New Rules of Lifting for Women group?

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  • sunshine79
    sunshine79 Posts: 758 Member
    Hi ladies,

    Glad to see everyone's posts, you are all doing so well.

    Now, I need some feedback on my current situation. I'm on week 3 of stage 2 (have done both workouts 3 times each) of NROLFW, loving it. I weighed myself this morn, the results:
    - weight 150lbs (no significant change)
    - body fat 27.6% (down from 29%)
    - inch loss - no change

    Does this make sense? Can my body fat have gone done and I see no loss in inches or actual weight?

    Am I doing something wrong????? I'm not giving up as I'm making good strength gains but I'm a little miffed. I'm thinking of just sticking with it and maybe things will change soon. My aim is to lose BF AND inches - help!!!:explode: :explode: :explode: :explode: :explode: :explode: :explode:

    FYI I'm doing NROLFW 2 x per week
    strength and core work with my trainer 1 x per week
    boxing/sparring 1 x per week
    Spin class 1 x per week


    Sunshine,

    It sounds like you have the exercise part in check. But I did take a look at your diary and it doesn't look like you are eating enough. You are doing a good amount of exercise and it doesn't appear that you are eating your exercise calories back. Also, what are your macros set at. Your protein looks a little low. These are just a few things that I saw. Also, look at prashley post above, she hits on one of these points.

    Thanks girl,

    I do struggle to eat enough, it's a mental thing that I HAVE to work through. It's just hard to get my head around the eat more to lose more idea. I know it theoretically but in practice I'm still not there yet. I think I'm over thinking it and keep reading too much about eating more vs eating less. I need to sit down and plan out my meals for the week I think. Hmmm.... I need to sort this out. Thanks for your honesty.

    The protein is a real issue as I'm lactose intolerant and cannot eat nuts so this rules out so many protein sources, getting enough protein in is hard. I'm not all that keen on meat either but I am going to have to try and eat meat I guess. OK, back to the drawing board food wise.

    Thanks again, I need you to check up on me with this - maybe having you looking over my shoulder will help me to get the food right
  • mocha76
    mocha76 Posts: 184 Member
    Sunshine,

    Yes, you can do this and I will help in anyway that I can!! And I need your help with the exercise. I have to be a little more consistent with the strength training. Most of the time, I do it 2x per week, but if something comes up during the week, I will cut out a day of strength training before I cut out cardio (which is basically Zumba). I would really like to be consistent with 3x week of strength training and cardio, 2x week. We are going to get there one day. :-)
  • tolygal
    tolygal Posts: 602 Member
    Happy Monday, everyone! (Not really, I'm really craving some caffeine right now)

    I am almost officially done with Stage 1. Today I am doing Special Workout A, and Wednesday is Special Workout B. Next Monday I will begin Stage 2!

    I know everyone is different, but I will try to answer everyone's gaining muscle/losing fat questions from my experience. Before I started NROLFW, I was 156 lbs and around 26% body fat according to my handheld body fat analyzer. As of this weekend, I am 147.2 and 23% body fat. So I have lost about nine pounds, and if I did my math correctly, this means most of that loss is body fat (edit: I tried to demonstrate the equations below), give or take a few pounds for water fluctuation.

    156 x .26 = 40.56 lbs of body fat
    147.2 x .23 = 33.856 lbs of body fat

    40.6 - 33.9 = 6.7 lbs difference

    I am almost 99% sure that I haven't lost any lean muscle, because both my husband and I have noticed increased muscle definition all over my body, increased strength, and DEFINITELY shrinking in my overall figure. :) The numbers above aren't 100% accurate, but the handheld analyzer is the best thing I could go off of. The Health and Wellness Center on base has a bodpod, and I will schedule an appointment soon!

    I eat on average 1750 cals/daily and I'm not too strict with this number. Sometimes I eat around 2000, sometimes I eat around 1500. I eat as clean as I can, but I do enjoy treats occasionally, such as ice cream, Full Throttles, sweet potato fries, etc. My main focus is making sure I don't have more than one gluttonous day per week, and I try to get at least 150g of protein/day.

    In addition to NROLFW, I do two days a week of pace tempo running (kind of like HIIT or interval training) and one day a week of an endurance run. When I begin Stage 2, I will omit the HIIT from my workout since I already have two whole days per week devoted to it! I should also mention on my endurance run day, I normally burn about 400 calories, so this is usually my highest calorie day. :)

    Honestly, I think all of you should eat more. Eating slightly below maintenance level has allowed me to lose continuously over the course of two months without making my body feel deprived. Keep in mind I've been losing slowly, but I'm 98% sure it's mostly fat that's been lost. I only have 7 lbs of fat left to lose before I hit 140 and I will officially up my calories to maintenance level, and I can't wait!

    When you say your eating just under maintenance, what do you mean by that? I've been trying to do 80% of maintenance, but zig-zagging and it is not going well. I can't handle the low days (1200 something one day and 1100 something the other). The whole thing is just to much for me to work with, so I'm going back to just choosing a daily goal and adding 300 on lifting days. I

    Are you setting your calories at just below maintenance and also eating back your excercise calories?

    You're working out more than I have been. Tuesday and Thursdays are killer workouts for me. I warm up for 5-10 minutes by jogging at 6 mph (today was 6.3) and maybe add a sprint or two in there. Then I lift according to NROLFW (minus the some of the shoulder stuff for now) and then I either do intervals for 20-30 minutes or treadmill tabata. Then, I go back to the gym a couple hours later for my aerobic class where I bust *kitten* in. So on Wed and Friday, I'm POOPED!!! And I really feel like my muscles need the rest to repair. On my weekend lift day I do my lifting plus 30 minutes of step aerobics. I could probably throw one more day in there on the weekend if I can manage it with the kids and stuff... But the three days are pretty regular. I'm just wondering how your muscles are holding up to working out every day? Maybe I should push through some running or a DVD on those days also??

    I have about 15-20 pounds (not including the recent 7 pounds I gained back - 2 are gone so far, but I haven't updated my info yet) of fat I want to lose yet, and right now I'm not being consistent with my eating enough to make that happen. But your post gives me the incentive to try harder :-)
  • oddyogi
    oddyogi Posts: 1,816 Member
    When you say your eating just under maintenance, what do you mean by that? I've been trying to do 80% of maintenance, but zig-zagging and it is not going well. I can't handle the low days (1200 something one day and 1100 something the other). The whole thing is just to much for me to work with, so I'm going back to just choosing a daily goal and adding 300 on lifting days. I

    Are you setting your calories at just below maintenance and also eating back your excercise calories?

    You're working out more than I have been. Tuesday and Thursdays are killer workouts for me. I warm up for 5-10 minutes by jogging at 6 mph (today was 6.3) and maybe add a sprint or two in there. Then I lift according to NROLFW (minus the some of the shoulder stuff for now) and then I either do intervals for 20-30 minutes or treadmill tabata. Then, I go back to the gym a couple hours later for my aerobic class where I bust *kitten* in. So on Wed and Friday, I'm POOPED!!! And I really feel like my muscles need the rest to repair. On my weekend lift day I do my lifting plus 30 minutes of step aerobics. I could probably throw one more day in there on the weekend if I can manage it with the kids and stuff... But the three days are pretty regular. I'm just wondering how your muscles are holding up to working out every day? Maybe I should push through some running or a DVD on those days also??

    I have about 15-20 pounds (not including the recent 7 pounds I gained back - 2 are gone so far, but I haven't updated my info yet) of fat I want to lose yet, and right now I'm not being consistent with my eating enough to make that happen. But your post gives me the incentive to try harder :-)

    Well.. I think the maintenance for 140 lbs (which is my goal weight) is around 1800-2100, depending on the source. Most of the time I net around 1600-1800, so this is close to that number. My point was the weight I am losing is not really from a high calorie deficit, but from burning fat.

    Tonya, you work out a lot it seems like! Even though I do something six days a week, it's really different. MWF when I strength train, I warm up for about three minutes doing some exercises suggested in the book plus a couple similar ones. I then go through the strength training workout, do a cool down stretch, and I'm normally out of the gym before my watch hits 35-45 minutes (including warm up and cool down).

    On my pace/tempo days, I don't run more than 30 minutes, and on my endurance run day, it's only three miles, so that only takes 30 minutes too. So I really only work out about 180 minutes/week. :) I am definitely ready for my rest day by Sunday, though!

    I kind of gave up on the structured zigzag, and now I am very lax with my calories. I still zigzag, but not intentionally. I just let it happen. :) I just shoot to get as much protein as I can without eating more than 2000 calories most days, and some days I just don't feel like eating much and I'll hit around 1500. It all really depends. I am way more strict with my workouts than I am with cutting cals.
  • sunshine79
    sunshine79 Posts: 758 Member
    I'm not giving up on this guys so I've been doing some more thinking....... I posted this earlier but I'd really appreciate all of your thoughts on this

    Just a thought. I keep reading that creating a calorie deficit trough exercise is superior to creating the deficit through calorie restriction.

    With that in mind if I eat at maintenance (good quality calories) and workout to create the deficit (but not eat them back) will I still lose weight?????

    Please, I'm not looking for an argument about whether or not to eat back exercise calories - just advice from others who may have taken this approach or actually know something about this.

    Thanks in advance, have a blessed day:happy: :flowerforyou: :flowerforyou: :flowerforyou:
  • kdiamond
    kdiamond Posts: 3,329 Member
    I hear ya! I have 9lbs that I would like to lose...but I have lost 3% body fat and a bunch of inches....but I am such a slave to the scale. I dont think I am able to ditch the scale. You are braver than me :)
    I, also, want to be strong and lean. I keep saying I dont care about the scale, but I do. Ijust lowered my calories but I upped my protein and lowered my carbs and fat....we'll see.
    Keep on keepin' on Girl! Strong is the new Skinny!

    Be careful with how much you lower on this program...to get the full benefit you really should eat at maintenance or just 100 or so less daily...you can't build muscle without food!
  • mocha76
    mocha76 Posts: 184 Member
    I hear ya! I have 9lbs that I would like to lose...but I have lost 3% body fat and a bunch of inches....but I am such a slave to the scale. I dont think I am able to ditch the scale. You are braver than me :)
    I, also, want to be strong and lean. I keep saying I dont care about the scale, but I do. Ijust lowered my calories but I upped my protein and lowered my carbs and fat....we'll see.
    Keep on keepin' on Girl! Strong is the new Skinny!

    Be careful with how much you lower on this program...to get the full benefit you really should eat at maintenance or just 100 or so less daily...you can't build muscle without food!

    With that being said, my maintenance is 1800. Do you think I can still lose weight/fat by eating at maintenance or just 100 cals below?
  • kensky
    kensky Posts: 472 Member
    Everybody is so awesome and helpful here (MFP of course but this thread/group in particular!)

    I think I am going to bump up my calories to my *gulp* maintenance level. This is only 200 calories more than what I am getting now (NROLFWs formula had me around 1750 and I am comfortable with going for 1700 a day as a base bearing in mind that I *do* eat my exercise calories.)

    What sparked this decision (aside from the excellent conversation we've been having here) is that I struggle so damn much with my front squat to press! I can front squat, sure but the press part (a measly 45 pounds!) is shaky and weak. It sucks.

    Which brings me to another whiny subject...:laugh: ...I get up at 5 and I'm at the gym by 5:30 every morning. From lurking on various muscle/bodybuilding forums I see that the hardcore lifters manage their gym time in a way that is not possible for me. Ideally, I'd be doing my cardio first thing in the morning and then lift after work. I have all sorts of mama-work to do after work-work so that's just not feasible for this point in my life. I am trying to figure out how to best and most quickly fuel my crack-of-melonfarming-dawn workouts so that I can lift the damn weight! I have been trying to eat a half of banana as soon as my feet touch the floor after my horrid alarm sounds just since it's a quiet, quick food source and I've been assuming that the carbs will absorb quickly and fuel workouts well enough. But I don't know for sure, obviously.:huh:
  • tolygal
    tolygal Posts: 602 Member
    I'm not giving up on this guys so I've been doing some more thinking....... I posted this earlier but I'd really appreciate all of your thoughts on this

    Just a thought. I keep reading that creating a calorie deficit trough exercise is superior to creating the deficit through calorie restriction.

    With that in mind if I eat at maintenance (good quality calories) and workout to create the deficit (but not eat them back) will I still lose weight?????

    Please, I'm not looking for an argument about whether or not to eat back exercise calories - just advice from others who may have taken this approach or actually know something about this.

    Thanks in advance, have a blessed day:happy: :flowerforyou: :flowerforyou: :flowerforyou:

    This makes sense to me - in fact, I may do the same. I think (if I remember right, it's been a while since I read the book), that they recommend eating at maintenance. So I suggest giving it a shot for a few weeks and see how it goes!!
  • tolygal
    tolygal Posts: 602 Member
    I hear ya! I have 9lbs that I would like to lose...but I have lost 3% body fat and a bunch of inches....but I am such a slave to the scale. I dont think I am able to ditch the scale. You are braver than me :)
    I, also, want to be strong and lean. I keep saying I dont care about the scale, but I do. Ijust lowered my calories but I upped my protein and lowered my carbs and fat....we'll see.
    Keep on keepin' on Girl! Strong is the new Skinny!

    Be careful with how much you lower on this program...to get the full benefit you really should eat at maintenance or just 100 or so less daily...you can't build muscle without food!

    With that being said, my maintenance is 1800. Do you think I can still lose weight/fat by eating at maintenance or just 100 cals below?

    I would say yes. That's actually what the book recommends, I believe.

    I recently lowered my calories and upped my protein too, but I think I'm going to trust the book and go much closer to maintenance - and switch back to the 40-30-30 ratio.
  • tolygal
    tolygal Posts: 602 Member
    Thanks for all the info Prashley! That makes me feel much better about what I'm doing. I think I'm going to take some pics tomorrow in bra and panties (no, I'm not sharing them LOL!!) and really try to knock this out and be consistent. Maybe that will help me with motivation too!! Maybe I can find some clothes that I can do this with and actually post my results :-)
  • tolygal
    tolygal Posts: 602 Member
    It's funny that we are all doing the plan this book provides, but so many of us struggle so much with eating at maintenance!! I'm glad I'm not alone in that, and I'm glad we are all seeing the light LOL!!
  • sunshine79
    sunshine79 Posts: 758 Member
    I have finally got the revelation!!!!!!!

    I read it ages ago but now I get it. Burn the fat rather than try to starve the fat.

    Lots of research shows that creating a calorie deficit through exercise does not prompt the 'starvation response' which calorie restriction does.

    I'm going for eating 1700 calories a day which is about 150 calories less than maintenance. I feel confident that this is the way forward and that doing it this way will allow me to finally see the inch loss results I am working towards.

    I have the workout part down to a T but the diet is where I struggled and looking back now it's almost as though I was fighting against my body by cutting calories rather than working with it.

    I accept that this is not a free licence to eat junk but having the freedom to be slightly more relaxed with my food intake really takes the pressure off. For now I am going to stick with 1700 calories per day with my main focus being on making sure that I get a minimum of 100g of protein EVERY day. Once I have this down I'll look at increasing my protein.

    You guys are awesome, thanks so much for sharing all that you have, it's really helped. I shall keep you posted.

    I'm feeling pretty happy about this now. :happy: :happy: :happy: :happy:
  • oddyogi
    oddyogi Posts: 1,816 Member
    Be careful with how much you lower on this program...to get the full benefit you really should eat at maintenance or just 100 or so less daily...you can't build muscle without food!

    With that being said, my maintenance is 1800. Do you think I can still lose weight/fat by eating at maintenance or just 100 cals below?
    [/quote]

    Heck yes! I actually just upped my calorie limit to 1900/day. :D
  • oddyogi
    oddyogi Posts: 1,816 Member
    Everybody is so awesome and helpful here (MFP of course but this thread/group in particular!)

    I think I am going to bump up my calories to my *gulp* maintenance level. This is only 200 calories more than what I am getting now (NROLFWs formula had me around 1750 and I am comfortable with going for 1700 a day as a base bearing in mind that I *do* eat my exercise calories.)

    What sparked this decision (aside from the excellent conversation we've been having here) is that I struggle so damn much with my front squat to press! I can front squat, sure but the press part (a measly 45 pounds!) is shaky and weak. It sucks.

    Which brings me to another whiny subject...:laugh: ...I get up at 5 and I'm at the gym by 5:30 every morning. From lurking on various muscle/bodybuilding forums I see that the hardcore lifters manage their gym time in a way that is not possible for me. Ideally, I'd be doing my cardio first thing in the morning and then lift after work. I have all sorts of mama-work to do after work-work so that's just not feasible for this point in my life. I am trying to figure out how to best and most quickly fuel my crack-of-melonfarming-dawn workouts so that I can lift the damn weight! I have been trying to eat a half of banana as soon as my feet touch the floor after my horrid alarm sounds just since it's a quiet, quick food source and I've been assuming that the carbs will absorb quickly and fuel workouts well enough. But I don't know for sure, obviously.:huh:

    Awesome! I bet you will see better results once you up your cals. As for the energy thing.. on Tuesdays and Thursdays I had to change my running to in the morning due to heat, and I definitely feel you with the dragging feet thing.

    I take a thermogenic, mainly for energy. I use OxyElite Pro, and seriously within 10 minutes of taking it in the morning I am wide awake and ready to tear some stuff up, haha!

    I know a lot of people are against supplements, but I figured I'd suggest it anyway. :)
  • oddyogi
    oddyogi Posts: 1,816 Member
    I have finally got the revelation!!!!!!!

    I read it ages ago but now I get it. Burn the fat rather than try to starve the fat.

    Lots of research shows that creating a calorie deficit through exercise does not prompt the 'starvation response' which calorie restriction does.

    I'm going for eating 1700 calories a day which is about 150 calories less than maintenance. I feel confident that this is the way forward and that doing it this way will allow me to finally see the inch loss results I am working towards.

    I have the workout part down to a T but the diet is where I struggled and looking back now it's almost as though I was fighting against my body by cutting calories rather than working with it.

    I accept that this is not a free licence to eat junk but having the freedom to be slightly more relaxed with my food intake really takes the pressure off. For now I am going to stick with 1700 calories per day with my main focus being on making sure that I get a minimum of 100g of protein EVERY day. Once I have this down I'll look at increasing my protein.

    You guys are awesome, thanks so much for sharing all that you have, it's really helped. I shall keep you posted.

    I'm feeling pretty happy about this now. :happy: :happy: :happy: :happy:

    This is great! I bet you will see great results!

    It also helps you not stress out about going over on calories so much, which is easy to do when you're only allowing yourself a small amount of calories per day. The less stress, the less cortisol.. and the less cortisol, the less fat is stored!

    Win, win! Eat more, weigh less. :D
  • oddyogi
    oddyogi Posts: 1,816 Member
    Wooo! I've officially completed the last workout (including special workouts) of Stage 1! Moving onto Stage 2 on Monday. Friday I will probably just do some random strength training stuff in the gym.

    I plan on posting a blog sometime this week comparing pictures, inches, and strength gains! I'll let you guys know when I do if you're interested.

    Happy fat burning, everyone! And yay we're on the downhill side of the week. :)
  • sunshine79
    sunshine79 Posts: 758 Member
    [/quote]

    This is great! I bet you will see great results!

    It also helps you not stress out about going over on calories so much, which is easy to do when you're only allowing yourself a small amount of calories per day. The less stress, the less cortisol.. and the less cortisol, the less fat is stored!

    Win, win! Eat more, weigh less. :D
    [/quote]

    A great way to look at things. I'm being positive about the increase in calories and I've got rid of the scales for a while too! I'll just weigh, check body fat and measure myself at the end of each stage.

    Almost at the end of stage 2 - Can already see differences in my upper body (arms,back and shoulders). Just waiting for it to filter down to my fat tummy now LOL
  • kensky
    kensky Posts: 472 Member
    I rocked it at the gym today. I credit a few things. It's Saturday which means I get to go mid-morning an hour or so after a hearty breakfast plus I added a thermogenic to my life. (I think of it somewhat as Dumbo's feather, yk?) I also was doing the box deadlifts and not the dreaded (I love it! I want to rock it!) front squat to press, so that will be the true test.

    I am thinking that I will put a shake in a bottle in the fridge for the wee hours when I usually work out. Shakes process more quickly (I'm sure my terminology is off but you know what I mean) than something like a banana, right? I'm guessing.

    So that's my check-in, I am almost done with the 4th phase...can that be right? I think it is!

    (I am going to officially up my calories on July 1st. I am excited to see what happens next!)
  • funfitfoodie
    funfitfoodie Posts: 630 Member
    bumping so I can read later...
  • sunshine79
    sunshine79 Posts: 758 Member
    So guys I am at the end of stage 2 and I'm looking forward to starting stage 3 next week.

    My shoulders and arms are most definitely changing shape but I'm getting little scared as I don't want to end up looking too masculine. I wanna be lean but in a cute feminine way. I'm worried my shoulders are getting to bulky already???

    I've yet to see any change in my mid section (aka my fat belly) which is disheartening as this is my major area of concern. I'm gonna re-read the book again I think, just to keep me focused and to remind me of what's important.

    I have taken the step of increasing my calories and mentally I'm in a much better place in regards to food. I do need to clean up my diet a little but it's nice having the extra calories to use in interesting way like having a granola bar as a treat or using some of the 'good oils' to pan fry my fish.My maintenance is 1880 and I'm eating 1700 but not really eating back exercise cals at the moment as I don't want o increase my intake too drastically (I was previously eating 1380 per day)

    Also, I've stopped weighing myself as I found that the scale was affecting my moods and consistency. If it do not read what I thought it should I'd end up having a bad day. Because I want to be smaller I'm measuring rather than weighing. Do you think this makes sense?

    Keep me posted on all of your success ladies, hearing about how you're all getting on motivates me so much

    Have a blessed day.
  • tmontgomery69
    tmontgomery69 Posts: 180 Member
    Bump
  • sunshine79
    sunshine79 Posts: 758 Member
    I've completed stage 2 and I am going to take a week off from lifting before I move onto stage 3. I'm a little apprehensive about taking the whole week off but I'm feeling like my body could use the rest. I may shock my body though, by having a cardio(ish) week with the fun classes I like just to keep active.
  • kdiamond
    kdiamond Posts: 3,329 Member
    I've completed stage 2 and I am going to take a week off from lifting before I move onto stage 3. I'm a little apprehensive about taking the whole week off but I'm feeling like my body could use the rest. I may shock my body though, by having a cardio(ish) week with the fun classes I like just to keep active.

    There's nothing wrong with that, and don't worry you can't build massive arms, only lean and sculpted ones. :wink:

    I've been at this for 4 months plus I've been doing Crossfit for 9 months and while my arms are strong, they are definitely still feminine.
  • sunshine79
    sunshine79 Posts: 758 Member
    I've completed stage 2 and I am going to take a week off from lifting before I move onto stage 3. I'm a little apprehensive about taking the whole week off but I'm feeling like my body could use the rest. I may shock my body though, by having a cardio(ish) week with the fun classes I like just to keep active.

    There's nothing wrong with that, and don't worry you can't build massive arms, only lean and sculpted ones. :wink:

    I've been at this for 4 months plus I've been doing Crossfit for 9 months and while my arms are strong, they are definitely still feminine.

    You are fab, you always take the time to respond and you always say the right things. You are my new favourite person :happy: :happy:

    I'm looking forward to being able to post a photo where I can show great muscle definition like yours LOL

    Thanks again Kdiamond
  • Furrytreats
    Furrytreats Posts: 132 Member
    Just started phase 1 yesterday. I've been lifting awhile now, but needed some new direction. I'm hoping to see some good results!
  • bizco
    bizco Posts: 1,949 Member
    Hey everyone! I think this might be the group for me.

    Background:
    Two years ago I had my body fat checked using the Bod Pod. At that time it showed that I had 43 lbs of fat. I have been working out religiously for the past two years and have lost 7 lbs. total since then. So, I decided it was time to recheck my body fat. I was so disappointed! I still have 43 lbs. of fat but my lean muscle has dropped by 7 lbs.!! (I’m at 30% body fat) That is not good at all. So I decided that I have to start lifting. I’ve been using the machines and some free weights (biceps and rows) and I ordered the NROLFW. I read the whole book but it seems like they want you to do some unconventional things. I would feel kind of strange doing some of these moves in the gym. I.e. Swiss ball exercises. Do you all do exactly what’s in the book or do you stick to the basic exercises that the guys are doing? Also, I don’t know how to use the racks and bars. How did you start out? Any advice for a beginner? Thanks.

    JTINTX,
    Please don't feel strange doing any of the exercises. No one in the gym is going to say anything negative to you, trust me. If they ask what you're doing just say you're following a great lifting program and provide them with the book title. I don't have a gym membership but I do have access to a fitness room at my apt. complex. I do the swiss ball exercises at home after I lift. My fitness center does not have a free-form barbell, only a smith machine so I modify many of the exercises using dumbbells only. I'm confident I will be able to finish the entire program using the equipment available to me. Ask the gym personnel how to use the racks and bars. That's what they get paid for. If they don't provide you with enough information, ask another employee, then another. The exercises in the book are not unconventional; I'm a beginner and I've seen and/or read about all of them. Please don't, I repeat, DO NOT follow the guys in the weight room. They often have terrible form and are only concerned about working the truly visible muscles (biceps and chest) which can lead to an imbalance in both strength and appearance (weak hamstrings, core, etc.). I'm still in Stage 1 of NRoL4W and I think it's fantastic! All women should incorporate lifting in their fitness plans. Feel free to ask more questions. This is a very supportive group of ladies. Wishing you all the best!
  • sunshine79
    sunshine79 Posts: 758 Member
    I was planning on having a week of before starting stage 3 but after 2 days of not being active I'm having withdrawals - LOL. I'm starting stage 3 tomorrow - yay!:happy: :happy: :happy:
  • kensky
    kensky Posts: 472 Member
    Sunshine, I'm glad to read others soothing words regarding bulk versus femininity. Even when I was average weight, I always had bulky (read flabby) arms so the idea of solid bumpy arms sends me over the moon. I think if a woman was truly going for mass she'd have to truly up her calories to beyond maintenance and cut down on cardio a great deal, at the very least. You will be fine, I'm sure.

    I know it's ideal to take that week off between stages but I just can't do it. I think if I do another round of this I will do it really-truly by the book and note the differences.
  • kensky
    kensky Posts: 472 Member
    Oh and hey! I just got a heart rate monitor! I'm pretty psyched. It read something like 215 calories burned during my weight workout this morning (I kept checking my wrist after things like the squat to press--which I rocked--and step ups and the reading hovered around the 130s/140s during the half hour I spend lifting.) I've read conflicting information if this sort of thing (anaerobic weight training) is not what the HRM is "for" and that the calorie reading shouldn't be trusted versus the MFP adage: Eat your exercise calories? What would yoooou do? Would you/do you eat your exercise calories? I am leaning toward not fussing with my HRM for lifting but upping my daily calories in general. I'd still wear my HRM for cardio so I can eat every last one of those suckers!
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