NROLFW advice needed!!

hollie5by5
hollie5by5 Posts: 29 Member
edited November 2024 in Fitness and Exercise
My copy of the book arrived today and I've just been reading it but am a little confused about the workouts.. Am I right in thinking that I start with stage 1 workout A. Workout A contains 5 exercises which I complete 2 sets of. Is it only the 5 exercise you complete at each workout?

Also I have lost 38lbs so far and have another 24 to go, should I wait to start the programme until I have lost the weight or will it help me shift the lbs??

Replies

  • Tara4boys
    Tara4boys Posts: 515 Member
    I would start now - it will help with weight loss and you'll look better too!

    I admit the workouts - especially stage 1 are confusing.

    Work out A you do this:
    Squat 1 set, 15 reps, 60 sec. rest
    Squat 2 set, 15 reps, 60 sec. rest
    Push-up 1 set, 15 reps, 60 sec. rest
    Seated Row 1 set, 15 reps, 60 sec. rest
    Push-up 2 set, 15 reps, 60 sec. rest
    Seated Row 2 set, 15 reps, 60 sec. rest
    Step-up 1 set, 15 reps, 60 sec. rest
    Prone jackknife 1 set, 15 reps, 60 sec. rest
    Step-up 2 set, 15 reps, 60 sec. rest
    Prone Jackknife 2 set, 15 reps, 60 sec. rest

    You rest a day then do Workout B in the same fashion. Then you wait a day and do Workout A again.

    So your week might look like this:
    Mon: 1A Wed: 1B Fri: 2A Sun: 2B Tue: 3A etc.

    The reps and sets vary every few workouts. Weeks 1 and 2 you do 2 sets of 15 reps, Weeks 3 and 4 you do sets of 12 reps.

    The workouts are less complicated in the next stages.
  • Martucha123
    Martucha123 Posts: 1,089 Member
    you might want to post this topic here
    http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

    they should have been able to help
  • hollie5by5
    hollie5by5 Posts: 29 Member
    Thanks for the replys both.. Will check out that link now.
  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
    http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

    have you checked out the group?
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