New Rules of Lifting for Women

kealey1318

I heard a lot of great hype on here about this book... Yesterday I stopped at Barnes & Noble and bought it. I've read through over 1/2 (will finish the rest today) and am equal parts intrigued about the body I could possibly obtain, and petrified about the eating portion. The logic makes sense, and I doubt it would be such a highly regarded book unless there were real results to back it up. My fear lies in myself - that I will misunderstand the eating portion and just get heavier and heavier.

Overall, the book plays to some of my strengths (pun intended) because I've always been a physically strong woman. I'll admit that I've always been afraid (because of how quickly I build muscle) that I would bulk up mannishly, which is something that I would not wish for myself. The book does a good job of allaying those fears to a more manageable level and I am willing to try it! Some of the most incredible bodies I've seen on here are women who do a lot of strength training and yet still look incredibly womanly!

I'm not afraid of hard work, the rewards too promising. I think I may need to include a nutritionist in the beginning though, because the sample recipes shared in the book don't give me enough to work with. I don't like Salsa so most of the breakfasts are out... LOL

I would welcome any suggestions or information from anyone else who has knowledge in this area!!!

kealey1318

bump

cbl40

Just bought the book as well. Don't worry about bulking up, YOU won't! I'm not following the diet exactly, because I've had luck doing my own type of eating, which is similar and very high in protein. Good luck!!

cbl40

I agree, the diet section is lacking because he simply gives recipes without giving a more open guideline of how to choose your carbs and proteins. I think if you stay within the calories you figured out for youself, then figure out your percentages of carbs/fats/proteins you can work on your diet. Seeing a nutritionist to get you started might be a great idea!!

kealey1318

Well, since I'm pretty overweight, my calories seem VERY high. Like 3,600 (give or take a few) on a non-workout day, and 4,200 (give or take) on a workout day. I have a high BMI since I'm 232 pounds and under 35. I agree, though, that the low-calorie diet is not working for me. I've lost almost 20 pounds but I'm stuck and eating 1,200-1,400 calories and doing TONS and TONS of walking... I'm trying to get 20-25 miles/week in.

AlsDonkBoxSquat

There's a group for that, and we'd love to have you ladies!

http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

FitFoodieMomBillie

Take a look at Charlean Extreme. This program comes with a 90 day guided workout as well as an extensive food guide that includes recipes and nutritional breakdown. It also has a section on how to reorganize your kitchen to make success easier. I am currently in my 6th week and am seeing a lot or results physically, even though I have only lost about 4 lbs, I know I am gaining muscle mass.

kdiamond

I've done the program twice. It is a great program. Calories sound very high though. I would use your regular calorie allotment and maybe add a couple hundred more the days you lift. You won't bulk up...women can't. They only get lean by lifting. Women who think they are "bulking" should realize it is just a layer of fat over your muscle. Trust me!

JaySpice

I actually just brought this book and am currently reading.

carrie_eggo

Since you have a lot of weight to lose, you can start the program and still give yourself a larger deficit than the book suggests. You aren't eating ENOUGH though if you are only eating 1200-1400 calories....that's why you're stuck! I would lift 3 days, keep walking the other 3, rest 1 day. Calories--take what the book gives you and subtract 1000. That will give your a 2lb per week loss. Once you lose more weight, you will need to re-evaluate your calories again and eventually lower them and decrease your deficit.

kealey1318

Thank you ALL for your help! I really appreciate it! I'm nervous and yet very excited about trying this out... But, I want to be smart about it too.

Thanks for showing me there was a group for this! I joined it as well!

Yanicka1

I did the program from start to finish. I never used any of the meal in the book I just made sure that I had enought protein. Your calories seem very high so I would maybe verify this. Good luck and hopefully you will like it as much as I did

JaySpice

There's a group for that, and we'd love to have you ladies!

http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

Awesome!

kealey1318

I did compute it wrong... I didn't convert to kilograms!!! MY BAD!!! Whew, I was in a panic!

Looks like 2,328 calories for no workout day and 2,638 calories for a workout day!!! MUCH BETTER!

RunHardBeStrong

Well, since I'm pretty overweight, my calories seem VERY high. Like 3,600 (give or take a few) on a non-workout day, and 4,200 (give or take) on a workout day. I have a high BMI since I'm 232 pounds and under 35. I agree, though, that the low-calorie diet is not working for me. I've lost almost 20 pounds but I'm stuck and eating 1,200-1,400 calories and doing TONS and TONS of walking... I'm trying to get 20-25 miles/week in.

The calories do seem high. I am only 30 lbs less than you and also doing the program, I'm 2 months in and love it! Getting great results!!!! With it being said I really don't weigh that much less than you and I eat 1800-2200 cals/day and I lose on average a lb per week but more importantly I'm losing inches like crazy. I would try to keep your intake between 2000-2300 and see what happens you can always tweak after 3-4 week if you're not getting results but I think you will!

kealey1318

Well, since I'm pretty overweight, my calories seem VERY high. Like 3,600 (give or take a few) on a non-workout day, and 4,200 (give or take) on a workout day. I have a high BMI since I'm 232 pounds and under 35. I agree, though, that the low-calorie diet is not working for me. I've lost almost 20 pounds but I'm stuck and eating 1,200-1,400 calories and doing TONS and TONS of walking... I'm trying to get 20-25 miles/week in.

The calories do seem high. I am only 30 lbs less than you and also doing the program, I'm 2 months in and love it! Getting great results!!!! With it being said I really don't weigh that much less than you and I eat 1800-2200 cals/day and I lose on average a lb per week but more importantly I'm losing inches like crazy. I would try to keep your intake between 2000-2300 and see what happens you can always tweak after 3-4 week if you're not getting results but I think you will!

Yep, you are right!!!! I didn't convert my pounds to kilos first. :laugh:

I was thinking I was going to bulk up, but not in muscles, if I ate that much. LOL SOOOOOO glad I was wrong!

I look forward to having results like yours!!!

lizschwab

bump

lniffa

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Tara1090

I purchased the book yesterday - cant wait to read it! Good luck everyone!

kealey1318

I purchased the book yesterday - cant wait to read it! Good luck everyone!

It's a quick and entertaining read! The author is humorous and slightly sarcastic and I love it!

freezerburn2012

... I'll admit that I've always been afraid (because of how quickly I build muscle) that I would bulk up mannishly, which is something that I would not wish for myself...

I'd say, on the off chance you find yourself building huge muscles (takes a lot of work to do this), just don't lift as heavy. A lot of times women think they are building muscle quickly because their biceps are pumped and hard after a couple of workouts but most of this is the muscle retaining water to heal itself.

TheReese1206

I just bought the book from Amazon yesterday. I CAN NOT WAIT to get it!!!!!!

LisaManySongs

*bump* Just started the book myself and started working with a trainer 3 x's a week for the last 3 wks. I'm kind of in the same boat and thinking about getting a nutrionist to help me out at first.

TT_luvs_fitness

I will have to look into this book

lilRicki

you'll be fine. I don't follow the diet, but i did up my calories from MFP by 300...so it's in the middle of MFP and NROLFW. The exercises are easy to understand for any person, new or seasoned lifters. Make sure you log your weights so you can gradually increase them. and have fun doing it. I find i'm more comfortable in the gym when i have a plan of action instead of wandering around looking lost.

kealey1318

you'll be fine. I don't follow the diet, but i did up my calories from MFP by 300...so it's in the middle of MFP and NROLFW. The exercises are easy to understand for any person, new or seasoned lifters. Make sure you log your weights so you can gradually increase them. and have fun doing it. I find i'm more comfortable in the gym when i have a plan of action instead of wandering around looking lost.

I can't wait to see my strength increase! My hubby does P90X and doesn't write anything down... The training highly recommends it though and I agree!