January Start
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With the lunges, up the weight slowly. I find lunges particularly difficult to maintain good form.
As far as your squats go, and as long as your feeling good on your next workout, I'd say up it 10 pounds and see what happens. If you can't finish the set, no big deal, just drop the weight back down. When you up the weight, make sure to watch yourself in a mirror to make sure your form is OK. There are many exercises I can up the weight significantly, but my form is so sloppy it's not worth it to me. For example, I can do step-ups with 25 lbs. in each hand, but I'm wobbly and my stance is uneven. So for now, I just do 10 or 12 lb. hand weights until the form is better consistently.
If your only concern is that you may not be doing enough just because you are not extremely, that's not necessarily a bad thing. I'm usually a little tight the day after the workouts, but not that sore. I know I'm working hard enough though because I can barely finish my sets and later that day all my muslces are always plenty tired (I can tell because I move slower lol).0 -
Hey there! I'm in my first week, and hoping I can join you January Starters! I'm pretty excited to get into lifting! I've never done much more than the "machines" at the gym, so free weights (and using an actual program) is new to me. I tried P90X a while ago, but only got through the 2nd level (60 days). This seems a lot more do-able for me, since I have 2 kids and work full time. I'm also working out at home, so any other home lifters please pass on your tips and tricks!
Jenna0 -
Hi lilRicki! congrats on the January start!! To get more protein, you can always add one extra scoop of protein powder to your protein shake! (I'm curious, if you don't do 'dairy', how are you doing protein shakes - aren't yours made from whey, which is dairy...) I actually don't tolerate dairy that well, so going onto protein powder hasn't been my favourite experience - if someone knows of a protein powder that isn't dairy-related, maybe I should try it??
I'm allergic to the casein, not the lactose...I can still eat chocolate too...but one tiny lick of ice-cream and I'm dying lol. Sometimes the protein shake gives me the farts, but I don't think it's the diary in it, I think it's just the fruit i mix it with lol, or the almond milk. I made my son and my nephews blueberrie pancakes from scratch the other day, and forgot that I put milk in them...I ate them too, and paid for it dearly and I was watching my son's football game, so it was the most inconvenient lol.
You should be able to get a soy protein powder as well, if the casein or whey ones give you tummy trouble.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-Sa
I'm glad to see this! I was questioning if I was doing something wrong, since my workouts felt so short to me. I'm trying to attend Zumba classes on my days off from lifting. I have an elliptical at home too, so I might try to work out a HIIT plan to do on there too.0 -
Hi lilRicki! congrats on the January start!! To get more protein, you can always add one extra scoop of protein powder to your protein shake! (I'm curious, if you don't do 'dairy', how are you doing protein shakes - aren't yours made from whey, which is dairy...) I actually don't tolerate dairy that well, so going onto protein powder hasn't been my favourite experience - if someone knows of a protein powder that isn't dairy-related, maybe I should try it??
I'm allergic to the casein, not the lactose...I can still eat chocolate too...but one tiny lick of ice-cream and I'm dying lol. Sometimes the protein shake gives me the farts, but I don't think it's the diary in it, I think it's just the fruit i mix it with lol, or the almond milk. I made my son and my nephews blueberrie pancakes from scratch the other day, and forgot that I put milk in them...I ate them too, and paid for it dearly and I was watching my son's football game, so it was the most inconvenient lol.
You should be able to get a soy protein powder as well, if the casein or whey ones give you tummy trouble.
the whey seems to be ok...kind of weird, but chocolate doesn't affect me either. Guess someone is looking out for those around me lol If I didn't have chocolate occasionally I'd go crazy. But I mix fruit, water, 1 cup of apple juice and 1 scoop of protein powder and I'm good.0 -
Tonight is Stage 1 Part A...that I know I can do, and I enjoy that routine.0
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I posted this in another thread, but meant to post it in this one...
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 -
I just finished my 4B workout tonight. This is my first post to this topic as I just joined the group. Cheers!0
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Hi Ladies,
I'm back!! I fell off the wagon for a week of stress and discouragement... but I'm finally back on. **blushing** At least I have a car again, which should make it easier to get to the gym now. I was car-less for almost 2 months, so walking there in the winter cold wasn't very motivating. LOL
My timing to start this program wasn't the best, but I'm going to MAKE it happen. The past month has been a thyroid medicine nightmare for me. I stupidly listened to a new doctor mid-December, who doesn't know anything about me, and told me to stop taking my thyroid meds abruptly after YEARS of being on them. I knew better, but listened anyway... Since then, my energy levels, appetite and emotions have been all over the place, my hair has been falling out in clumps, my normally-regular period surprised me by returning only 17 days later, and my weight jumped up almost 10 pounds, and would normally be dropping, at the 1700-1900 calories NROL recommends, but didn't budge... so I got discouraged...
I decided to get back on the wagon TODAY! I'm going to the doc for follow-up blood work tomorrow and I'm going to tell them all my symptoms and either go back on my old dose, or back on at least 1/2 the dose I was taking before... whether they like it or not. I'm not going to let a doc that doesn't even know me, disrupt my life SO MUCH, while they "PRACTICE" on me. I absolutely REFUSE to live my life at this weight... or allow anything or anyone to stop me from getting my health back. I felt GREAT when I went to the doctor for a regular checkup... and 6 weeks later, I feel miserable after following their advice.
I'm a few workouts behind everyone, but I'm jumping back in and plan to stick around for a while. The soreness may slow me down for my first week back, but I am going to add cardio on my days off, so I can drop some weight a little faster and help get myself into a normal schedule to form a habit of working out regularly again. This is not a race to me... it's about getting my life and my old lifestyle back. I LOVE training... especially lifting heavy.0 -
Hi Ladies,
I'm back!! I fell off the wagon for a week of stress and discouragement... but I'm finally back on. **blushing** At least I have a car again, which should make it easier to get to the gym now. I was car-less for almost 2 months, so walking there in the winter cold wasn't very motivating. LOL
My timing to start this program wasn't the best, but I'm going to MAKE it happen. The past month has been a thyroid medicine nightmare for me. I stupidly listened to a new doctor mid-December, who doesn't know anything about me, and told me to stop taking my thyroid meds abruptly after YEARS of being on them. I knew better, but listened anyway... Since then, my energy levels, appetite and emotions have been all over the place, my hair has been falling out in clumps, my normally-regular period surprised me by returning only 17 days later, and my weight jumped up almost 10 pounds, and would normally be dropping, at the 1700-1900 calories NROL recommends, but didn't budge... so I got discouraged...
I decided to get back on the wagon TODAY! I'm going to the doc for follow-up blood work tomorrow and I'm going to tell them all my symptoms and either go back on my old dose, or back on at least 1/2 the dose I was taking before... whether they like it or not. I'm not going to let a doc that doesn't even know me, disrupt my life SO MUCH, while they "PRACTICE" on me. I absolutely REFUSE to live my life at this weight... or allow anything or anyone to stop me from getting my health back. I felt GREAT when I went to the doctor for a regular checkup... and 6 weeks later, I feel miserable after following their advice.
I'm a few workouts behind everyone, but I'm jumping back in and plan to stick around for a while. The soreness may slow me down for my first week back, but I am going to add cardio on my days off, so I can drop some weight a little faster and help get myself into a normal schedule to form a habit of working out regularly again. This is not a race to me... it's about getting my life and my old lifestyle back. I LOVE training... especially lifting heavy.
I had my thyroid removed about 18 months ago, so I know what you're going through without your meds! Definitely get the bloodwork checked, and make them do what you feel is right. What workout are you coming back in on? I'm on workout 3A, so pretty new at this, but loving it so far. Good luck!!0 -
Hi Ladies,
I'm back!! I fell off the wagon for a week of stress and discouragement... but I'm finally back on. **blushing** At least I have a car again, which should make it easier to get to the gym now. I was car-less for almost 2 months, so walking there in the winter cold wasn't very motivating. LOL
You're telling me waking up when it's still dark outside and walking in the freezing cold to pick a bunch of really heavy objects isn't motivating?! Just kidding! I struggle with this also. Someone told me today that if you just wake up every morning and do it, and don't even question why, just do it and make it part of your routine, it will eventually become natural to you. Still working on this myself. Forced myself out of bed at 5:30 this morning and it actually wasn't too bad.My timing to start this program wasn't the best, but I'm going to MAKE it happen. The past month has been a thyroid medicine nightmare for me. I stupidly listened to a new doctor mid-December, who doesn't know anything about me, and told me to stop taking my thyroid meds abruptly after YEARS of being on them. I knew better, but listened anyway... Since then, my energy levels, appetite and emotions have been all over the place, my hair has been falling out in clumps, my normally-regular period surprised me by returning only 17 days later, and my weight jumped up almost 10 pounds, and would normally be dropping, at the 1700-1900 calories NROL recommends, but didn't budge... so I got discouraged...
I decided to get back on the wagon TODAY! I'm going to the doc for follow-up blood work tomorrow and I'm going to tell them all my symptoms and either go back on my old dose, or back on at least 1/2 the dose I was taking before... whether they like it or not. I'm not going to let a doc that doesn't even know me, disrupt my life SO MUCH, while they "PRACTICE" on me. I absolutely REFUSE to live my life at this weight... or allow anything or anyone to stop me from getting my health back. I felt GREAT when I went to the doctor for a regular checkup... and 6 weeks later, I feel miserable after following their advice.
I'm a few workouts behind everyone, but I'm jumping back in and plan to stick around for a while. The soreness may slow me down for my first week back, but I am going to add cardio on my days off, so I can drop some weight a little faster and help get myself into a normal schedule to form a habit of working out regularly again. This is not a race to me... it's about getting my life and my old lifestyle back. I LOVE training... especially lifting heavy.
I seem to be hearing more and more about women with thyroid problems lately. It makes me wonder if I'm just more aware of the issue or if it is becoming more common. I'm glad to see you are working through it with the right attitude though. As soon as you get back in the routine it will be easy. You'll actually start craving those workouts, I know I do. One little piece of advice I can offer as you get back into it is this, if you are ever feeling discouraged, repeat a mantra in your head over and over to pump you up and put you back in the right frame of mine. Mine is "stronger, faster, better, harder." I say it because that's what's happening to my body when I workout - I'm getting stronger, running faster, acheving better health and gaining muscle! Sometimes we just have to remind ourselves of the reason why we do this and then it becomes easier.0 -
Hi!
I'm still lurking, because I'm still "on hold" with the NROL4W program.
When I re-start (expected in 2 weeks, I'd say), I believe I'll jump in at Stage 2. I am doing quite a few of the "lifts" in Stage 1, just not in the particular order stated in NROL4W. And, I'm doing some supplemental weight-training, too.0 -
Well, still moving along. Had to take a couple days off due to some medical issues (unrelated). Which turned into a week off. But started back at it and feels good. I have got to get into recording my weights that I'm using. I continually change them dependent upon the type of lift I'm having to do. Some muscles are stronger than others (obviously). LOL But continue to add more weight as I go. I've noticed some changes, not much, but still something is better than nothing. Still driving me crazy not seeing the scale move, but I know that is to be expected. Glad it hasn't increased by too much.0
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I did 5B yesterday and went up in weight... Deadlifts 65; shoulder press two 20 pound DB's; lat pull 60; lunge two 20 pound DB's. I thought for sure that my shoulders would be more sore from the lat pulls, but my legs are feeling those lunges instead.0
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Welcome back livelightsmil... I hope you feel better0
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I did 5B yesterday and went up in weight... Deadlifts 65; shoulder press two 20 pound DB's; lat pull 60; lunge two 20 pound DB's. I thought for sure that my shoulders would be more sore from the lat pulls, but my legs are feeling those lunges instead.
The lunges kill me too! I'm doing 5B tomorrow. Nice work on the increasing weight 0 -
I did 5B yesterday and went up in weight... Deadlifts 65; shoulder press two 20 pound DB's; lat pull 60; lunge two 20 pound DB's. I thought for sure that my shoulders would be more sore from the lat pulls, but my legs are feeling those lunges instead.
You're making some good progress, rock on!0 -
Thank you
I did 6A this morning... Squats 65, regular pushups, seated row 60, step up two 17-1/2 lb DB's (those are rough), regular prone jacknives, I have way more control that I did when I started. I am really looking forward to the workouts 0 -
Did Workout 5A tonight. Wow adding that extra rep was tiring. I found I needed the 60 seconds for recovery between reps.
I just read, like now while typing, that I've been doing the wrong variation for pushups. I've been doing the girly ones from the knees.....WHAT?? How did I miss that. Oops, well, next work out, maybe I'll try just doing a regular push up LOL.0 -
No matter how you look at it, Stage 1 is REALLY about getting comfy in the gym, getting comfy with equipment, and getting comfy with increasing the WEIGHT as you work-out.
Weight-lifting is about practice....not about perfection. We're all going to make all sorts of *mistakes* as we go through this (unless you have been weight-lifting, already, for some length of time).
I still re-read certain portions of the book quite regularly. And, the pictures (to me) don't always tell the WHOLE story....which is why I get real live people to check my form while I'm doing stuff.
I like reading people's "bloopers" on these forums....makes me feel SO much more human when I have mine (and there are many)!0
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