New Rules of Lifting for Women group?

Hi all. I'm not sure if anyone else is allowed to join this thread????

If I am allowed to join then I'd like to ask a quick question please?

I read NROLFW (twice actually). All of the information is spot on and is very much in line with what my PT says. My question is this - do I have to start at stage 1?

The only reason I ask is because I've been lifting weights with my PT for several months and I tried stage one but I didn't feel as though I worked as hard as I do in my PT sessions. Based on the exercises I feel like I'd be more suited to stage 3.

Please don't think I'm trying to short cut things - I know there are no short cuts and I'm happy to do stage 3 twice if need be. Please any advice would be much appreciated.

Thanks in advance

Welcome! Of course you may join. Any woman that realizes strength training is the BEST way to burn fat is fine by me!

Even though I had been strength training for a few months beforehand, I started at the beginning and I am almost done with the 16 workouts that Phase 1 consists of. Like kdiamond, I used weights that were challenging for me (for example I started off doing unmodified push-ups and upped the reps per set from the get-go) and it still was a good workout. I also agree with kdiamond in the fact that completing Phase 1 gives you a nice solid foundation to support the rest of the phases.

Then again, I'm also one of those people that loves having an organized and structured routine to follow. I always have a plan for my workout--I never go to the gym and just roam or fiddle around until I figure out what I wanna do. That's why I love NROLFW so much. Even though I hate doing some of the exercises, chances are those are the best ones for me to do.

OMG! Ladies I did it! I begun NROLFW today, I used the most challenging weights I could and I worked so hard. It felt great! I feel as though this is what will lead me towards achieving my fat loss goals. I could write for days about how great it feels and how motivating it is to finally have a sensible but challenging program to follow.

One more question: Assuming that I'm consistent and have my diet in order (which I do) How soon did you all start to see inch loss results? I have about 10 weeks before I move from London to the US and I'd like to have made significant change in that time - is this realistic.

My aim is to lose an inch or more off each arm (as they're quite flabby) and 2 inches through my belly button (my fattest part - urgh!) I know it won't be an over night change but do you think I should start to see some difference within a month?

Hi Sunshine!

I think you will start seeing changes in your body, at least within a couple weeks. By the time you move to the US, you will be even more fabulous than you already are!!!

I agree with the others - 2 to 4 weeks to see "change" even if it is just a small one. I am being very aggressive with this program...I up the weight every 3rd workout (depending on the workout) .

For instance I started stage 1 doing step ups with 10 pound dbs, I am back on step ups in stage 4 now,...the first 2 weeks of stage 4 I used 15 pound dbs, this week (which is my 3rd workout) I used 20 pound dbs. I figure, the only way to progress is go up, it is very challenging to say the least! I have 1 more week doing this stage, I plan on trying 25's next week for the heck of it.

I fully believe in this program, it is by far the best one I have done, and I've done a lot of different ones over the years. And even though I'm rounding out 11 weeks now I am still sore after every workout!

I love that you take the time to respond - thanks and from your photos I can see that you not only talk the talk but you are walking the walk as you're in great shape - exactly what I'm aiming for :happy: :happy: :happy:

I have a PT (who by the way is FAB) who takes the same approach as you in that he always pushes me to go as heavy with the weights as I can. Sadly I can't afford a PT anymore so I will be doing NROLFW and see him just once a month to keep on track.

Today was my first proper workout and I can see why it's absolutely necessary to have a rest day in between each work out - I can already feel that I will be sore tomorrow. I am however looking forward to my next workout on Saturday.

Thanks for all your advice. I'll be on this thread daily to get all the info I can as I feel that this is something I can really stick with and see results.

hi ladies....


I'm just starting .. I'm curios if you would mind sharing what weights you started out with????

tia

I wouldn't consider myself a beginner.. but I believe I started out with 60 lbs on squat and deadlifts, unmodified pushups, 40lb barbell on the back row (alternative for the cable machine), 15 lb dumbbells for step-ups, 15 lbs dumbbells for overhead press, 20 lb barbell for overhead pulldown (alternative for cable machine), and 10 lb dumbbells with lunges. I hate lunges!

Sunshine,

I think it's smart to change your goal to lose 0.5lbs. per week, especially since you're only 10lbs. away from reaching your goal. That's how I finally busted through a 6-7 week plateau. But jumping up by 300 calories might be too much too fast. I would try increasing them by 150 per day for 2 weeks and then increase them by another 150. You can override your daily calories by customizing them.

Read the "guide to calorie deficits" link in my signature. Great info from a certified trainer and MFP moderator.