Bah, no one answers my questions! :ohwell:

Does everyone do stretches after every workout? How long do you stretch? I can't remember reading anything about stretches in the book

I stretch very briefly, mostly because my hips are really tight right now. I'm thinking of adding some yoga to my weekly exercise routine (if I can fit it in!), to work on flexibility.

Just finished reading the book going to start stage one tomorrow but kind of confused about the work out A and B thing. Is it doing A one day than the two days later doing B or do you do both A and B on the same day?

So the first work out is Stage 1, workout A. You do Exercise A (squats), rest 60 seconds and then do your next set of squats rest 60 seconds. [Then Exercise B1 (push-ups) rest 60 seconds, then Exercise B2 (seated row) rest 60 seconds] repeat, and so forth. It may help to go into the weight room with a prepopulatd workout log (I know that helped me understand it. These are from the Nrol4W top page:

prepopulated logs in case you're new to lifing logs:
http://werkit.com/programs/nrol4w
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs

OK, did my first workout yesterday. I have a few questions if anyone can help....

My gym is a little limited in the equipment area. They don't have a squat rack tall enough for me to get under. Any ideas on how else to get the bar up to my shoulders?

Medicine balls? Do you think they will work for things like squats and step ups? Their hand weights go from 5 to 15 lbs(no 10lb), but they do have 10 and 12 lb medicine balls.

I am having tons of trouble staying balanced during the Prone Jackknife. Could this be because I am tall? (5'10") Any tips?

Thanks for this group...I'm looking forward to learning more. You can check out my blog for my goals and plans...http://www.myfitnesspal.com/blog/cirka2002/view/something-s-gotta-give-236744

I am surprised that the squat rack doesn't go high enough for someone your height, there has to be even taller people that would like to use it. Are you sure it isn't adjustable? I would ask someone at the gym about that. For squats medicine balls will not be heavy enough, maybe for step ups, but for me holding dumbbells would be esier. If you need more weight for step ups at some point maybe you could try the oly bar.
I had trouble with the prone jackknife at 1st but eventually as your core gets stronger it's easier to balance. I find that the closer the ball is to your knees when starting the move, the easier it is and easier to control. If you start with it down near your ankles you need more balance and core strength.

@cloudbustr - I don't typically stretch, but I'm starting to get more DOMS, so I may start.

I'm still not used to doing 3 sets and totally forgot to do my 3rd set of squats today and didn't realize it until I was almost completely done with my workout!

I did the first workout yesterday and love it! This morning I can feel it in my legs, arms and abs. Yesterday when I was doing the prone jackknife i was thinking "man this isn't much for ab workout"...today holy I don't know how long I would have to do crunches to have my abs feel like they do today. I am going to a kickboxing class this am. Have a good day everyone:laugh:

OK, did my first workout yesterday. I have a few questions if anyone can help....

My gym is a little limited in the equipment area. They don't have a squat rack tall enough for me to get under. Any ideas on how else to get the bar up to my shoulders?

Medicine balls? Do you think they will work for things like squats and step ups? Their hand weights go from 5 to 15 lbs(no 10lb), but they do have 10 and 12 lb medicine balls.

I am having tons of trouble staying balanced during the Prone Jackknife. Could this be because I am tall? (5'10") Any tips?

Thanks for this group...I'm looking forward to learning more. You can check out my blog for my goals and plans...http://www.myfitnesspal.com/blog/cirka2002/view/something-s-gotta-give-236744

I am surprised that the squat rack doesn't go high enough for someone your height, there has to be even taller people that would like to use it. Are you sure it isn't adjustable? I would ask someone at the gym about that. For squats medicine balls will not be heavy enough, maybe for step ups, but for me holding dumbbells would be esier. If you need more weight for step ups at some point maybe you could try the oly bar.
I had trouble with the prone jackknife at 1st but eventually as your core gets stronger it's easier to balance. I find that the closer the ball is to your knees when starting the move, the easier it is and easier to control. If you start with it down near your ankles you need more balance and core strength.

Thanks for the tip on the jackknife, I'll be sure to try that next time. And I'll ask too about the rack. Plus, I just heard they will be adding some new classes to the gym, so I am keeping my fingers crossed for more equipment.

I can't get my bottom up in the air on the jackknife. My body is more of a straight line the entire exercise. What I am doing is helping though. My abs are sore!


I really want to do cardio on my days off but my body is so tired and achy. I know I need to listen to my body but I want to push through. I want to be stronger, fitter, and "smaller." What would you do?

I had to really focus on getting my toes on the ball and lifting my butt in the air, it took a few tries.

I really want to do cardio on my off days also, but have been too tired. Right now I'm listening to my body, but hoping it will become more adapted so I can start soon.

00trayn - Congrats on your amazing strength gains! Love it!

cloudbustr - I try to stretch before and after. Last time I did the NRoWL I didn't focus on stretching and I ended up having IT band issues 3 months in.

Everyone - Jackknifes are so hard. Also, I look like such a hot mess doing them. :-)

So I finished my first day (restart) on the program.

Workout A (1)
Squats: 75lbs
Seated Rows: 70lbs
Pushups: ~50 degrees
Step Ups: 30lbs (15 in each hand)
Jackknife: Ouch but done

Question: What do you use to step up on when doing step ups? At frist tried the bench but I really am a bit too short for it. So now I put together two broken steps (like from step class) and haul myself up on those. Don't worry they are only broken in that their legs don't extend like they should hence why I need to stack two of them. It comes out to being about 3 inches shorter than the bench. Does everyone use the bench? I just found it super unstable as I went up in weight for the lifts.

I use the low step that people use for box-jumps. It's not very high, but I'm only 5'0", so it feels plenty high.

INCORPORATING CARDIO AND EATING:

Hi all,

Up until 8 weeks ago, I was at my goal weight and doing cardio 6 days, including dance, road cycling, spin and paddleboarding. Then I had a ski accident and went sedentary for 3.5 weeks, gained 5 lbs, and have been easing back in. I can only really do spin now until my torn MCL fully heals and can handle lateral movement. This seemed like an opportune time to start lifiting, bc even I, as a spin instructor, do not want to spin every day.

So . . . . I'm into the 3rd week of NROL, but I do cardio on off days. I'm a spin instructor, so it's "excessive", as the book would say.

At the moment, I'm lifting 3 days, spinning 2 days (avg. 550 cal burn each), gimpy paddleboarding (sitting on the board) (avg. 250 cal burn) 1 day, and 1 day off.

I thought I would set up my calories at TDEE minus 10%, which is about 2000 calories for me (5'4, 44 years old, 132 lbs.), and NOT eat exercise calories since TDEE already includes them. I've upped protein to 30% and eating well (this is somewhat more than I would eat if I put in maintenance + exercise calories, bc lifting doesn't burn that much.

Anyway, I am looking F-A-T, especially in the face, and OMG, my underwear was tight today. What?! Am I eating too much? This is a drastic drop from the typical amount of calories I used to burn with my "excessive" cardio 6 days/week before the ski accident.

Should I keep it up and keep calm, or cut more calories?