New Rules and Fat Loss
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I just finished NROLW on a slight caloric deficit. I lost about 12 lbs over 7 months and got a LOT stronger. I'm almost 42 and although i can still improve I *love* my body, maybe for the first time in my life. So even though something else might be "better"...I would absolutely still recommend this program. As an aside I love how it "made me" do things I would have thought I couldn't- and now I'm not afraid to try anything!0
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Confusing..so the workouts down the road are very difficult? I hope so..I like to work hard at the gym!
Yes! But you can do it and will love it!:flowerforyou:0 -
Well this is depressing since I just started and fat loss is my main goal.0
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Well this is depressing since I just started and fat loss is my main goal.
No, don't think like that. You may not see the scale move but you'll see inches and BF% go down. That's huge and a great way to see fat loss!!!0 -
I bought the new one on my Kindle. I may sit down and read it today...or at least skim through. I'll let you know what I think.
Did you buy Two Sizes or Supercharged? I picked up Supercharged from the library and havnt really read it- skimming through the program. You get the benefit of picking and designing your own workout which is great but I'm kindof lazy and like being told what to do and how many sets and reps. LoL. So I'd use his sample workouts in the book.
I am using his sample workouts and getting great results. I really like it!
Yay!! Glad to hear it!!! I'm halfway through stage 3 of NROLFW and plan on doing 4 and 5 for sure. Then go to BT of Supercharged.0 -
Fat loss while gaining strength is my goal, too. So far, so good! I just finished Stage 1, and this thread made me doubt moving onto Stage 2, or moving onto a different program. I "have to" start tomorrow, so I needed to decide quickly! I'm sticking with NROL4W for now, because I LOVE my results so far. Really, it's been more than I even hoped for, and couldn't really see it along the way because it's so gradual.
I also joined that FB group -- I didn't know about it before! There are some great videos and tips there.
If that newer book is "just" a diet book, I'm not interested. I want to be doing something great that has the side effect of weight loss. I've already done the diet book thing, it gets old quickly.0 -
When I first started the program back in August (I took a break and restarted), I was doing 10 minutes of HIIT followed by 10 minute cool down after each work out, and that is when I saw the biggest change in my body. I'm trying to make myself get back to that, but the workouts in the later stages are so long that by the time I'm done, I'm DONE.
I'm almost done reading Supercharged and there is a section in it where he talks about how it's totally ok to STOP your workout if you are absolutely DONE. It's actually encouraged. So if you can only do 3 min of HIIT and are wiped out, stop! So...great job listening to your body!
I also agree with the whole eating thing being the main factor. I think if you're eating really well and doing any lifting program you should obtain some fat loss. You might have to take a while to figure out what specific micros you need for yourself but bottom line, you can't get fat loss if you eat like a turd.
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Beck, you made a great point. Even if you can only do a few mins of intervals it's still beneficial. I really wish I had read more about HIIT when I was doing NROL4W. It just kicks things up a notch.
CP, if you're liking the results, there's definitely no need to change!0 -
Don't even bother with the newer book. Two Sizes. What a waste of money. I just scanned the workout section and you really don't even lift weights except a few dumbbells and kettle balls. It's mostly TRX training. Blah. I want to squat and deadlift and bench press. I don't wan't suspension bands and resisitance bands.0
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Don't even bother with the newer book. Two Sizes. What a waste of money. I just scanned the workout section and you really don't even lift weights except a few dumbbells and kettle balls. It's mostly TRX training. Blah. I want to squat and deadlift and bench press. I don't wan't suspension bands and resisitance bands.
Thanks for the info!!0 -
So for those of you who are further in, or have done the program before would you change anything in the first phase? I was lifting some before I started this, and I feel like I could do both A and B on the same day, or do something else on that day as well. I don't want to mess up my results by changing it, but if they've changed their recommendations, should I modify this?0
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So for those of you who are further in, or have done the program before would you change anything in the first phase? I was lifting some before I started this, and I feel like I could do both A and B on the same day, or do something else on that day as well. I don't want to mess up my results by changing it, but if they've changed their recommendations, should I modify this?
Maybe do HIIT afterward if you are feeling it's too easy or maybe you need to up your weight.0 -
I've upped the weight each time and quite a bit from when I was lifting without the book, but I was doing a lot of HIIT before this and stopped because I thought it would mess up the results. I guess if I'm doing it on the days I lift it wouldn't hurt right? Just not on the non-lifting days.0
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I've upped the weight each time and quite a bit from when I was lifting without the book, but I was doing a lot of HIIT before this and stopped because I thought it would mess up the results. I guess if I'm doing it on the days I lift it wouldn't hurt right? Just not on the non-lifting days.
I'm doing stage 3 but with that said- I didn't commit to NROLFW like I should've in the beginning because I couldn't wrap my brain around the low burn that my HRM said. I did it 2x a week through stage 1 and then a few workouts in stage 2 and then stopped. But through stage 1 I was doing Insanity and Turbo fire and running- depending on what I felt like doing. I don't believe it hinder my progress- what hindered it was my last of calorie deficit and commitment to the program.
I'm taking a new approach though and ditching the cardio besides HIIT 2x a week with NROLFW 3x and see what it does for me.
I don't think it will hurt you if you do it as a follow up after your lifting session. But that's just my opinion.0 -
Have you been pleased with your results? I have a friend that did NROLFW all the way through and she told me I should not try to do a Beachbody program (I was doing Insanity, but was going to switch to Turbo Fire) while doing it. But, maybe she just meant on the off days?
I'm being a little obsessive. I have put on so much weight in the past few months even though I've been exercising more and eating better than I ever have. Everything checked out with my thyroid, so I feel like it must be some combination I'm not getting right. Like, the right types of workouts, amount of food, etc. Ugh! I have to get into my clothes again. I don't care what the number says on the scale, but I am not buying clothes!0 -
i just read this book and I ordered a squat rack so I can start this program. I've been doing Les Mills Pump combined with Combat using 40# weights for Pump for awhile now but I'm not really seeing the results that I want. I've been eating between 1700 and 1800 cals. After 3 months of the combo routine I started to just do the Pump 3 x week and the HIIT workouts 3 x week. I haven't gone down is size at all. My clothes don't feel any different and it's frustrating. I do notice some definition but not much. I do feel stronger though and have increased in the weight along the way but this program is very high reps so I'm basically doing 200 squats with 40# at a time. Along with lunges and upper body too. Upper body I was just using 30 lbs but like I said it is a lot of reps. My goal is to lose fat and size and really gain some definition. I have 200# and a weight bench to work with so I think I can start this program. What I am wondering is what I should set my macros at for this program. I try to get at least 140 g of protein in right now. As far as calories I have mine set at 1763 right now. Should I up the calories when I lift and stick with the 1763 on the days I don't? I'm 48, 5'3" and 158 lbs. Any advice would be appreciated!!0
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So for those of you who are further in, or have done the program before would you change anything in the first phase? I was lifting some before I started this, and I feel like I could do both A and B on the same day, or do something else on that day as well. I don't want to mess up my results by changing it, but if they've changed their recommendations, should I modify this?
Maybe do HIIT afterward if you are feeling it's too easy or maybe you need to up your weight.
Yes! Loved my results and I did read ahead and added HIIT and abs about halfway through stage 1. The only time I didn't do HIIT was stages 3 & 5 when there was BWM and stage 7.0 -
Have you been pleased with your results? I have a friend that did NROLFW all the way through and she told me I should not try to do a Beachbody program (I was doing Insanity, but was going to switch to Turbo Fire) while doing it. But, maybe she just meant on the off days?
I'm being a little obsessive. I have put on so much weight in the past few months even though I've been exercising more and eating better than I ever have. Everything checked out with my thyroid, so I feel like it must be some combination I'm not getting right. Like, the right types of workouts, amount of food, etc. Ugh! I have to get into my clothes again. I don't care what the number says on the scale, but I am not buying clothes!
From what I've read from people here that once they ditched the excessive cardio, the fat melted off. That's my plan because since having my baby in Oct this weight isn't moving and like I said I was doing Insanity, TF and running. I've never gotten the body I want with all the cardio. So this is what I'm doing now and I'm excited!!0 -
i just read this book and I ordered a squat rack so I can start this program. I've been doing Les Mills Pump combined with Combat using 40# weights for Pump for awhile now but I'm not really seeing the results that I want. I've been eating between 1700 and 1800 cals. After 3 months of the combo routine I started to just do the Pump 3 x week and the HIIT workouts 3 x week. I haven't gone down is size at all. My clothes don't feel any different and it's frustrating. I do notice some definition but not much. I do feel stronger though and have increased in the weight along the way but this program is very high reps so I'm basically doing 200 squats with 40# at a time. Along with lunges and upper body too. Upper body I was just using 30 lbs but like I said it is a lot of reps. My goal is to lose fat and size and really gain some definition. I have 200# and a weight bench to work with so I think I can start this program. What I am wondering is what I should set my macros at for this program. I try to get at least 140 g of protein in right now. As far as calories I have mine set at 1763 right now. Should I up the calories when I lift and stick with the 1763 on the days I don't? I'm 48, 5'3" and 158 lbs. Any advice would be appreciated!!
There is an "eat, train, progress" group if you don't get a good answer here. When I got to the point where I *could* get the macros I did 30% protein, 30% fat, 40% carbs. (I tried 40-20 protein- fat for a couple of weeks but don't have that kind of willpower long term).0 -
i just read this book and I ordered a squat rack so I can start this program. I've been doing Les Mills Pump combined with Combat using 40# weights for Pump for awhile now but I'm not really seeing the results that I want. I've been eating between 1700 and 1800 cals. After 3 months of the combo routine I started to just do the Pump 3 x week and the HIIT workouts 3 x week. I haven't gone down is size at all. My clothes don't feel any different and it's frustrating. I do notice some definition but not much. I do feel stronger though and have increased in the weight along the way but this program is very high reps so I'm basically doing 200 squats with 40# at a time. Along with lunges and upper body too. Upper body I was just using 30 lbs but like I said it is a lot of reps. My goal is to lose fat and size and really gain some definition. I have 200# and a weight bench to work with so I think I can start this program. What I am wondering is what I should set my macros at for this program. I try to get at least 140 g of protein in right now. As far as calories I have mine set at 1763 right now. Should I up the calories when I lift and stick with the 1763 on the days I don't? I'm 48, 5'3" and 158 lbs. Any advice would be appreciated!!
I hear ya!! I'm glad to be doing lower reps for sure!! I'm also 5'3 and 158 but am 36. I'm eating around 1800 and a little more on workouts days. I have my macros set at 40/30/30 and I focus on protein. If I hit my protein, then the other two seem to be where they should be. But I have to work at getting enough protein though- its tough sometimes.0 -
Have you been pleased with your results? I have a friend that did NROLFW all the way through and she told me I should not try to do a Beachbody program (I was doing Insanity, but was going to switch to Turbo Fire) while doing it. But, maybe she just meant on the off days?
I'm being a little obsessive. I have put on so much weight in the past few months even though I've been exercising more and eating better than I ever have. Everything checked out with my thyroid, so I feel like it must be some combination I'm not getting right. Like, the right types of workouts, amount of food, etc. Ugh! I have to get into my clothes again. I don't care what the number says on the scale, but I am not buying clothes!
Oh yes, stopped doing the long, steady cardio I did before and stuck with 14-17 minutes.
From what I've read from people here that once they ditched the excessive cardio, the fat melted off. That's my plan because since having my baby in Oct this weight isn't moving and like I said I was doing Insanity, TF and running. I've never gotten the body I want with all the cardio. So this is what I'm doing now and I'm excited!!0 -
Above post is all messed up- I stopped the long steady cardio and did short HIIT (14-17 min).0
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- I stopped the long steady cardio and did short HIIT (14-17 min).
That's my plan. I have a half in 2 wks and after that HIIT is it for me!!0 -
I just finished my fourth workout in Stage 1 but I am going to skip ahead to workout 9 and start doing 3 sets of 10..I feel like I could build a LOT more strength with slightly lower reps but an extra set. I have also included HIIT for 20 minutes after every workout as well as I have continued to go to my Kickboxing classes 3 times a week. I am seeing great results already but I feel like my diet is what is really doing the trick. I am eating TDEE-20% as well as I set my Macros to 40/30/30. Although I use my weekly caloric goal, meaning some days I eat 1500 calories while other days I eat 2200. This allows some wiggle room throughout the week. Either way, I LOVE this book and I am so thankful I started. As soon as I am done with NROL4W I will definitely be buying Supercharged!0
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Cool! I stopped worrying about trying to get better at running because I don't love it. I like HIIT but was not getting the results I'd hoped for in the long programs. I'm going to go through a few more weeks, then maybe add some short HIIT in!0
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thank you EVERYONE. I really learned loads....just done second workout on B today after a mad bank holiday 4 day drinking fest. I did 2 runs of over 8 miles as I was away for the weekend. But NEED to get my head in gear and not waste the time in the gym. Which I love. I've been doing HIIT as a warm up for 10 min and a 5 min sprint after then a cool down so I might change things up a bit. Thanks again.0
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Cool! I stopped worrying about trying to get better at running because I don't love it. I like HIIT but was not getting the results I'd hoped for in the long programs. I'm going to go through a few more weeks, then maybe add some short HIIT in!
I gave up on trying to be a runner, too, becuase I HATE it. Honestly, I feel like I get more change with less cardio and more lifting.0 -
Cool! I stopped worrying about trying to get better at running because I don't love it. I like HIIT but was not getting the results I'd hoped for in the long programs. I'm going to go through a few more weeks, then maybe add some short HIIT in!
And the awesome thing about HIIt is that you don't have to do the same thing every single time! I do something different depending upon what I feel needs more work (upper vs lower body).0 -
I belong to the New Rules of Lifting for Women on Facebook. There was a discussion regarding Fat Loss and the programs. This quote came directly from Alwyn Cosgrove. I thought this might help some of you.
If your goal is fat loss/size loss- Drop Two Sizes by Rachel Cosgrove
If your goal is strengthen your core - NROL4A
If your goal is to get in shape/back in shape/general fitness and possibly come back from injury/inactivity - NROL4L
If your goal is to gain muscle and strength - NROL Supercharged
I can't in good faith recommend NROL or NROL4W anymore when we've released better programs since then.
Seriously? Pooh on you Alwyn. NROL4W is still a great program. The key phrase is "we've released" in other words, go buy my other books.0 -
Well, there might be some new stuff in those new books, but it's stupid to say that this one won't work. There are just too many people who have had great success with it to just say don't do that, it's old news.
And I'd still recommend this one to women because there is so much great info specific to them.
I hate cardio, and I do very little of it.0
