New Rules and Fat Loss
natini
Posts: 347 Member
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.
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.
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Replies
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Well that's an awful revelation.0
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How is supercharged different than nrolfw?0
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I know. I couldn't believe that he actually said that on Facebook. He is basically not endorsing his old books. I have Supercharged and it is a menu approach. You pick the exercises in certain catagories. For example, the core catagory. He has a beginning exercise and then has others that get progressively harder. You pick the one that is going to challenge you the most. I really like the book, but wasn't seeing the fat loss that I wanted. I was definately getting stronger and gaining muscle.0
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Guess I'll check out LeanGains or something. I need to lose fat AND gain muscle.0
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Isn't it funny that you posted this on a day when I'm contemplating abandonging the NROLFW ship. I'm halfway through Stage 4 and beginning to dread my workouts.0
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Isn't it funny that you posted this on a day when I'm contemplating abandonging the NROLFW ship. I'm halfway through Stage 4 and beginning to dread my workouts.
Don't quit!!
I kinda wish I hadn't read this! Haha! I do appreciate you letting us know though, that's very interesting. I'll be starting stage 5 on Monday. Regardless of what anyone says, I know I'm losing inches and gaining strength.
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I know that I will continue with the program, but it's good to know what other programs there are and could come after I finish this one.0
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Don't quit!!
I kinda wish I hadn't read this! Haha! I do appreciate you letting us know though, that's very interesting. I'll be starting stage 5 on Monday. Regardless of what anyone says, I know I'm losing inches and gaining strength.
I'm trying not to...lol. I'm at least going to finish 4. That's another week or so. Then, I'll reevaluate.0 -
That IS interesting. Has anyone looked at the "drop two sizes" book? I haven't even heard of it.
I am also losing weight and gaining strength. Hard to understand why a "menu" approach wd be better. I do think the abs component of nrolfw could be improved.0 -
That's very odd. I don't know. I haven't heard of Cosgroves "Two Sizes" book. I didn't like her other one ("Female Body Breakthrough"). For me, I really think it's all about finding the right calorie deficit. When I ate at a modest DEFICIT during NROL4W, the inches melted while I gained strength. Same now while I'm doing Supercharged. I may stick to the Basic Training stages (which are focused on training for fat loss) for longer than they are written. I think ANY good weight training program that you are eating a deficit on will probably get you fat loss results. But he is the expert....0
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That two sizes book was just released in April so Im sure there aren't too many reviews out there.
CCG- what do you consider a modest deficit? TDEE- 20%? I don't see why inches would come off with NROLFW if the nutrition portion was decent.0 -
Well that's an awful revelation.
LOL! Thats what I thought! DAMN :laugh:0 -
I'm doing Supercharged and I love it. But I don't think I'd be as successful at it without completing NROL for Women first. I would not have had the confidence to choose the tough exercises if I were making the choices with no weightlifting background.
I get what Alwyn is saying -- that the newer programs incorporate the latest evidence based practice in fitness -- but I would personally advise those who have no lifting experience and who aren't confident about their abilities to start with for Women.0 -
That's very odd. I don't know. I haven't heard of Cosgroves "Two Sizes" book. I didn't like her other one ("Female Body Breakthrough"). For me, I really think it's all about finding the right calorie deficit. When I ate at a modest DEFICIT during NROL4W, the inches melted while I gained strength. Same now while I'm doing Supercharged. I may stick to the Basic Training stages (which are focused on training for fat loss) for longer than they are written. I think ANY good weight training program that you are eating a deficit on will probably get you fat loss results. But he is the expert....
Just wanted to ask a follow up to this... By basic stages, do you mean stage 1, 2... .? Just curious. I'm in stage 1 and trying to optimize fat loss by doing the training with low intensity cardio 1-2x a week and a moderate deficit. (Tdee - 15%)
Thanks!0 -
I asked him on his speed coaching (FB) what would be best for losing weight and he did recommend his wife's books or NROL4Abs. I couldn't stick with abs. It was boring.0
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That's very odd. I don't know. I haven't heard of Cosgroves "Two Sizes" book. I didn't like her other one ("Female Body Breakthrough"). For me, I really think it's all about finding the right calorie deficit. When I ate at a modest DEFICIT during NROL4W, the inches melted while I gained strength. Same now while I'm doing Supercharged. I may stick to the Basic Training stages (which are focused on training for fat loss) for longer than they are written. I think ANY good weight training program that you are eating a deficit on will probably get you fat loss results. But he is the expert....
Just wanted to ask a follow up to this... By basic stages, do you mean stage 1, 2... .? Just curious. I'm in stage 1 and trying to optimize fat loss by doing the training with low intensity cardio 1-2x a week and a moderate deficit. (Tdee - 15%)
Thanks!
Sorry, I was talking about the Basic Training stages in Supercharged. I'm loving the results. Supercharged includes 10 mins of HIIT after every workout. They explain the importance of HIIT in Supercharged. You might consider adding some HIIT after those workouts instead of the low intensity cardio on non-lifting days. Lou actually recently advised someone on the NROL FB page to do this.
By moderate I mean 10-20%.
Like Sunshine said, the newer programs are designed with more evidence to guide them. But I agree with her that NROL4W is a GREAT introduction to lifting. For *me* diet has been the determining factor in fat loss.0 -
WOW!0
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Thanks cowgirl! (I can't bring myself to call you chubby. You are NOT!)
I do quite enjoy hiits... I really like the idea of adding 10 mins after a weight workout to on a no lifting day.
What kind of hiits do each of you do? My go to is running sprints 200m to 400m). Just curious what lose is out there. I'm taking a break from running due to an injury.0 -
Maybe it's a promotional exercise to get people to buy the newer books - I guess this is the cynic in me!0
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That's very odd. I don't know. I haven't heard of Cosgroves "Two Sizes" book. I didn't like her other one ("Female Body Breakthrough"). For me, I really think it's all about finding the right calorie deficit. When I ate at a modest DEFICIT during NROL4W, the inches melted while I gained strength. Same now while I'm doing Supercharged. I may stick to the Basic Training stages (which are focused on training for fat loss) for longer than they are written. I think ANY good weight training program that you are eating a deficit on will probably get you fat loss results. But he is the expert....
Just wanted to ask a follow up to this... By basic stages, do you mean stage 1, 2... .? Just curious. I'm in stage 1 and trying to optimize fat loss by doing the training with low intensity cardio 1-2x a week and a moderate deficit. (Tdee - 15%)
Thanks!
Sorry, I was talking about the Basic Training stages in Supercharged. I'm loving the results. Supercharged includes 10 mins of HIIT after every workout. They explain the importance of HIIT in Supercharged. You might consider adding some HIIT after those workouts instead of the low intensity cardio on non-lifting days. Lou actually recently advised someone on the NROL FB page to do this.
By moderate I mean 10-20%.
Like Sunshine said, the newer programs are designed with more evidence to guide them. But I agree with her that NROL4W is a GREAT introduction to lifting. For *me* diet has been the determining factor in fat loss.
Just starting stage 2... would it be a good idea to add HIIT after every workout... not just workout B?0 -
Avie, you can do anything. Burpees, treadmill, bike, elliptical, jump rope...my favorite right now is box jumps(http://m.youtube.com/#/watch?v=opuA4Ej2GDs&desktop_uri=/watch?v=opuA4Ej2GDs) and farmers carry just using weight plates (
http://m.youtube.com/watch?v=9i4Vk-ZJ4os&desktop_uri=%2Fwatch%3Fv%3D9i4Vk-ZJ4os).
Becca, I really don't think it could hurt if you feel up to it. It will give you an extra burn and benefit cardiovascular status.
Donnam, that was my first thought as well! Haha.
I wonder what some of the really experienced lifters would say to all of this....Beeps, Sara, etc.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.0
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Maybe it's a promotional exercise to get people to buy the newer books - I guess this is the cynic in me!
this was my exact thoughts...why would anyone buy the new books unless they are better than the old and it is hard to sell the new books when you have so many fans of the old ones promoting them.0 -
I also agree 1000% that fat loss is mostly about diet.0
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I also agree 1000% that fat loss is mostly about diet.
True that!!!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.0
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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.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!0 -
I bought 2 Sizes. I'm planning to get Supercharged but not on my Kindle. I want the actual book. I got NROLFW on Kindle, and it would have been so much easier to have the actual book.0
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Drop two sizes is a diet book..in fact the exercise routines you can do at home with just 2 dumbbells.
So it says.
I am losing fat. I am doing so by doing the NROL4W and eating at a deficit with my protein intake being pretty high.
I'm not doing the entire eat a whole lot more calories because I want to get strong and lose fat.
Once the fat is gone I may decide to build more muscle..we shall see.
I'm doubling up workouts..doing at least an hour even at stage one..I'm doing workout a and b the same day 3 times a week...
On my days off I just do active stuff..walking etc. sometimes I walk on lifting days..I like lifting.
I'm eating relatively clean but not obsessively so.
II dunno..if you want to lose fat you have to cut calories and burn more than you eat...in any plan.
There's no magic..however you will look better if you lift..I've seen enough before and after photos to see that
I never took NROL4W as a fat loss book...just a strenght gain/shape changing program. though it's still talked about to some degree in there.
Confusing..so the workouts down the road are very difficult? I hope so..I like to work hard at the gym!0
