New Rules of lifting for women. HELP!!!!!!

Lisa1971
Lisa1971 Posts: 3,069 Member
in Health and Weight Loss
Hey ladies! Please please please tell me what workouts to do for Stage 1 in the NROL4W! I have the book, but do not understand what I need to do on mon, wed, and Friday. I am SO confused! How many exercises do I need to do and what are they? This book is confusing me!

PS. I know there's a group for this but wanted to ask the question here since this forum gets more traffic.

Thanks so much!

Lisa

Replies

  • Lisa1971
    Lisa1971 Posts: 3,069 Member
    Anyone????:sad:
  • catolerico
    catolerico Posts: 25
    Here's how it breaks down.

    Workout A:
    Squats
    Push ups
    Seated rows
    Step ups
    Prone jacknifes

    First you do the sets of squats, then do one set of push ups, rest 60 seconds, do the seated rows, rest 60 seconds and repeat. Same with the step ups and jacknifes, one set, rest 60 seconds, next set, rest 60 seconds and repeat.

    Workout B breaks down like this:
    Deadlifts
    Lat pull downs
    Shoulder presses
    Lunges
    Swiss ball crunches

    It follows the same format as workout A, all the deadlifts, then the alternating sets of pull downs and presses, then lunges and crunches.

    There's a spreadsheet available here that breaks everything down (including the calorie and macro goals): http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs
  • mdcoug
    mdcoug Posts: 397 Member
    This post has some good advice: http://www.myfitnesspal.com/topics/show/935498-bluf-please
  • artbkward
    artbkward Posts: 238 Member
    Reading through the group posts is helpful too. There is a different post for each stage of NRLFW.
  • Lisa1971
    Lisa1971 Posts: 3,069 Member
    Here's how it breaks down.

    Workout A:
    Squats
    Push ups
    Seated rows
    Step ups
    Prone jacknifes

    First you do the sets of squats, then do one set of push ups, rest 60 seconds, do the seated rows, rest 60 seconds and repeat. Same with the step ups and jacknifes, one set, rest 60 seconds, next set, rest 60 seconds and repeat.

    Workout B breaks down like this:
    Deadlifts
    Lat pull downs
    Shoulder presses
    Lunges
    Swiss ball crunches

    It follows the same format as workout A, all the deadlifts, then the alternating sets of pull downs and presses, then lunges and crunches.

    There's a spreadsheet available here that breaks everything down (including the calorie and macro goals): http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs

    Thank you!!!!!!!!!!!!!!!
  • artbkward
    artbkward Posts: 238 Member
    Nice profile pic btw :)
  • Lisa1971
    Lisa1971 Posts: 3,069 Member
    This post has some good advice: http://www.myfitnesspal.com/topics/show/935498-bluf-please


    Thank you! I will print this out!:heart:
  • Lisa1971
    Lisa1971 Posts: 3,069 Member
    Nice profile pic btw :)

    Hey, you also! Go Bucks!!!!!!!!
  • currlee
    currlee Posts: 395 Member
    bump
  • doty0815
    doty0815 Posts: 68
    Bump I asked for help the other day and didnt get much glad you got some answers :)
  • suzmedder
    suzmedder Posts: 49 Member
    Bump!

    I am going to start this in the next week or so, just reading through the book and getting bit confused too!

    Also, any advice on what weight to start on...how do you work that out? AND do you eat right after your workout as the book suggests, if so what - protein bar/shake or something else?!

    Cheers, also more friends on the NROLFW journey would be great :)

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