New Rules of Lifting for Abs

LBNOakland

I went to bookstore to get NROLFW but they didn't have it. It is on order but I picked this one up since they had it. Same guys, newer book. has anyone tried it? I am new to all of this! Cardio Queen. I can stay on my ellipticaddy for an hour or more, no prob. Recently added an "express" workout with my trainer. I do 10 on ellptical then jump off and do 4 upper body exercises 15 reps, 3 x. back on ellptical for 10 then another 4 exercises whether it is lower, more upper, back. Whatever she tells me. finish with 10 on elliptical then abs. I LOVE it! More energy and i feel strong. The other night of the week, I use a different trainer, He does crossfit where we are outside and we flip tires, use sledgehammers, all kinds of interesting things. I feel so empowered and have seen some drastic results. I know it is the addition of the weights. I started back on MFP after a long break and realized how many more calories I was eating without thought but I am getting better results. So I found you guys and wanted to try NROLFW. Anyway, here I am. Started reading NROLFA and it makes sense. Wondered if anyone else had?

theartichoke

No but bump! I'm just dipping my toes into strength training and would love to hear what other women have to say. Great job on your training by the way! That's fantastic!

LBNOakland

Thanks!! Good luck to you!

Raddichio

The new book sounds good---I certainly could use some abs work and I can't seem to do crunches or situps anymore. (I keep trying and keep exercising in other ways, so maybe someday.) I am curious about the NROLFW and other books in this series. I have recently started very light weight lifting (5 lb weights and only a few lifts so far---using the Strong Women Stay Young DVD). I am 60 years old, have severe asthma, and have been very inactive for quite a while, so my exercising so far has been very low key and limited, but I am hoping to build up to more. Is the NROLFW all about high intensity exercises and lifting heavy weights? Or would there be information in the book that I could use as well? As I said, I do hope to improve my stamina and increase the amount and intensity of exercising over time, but I have to be realistic.

31prvrbs

I've read them all. We tend to recommend the womens version first, because it breaks down a lot of pertinent info to women about the mistakes that we make regarding diet and exercise. The info on dieting/over-exercising alone is worth the read. If anything it tells women to turn the crazy intensity down a notch, and to fuel the body properly...

LBNOakland

I don't have severe asthma but I do have asthma. In my experience, the cardio is what is so difficult when I am having trouble breathing. i would think the weightlifting would help you because you aren't going to be as short of breath as with cardio. Not a doc but I do know when I am wheezing, I avoid running or even elliptical but can still do weights, etc. I have the NROLFW on order so I do plan to read. In the one I am reading, they start you out as a beginner and give you several alternatives to make it harder as you progress. In other words, they try to meet everyone where you are. You are responsible for making it harder when you are ready. They encourage you to push yourself but at your own pace and comfort level. Good luck!!

Raddichio

LBN, I appreciate the information about the book you are reading. I am on a wait list at the local library for the NROLFW book. Even if the book, overall, isn't suitable for me, I should probably be able to learn something from it anyway. It all gets a bit confusing, as I look online and read conflicting information from seemingly reliable sources regarding nutrition, exercise, etc.

Right now I'm using a book by Joan Pagano, called *Strength Training for Women*. I've mostly been reading it and absorbing what I can---I like the fact that it has phots of every exercise. For many of the lifts they show how a beginner should do it and then a more advanced way. Today I did one hour of strength training, using the beginner level for the upper body program. I was pretty slow and, according to my HRM, didn't burn a ton of calories, but I could certainly feel I was using some muscles. I was shaking by the time I finished the last few reps on some of the lifts, so I must be getting some benefit. I just take my time and monitor my breathing carefully as I go along. It felt good to be able to complete the entire routine (plus a few extras from the intermediate level), but it was a challenge. I also did a quick one mile walk for cardio, but I think it was a bit too quick because I was really wheezing by the time I finished. I've recovered now, and do feel happy I could do both and fit them into my schedule.

I'm trying to be sensible and not take on too much at once, but I'm impatient to see results, as I just got a body fat monitor that says I have a bodyfat level of 41.5%. I know I still have some fat deposits, but I really didn't expect to see that. It's scary, and I want to make it go away fast! Yet everything I keep reading that the only way to lose body fat is to lose it slowly over time. I have a multiply handicapped child who depends on me, and I want to be here to provide whatever is needed for as long as possible. I'd also like to feel healthier, look better, and have more energy and stamina. I'm seeing my doctor again in a few weeks and will discuss my exercising then, but I think it will help my asthma more than hurt it, as long as I'm sensible in what I do.

I'm looking forward to getting the book from the library so I can see what makes it so helpful.