is HARD! And it used to be on my body! Ugh, never again...
I've been thinking about that, too. My 20 mo old weighs 23-24 lbs and before my vacation last week, I had been down that much. He's heavy to carry around -- I don't want that 24/7! I also think about when I weighed 50 more pounds at the end of my first pregnancy. Walking up the stairs was difficult and now I understand why.0 -
Did 4A today and squatted 115 pounds and rowed 105 pounds. I'm really happy with that :happy:0
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Did 5A today and did my first set of ON THE FLOOR push-ups. Super stoked with that.
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Congrats! It's a heady feeling keep up the good work.Did 5A today and did my first set of ON THE FLOOR push-ups. Super stoked with that.0 -
Did 5A today and did my first set of ON THE FLOOR push-ups. Super stoked with that.
I hope to get there! Congrats. I'm still embarrassed that I previously asked about the incline. **slaps my forehead** I totally missed that in the book.
Do yall dream about lifting? The past 2 nights I have!!!0 -
Did 5A today and did my first set of ON THE FLOOR push-ups. Super stoked with that.
Congrats! That's the one exercise for me that really made me happy that I could do. Now I've graduated to doing pushups with my feet on the squishy part of a Bosu ball... those are HARD! I get to do them today, oof.
Today is my last week of Phase 1! I have workout 8A today and 8B on Wednesday and then I'm going to Jersey for a long Easter weekend to visit the family. I haven't re-measured yet, but this weekend I could tell I was smaller in the clothes I was wearing. A pair of jeans that were too snug before I started fit perfectly again, and my t-shirt I was in didn't have crazy muffin top underneath, haha. My waist looked narrower too. Boyfriend said I was looking good, haha. I redid my body fat but I think the results were messed up since I did it post-workout. I've heard the handheld devices are most accurate before working out. I'll try again today or Wednesday when I go to the gym. It said I was 29.7% to start, but I was 30.5% Saturday morning. Who knows, the measurements are really what matter.0 -
Hi everyone! I just started Stage 1 Workout A today. I don't have a swiss ball and was wondering what other exercise I substitute for the prone jackknife?0
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Hi everyone! I just started Stage 1 Workout A today. I don't have a swiss ball and was wondering what other exercise I substitute for the prone jackknife?
You could do a reverse crunch. That's when you sit on the floor and bring your knees up to your chest while balancing on your tailbone and hands. The image below shows how to do it.
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Thanks!0
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Just did 7A and upped all my weights. I am feeling it now! Legs are aching.
Really frustrated with my gym though. They only have one squat cage and one Smith machine. There were guys doing deadlifts so I asked if I could use the cage. I grabbed a smaller preloaded bar of 45kg but it wasn't wide enough! Thankfully the guys were really sweet and helped lift it up but it's so hard when you have three guys using the squat rack for 20/30 min and it's one buying lifting 5 reps and then no-one does anything for 5 min. ARGH! They are going to get some spare Olympic bars though so people can squat in their while others are dead lifting.
I REALLY felt the prone jackknifes tonight! AND I did two lush ups on the floor! I ended up doing a set over the three (still on the weight bench) but its feeling better. Not sure of form but can keep trying!
Can't wait to start stage 2. I don't know if I'll do the AMRAP. Alwyns blog states its to show women how much they underestimate themselves. But I know that. I don't need to waste two training days to know that. I might still do it just to get the figures but I don't like it!0 -
I completed workout 2A a few minutes ago. I am in my recliner sipping protein shake.:bigsmile:
Scanning through my pages, I noticed on 3A I decrease reps but I increased some weights today.
1. Does that mean I increase again?
2. For my 1st rep (anytime during a workout) do I begin with the weight from previous workout and then increase weight? That's what I did today.0 -
I did A1 today and feel great. I definitely need to up weights on the seated row and I did 3 sets of each not 2 but was working from memory. I have a spreadsheet somewhere printed out that I am going to use from now on! It felt weird that I was in and out of the gym as quickly as i was. Does any one else feel this way? I use to do weights 30-45 min then cardio for an hour so. I feel a little guilty. (?)0
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I think it all depends on you. I do think the idea is to increase weights as you do less reps. When I'm done with a workout I make a note if i think I can do heavier the next time, especially if it's when I know I'm going to decrease reps. If I was able to get through 12 reps at a certain weight then I know I'll be able to do 10 so I will try more weight. So, I will just start the next time at the higher amount. If I struggle through it, I would go back down to the lower weight for the next set or just do a couple less reps and hope to get through it the next time.I completed workout 2A a few minutes ago. I am in my recliner sipping protein shake.:bigsmile:
Scanning through my pages, I noticed on 3A I decrease reps but I increased some weights today.
1. Does that mean I increase again?
2. For my 1st rep (anytime during a workout) do I begin with the weight from previous workout and then increase weight? That's what I did today.0 -
I think it all depends on you. I do think the idea is to increase weights as you do less reps. When I'm done with a workout I make a note if i think I can do heavier the next time, especially if it's when I know I'm going to decrease reps. If I was able to get through 12 reps at a certain weight then I know I'll be able to do 10 so I will try more weight. So, I will just start the next time at the higher amount. If I struggle through it, I would go back down to the lower weight for the next set or just do a couple less reps and hope to get through it the next time.I completed workout 2A a few minutes ago. I am in my recliner sipping protein shake.:bigsmile:
Scanning through my pages, I noticed on 3A I decrease reps but I increased some weights today.
1. Does that mean I increase again?
2. For my 1st rep (anytime during a workout) do I begin with the weight from previous workout and then increase weight? That's what I did today.
^^this is what I do also.0 -
I did A1 today and feel great. I definitely need to up weights on the seated row and I did 3 sets of each not 2 but was working from memory. I have a spreadsheet somewhere printed out that I am going to use from now on! It felt weird that I was in and out of the gym as quickly as i was. Does any one else feel this way? I use to do weights 30-45 min then cardio for an hour so. I feel a little guilty. (?)
great job and yes it is a short workout. Once you get to doing the 3 sets, it's longer and as you increase your weights you'll definitely feel like you are getting more of a workout.0 -
I started today too. I felt like a doofus in the weight room because I wasn't used to being there, but I got over myself and asked the trainer how to use the squat rack and then later, how to get on the ball for the prone jackknives. I jogged a mile outside first to warm up. It took me 1/2 an hour to go through the workout even with all the fumbling. I liked the step-ups the best because I knew I couldn't goof them up I need to have my husband watch me with push-ups to see if I'm staying flat enough. I worried a lot about form -- I'm used to BodyPump where the instructor will come correct me if I'm really off. Also, I'm used to doing 150 squats, then endless biceps curls, etc, so doing 2 sets of 15 seems short and weird. My HRM said I burned 150 calories in that 1/2 hour, so I did get my heart rate up, but I wasn't a sweaty mess. The trainer wanted me to use the Smith machine instead of the squat rack, but I held firm and used the rack. She thought I wasn't pushing my butt back far enough though. Argh.
Can other people give me a ballpark for what weights they started with? I was afraid I wouldn't be able to squat the Olympic barbell but it wasn't bad at all once it was up. If I was more confident using the squat rack, I feel like I could add weight to it. I was doing 60 degree pushups (I usually use my knees, but went with the angle/toes approach). For seated rows I tried 25 lbs, then went with 30 for the second set and will add more next time. I started with 12 lbs barbells for the step ups, then went to 15, but I could definitely add more. I'm just so nervous starting new things!0 -
I started today too. I felt like a doofus in the weight room because I wasn't used to being there, but I got over myself and asked the trainer how to use the squat rack and then later, how to get on the ball for the prone jackknives. I jogged a mile outside first to warm up. It took me 1/2 an hour to go through the workout even with all the fumbling. I liked the step-ups the best because I knew I couldn't goof them up I need to have my husband watch me with push-ups to see if I'm staying flat enough. I worried a lot about form -- I'm used to BodyPump where the instructor will come correct me if I'm really off. Also, I'm used to doing 150 squats, then endless biceps curls, etc, so doing 2 sets of 15 seems short and weird. My HRM said I burned 150 calories in that 1/2 hour, so I did get my heart rate up, but I wasn't a sweaty mess. The trainer wanted me to use the Smith machine instead of the squat rack, but I held firm and used the rack. She thought I wasn't pushing my butt back far enough though. Argh.
Can other people give me a ballpark for what weights they started with? I was afraid I wouldn't be able to squat the Olympic barbell but it wasn't bad at all once it was up. If I was more confident using the squat rack, I feel like I could add weight to it. I was doing 60 degree pushups (I usually use my knees, but went with the angle/toes approach). For seated rows I tried 25 lbs, then went with 30 for the second set and will add more next time. I started with 12 lbs barbells for the step ups, then went to 15, but I could definitely add more. I'm just so nervous starting new things!
Everyone is so different. Better to start off the way you are and just add if it's too light rather than compare to others. Good luck!0 -
wow had no idea my opinions and experiences would cause such a *kitten* storm :laugh: .. let me explain myself, by vanity weight, i mean weight that people think they need to lose in their mind but their body is already at a healthy weight so it will be hard for them to lose. if it isnt vanity weight for YOU then it isn't vanity weight for YOU. my words and opinions shouldnt make a difference on what YOU want to do, how YOU want to look, what YOU want to eat. but i think we all know people who are at a healthy weight, say they want to lose 10-15 pounds but in actuality they want to lose fat. that's what i mean by vanity.
but really it's their body. i'm not judging them or anything. these are just some things that i've come across as I try to make my body into what i want it to look like.then to play devil's advocate, mesha, how would you change the NROL4W program to make the scale go down quicker??
Really??
Whether obese or not, when a person is following a program, the scale is not going to move down (or up!) faster because someone is weighing themselves every day (or constantly). Looking at the scale has NOTHING to do with the merits of the program.
So, if an obese person has chosen to follow this program, why should that obese person be any more righteous that THEY can step on the scale when the rest of us have been told to "KEEP OFF".??
um who said anything about me weighing myself once a day? i weigh once a week. i have no idea where you're getting this righteous thing from :laugh: you're obviously projecting your own issues into this, which is your prerogative. i'll let you have that discussion with yourself since it clearly has nothing to do with me.
also for changing the program. i think i should make it clear that i'm NOT a newb.
i've lifted weights, heavy weights, since i played sports in high school, did power lifting when i played rugby in college. in college i was very thin and i played a position where other people in my position had a good 40 pounds advantage on me, so i had to make up for my lack of mass with power and strength. i continued on a strength training program after i left school. right now, i'm obese (actually i've dropped down to borderline obese/overweight), but i was working out that entire time and the majority of those workouts involved me lifting heavy things and putting them down, repeatedly. over the years i got fat (and bulky) mainly because of what and how i was eating. i was still eating like a 20 year old athlete was constatntly on the go and who worked out 3-4 hours a day even though i was turning into a sedentary office worker who sat for 10-12 hours a day and worked out 1 hour a day. this is the first time i'm actually trying to lose weight.
also, this is NOT my first time doing the program. i completed it 2 years ago. i followed the books advice on eating because i wasnt all that concerned with losing weight, but more concerned with getting stronger for some martial arts and boxing i was doing at the time. i didnt lose weight. so it stands to reason if i didnt lose weight then and i followed the book's advice that if i want to lose weight then i should tweak the book's advice.
all i know that for me in this body, with my fitness history, and what i need to accomplish now, not following their plan 100% is what is working. it's important to realize that you cant really go into things with a one size fits all approach. new rules was mainly written for women who had never lifted a heavy weight in their life and i knew that. i got it not because it opened my eyes to the possibility of heavy weights, i got it because it gave me 6 months worth of routines i could do and not have to come up with on my own.
i'll repeat it again, at this stage in my life (40, obese, high blood pressure, prediabetic) it's more important for me to lose weight than to follow some program 100% to the letter. NOT following their program 100% has resulted in me losing lots of fat, my blood pressure is normal again, i'm no longer prediabetic.
will eating at a deficit hinder my ability to squat twice my body weight? probably, but until i get into a healthy weight range. i think it's more important to take as much pressure (weight) off my knees, spine and ankles as possible because quite honestly THAT is what holds me back in workouts. as for the merits of the program, once again you are assuming that everyone doing this program is starting off at the same place. as stated above, any initial merits to strength training, i have already experienced 20+ years ago.
i dont understand why people are taking it so personally that I am not following the eating plan :laugh: do you get a free container of protein powder for every person who does exactly what the book says?1 -
Hi all! Great to see new people starting, and everyone upping their weights so steadily!
Amyrobynne--I was totally at sea as to where to start weight-wise, too, but as someone else said, it's better to do just what you're doing (experiment) and up as you feel you can. Stage one is largely about getting used to lifting, working on form, etc., so it's not really necessary to start at maximum weight. Some people do it with body weight alone--you can start anywhere.
Today was workout A3 today--I tried to push since the reps were down to 12 from 15. I'm at 85 for squats, 25lb dumbells for step-ups (I love those for some reason!), and 60 lbs for the seated row. Not on the floor for pushups yet, but removed one riser from the step...small steps!
I ordered some new "minimal" running shoes that should be better for lifting than my super-padded ones, and I'm thinking I may want some gloves. I know it's better to develop your grip without (right?) but I don't want the callouses. Things I never thought I'd be worrying about!0 -
25lb dumbells for step-ups (I love those for some reason!)
Can I borrow some of that enthusiasm? Haha, I can't stand step-ups. I slog through them, but I just find them so tedious. Step ups and lunges for that matter. I greatly prefer the squats and deadlifts! lol0 -
what is everyone using to "step up" on. I used a bench and felt that my knees were "twisting?" ...just did not feel good. I was thinking of just using a step aerobics step with heavier weights next time or is that counter productive?0
