You're correct, doing NROL4W and Body Pump (as you described it) on consecutive days is too much.

If you don't want to give up your class, then don't. If you don't want to follow the book as the authors intended (3x per week), then don't.

Reread chapter 12. It specifically answers your questions about "extra stuff to do."

I had exactly the same predicament- I love Pump too but the days it takes place just didn't work with the lifting as obviously you can't do it on the same day, nor on the day after as it would be too much, and it's kind of worked out that I am doing the lifting 3-4 times a week or every other day.

I do Spin or Zumba sometimes on the same day or on the next day as that is just cardio with no strength involved and don't think it could do any harm. Also I think you have a week "off" between Stage One and Two so I think in that week I am going to do a bit of Pump but no heavy lifting (when I get there that is!)

Some opinions for consideration.

** Regarding Cardio exercises **

NROL4W pg 125:

"Doing intervals, or even some modest endurance exercise, could be beneficial. But it could just as easily interfere with your recovery from the weight workouts. Or you could experience anything in between. There are no rules that apply to every woman, so you have to rely on knowledge of your body and exercise history, along with trial and error, to figure out how much nonlifting activity - if you choose to do any at all - works best for you".

I have years of endurance sports activities (running, rowing, cycling, swimming, etc.), so I can easily work in cardio exercises (steady state, but also intervals sometimes if I'm up for it), although I know I can't train for a marathon right now if I'm lifting heavy 2 - 3 times a week.

Everyone needs to make their own assessment and go by how their body feels. This book is written for the lowest common denominator and if you don't already have a lot of cardio fitness/stamina, the author is suggesting you may not be able to do both and if you have to cut back on something, it should be cardio. If you feel good, iIdon't think you need to avoid cardio because it is good for fitness and the additional calorie burn also helps if you have extra weight to lose.

** Regarding Resistance Workouts **

I personally like doing strength metabolic (HIIT) workouts 1 day/week, in addition to 2x/week NROL4W lifting workouts. My metabolic workouts usually involve kettlebells, TRX body weight moves, core exercises, some dumbells, etc with cardio intervals at high intensity.

I don't see anything wrong with working in an alternate resistance workout, but I personally would do it in place of the 3rd NROL4W workout. I'm in my 40's and find I can no longer skimp on recovery like I used to be able to do when I was younger.

I think it is important that we ENJOY our workouts. If you love a long run, a spin class, a body pump class, crossfit, etc., I think there is a safe way to work them in. Just make sure you are really listening to your body and not pushing yourself significantly beyond your fitness level. This is all about making permanent lifestyle changes, not necessarily just rigidly following a program for X weeks in a book, right?

Keep a log that tracks how you feel in addition to your workouts and make adjustments if you feel you are over training. Give heavy lifting your priority if you need to cut back, if that is consistent with your goals. Don't neglect sleep, nutrition, moderate alcohol consumption, stress, stretching, etc. All important pieces of the puzzle to help with recovery and building our fitness and muscle base.

Keep up the excellent work ladies! I'm deeply inspired by this community of such strong, capable and dedicated women :flowerforyou: