What do you do on off days?

summertime_girl

I just started the program. Prior to starting, I had been running most days, as well as riding my horse 4-5 days a week. A few days a week I was also doing a crossfit class.

I don't want to overtrain, but I had completely stopped losing weight (no drop since November). So trying to shake things up a little by going heavier with this program.

I do want to keep up with running (half marathon training) and riding. I don't care as much about the Crossfit, and that would probably be counterproductive anyway.

So what do you do, that's been effective, on the non-weight days?

deninevi

I'm done with NROLFW, but when I was doing it I used to do kettlebell/body weight circuit type stuff on my non lifting days. You may not loose weight while doing NROLFW, but you will see a lot of positive changes to your body and lose inches.

bizco

Everyone is different. What is effective for me, won't be effective for you. Re-read Chapter 12 and decide for yourself if you think you're at risk of overtraining (i.e. diminishing returns).

Since it's been 5 months with no weight loss it's definitely time to shake things up. Re-evalutate all of your settings, including weekly weight loss goal and activity/lifestyle setting (don't include dedicated exercise like running). Because you've lost a significant amount of weight, your calorie limit is way less than when you started.

You will lose weight with this program as long as you maintain a reasonable calorie deficit. But Deni is correct, make sure you track your measurements once per month in MFP's "check-in" screen.