I just finished Stage 2 on Monday and was wondering what yall think...

I have a half marathon on Sunday (in vegas...YESS!!!!) and took a week off last week from lifting due to the holiday, SO should I start Stage 3 Thursday (normal lifting day) or wait until after my half?

Wish I knew the right answer ...Maybe wait till your legs are all the way rested after your marathon to start

I just finished Stage 2 on Monday and was wondering what yall think...

I have a half marathon on Sunday (in vegas...YESS!!!!) and took a week off last week from lifting due to the holiday, SO should I start Stage 3 Thursday (normal lifting day) or wait until after my half?

Wish I knew the right answer ...Maybe wait till your legs are all the way rested after your marathon to start

I would definitely recommend waiting until after your half marathon. The first time I did the 3A workout my hamstrings and inner thighs were screaming at me. Just before a long distance like that you probably want to be tapering off your running and resting your legs, not stressing the muscles.

Is anyone willing to post what the tape measure is showing (between Stage 2 and Stage 3), once you've completed?
I am interested in what "results" are being demonstrated!

I just finished Stage 2 yesterday, and will be starting Stage 3 on Monday.

So far, the workouts have taken me less than 40 minutes. (Except for adding intervals in Stage 2B, but I didn't always do those on the same day.) I often do my workout on my lunch break at work, so really can't take much longer than 40 minutes on those days.

It looks to me like Stage 3 may take quite a bit longer than the first two stages .... what is your experience? About how long does it take you to complete these workouts?

I'm usually able to work out once a week before work, which gives me more time, but it's tough to be able to do that more than once per week (because it leaves hubby to get all three kids, ages 7 and under, ready and delivered to school -- and if I do that to him more than once a week he gets cranky, lol). Right now I lift MWF, usually two of those on my lunch break and once before work.

Thanks!

I just finished Stage 2 yesterday, and will be starting Stage 3 on Monday.

So far, the workouts have taken me less than 40 minutes. (Except for adding intervals in Stage 2B, but I didn't always do those on the same day.) I often do my workout on my lunch break at work, so really can't take much longer than 40 minutes on those days.

It looks to me like Stage 3 may take quite a bit longer than the first two stages .... what is your experience? About how long does it take you to complete these workouts?

I'm usually able to work out once a week before work, which gives me more time, but it's tough to be able to do that more than once per week (because it leaves hubby to get all three kids, ages 7 and under, ready and delivered to school -- and if I do that to him more than once a week he gets cranky, lol). Right now I lift MWF, usually two of those on my lunch break and once before work.

Thanks!

It takes me no less than 60 minutes to get through the workouts, including my 1 mile warm up run (usually takes me 8.5 minutes).

Hi all

Started Stage 3 yesterday and BOY can I feel it in the back of my thighs today lol

I loooooooove changing up stages and feeling it the next day - keeps things entertaining at least

I got 2:36 and 2:46 for my body weight matrix

Anyone else just started Stage 3?

I also wanted to ask - how much weight do you lift with your deadlift vs the Romanian deadlift? I usually deadlift about 100# but I feel like I should decrease the weight for the Romanian deadlift. It seems like you don't really use your lower body that much in a Romanian deadlift. Thoughts?

I did workout A for the first time tonight. That body matrix is horrible. The squats and lunges weren't so bad, but my legs started to really feel tired during the jumping lunges and just exhausted during the jumping squats. It was a little embarrassing too - I looked like an idiot doing the jumping squats especially when I got tired, but oh well!

kcfaber, I think you need WAY more calories!! Instead of going by mfp, try going by the calculations that are detailed in NROL4W. Eat more!!

aregen - you're scaring the crap outta me. Having said that, and having read all this jive on "the body matrix", I have scoped out a studio room in my gym so that, when I get there, I can do the body matrix in that room, on my own.

(I might even leave the lights off if it is THAT BAD!)

My flabby *kitten* awaits...

Thanks Beeps. I'm sure you're right. have been aiming for more like 1600 which is maintenance based on the book. But in any case really enjoying feeling stronger and faster with this program. Love the HIIT. has really increased my running pace. Was previously an 11 min mile person. Now 10 minutes and can sprint to 7 minute pace. So thrilled with these changes and trying to surrender scale obsession. Need to get body fat checked maybe to have better gauge on progress. Does anyone use their scale for that or more likely measurements with tape vs calipers? Is everyone else doing the protein shakes??

Successes: Increased to 8lbs on YTWL. Woohoo. Increased calorie goal on here to 1450 which is maintenance based on the book. Seems better. And the HIIT is really kicking my butt. Definitely need to separate from workout B. doing Sprint 8 interval on treadmill at level 13 which is 5.2 mph base and 8.2-8.5 mph sprints at 6% elevation. This is a 1:3 ratio rather than 1:2 but feels plenty hard to me. 8 30 second sprint with warmup and cooldown is 20 minutes. Love doing this combination with the strength training. Think it's really working.

aregen, I'm with you on this. In fact, I usually CHOOSE to sit beside someone who is just lolly-gagging around because it makes me feel even MORE purposeful!

I used to do cardio for well over an HOUR, each and every day. And, now, while I still feel like I'm "cheating" by only doing cardio for 15-20 minutes, I can see that, long-term, this will be a very good thing.

So, I'm half way through Stage 3. I have a love/hate thing going for workout A. The body matrix is intense but I feel very accomplished when I'm done. I feel workout B is much easier but after doing workout A, I'm quite happy with that (lol) and just push harder on the intervals.

As far as measurements/weight. I've been using fat calipers/scale/measurement tape. I've lost 10 lbs and approx 5% body fat. I've lost a couple inches all around and have gained about 3 pounds of muscle. The only place not budging yet is my thighs and I assume its because I still have about 18 more pounds to lose until I reach my 19% fat goal. I have been adding in steady-state cardio after my intervals on non training days. But, it is never more than an 45min including the intervals.

I'm not following the diet strictly. But, I am using all the main principles. Lots of protein (including one shake a day), veggies at each meal, healthy fats and no processed/packaged foods. I am not nearly so strict on Friday night and Saturday

I am really happy with the results, I tried it a couple years ago and had minimal results because my diet was horrible. I was constantly trying to do extra cardio to burn cals, cutting out ab stuff when I was tired, etc... Now I realize, there is a reason I got the book. So, I am trusting the experts....and its working!!!!


I also want to say thanks to everyone for sharing, I love hearing everyones experiences.

I don't want to run a marathon...just a 5k. Can I do both without risking progress on the program?

My honest opinion....and I'm no expert....just someone with experience doing both this program and running. I think you will sacrifice some progress on the NROL4W program -- but that doesn't necessarily mean it's not doable.

I personally have been training for races AND doing NR, for about 3 months now.

I'm about to the point where I really want to focus more heavily on the lifting, so I plan to cut back on the running after my next big race (10-miler in April).

I have been working out 6 days a week -- 3 days doing NR, 3 days doing cardio (1 day intervals, 1 day incline, 1 day tempo run). It's worked for me and I've been able to improve my running. But now that I'm 3 months into it, I've noticed less gains on the lifting side, and I don't think I'm letting my body recover enough to really perform well at the lifting.

That said, I still have noticed some improvement, I'm stronger, my muscles look better, it's not as though it is a waste, and I'm able to pull off both of them. If both are a priority, you can do it. Just realize that you may not realize as MUCH gains on either side than if you were focusing solely on one or the other. For me, I'm happy making modest gains on both sides for now.

i do nrolfw 2 days a week, 1/2 marathon training 3 days a week and spin class 1 day a week...i take 1 complete day of rest....
i'm not running for "TIME" i'm running to finish lol so i'm not really pushing pushing pushing the running to improve too much...obviously i want to finish the 1/2 marathon in a reasonable time (11-13 min/mile is my goal)....when i complete the 1/2 on feb 26 i'm done with the running for training - i'll just run 1-2x a week for my cardio...at that point i'll be starting stage 4 a week or so after the race so i think i'll put a bit more effort into my lifting and getting "bigger - stronger" muscles...

i do not see any problems with running/training for a 5k....i suggest the couchto5k program...i did it last march to may and felt very successful after completing the program.....

good luck with whatever you decide...
denise

Stage 2 in the bag. Resting, then starting stage 3 Sunday. Soooo excited!

I'm eating 2100/day, unless I'm on a rest week; then I'm eating 1800, my maintenance level. I'm going to eat that way until April 1st, then stay at 1800 from there on out. Not sure if that's what Lou had in mind, but it feels right to me. I'm comfortable with ignoring the scale (until April anyway...that's the deal I made with myself.) I'm very near the weight I want to be, and I'm okay with gaining (in the name of MUSCLE) but I intend to cut any extra before swimsuit season!

I've gotten spoiled to an after-workout snack of a chocolate protein shake made with light soy milk, and peanut butter on whole grain toast. Kind of my pat-on-the-back, ya know? I've left behind alot of the processed stuff, but I don't see me ever going totally clean. I do feel better when I eat cleaner, so it may sort of enforce itself along the way.

My problem is, I want to learn to run, too. I remember Lou mentioning that running and weightlifting aren't necessarily compatible. "No point in trying to make your body smaller and more efficient at the same time you're trying to make it stronger and rev up your metabolism." Can anyone refute this? I don't want to run a marathon...just a 5k. Can I do both without risking progress on the program?