New Rules of Lifting (for Women) Group - Part 2

I haven't caught up with you ladies in a while. I just completed the first workout of Phase 3 last night. There isn't a muscle in my body that isn't screaming today. Everytime I start a new phase, it seems like I'm saying that was the hardest workout I've ever done and it's true.

I could only complete the first go through of the BWM. I 'grayed out', so I couldn't go through it a second time, even with the rest period. I tried and felt like I was going to fall over, lol. I'm definitely hoping to see some improvement, but with that being said, I feel great knowing I pushed my body to its absolute max. I don't feel like I've ever pushed quite this hard before.

I couldn't do the body matrix twice either on my first try. Even on the final workout, it was brutal getting through both sets.

Hello!!! My goal is to start in Jan. Reading the book now. Anyone knows about a new group or someone starting in Jan? Would like a work out "partner". I also have tons of questions, more on that later!!! I cant wait to start though... I also have a the bowflex adjustable dumbells and a swiss ball. I will have to modify for the lat pulldowns and need to get a bench for step ups. I have no plans to doing the program in a gym. What is the estimated length of each workout? Thanks!! :flowerforyou:

http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-
Here is a group of ladies doing the NROLFW. Check it out! The work outs in stage 1 took me about 40 min. with warm up and stretch. Stage 2 workouts are a lot longer-more like an hour, the same for stage 3. I'm on stage 4 right now-it is the same as stage 2. Check out the group, a lot of info that has helped me a lot! Good luck with the program!

Merry Christmas! You just join the group and done!

bump...i start stage 1 tonight

There's actually a "NROL4W" group, here on mfp - search it and join!

(also, there is a "women strength training" group, too)

Both have TONS of information, and posters who are very supportive.

Welcome!

bump for topic

the group

http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

Just bought the book.

Bought the book over the weekend and started 1A1 today. Loved it! I'm still working up the courage to tackle the squat rack though. I did squats with dumbbells today. I'm not sure how to adjust the rack down for my height, and the staff at the university gym where I work out are pretty useless.

even if they are "useless" it's their job to help you...MAKE THEM HELP you...dont wonder around the gym not getting the full use of it cause you dont know how to use something...better yet ask another lifter...i promise you they will help...i have never had a negative experience on the "big boy" side of the gym....they are very helpful - you just have to ASK....
denise

Bought the book over the weekend and started 1A1 today. Loved it! I'm still working up the courage to tackle the squat rack though. I did squats with dumbbells today. I'm not sure how to adjust the rack down for my height, and the staff at the university gym where I work out are pretty useless.

even if they are "useless" it's their job to help you...MAKE THEM HELP you...dont wonder around the gym not getting the full use of it cause you dont know how to use something...better yet ask another lifter...i promise you they will help...i have never had a negative experience on the "big boy" side of the gym....they are very helpful - you just have to ASK....
denise

Thanks for the encouragement. I figured it out on my own after a few days in there (when I say the staff are useless, I mean they don't know anymore than I do). I now stroll into the squat rack with confidence.

do Any of you fine ladies have NROLFW as an e-book!!!

bumped for later reading:)

Hey, I've just started today, really good workout!! Just wanted to ask a quick question, to help our gym is split on three levels, basement is where the free weights/grunting men are, ground floor is where the space is to use the gym balls ect and the first floor is where the treadmills ect are. When I was doing my seated rows/press ups, after I did my press ups I went to go into the basement to do the seated rows only to find someone was on the machine, so i just went ahead and did the next set of press ups, checked again and it was still in use. I managed to do my seated rows at the end of the workout. Will this be ok? Hopefully this wont happen again, but busy gyms are always going to be busy gyms!

Also is there anyone who is doing the programme with an open diary, I'm really new to eating healthy foods so would love to see what everyone else is doing to hit the micros

Thanks

Nessy x

The goal of NROL is to convert women from a high-rep, low-weight resistance program to a low-rep, high-rep lifting program. It is designed to get you stronger. (And leaner, and hotter, and not starving! It goes along well with the Eat More to Weigh Less idea.)

The "fat loss" setting is more of a recomp setting (comparing to Scooby's calorie calculator, for example) and "maintenance" is a 15 percent bulk by other calculators. The author describes it in different terms because he doesn't want anyone lifting this program on an actual deficit. So technically "fat loss" is correct.

I've been doing the program for about 4 months (just finished Stage 4) at recomp calories because I was having trouble eating healthy food at such high quanities... Also while I'm not trying to lose weight, I do have some body fat I'd like to deal with. My weight and measurements have stayed the same, so I guess it's working! Once my squishy parts firm up a bit I'll move to 15 percent gain.

It is a really neat program and I'm enjoying it.