January Start
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Bananas help with stiffness/soreness? I didn't know that! I guess I will be adding more bananas to my post-lifting protein shakes!0
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Bananas are supposed to be good for soreness because they have a lot of potassium (a type of electrolyte), which your muslces use to help repair. Potassium is also good for energy. I am allergic to bananas but there are plenty of other foods that are also high in potassium like tomatoes, papayas, etc.0
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Just stumbled across this link.
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html
I wonder if this might be able to provide an idea of where to begin? If so, what percentage would make sense given that these weights refer to 1 rep only?
It's not terribly helpful for telling you where to start - the 1 rep max is what you could do just one tme and be completely spent from the effort.
You should be able to tell what you can handle,and everybody is different (hence, no guidelines on what weigt to start with). How do you feel at the end of the 15 reps? If you feel like you could do more, up the weight and do another set. If that's still too easy, up it again. I just finished stage 4 and during my last round of deadlifts I increased my weight from 125 to 145 pounds because I finised a set and felt like I could still do more. I ended up doing almost 5 sets (of 8 at this stage), but I walked away stunned that I pulled that much and relaized I hadn't been truly pushing myself.
Thank you for this advice. It's funny bc in my rigid little mind it hadn't occurred to me that I could just do another set! Ha! I definitely want to push myself.
In better news, I am a little sore this morning. Not enough I think, but I will fix that tomorrow!!0 -
I started yesterday with WO1 A&B (I didn't understand the chart so I did both A and B... LOL..) and I'm am SUPER sore.. But it feels good.. I plan on getting some type of cardio in today and then start with WO2 B tomorrow..
My husband is doing it with me to help keep me motivated and focused...0 -
Hello All!
From reading about this program here on MFP, I asked for this book for Christmas, and I got it! But with all the Christmas hoopla I haven't even started to read it, and I think I need to read the book through before I even think about starting the workouts.
I'm a follower of the 17 Day Diet plan, so it's gonna be tough to marry this with the NROL4W. Cycle 1 of the 17 DD (which I just restarted today) is quite low in calories, so I might take the next 17 days to read the book, then start the workouts when I'm in Cycle 2 and have more calories/carbs to consume.
Just FYI, I lost 30 lbs on the 17 DD from July - November, with sporadic exercise at the gym and at home (30 DS). From Thanksgiving to Christmas, I wasn't nearly as "attentive" as I should have been, and I gained 1-2 lbs. Christmas to New Years I was REALLY inattentive, and gained another 3 lbs. So as of today I'm up 5 lbs from my initial 30 lbs lost. I expect to get that off in my first week back on Cycle 1, but I know I'm gonna need a good exercise program to get the rest of my weight off (another 30 lbs), and the New Rules sounds like the plan for me!
Thank you for all the information you've posted here, looking forward to joining you on your journey to become GODDESSES!
:drinker: :drinker: :drinker:
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Hi Ladies. I'm new here. This is my first post... and I'm excited to have found the forums... and this thread, since I have been using MFP on my droid to track my food & exercise.
I just started NROLFW on Jan 2, 2012. I have a lifetime of training, FAR behind me, but I haven't trained regularly in almost 2 years, except for a few weeks at a time. Yesterday was my first workout and I was shocked. The exercises were much more difficult for me than I expected because I haven't trained in so long and I'm heavier than I have been in many years. I actually messed up and only did 12 reps of everything, which I was lucky to complete, (had to do pushups on my knees). I was shocked to find out that I could barely do 12 squats with the empty 45lb barbell, when just last year, I was squatting over 100lbs, when I weighed about 25 pounds less. I couldn't really do the prone jackknifes either, but I will try again next time... maybe at home.
It was really hard for me, but it didn't feel like it lasted too long, so I wasn't expecting to be so sore today. I don't usually get too sore until day 2, but was already tightening up last night and today, I'm already using my hands to lower myself into seated positions. I'm a little nervous about what tomorrow will bring. **yikes** I'm going to make sure I get an easy walk in today, as soon as I get the courage to face the cold outside.
I'm looking forward to having new friends to share in this NROLFW journey together.
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Please help!! LOL
I started this workout on Monday.. .Since I was confused about how to interpret the charts I did charts A and B on Monday... But now that I think I know how to read them on Wednesday I'll do chart B. What I'm confused about how to read workouts 1,2 / workouts 3,4..
Has anyone downloaded the excel spreadsheets? I'm confused about WO 1, WO 2, WO 3, WO4... Should I be doing each exercise 4 times? Or does WO 1 represent the day I'm working out?
Would Monday have been work out 1 chart A doing 2 sets of 15 reps, Wednesday is work out 2 chart B doing 2 sets of 15 reps, and then Friday is work out 3 chart A doing 2 sets of 12 reps (with heavier weights?) Then next Monday will be workout 4 chart A doing 2 sets of 12 reps?0 -
Hey all!
I'm starting Jan 15-16th more than likely. I'm in my last week of my current program and I want to take a week off inbetween programs to recoup a little. Almost done with the book, can't wait to start the new workouts.
Good luck everyone! 0 -
You're supposed to do each level of reps/sets twice. So if you are lifting 3x a week your first two weeks would look like this:Please help!! LOL
I started this workout on Monday.. .Since I was confused about how to interpret the charts I did charts A and B on Monday... But now that I think I know how to read them on Wednesday I'll do chart B. What I'm confused about how to read workouts 1,2 / workouts 3,4..
Has anyone downloaded the excel spreadsheets? I'm confused about WO 1, WO 2, WO 3, WO4... Should I be doing each exercise 4 times? Or does WO 1 represent the day I'm working out?
Would Monday have been work out 1 chart A doing 2 sets of 15 reps, Wednesday is work out 2 chart B doing 2 sets of 15 reps, and then Friday is work out 3 chart A doing 2 sets of 12 reps (with heavier weights?) Then next Monday will be workout 4 chart A doing 2 sets of 12 reps?
Monday - Stage 1A (squats), 2 sets of 15
Wednesday - Stage 1B (deadlifts), 2 sets of 15
Friday - Stage 1A, 2 sets of 15
Monday - Stage 1B, 2 sets of 15
Wednesday - Stage 1A, 2 sets of 12
Friday - Stage 1B, 2 sets of 120 -
Anyone else here using JeFit to track?0
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I do!Anyone else here using JeFit to track?0 -
I just did my first NROLFW workout today, and loved it! I'm addicted now! haha.
I am already sore, so I will be drinking a lot of low sodium v8 for the potassium! I did the squats with just the bar, and I plan on using weights on the step ups next time...TOO EASY! Either that or I wasn't using a high enough step, lol. We couldn't find anything that wasnt being used to do pushups on that wasnt more than a 30 degree angle, so I only got 10 reps on the second set.
Overall, I did pretty good!
My goal is to see some sort of progress, whether that be inches lost, strengh gained, or weight lost. I am 215lbs, and at the beginning of my weight loss journey, but I realized that it is not logical to just do cardio and not lift. I am SO looking forward to my results!0 -
You're supposed to do each level of reps/sets twice. So if you are lifting 3x a week your first two weeks would look like this:Please help!! LOL
I started this workout on Monday.. .Since I was confused about how to interpret the charts I did charts A and B on Monday... But now that I think I know how to read them on Wednesday I'll do chart B. What I'm confused about how to read workouts 1,2 / workouts 3,4..
Has anyone downloaded the excel spreadsheets? I'm confused about WO 1, WO 2, WO 3, WO4... Should I be doing each exercise 4 times? Or does WO 1 represent the day I'm working out?
Would Monday have been work out 1 chart A doing 2 sets of 15 reps, Wednesday is work out 2 chart B doing 2 sets of 15 reps, and then Friday is work out 3 chart A doing 2 sets of 12 reps (with heavier weights?) Then next Monday will be workout 4 chart A doing 2 sets of 12 reps?
Monday - Stage 1A (squats), 2 sets of 15
Wednesday - Stage 1B (deadlifts), 2 sets of 15
Friday - Stage 1A, 2 sets of 15
Monday - Stage 1B, 2 sets of 15
Wednesday - Stage 1A, 2 sets of 12
Friday - Stage 1B, 2 sets of 12
Thank you sooo much!!!0 -
Hey ladies! I am going to do the first workout of the Workout B today! Started on Monday, and holy cow am I still feeling it in my arms today!
) It's a good hurt!
How's everyone else handling thier workouts? I'm lifting M-W-F and doing Cardio T-Th-Sat. For cardio, I'm doing some running/walking intervals for about 30 mins.0 -
I just started the second week of Stage 1 (Workout
yesterday... I'm lifting Tuesdays, Thursdays and Saturdays and doing a pretty intense boxing class on Mondays and Wednesday.
So far I find that I feel the "B" workouts more the following day... hence the soreness in my shoulders today!
I'm wondering how often you all increase the weight you use - do you do a few workouts with the same weight? or try to increase it a bit each time?0 -
I'm lifting M-W-F, and doing one hour cardio T-Th (and sometimes a long walk with the dog on the weekend). My cardio is usually some kind of class, like Les Mills Body Attack.
So far, I've been trying to increase my weight everytime, but definitely when the reps go down. I try and do 5 pounds more if I can, but if not I keep the same weight. When the reps are reduced (from 15 to 12 for example) I definitely make sure to increase by at least 5 pounds for upper body, and 10 for lower body exercises. The idea is that with less reps, you can actually lift more weight because the time is shorter.I just did my first NROLFW workout today, and loved it! I'm addicted now! haha.
I am already sore, so I will be drinking a lot of low sodium v8 for the potassium! I did the squats with just the bar, and I plan on using weights on the step ups next time...TOO EASY! Either that or I wasn't using a high enough step, lol. We couldn't find anything that wasnt being used to do pushups on that wasnt more than a 30 degree angle, so I only got 10 reps on the second set.
Overall, I did pretty good!
My goal is to see some sort of progress, whether that be inches lost, strengh gained, or weight lost. I am 215lbs, and at the beginning of my weight loss journey, but I realized that it is not logical to just do cardio and not lift. I am SO looking forward to my results!
Pouringraina, excellent realization that cardio alone isn't enough! I see soooo many women at the gym that only do cardio, and while they are skinny, they are so weak! Congrats on getting started I think you will find the rest of us are all hear for the same reasons: to get stronger, feel more confident, and of course hopefully trim a little fat off of all of our various "problem" areas
In response to your other comment, I might recommend that before you try increasing your step height, add some weight to your hands. Only 10 pounds in each hand makes this exercise much more difficult for me, and if you inscrease the step height too much you risk hurting your knees.0 -
I have been increasing my weight everytime. Sometimes I am "successful", sometimes "not", and I have to drop back. But, I give it a "try".
For example, today I tried to do my push-ups on a 30 degree incline (down from a 45 degree incline). I could do 3. I did the next 7 reps on the 45 degree incline. But, after that rest, I went back to the 30 degree incline and did 3 more before going to the 45 degree incline.
I MUCH prefer the B work-outs...squats (currently) are my nemesis!0 -
Well crud....After reading the previous posts, I realize that I messed up my first Workout B. My kids got a hold of my workout logs and colored on them. I thought I had them in order, but I discovered today that I really did the reps. for Workout 5B. Oops.....At least I made notes about weight changed I need to make, so hopefully I didn't screw up too much!0
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I did 1A on Tuesday, and planned to do 1B today, but between serious soreness and bad PMS cramps, I decided to take an extra day to recover. I was surprised how sore I got from 1 workout... and how weak I've become, since the last time I trained. Yikes! I'm sure it will get easier, as the weight comes off and I get stronger. I haven't been this big in many years.0
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You should probably plan to not lift two days in a row anyways. The NROLW workouts are total body so they're not intended to be done back to back.I did 1A on Tuesday, and planned to do 1B today, but between serious soreness and bad PMS cramps, I decided to take an extra day to recover. I was surprised how sore I got from 1 workout... and how weak I've become, since the last time I trained. Yikes! I'm sure it will get easier, as the weight comes off and I get stronger. I haven't been this big in many years.0 -
You should probably plan to not lift two days in a row anyways. The NROLW workouts are total body so they're not intended to be done back to back.I did 1A on Tuesday, and planned to do 1B today, but between serious soreness and bad PMS cramps, I decided to take an extra day to recover. I was surprised how sore I got from 1 workout... and how weak I've become, since the last time I trained. Yikes! I'm sure it will get easier, as the weight comes off and I get stronger. I haven't been this big in many years.
Whoops... I meant Monday. I took Tuesday off, just took an easy 30 minute walk... and planned to lift again today, Wednesday. I didn't do anything today at all, which means that I ended up taking 2 days off between workouts already. I'm looking forward to 1B tomorrow, but I pray that I don't have to wait 2 days after that to train again. LOL0 -
Ah, gotcha. The first week was rough, but I didn't have too much trouble with it after that. Sore, but not "OMG IT HURTS TO MOVE" sore beyond the first two sessions. Icy Hot was my friend for about a week.
You should probably plan to not lift two days in a row anyways. The NROLW workouts are total body so they're not intended to be done back to back.I did 1A on Tuesday, and planned to do 1B today, but between serious soreness and bad PMS cramps, I decided to take an extra day to recover. I was surprised how sore I got from 1 workout... and how weak I've become, since the last time I trained. Yikes! I'm sure it will get easier, as the weight comes off and I get stronger. I haven't been this big in many years.
Whoops... I meant Monday. I took Tuesday off, just took an easy 30 minute walk... and planned to lift again today, Wednesday. I didn't do anything today at all, which means that I ended up taking 2 days off between workouts already. I'm looking forward to 1B tomorrow, but I pray that I don't have to wait 2 days after that to train again. LOL0 -
How long is it taken you all to complete the exercises? I'm in stage 1 and did work out 2 yesterday, chart B and I'll be honest I didn't do the full 60 second rest... But even with them I feel I could get through the all the exercises in less than 25 minutes... Am I doing something wrong?
Also are you ladies doing any extra exercises on your lift days or just sticking to the outline? On my off days from lifting (Tue/Thur/ and maybe Sat) I want to try to get in some good cardio..
My plan is to lift M-W-F / Cardio for sure Tuesday & Thursday and most Saturdays... I have AF reserves this weekend so I don't know if I'll be able to get it in this weekend...0 -
How long is it taken you all to complete the exercises? I'm in stage 1 and did work out 2 yesterday, chart B and I'll be honest I didn't do the full 60 second rest... But even with them I feel I could get through the all the exercises in less than 25 minutes... Am I doing something wrong?
Also are you ladies doing any extra exercises on your lift days or just sticking to the outline? On my off days from lifting (Tue/Thur/ and maybe Sat) I want to try to get in some good cardio..
My plan is to lift M-W-F / Cardio for sure Tuesday & Thursday and most Saturdays... I have AF reserves this weekend so I don't know if I'll be able to get it in this weekend...
The workouts have been around 20-25 minutes for me, so far. I started Stage 1 on Monday and have been too sore to include cardio on the non-lifting days. I should be better by next week so I am planning some HIIT for 20-30 on the off days. My lift days are M-W-F and HIIT days will be Tu-Th-Sa0 -
Hello Ladies!
Am i glad to find you!!!
I did 1A on Tuesday and loved it. I thought this isn't too bad at all. Well not I ache a lot lol, better take it a bit easier tomorrow. I wish you were all in my gym, I haven't seen another woman doing weights. I have only been once though so fingers crossed I can find a friend tomorrow. I might do a short swim later, see if i can loosen up my hips.
Happy lifting!0 -
Which thread should we be posting in as there is a January progress thread and this January Start thread???? I was posting in the other thread but found more people seem to be posting comments/questions here.
I started this week with Stage 1. I have been VERY sore, but pushing through and glad I am! Cardio to come on off days once the soreness is not as intense.0 -
Which thread should we be posting in as there is a January progress thread and this January Start thread???? I was posting in the other thread but found more people seem to be posting comments/questions here.
I started this week with Stage 1. I have been VERY sore, but pushing through and glad I am! Cardio to come on off days once the soreness is not as intense.
I have no clue which thread to post in.. I've been doing both.. LOL..
I started this week as well.. SUPER SORE!!! My lift days are MWF and I've just decided that since I still have weight to lose (I at least want to get in the 150's) I'm going to do Cardio afterwards.. Then on Tuesdays and Thursdays I'll just do straight cardio...0 -
I'm posting all over the place, too....0
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I have been only slightly sore for the last couple of days and will add the HIIT on non-lifting days starting next week. Overall, I did pretty good staying on target with nutrition. I feel like I am eating a lot, but I am sure that is only because I was starving my body for so long. I am quite certain that my metabolism is all messed up and am trying to get it started again. With one good week under my belt, I have three more to go before I reevaluate the numbers. I feel great and am optimistic. 0
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I'm with you, Better....trying to keep my calories raised, like the book says - and see where I am in a month or so.0
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