Eat More 2 Weigh Less

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NROLFW at home?

deanaimee
deanaimee Posts: 36 Member
in Social Groups
Hi :) I love eating more!! I had a really indulgent weekend and am down to my lowest weight :)

I am trying to put together a workout schedule that incorporates strength training. I have done a little research on NROLFW and it seems that it is geared towards the gym and, specifically, machines. Is there a way to use the book to do all exercises with free weights?

Also, would it be a good idea to do circuit training with my elliptical and free weights? I'm trying to make the most use of my time.

Thx!

Replies

  • kcfaber
    kcfaber Posts: 123 Member
    Come check out the NROLFW group. friendly and supportive. The book is definitely not geared towards machines. It's pretty much all free weights. I do it at home but I have a squat rack and bench and dumbbells so you need some equipment. You can use your ellipitical for the HIIT (high intensity intervals) which start in Stage 2. I have really enjoyed the program and seen great progress. Highly recommend it.
  • deanaimee
    deanaimee Posts: 36 Member
    Thank you for the invite :) I will check it out right now!

    I will add that I looked into the book online, so maybe the workouts I saw were just certain ones pulled out from a small part of the book. IDK.
  • ANewLucia
    ANewLucia Posts: 2,081 Member
    Another program that is great, but a bit more advanced is the Cathe STS program, it requires minimal equipment...a step, band, pull up bar, and dumbbells. It does use a bar, but you can use the dumbbells instead.
  • shanna0413
    shanna0413 Posts: 600 Member
    Cathe STS I will look this up

    So its a dvd program? I wonder if I can get at the library?
  • deanaimee
    deanaimee Posts: 36 Member
    I definitely don't need more advanced! lol!!! Thx, tho! :)
  • deanaimee
    deanaimee Posts: 36 Member
    ANewLucia, Your picture is awesome!!!
    Do you follow NROLFW's calorie rec's?
  • MrsKosal
    MrsKosal Posts: 415 Member
    I wondered if the book actually gave you a weight lifting plan to start. I am clueless.
  • ANewLucia
    ANewLucia Posts: 2,081 Member
    I wondered if the book actually gave you a weight lifting plan to start. I am clueless.

    It is GREAT for starters.
  • ANewLucia
    ANewLucia Posts: 2,081 Member
    ANewLucia, Your picture is awesome!!!
    Do you follow NROLFW's calorie rec's?

    I follow exactly what I preach here (tdee - 15% and net BMR on workout days)...but I started with NROLFW which is what got me going on this path...my calcs from the book worked out to be 1800 (if I did it right...lol), but using the TDEE calcs my cut value is 1900, so that is what I eat now. I did the 1800 for 12wks and plateaued, so bumped to 1900 and started losing again...

    Thanks:-)
  • jj3120
    jj3120 Posts: 358
    Another program that is great, but a bit more advanced is the Cathe STS program, it requires minimal equipment...a step, band, pull up bar, and dumbbells. It does use a bar, but you can use the dumbbells instead.

    This sounds good, I need something I can do at home with minimal equipment once I am ready to move on from my body weight exercise circuit.
  • ANewLucia
    ANewLucia Posts: 2,081 Member
    Cathe STS I will look this up

    So its a dvd program? I wonder if I can get at the library?

    I don't know if you can get it at the library. I will say it is an absolutely excellent advanced workout. I thought I was pretty advanced lifting wise, but she totally kills me! She bumped me back to some baby weights..totally works the muscles differently and hits them all which is why her girls look as stunning as they do...an excellent program. You can actually go to her site and log in to the workout manager, there you can download the STS program workout sheet and try to follow that. You can see little clips of what you need to do for most of them, but I so much prefer having the dvds/download, she walks and talks you through everything...and when you feel like stopping, you look at their bods and keep on going...lol
  • deanaimee
    deanaimee Posts: 36 Member
    Thank you!
  • twinmomtwice4
    twinmomtwice4 Posts: 1,069 Member
    I just got the book and I'm reading through it now. All I have are dumbbells and a resistance cable so trying to figure out still how I could do the workouts from home without having to buy more equipment.

    I may do The New Abs Diet workout instead when I'm done with Body Revolution. It's very similar to NROLFW but also shows how to do the moves at home. You can probably borrow the book from the library to check into it to see if it's something you'd like.
  • twinmomtwice4
    twinmomtwice4 Posts: 1,069 Member
    Another program that is great, but a bit more advanced is the Cathe STS program, it requires minimal equipment...a step, band, pull up bar, and dumbbells. It does use a bar, but you can use the dumbbells instead.

    Oooooh, gonna look into this one too!

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