Overwhelmed by NROL4W

tyraskanks_
tyraskanks_ Posts: 229
in Fitness and Exercise
Ughh. I just got the e-edition two days ago. I've been trying to read it but I'm actually scared. Is this normal? I've never really done any hardcore lifting before. And I'm afraid I'll look like a *kitten* in the gym.

"Little fat Tyra trying to work out. Go to the elliptical machine you wannabe." is what my brain is telling me.

But that's exactly what I want to be. I want to be fit and healthy and just plain ol' sexy.

Any tips?
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Replies

  • tinad120
    tinad120 Posts: 267 Member
    No one at the gym is looking at you. Just do what you need to do, girl!

    (That's what I tell myself.) :)
  • Ge0rgiana
    Ge0rgiana Posts: 1,649 Member
    Start out with lower weights. Don't kill yourself. Act like you know exactly what you're doing and you belong there. Don't let the meatheads intimidate you. That's just the old you not wanting to change. Tell her to STFU! :flowerforyou:
  • SarahCW1979
    SarahCW1979 Posts: 572 Member
    Dont be scared! READ IT! Its fabulous and full of really good info. I got the e-edition too and sadly cant see the set workout charts properly so Ive had to mush my own circuit together using the pictures lol
  • mousepaws22
    mousepaws22 Posts: 380 Member
    Personally, I found New Rules a bit confusing, I read it but didn't try the programme as I wasn't sure i would make sense to me! Now I just do compound barbell lifts- I think stronglifts might be like that so a bit simpler?
  • AZKristi
    AZKristi Posts: 1,801 Member
    Most people are too self centered to notice what you are doing anyway. I've never had a bad experience working in the free weight area.
  • mightyafrodyte
    mightyafrodyte Posts: 148 Member
    Don't worry about what others think.
    You are there to reach your goals. When people look at me lifting weights, I look right back and lift and I lift hard. You will feel good when you go. You will be surprised and amazed at how strong you are. Don't let anyone keep you from your goals. Invest in some good music. Put your earbuds on and lose yourself.
  • tyraskanks_
    tyraskanks_ Posts: 229
    That's what I get for trying to go the simple way out and... ahemillegallyahem downloading a book.
  • sarah44254
    sarah44254 Posts: 3,078 Member
    I feel like the book made the actual program way too confusing.

    A much easier way to ease into lifting is 5x5 program (I thought it was easier, anyway)

    You can learn the moves and do them WITHOUT weight or with very light dumbbells instead of just jumping in as a novice with a 45 lb barbell and failing.

    Whatever you do, try it. That elliptical can only do so much. Branching out to other fitness is great and I support your efforts!
  • carlsoda
    carlsoda Posts: 3,426 Member
    Don't be overwhelmed. The program itself once you get your head wrapped around it is super easy. Each stage is broken down into two workouts. You alternate back and forth with a day rest in between. Each workout has excercises numbered like 1A, 1B, 2A, 2 B etc. So start with 1A then go to 1B and repeat the # of sets. Then that section is done, now move over to 2A, then do 2B until those sets are done. Keep doing that and voila you are finish and the next day you should feel a bit sore. That is your muscles growing! Simple :happy:
  • MellyGibson
    MellyGibson Posts: 297 Member
    I got both the print & ebook...and am STILL confused!

    So, instead I went to one of the fitness specialists at the gym I work out at and asked them if they'd work with me for an hour or two so that I could get acquainted with the machines. They did. Then I saw a girl in the locker room with the physique I wanted so I struck up a conversation with her about it. She's a personal trainer and developed an exercise and diet program for me. She worked out with me an hour every day for a week so that I understood what I was supposed to be doing.

    It's only been 2-1/2 weeks and I've seen a DRAMATIC difference!

    Send me a friend request if you want to chat more about it! :)
  • newhabit
    newhabit Posts: 426 Member
    i was overwhelmed too so i found chalean extreme on ebay for 32 dollars and started doing that about 2 months ago. i have good results so far. now i think i am going to have more confidence if i start doing nrol4w... at least i will have some weightlifing "experience" behnd me. so maybe try and find a workout video that shows you how to properly lift weights at home? just a though. i don't know if you have access to weights at home, you can also use a resistance band.
  • gadenni34
    gadenni34 Posts: 294 Member
    what I LOVE about NROL4W is that it is all laid out for me. I know exactly what I am going to do when I walk into the gym. I got a trainer to show me where everything was and answer a few questions about form. I had another one check my form on another day when I was there. Overall the big buff dudes using the free weights when I am are awesome, helpful but overall they just let me do my thing while they do theirs.

    I highly suggest the program, I have lost 7 pounds in the past 6ish weeks(or some where around that number) since I started it,and am eating per the recommendations in the book, and quite a few inches as well.

    it starts with simple easy to do stuff that does not take too long. you can start with lower weights and then work your way up to heavier weights.

    Try looking through it again and check out the NROL4W group on here. the ladies there are awesome and helpful! feel free to add me if you want. You can do it!
  • gorange
    gorange Posts: 7 Member
    I started this just about 6 weeks ago and i have noticed a big change in my body! haven't lost any lbs yet (have not been sticking to the diet as much...), but i've lost inches and my face, neck and arms look noticeably different. i highly recommend trying it.
    check out this website:
    http://www.stumptuous.com/category/training/dork_to_diva
    she shows how to do all the different weight lifting exercises (beware, there is some *salty* language on the site!) with photos, videos and good explanations.
    i get intimidated in the weight room sometimes. but i recommend sticking with it and pretty soon your confidence will be up.
    you can do it!!
    good luck.
  • sarafil
    sarafil Posts: 506 Member
    First off, no one is looking at you. Seriously. I started NROL4W about 6 weeks ago, and I love it. Where I go to work out I am usually the only woman in a roomful of men who are lifting really big, heavy weights....and at first I was totally embarassed by my puny weight, but I have come to discover that they are really nice and respect me for lifting (no matter what weight I lift), because a lot of women don't. The program is actually super easy once you get it sorted out. You can't let what others think (or what YOU think they think!) hold you back from achieving your goals.
  • mgmlap
    mgmlap Posts: 1,377 Member
    get out there ...and do it..its scary at first...but you will do fine. make sure you lift what you can..but make sure you still lift heavy enough ..
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    girl quit whining and lift dem weights :tongue:

    seriously though, put your headphones on, learn the form right and get to it.

    since NROL4W sometimes involves a lot of hopping around from station to station, i liked to set things up before hand so a)i'd be less likely to lose a spot.

    i did NROL4w but i've moved on to strong lifts and starting strength. all 3 are excellent

    also i disagree with people who say you aren't being watched. as a girl in a weight room, it's almost guaranteed (well depending on the type gym you go to) people are watching you lift. especially when it comes to deadlifts, squats and bench presses. women are watching because they are thinking "hmmm if she's doing it can i?"and guys are watching it and thinking ""mmmm dat *kitten* or "omg her warm up set is heavier than my PR :mad: "
    but most people are pretty sneaky about it when they watch people lift. i know i am (at least i hope i am0 when i watch cute guys squat :laugh:
  • Jenlwb
    Jenlwb Posts: 682 Member
    Firstly- get the paper book, you'll be flipping all over the place.

    Secondly, send me your email address and i'll send you the excel files filled in for each stage.

    If you still think it's too complex, try stronglifts 5 x 5, it's shorter so you'll have time for a little cardio if you can't break the habit!

    Edit- i see from your profile you like to eat (don't we all?)- see the "lift big eat big" website, you might like their philosophy!
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member

    You can learn the moves and do them WITHOUT weight or with very light dumbbells instead of just jumping in as a novice with a 45 lb barbell and failing.


    i just wanted to say, that there's nothing wrong with failing. i'm by no means a novice, so throughout the years i've failed many a squat, snatch, deadlift and bench press. i think that's something new lifters need to realize. we shouldnt be afriad of failing, but ashamed at not having tried :smile:
  • hiker359
    hiker359 Posts: 577 Member

    You can learn the moves and do them WITHOUT weight or with very light dumbbells instead of just jumping in as a novice with a 45 lb barbell and failing.


    i just wanted to say, that there's nothing wrong with failing. i'm by no means a novice, so throughout the years i've failed many a squat, snatch, deadlift and bench press. i think that's something new lifters need to realize. we shouldnt be afriad of failing, but ashamed at not having tried :smile:

    While true, it's better to learn correct form with lower weights than to learn bad form with higher weight. Stronglifts great because it starts you out too low to really hurt yourself unless you're just being irresponsible with what you're doing. You're far less likely to hurt yourself with good form when you fail.

    It sounds like the OP is a newbie as far as weight lifting is concerned and Stronglifts is a great program for newbies who don't know where those failure points are. You only have to do three compound lifts three times a week. You start out low enough to focus on form rather than weight and you can build up a nice run of successful lifts rather than being so sore that you don't want to work out again.

    I'm just speaking to my own experience with NROL vs Stronglifts. I'd start out with doing the Stronglifts for at least the 12 weeks and then move over to NROL. In those 12 weeks you move from just lifting the bar on many moves, focus on form, and move up to some serious weight (as far as newbies to lifting are concerned) and you've likely built a good foundation of good form to start really chasing the wider variety of exercises shown in NROL.
  • _Wits_
    _Wits_ Posts: 1,286 Member
    Read it...understand it...put on some kick *kitten* tunes and just tune everyone else out....
  • sarah44254
    sarah44254 Posts: 3,078 Member

    You can learn the moves and do them WITHOUT weight or with very light dumbbells instead of just jumping in as a novice with a 45 lb barbell and failing.


    i just wanted to say, that there's nothing wrong with failing. i'm by no means a novice, so throughout the years i've failed many a squat, snatch, deadlift and bench press. i think that's something new lifters need to realize. we shouldnt be afriad of failing, but ashamed at not having tried :smile:

    the kind of failing you mention is ok.

    the failing i mean to reference is alone at the gym and stuck under a barbell, or falling down and being crushed by weights you should not have attempted.
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    Feeling scared is normal. But I can assure you, that if I can do this, you can do this!
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member

    I am not a woman, but i do have experience in this. Imagine me at 350lbs, doing bench press on the swiss ball, with my huge shirt exposing my big stomach. I am sure some people thought "wtf is this guy doing?"

    I have a hard time imagining anyone doing bench presses on a swiss ball. But I suck at bench presses and can only picture myself rolling off if I tried that :laugh:
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member

    You can learn the moves and do them WITHOUT weight or with very light dumbbells instead of just jumping in as a novice with a 45 lb barbell and failing.


    i just wanted to say, that there's nothing wrong with failing. i'm by no means a novice, so throughout the years i've failed many a squat, snatch, deadlift and bench press. i think that's something new lifters need to realize. we shouldnt be afriad of failing, but ashamed at not having tried :smile:

    the kind of failing you mention is ok.

    the failing i mean to reference is alone at the gym and stuck under a barbell, or falling down and being crushed by weights you should not have attempted.

    that's the type of failing i mean : not being abler to ascend on the last rep of a squat because your hams and glutes just can't do it , having to drop barbell mid snatch.

    gravity works in the weight room, so when weights fall they fall straight down. all one essentially has to do is step back (or forward if they are doing back squats).
  • JNick77
    JNick77 Posts: 3,783 Member
    Ughh. I just got the e-edition two days ago. I've been trying to read it but I'm actually scared. Is this normal? I've never really done any hardcore lifting before. And I'm afraid I'll look like a *kitten* in the gym.

    "Little fat Tyra trying to work out. Go to the elliptical machine you wannabe." is what my brain is telling me.

    But that's exactly what I want to be. I want to be fit and healthy and just plain ol' sexy.

    Any tips?

    I think we all feel that way at some point. Learn how to do the lifts properly and just go do them. Once you do them a few times you'll have confidence, feel better about it, and be able to point out all the *kitten* in the gym that think they know what they're doing but couldn't perform a proper squat if their life depended on it.
  • tyraskanks_
    tyraskanks_ Posts: 229
    Alright guys, I'm going to study the book. Read it, try to understand it, etc. I will buy the paper copy when I have the money. As of right now I'm going to stick to a little bit of cardio for a warm up and then lift what I can lift... nothing special... until I learn the book through and through, etc.
  • CarlieeBear
    CarlieeBear Posts: 325 Member
    Use your fear of what others think to push yourself to work your best! I like to think the people around me are impressed at how much this curvy woman is pushing herself :-)
  • cmcollins001
    cmcollins001 Posts: 3,472 Member
    The very most awesome thing at the gym (and in life) is someone willing to get past their fears and just do it! The way you will feel when you accomplish your goals...even halfway to your goals....is T-Totally awesome!! AND well worth the brief moments of being uncomfortable.

    Do it!!
  • Cranktastic
    Cranktastic Posts: 1,517 Member
    I recommend doing one of these first because they are simple programs, and then do New Rules when you feel more confident...just my opinion.

    :flowerforyou:

    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
  • Brewster1215
    Brewster1215 Posts: 247 Member
    Boy, do I know your fear VERY well (with me, I hear the mom from "Carrie" screaming, "They're all gonna laugh at you"). I've been lifting for a couple weeks now, and if nobody cares that a pot-bellied old man is lifting...they're not going to care if you do. I concur with Cranky (she's my coach after all) and start with the easy stuff like 5x5 and Starting Strength. Use a mop handle at home if you want to practice form (I KNOW my cats laugh at me for that). But above all, do it.

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