Daily Chat Thread
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I pulled up Rachel Cosgrove's website to see if there was a discussion forum. There is, but you have to pay for a membership. It's like, $90+ a month. :frown: Sigh. I was hoping to find a group somewhere to talk to people who have actually done her program.
Does she only have the one book? What are you thoughts about her program? Like I said, previously, I am not impressed with the Ab book. I guess the minimal amount of lifting that adding cardio in should help me lose weight and fat. I could have done that on my own without paying $15 for the book.0 -
Cripes, away for a few days and the thread doubles in size! I had a week off since working out tonight, had visitors and working 14 hour days. Really pleased to do my heaviest Stage 1 squat though with 90lbs, (on the last lot of exercises in this stage), can't imagine doing 200lbs, be amazing to achieve that.
I'm going to sit down and re-read the book before starting Stage 2 to make sure I have the big picture in my head again rather than a tight focus on just the task at hand.0 -
I pulled up Rachel Cosgrove's website to see if there was a discussion forum. There is, but you have to pay for a membership. It's like, $90+ a month. :frown: Sigh. I was hoping to find a group somewhere to talk to people who have actually done her program.
Does she only have the one book? What are you thoughts about her program? Like I said, previously, I am not impressed with the Ab book. I guess the minimal amount of lifting that adding cardio in should help me lose weight and fat. I could have done that on my own without paying $15 for the book.
So give us an example of one of the workouts? Similar to NROL4W or completely different? I hate that you're not impressed!
I STILL have not received my book yet. I not in THAT big of a hurry since it's not like I can start the program but still. Obviously, patience was not a gift I was given
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I pulled up Rachel Cosgrove's website to see if there was a discussion forum. There is, but you have to pay for a membership. It's like, $90+ a month. :frown: Sigh. I was hoping to find a group somewhere to talk to people who have actually done her program.
Does she only have the one book? What are you thoughts about her program? Like I said, previously, I am not impressed with the Ab book. I guess the minimal amount of lifting that adding cardio in should help me lose weight and fat. I could have done that on my own without paying $15 for the book.
So give us an example of one of the workouts? Similar to NROL4W or completely different? I hate that you're not impressed!
I STILL have not received my book yet. I not in THAT big of a hurry since it's not like I can start the program but still. Obviously, patience was not a gift I was given
Her book focuses a lot on diet. A LOT. It's pretty strict, but doesn't require calorie counting.
The workouts seem to be a good mix of heavy lifting and body weight exercises. It doesnt get to the really heavy lifting (back squats, deadlifts) until the "Dial it in" stage though. There is also warmups, BWM type stuff, and HIITs. There is also a fair amount of dynamic type exercises, I.e. jumping jacks, squat thrusts.
It's not a bad read. I found the book to be encouraging, even if I don't choose to do the program. I'm going to go thru the Abs book today and tomorrow so I can compare.
I suspect my goals may be different from some of your goals though. I want to lose fat, but I have my back to contend with, too. So that places some limitations on and plays a big part in what I chose to do.0 -
I'm interested in what the workouts look like too bot in the NROL4A and RCs book. I'm way far away from even thinking about what's next but I'd love to see what they look like.
I deadlifted 90 yesterday! It felt good actually, I will try 95 and 100 during the next sessions. I also went up in all other weights, adn was particularly proud of my lunges with 18 lb dbs considering that I started with BW. I am planning to do 1 extra set of the last workout, mainly because I think I'll be more ready to step into Stage 2. I have this silly voice in my head that keeps saying "you should be lifting heavier"! So I keep reminding that PITA that I am not competeing with anyone, only doing my personal best, and to PLEASE STFU!
Welcome back Jo and Sam! Missed your posts!!0 -
NROL4absI pulled up Rachel Cosgrove's website to see if there was a discussion forum. There is, but you have to pay for a membership. It's like, $90+ a month. :frown: Sigh. I was hoping to find a group somewhere to talk to people who have actually done her program.
Does she only have the one book? What are you thoughts about her program? Like I said, previously, I am not impressed with the Ab book. I guess the minimal amount of lifting that adding cardio in should help me lose weight and fat. I could have done that on my own without paying $15 for the book.
So give us an example of one of the workouts? Similar to NROL4W or completely different? I hate that you're not impressed!
I STILL have not received my book yet. I not in THAT big of a hurry since it's not like I can start the program but still. Obviously, patience was not a gift I was given
Phase 1
WOA core
1a plank ( 2) 60-90 sec
1b side plank (2 each side ) 30-45 sec
strength 2-3 sets and 12 reps
1a split quat, front foot elevated
1b inverted row
2a romanian deadlift
2b push up
WOB
core
anti rotation static hold 2 sets for 30 sec each side
elevated plank 10 for 10 sec
elevated side plank 5 for 10 sec each side
strength 2-3 sets 12 reps (each leg or arm where appropriate)
db single leg romanian dl
db alternating shoulder press
overhead squat
cable kneeling pull down
Chose any "moving" exercise on days off for 30 minutes
Seriously? I was thinking about doing that myself after this program but adding HIIT on days I do lift something. In all fairness to the book, it does give a LOT of variations to make each core exercise difficult.0 -
NROL4absI pulled up Rachel Cosgrove's website to see if there was a discussion forum. There is, but you have to pay for a membership. It's like, $90+ a month. :frown: Sigh. I was hoping to find a group somewhere to talk to people who have actually done her program.
Does she only have the one book? What are you thoughts about her program? Like I said, previously, I am not impressed with the Ab book. I guess the minimal amount of lifting that adding cardio in should help me lose weight and fat. I could have done that on my own without paying $15 for the book.
So give us an example of one of the workouts? Similar to NROL4W or completely different? I hate that you're not impressed!
I STILL have not received my book yet. I not in THAT big of a hurry since it's not like I can start the program but still. Obviously, patience was not a gift I was given
Phase 1
WOA core
1a plank ( 2) 60-90 sec
1b side plank (2 each side ) 30-45 sec
strength 2-3 sets and 12 reps
1a split quat, front foot elevated
1b inverted row
2a romanian deadlift
2b push up
WOB
core
anti rotation static hold 2 sets for 30 sec each side
elevated plank 10 for 10 sec
elevated side plank 5 for 10 sec each side
strength 2-3 sets 12 reps (each leg or arm where appropriate)
db single leg romanian dl
db alternating shoulder press
overhead squat
cable kneeling pull down
Chose any "moving" exercise on days off for 30 minutes
Seriously? I was thinking about doing that myself after this program but adding HIIT on days I do lift something. In all fairness to the book, it does give a LOT of variations to make each core exercise difficult.
Hmmm......yeah. I was thinking there would be some serious cardio outlined in there somewhere. I guess I don't get how THIS program is designed to burn fat where NROL4W isn't since essentually it's the same (as far as burn goes).0 -
OH and I forgot ! on latter phases he does add "metabolic" training. Which is cardio after the strength. EX: Burpees 6-10/minute for 10 minutes. If it takes you 30 seconds to do 6-10 then rest the remainder of the minute.
I don't see any difference in that and HIIT in the NROL4W.
I guess I was expecting more. NROL4W is very structured and detailed and I am grateful for the knowledge. My hopes were high for something different, I guess.0 -
I think it's going to take me a day or two to read everything I missed. We had a great vacation. Better than expected and he's already making plans to go again. THis time with another rider and his wife. He just may convince me to leave NJ permanently...eventually. I already agreed to retirement, but jet may get me down there sooner.0
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I deadlifted 90 yesterday! It felt good actually, I will try 95 and 100 during the next sessions.
Wahoo Sue! Great going!
I'm on Workout B7 tomorrow and will be trying 90lbs for my deadlift too. Think I will get my husband to take some pics so I can check my form though, especially on the squats. It's hard to see if I am going down low enough but my goodness, the back of my legs the day after say I am! They sure noticed the increase to 90lbs....:laugh:0 -
Wow, you guys have been busy! I'm too tired after my first day back at work (and first 5 am gym session after a week of stuffing my face) to read back through more than a couple of pages, but congrats on all the great achievements! I looked at NR4Abs in a bookstore while on vacation, and I don't know...it looks like all the stuff that bugs me about NR. Lots of little fussy exercises. I think I may do a 5x5 program or similar--just to keep it simple. If my "eat-clean" challenge doesn't help me lose some of these m*****f*****g pounds during the last three stages, I may take a month off of lifting after I finish NR. I don't know. Sigh.
On a positive note, it did feel really great to be back in the gym this morning!0 -
I enjoyed one last day of vacation at home. Skipped the gym, and enjoyed some peace and quiet. Hubby actually took the kids to a skate park.
Congrats to everyone's hard work. Sue, 90lbs is no joke. good for you. I'm going ahead with stage 6. I just LOVE the feeling of being stronger. Taking my book to meeting with PT Wednesday. Just going to do some cardio tomorrow. Maybe I'll take a class or something. I'm still going ahead with the abs in September. The ladies on FB swear by it, so I'm going to give it a try. If there is extra fat burn, then it will be exactly what I need. I'm 100% over the whole scale thing. Even when I was at 32% body fat I never really cared about my weight. I'm more concerned about how I feel, and feel freaking AMAZING!!0 -
Somebody needs to do Insanity with me :flowerforyou:
But seriously, I know that it isn't lifting really heavy, but the pushups my husband has to do with that program are horrendous. I still am pretty confident that I'll have quite a few strength gains with it (since I have lots of body weight to be up for the task).
Then I'll circle back around to maybe do Rachel's program (I'm pretty interested in seeing her diet portion of the book) and then check out NROL Supercharged when it comes out.0 -
I'm sad to read that you weren't that impressed with NROL4Abs, manic. I'll be reviewing it next week, while on vacation, but I'm pretty committed to doing it because most of the hardbodies on JPFitness Forum are recommending it (after NROL4W).
I've got 3 work-outs left in Stage 7. But, I'll only get 2 in this week, before holidays, and I may never get that very last one in, since I meet with my personal trainer to go through NROL4Abs once I'm back from vacation.
At some point, I still have to return to the last half of Stage 6, too. Heck, maybe with my trainer I'll just give a pull-up and a chin-up a try to see how far away (or close!) I am to those goals.0 -
I don't like change, switching things up, or trying new things. That could be my problem with NR of abs.I'm always loyal to what comes first. LOL
I mentioned in Stage 5 thread, it could be TOM or I'm just weary of the process. Nothing has changed except bigger shirts. I still have the jiggly, flabby, fatty thighs and butt. Several guys have taken notice of me and mention about me working out with "the big boys'. It feels great to be strong but I want less body fat. I hope NR of abs helps with that.0 -
http://muscleevo.net/how-deep-should-you-squat/
Pretty good article on squat form. Don't have time to read thru everything now so will be back later.
OMG did you see that guys step up with barbell? that is one big step!!
I was watching the ladies track yesterday while at the gym.. that was motivating!!
I also was told yesterday by a trainer at the gym that i was planking wrong...
Apparently my elbow were out too wide, - so check yourself, Elbows should be in right under your shoulders.0 -
I'm done with all the little fussy moves too. I'm ready t o move on to a 5x5 program for at least 12 weeks. Maybe I'll look at the Abs or Supercharged book after that, but I'm really getting impatient with all the little stuff right now. I will finish this, with Stage 6 included, but I can't wait to be done!0
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I'm wondering about the cutesy moves, too. I wonder if a. they're necessary and b.are they in the men's book? Its at our library and I may check it out and see. I've gotten good results from squats and deadlifts.0
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I'm surprised at all the discourse about the "little fussy moves". Don't get me wrong, I think squats/deadlifts are KEY. But, what about the theory of diminishing returns?? If you are only doing bench press, squats and deadlifts, at some point, like any work-out, your muscles won't be working as hard on the same exercises, and results will stall (plateau).
So, I think there *is* something to be said for "changing it up", for working on one leg at a time (or whatever), for choosing barbells for some exercises and then DB's the next time, etc.
I'm a beginner. I have LOTS of different muscles that I need to strengthen. I have flexibility issues. Balance issues. Body issues. And I rely on the opinions of experts to help me figure out what is going to get me to a great shape, without injury.
Yes, I want to lift BIG NUMBERS. But, more than that, I want to demonstrate a pledge to my own fitness and healthy lifestyle FOR LIFE.0 -
As a follow-up to my last post, though....for those of you who end up choosing Rachel Cosgrove's work-out, or stronglifts, or whatever, I really *do* hope you stick around here and keep posting.
I learn SO MUCH from each one of you and I believe the support network created, here, is key to (my) success.
So, whatever you choose to do, please also choose to stay and post here (about your exploits)!0 -
I still get sore from the cutesie moves AND I like getting in and out of the gym so they're actually my favorite. It takes a lot of time to load 100+ lbs on a bar and then unload it. My favorite lift has been the single leg romanian deadlift. I get sore AND it works my core even more than a regular deadlift. It took me a good 4 sessions before I had the balance to do 1/2 of what I was regularly deadlifting, but then I figured it out!0
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I'm definitely going to try the new moves a few times before I make my final judgement, lol. I just thought it was odd that the same author that uses the term "Barbie weights" would throw in exercises that aren't all that different from what I see in magazines. But I shall try them anyway. I'm sure they all work, as evidenced by the number of results seen on this page.0
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I decided if I really want to lose weight, I must take control of what I know is best for me. Cardio helps me lose weight so I went to the gym and walked for 30 minutes at a good decent pace. My plan is to do cardio even if it's only a steady pace on my days off of lifting. I need to MOVE. It's what works. My delusional thinking...... the lifting by itself would help me. It has been 4 months and I am still fat as I was in the beginning. PLUS, I need to stop reading yall's diaries!! It makes me want to eat!! LOL
I like being stronger but I want to be smaller too. Weight lifting is in my blood. I will never give it up or this program. Adding cardio is my new goal. That's all. :flowerforyou:0 -
Somebody needs to do Insanity with me :flowerforyou:
But seriously, I know that it isn't lifting really heavy, but the pushups my husband has to do with that program are horrendous. I still am pretty confident that I'll have quite a few strength gains with it (since I have lots of body weight to be up for the task).
Then I'll circle back around to maybe do Rachel's program (I'm pretty interested in seeing her diet portion of the book) and then check out NROL Supercharged when it comes out.
*Raises hand* I'll do Insanity. :bigsmile:0 -
Manic - I have been realizing that as much as I like lifting the cardio makes me feel good. I need the endorphins that come with a great Zumba class, Bodyrocking, ZWOWing, Spin, HIIT, etc. I need to figure out how to get both in my week.
Oh and HI Y'ALL, I can't catch up so I am just jumping right back in.0 -
Wish MFP had that like button, Beeps I would "like" both of your posts. Maybe I'm still to new with lifitng but I get a whole lot out of each of the exercises I've been doing, even as limited as they are. I see how much stronger I've gotten from all of them, hell I didn't even know what a prone jackknife was before this program and yea they really are working my core! I'm not saying you're wrong, only that for me they all are working, thankfully cuz I'm not the same flabby 60 yo that I was 6 or so weeks ago!0
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Manic - I have been realizing that as much as I like lifting the cardio makes me feel good. I need the endorphins that come with a great Zumba class, Bodyrocking, ZWOWing, Spin, HIIT, etc. I need to figure out how to get both in my week.
Oh and HI Y'ALL, I can't catch up so I am just jumping right back in.
I'm with you on cardio making you feel good. I also need to do cardio to burn fat. Weights are great but they need some help.0 -
Beeps, you're right--I definitely get sore from all the different moves, and definitely need muscle strengthening all over! Maybe I'm just cranky or maybe it's my hatred of ab work talking... Also, problem with a 5x5 program for me is that I don't have a workout partner, so getting into heavier and heavier lifting will be a problem without a spotter. Already I wished for someone to spot me with dumbbell incline bench presses! And I'm not using very heavy weights... I don't know what to do next, really.
All you cardio lovers--me too! I love the way running makes me feel, so I added it back in a while ago. I'm hoping that the added cardio, a stricter diet, and stages 5-7 will finally do the trick. Because, like you, Manic, I'm stronger but not much smaller than I was when I started NR.
(I feel like I"m repeating everything I just *****ed about in the S5 thread, so those of you who are there, too, please ignore!)0 -
Beeps - I don't discount that the "little moves" are working. I'm just tired of them and just want to work on the big moves for a while. Plus I really don't like the high reps at all. I plan on sticking around here because I LOVE this group!
Mary - I'm with you on the cardio. I've got to get back at it, but I've got to get back to my normal routine of getting up early also. I really only see weight loss when I do cardio, as much as I love lifting and won't give it up.0 -
I like cardio, too....I still make sure I get some cardio in every week.
jennie - I don't like high reps either. If NROL4Abs/NROL4Life have "high reps", I think I'll just lower the reps and up the weight....now, at least, I am *comfortable* with doing that. 6 months ago, I wouldn't have had the confidence to alter the program(s) at ALL.
Another reason NOT to give up lifting - because when you come back to it, and you KNOW you WILL (because it works....), just THINK of how AWFUL the DOMS is!
That, alone, even makes me nervous about my week-long vacation coming up, lol.0
This discussion has been closed.