NROLFW Questions

starcatcher1975

Is anyone doing the new rules of lifting for women? I read about it on here, got the book, started the programs, and now I have some questions, granted most of them are probably dumb, but all the topics I looked through were months old. I'll list my questions in case anyone has an answer

1. I'm in stage 1 and I've only been going 2x a week, I'm going to increase to three but I've been sick this week and I missed tues and thurs. I was going to go today but don't know if that's going to happen yet- my tax research class is killing me! If I miss a week do I have to start over?

2. I usually forget to do a warm up before I start and I never do a cool down. I just usually hop in the shower, rush to get the kids to school, and head off to work. Is it necessary to do a warm up? I haven't have any problems so far

3. How do I know I'm using the proper weights? Some of the exercises I feel like it's going to kill me (ok not literally but I'm worn out) to do 1 more rep but then when I'm done with the whole workout I feel fine. I am a little sore (just enough to notice I worked out but not enough to stop me from doing anything) but on some of the exercises I actually have to pause for a bit in the middle

4. If I have to pause in the middle of a set should I drop down to lower weights? I can finish the whole set it just takes me a little longer

5. Over all I'm usually done in abut 30 minutes on this stage. Is that too fast? Too slow?

6. I've not adjusted my calories, just been going off what I had set MFP for already. And even with protein bars I'm still not hitting the recommended macros. Should I try to hit them and adjust my calories? I know I might gain weight but I'm worried about gaining a lot of weight if I increase my calories or start eating even more than I average now. (I'm usually under for my goal every day)

7. I was doing couch to 5k on days off from nrolfw and took a break from it for a couple weeks when I completed it. Now I have started it again to not only get some cardio in on off days but also to help get me ready for an upcoming 5k I want to run in. Did anyone else run and do this program at the same time? Is that fine? And I know he said it could help I just want to make sure I don't over do it. I've thought about adding in some classes, esp yoga while I'm at YMCA but haven't committed to anything more yet.

8. On the lunges I'm a little confused (as if you couldn't tell). It says 2 sets of 15 but is that alternating so it's like 30 lunges- 2 sets of 15 on each leg which is what I've been doing for a total of 60 lunges or 2 sets of 15 start on one leg the first set and then the other the next set for a total of 30 lunges?

9. And with the squats with the dumbbells, do I just squat and hold them with my arms at my sides or am I supposed to do something amazing with them? I've just been holding them.

10. Did anyone see real results with this? What am I supposed to do when the program is over? A long time from now for me I know but I like knowing what's coming up next

If I don't get a response I'll just do some internet "research" and see what I can come up with but I was hoping someone here might have a quick answer. Thanks for any help.

MrsAgi

gosh - lots of questions!

There is a new rules group on here, where you will find all the NROL women:) They can ofer plentyof advice.

FWIW, my answers are:

1. 2 x a week is OK (the book says 3 is best, more is too much, 1 is not enough, 2 is OK)
2. You should do some kind of warm up, but it only needs to be something to get your heart rate & tempreture up a bit. I cycle to the gym and feel that does the job;)
3. the proper weights is enough for it to be difficult to complete the set, but not impossible to do all the reps. I usually try to use a weight that ill mean I will either not quite make or will just make all the reps on the final set.
4. I don't think you should have to pause in the middle of a set - that would make it two sets of 5 reps rather than one of 10.....
5. 30 mins seems about right for stage 1
6. If you are ONLY going by MFP cals, you need to add in some extra cals for the lifting cals burned off. I think the book says 150:/ I use 20% off TDE so don't need to work out different amounts for different days.
7. I run as well as lift. My times have really suffered since starting the lifting, but are just starting to get back on track. I run less often now than before starting lifting, but still 3-4 times a week.
8. I think its 15 on each leg (alternating) so basically a set of 30
9. JUst hold them
10. Lots of success stories n the group board. I'm definitely getting stronger:) Still on stage 1 myself too, so finishing is a way off yet. Might do it again, or do another programme, or work out my own programme by then....

starcatcher1975

Thanks for the answers! Now to figure out how to find on of the groups you mentioned

ETA: Just found it so I'll read through some post and see what I can find. Thanks for the info, it's greatly appreciated!