New Rules of Lifting for Women + Running QUESTIONS!

RoamingDuck
RoamingDuck Posts: 74
in Fitness and Exercise
Hi guys! So I would love some advice.

I've been running and lifting for quite some time now (over a year), and have lost about 60 pounds. However, I've been at a plateau for the past 4 months because I haven't been concentrating on my diet like I should. I would really love to lose about 20-25 more pounds, and I need to figure out how to make this happen! I recently skimmed through NRLW and think I may start the program. I just have a couple of questions for you more experienced lifters out there.

1. Since I'd consider myself an indeterminate lifter, should I start with phase 1, or perhaps skip to phase 2? Phase 1 looks easy, but I won't know until I give it a try.

2. Since the program only calls for 3 days a week of lifting, can I run 3 days a week and rest for one? I am really proud of the endurance I've built up, and would hate to see that weakened. I know the book says I do not need endurance training to lose weight, but it's something I actually enjoy. I was thinking that I could run about 4 miles 3 days a week, and do perhaps 1.5 miles of intervals on two of my weight training days (14-15 minutes). I'm just not comfortable giving up my cardio. What do you guys think?

3. I'm eating around 1500-1800 calories a day. At least that's what I'm counting. I estimate that I over or underestimate some days, because I can't always measure my foods out and I don't always know the full cooking process that my food goes through. Does this sound like a decent amount of calories?

I would love some tips. I'd love to lose this 25 pounds in the next 6 months.

Replies

  • RoamingDuck
    RoamingDuck Posts: 74
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  • RoamingDuck
    RoamingDuck Posts: 74
    bump
  • Joreanasaurous
    Joreanasaurous Posts: 1,384 Member
    There is a group dedicated to NROL4W that might be able to give you a better answer.

    However.

    1. Do phase 1. What's the point of doing a program, if you aren't going to do it? After you complete it you can tweak it however you want, but I would go through it once first.

    2. The book addresses this, you might want to go back and read it. If you want to run go for it. It isn't necessary for the program and will effect your results. However once again, if you want to run go for it. My advise is just listen to your body and don't push yourself.

    3. The book addresses this too. I would go back and read the part where is explains how to estimate how to find your goal calories.
  • Montarosa456
    Montarosa456 Posts: 133
    I'm not sure on the lifting side because I've only just started weights myself but with the running..
    3-4miles = 300-400cals or more depending on your weight, speed, times etc..
    You must make sure your eating enough according to what your burning running/lifting etc and eating right..
    I used to estimate weights of my food and was pretty surprised when I started weighing them so you could be eating too much to defect and loose weight or too little and your body is clinging to everything it takes in..
    Another idea is trying switching everything up with some longer slower fat burning runs and/or some shorter faster runs..
    Feel free to disregard this if your doing the above already, best of luck :)
  • ajwcom1
    ajwcom1 Posts: 2
    First, well done for losing 60 pounds and to help break the plateau, diet is ‘key’. There are many theories in literature that state diet has 80% control over how you look, 10% is exercise and 5% is genetics. I always recommend the Paleo diet and encourage people to eat as clean and natural as possible. The theory of calories in verses calories out is simply not supported in research and the first law of thermodynamics does not explain ‘Why we get fat?’
    It is worth pointing out, that I have not read the book NROL for women. However, from experience try to incorporate compound exercises and try to lift as heavy as you can for the prescribed repetitions with good form. Furthermore, what about performing metabolic conditioning with weights? For example, Kettlebell swings with Tabata timing 20 seconds work followed by 10 seconds recovery for 6 to 8 sets. From reading the above posts it sounds like the book is right as you don’t need to perform LSD (Long Slow Distance) cardiovascular exercise to lose weight. Keep your exercise short and intense and enjoy what you are doing!
    I hope this helps and if you have any questions please don’t hesitate to message me! Good luck!
  • kdiamond
    kdiamond Posts: 3,329 Member
    Complete the whole program. I was also an intermediate lifter when I started, but that's not the point. The point is to gain strength and increase your lifts. NROLFW is comprised of mainly compound lifts, which are good lifts for any program.

    I've done the program in its entirety twice, and I enjoyed it both times and gained strength both times.

    I think it is a great idea to start a good lifting program now. If you stick on a slight calorie deficit while on this program (15%) you will lose body fat.

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