New Rules of Lifting for Women - I'm new :)

glp724
glp724 Posts: 48 Member
in Fitness and Exercise
I just got this book and I'm really interested. It's really well written and it all makes sense, but there are a few things...

1. Is this a good plan for someone who is fat? I'm not jiggly, chubby, or "un-toned". I'm straight up fat. I need to lose 70+ lbs. Is this a good plan for someone like me or should I lose first and then take this approach when closer to goal to firm up?

2. I go to the gym alone. Do I need a workout partner to help? Spotting and whatnot?

I'm only on the third or so chapter of the book but I'm scared! The thought of increasing my calories is sorta counterintuitive to what I've read all over the place. But if it will work - meaning if I eat and work hard - then I'm game.

Any success stories to share?

Replies

  • KodAkuraMacKyen
    KodAkuraMacKyen Posts: 737 Member
    IMO 1 - I don't see why it wouldn't be a good plan. I first started it when I was fat and that program is a big reason I'm not anymore. I don't agree with the lose first then weight lift to tone up after. That doesn't make any sense to me. Get into it now and start reaping the benefits now.

    2. I was able to do it without a spotter but that might have meant I wasn't using as heavy as weight as I could have with one. #1 priority was safety with good form. You can do it without a spotter just be smart about it.

    I love love loved that program. I've managed to lose over 50 lbs and have muscles and definition i didn't have before. I am actually looking forward to showing off my arms and legs this summer rather than covering up all the chubby. Also, that was a great beginner program, teaching me the basics so that I could do more advanced programs more confidently after.

    Increasing calories was scary at first but I lost best eating more. It makes sense and the book explains it really well why hacking your calories is actually counterintuitive.

    Good luck!

    Edited for typos

    Also edited to add... I do remember now in the later stages there were barbell squats I needed my husbands help with. But if there's a squat rack available... that should work.
  • glp724
    glp724 Posts: 48 Member
    Thanks for replying!
  • coleybug73
    coleybug73 Posts: 23 Member
    Go for it. I'm a bit more than halfway through Phase One and I can't say enough good about it. Eating more, feeling better than I have in forever.

    I've "only" lost 3.5 pounds in the last month, but I'm happy with that. My arms and legs feel tighter and my waist is definitely smaller. Down a belt loop on my belt! I'm eating about 300 cals below my TDEE. My only regret is that I didn't do it sooner.

    Good luck, have fun and feel free to add me. :)
  • jonesin_am
    jonesin_am Posts: 404 Member
    I just started the program last week and absolutely love it! I have another 60lbs to lose and have heard from others that they wish they had started sooner or that they have been lifting from the beginning and wouldn't have done it any other way. Never lifted anything heavier than a 30lb kettlebell so it was a bit scary at first but so much more fun and rewarding than cardio. Also, I don't have a spotter. I use the power rack for squats. And increasing your calories will probably be the best thing you have ever done. For me it makes this more of a lifestyle change than a diet. I could live the rest of my life on my caloric intake...whereas when my calories were much lower I was never satisfied. You also need to up your calories so that you can get in all of the nutrition that your body needs. Too few calories and you wouldn't be able to consistently meet your macros.

    Good luck and feel free to add me. We can bounce ideas off of each other as we move through the program.
  • bizco
    bizco Posts: 1,949 Member
    You can start as soon as you're finished reading the book. Don't worry about being "fat."

    You don't need a spotter, very few of us who are following the program (or finished it) didn't have one. Just be careful in choosing your weights. Never lift to total failure and you'll be fine. Aim for 80-85% of your 1 rep max.

    I didn't use the book's nutrition plan because I wanted to lose more weight and needed a greater calorie deficit. I customized MFP to make it work so no manual tracking/manipulation required. Just make sure you eat above your BMR and below your TDEE. To learn more about that take time to read: (save in your favorites as they're quite long and you'll need to use again and again as a reference)

    http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0

    and

    http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide

    Because you have a lot of weight to lose, be cautious of skipping cardio workouts. Do them on your non-lifting days or if you must do them on the same day, lift first, then cardio.

    Here's the link to the MFP group of women who are following the program. A great support system and answers to many questions.

    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

    Best of luck! I really enjoyed the program.
  • rachietuk
    rachietuk Posts: 308 Member
    I am on Stage 3 - I LOVE THS BOOK!!!

    I have about 40lbs to lose, so I am fat. I wish I had started lifting 2 years ago when I decided to try and lose weight. I wish I had not spent all that time as a cardio bunny.

    I followed the books calories for the first 5 weeks, but didn't get on that well. I like having the same calories each day, I used my lifting days as an excuse to eat way too much. I now follow in-place-of-a-road-map.

    After stage 1 i only lose 1.5 lbs I think, but I lost inches everywhere. I lost inches and another 1lb after stage 2 and also my bodyfat is going down.

    I still do cardio 2 times a week as I do have fat to lose.

    There is a group on here for NROL4W, its full of really good advice, ideas and great people.

    Good luck.
  • rachietuk
    rachietuk Posts: 308 Member
    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

    hope this works
  • tinagrimes
    tinagrimes Posts: 2
    I completed the book in December of last year and loved every bit of it!! You don't need a partner although if you have someone work out with you it is more fun. I didn't follow the eating guidelines, just tried to incorporate more protein in my diet and cut back on carbs some. I strongly recommend this book, it is well worth the effort and time put into it. Keep your training log....it will show your progress. You will be amazed with the results if you just stick with it.

    I just recently started the program again and started with heavier weights. Best wishes to you on your journey!!!!
  • jnh17
    jnh17 Posts: 838 Member
    Okay, I'm going to be honest with you. I did NROL last March-August. It's a GREAT program and have added tons of NR friends -- so not only do I have my perspective everyday, but multiple others all the way through it. Many of us battled frustration regarding fat loss the entire way. Don't get me wrong, I LOVE the program (am mid-way through Stage 1 again), but you may not get the results you're seeing in some of the before and afters. I picked up Insanity in mid August and did it twice. Now I'm doing NROL4W 2-3 days a week and Insanity 1-2 days a week.

    As for a workout partner, you certainly don't need one (I don't have one) but if you can get one, do it. You'll definately feel more comfortable pushing the boundries of what you may be able to do. Most people start off too light with weights and by the end it seems like they've made huge gains but they really just figured out what their max actually was at some point in the first Stage.

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