Getting Started
Replies
-
Hi, thanks for posting this. Which website is this from?
http://www.jpfitness.com/forumdisplay.php?f=86
Sorry... I didn't see this question until now
0 -
Hi everyone, I have just bought NROLFW and am hoping to finish reading this weekend and start on Monday! Am so excited!
I used to do more weights before i had the kids which seems like a lifetime ago but am feeling reasonably happy about going in and tackling the exercises…but im really nervous about the calories, according to the book I should be eating around 1900 for maintenance so 1600cals a day for weight loss on my non workout days and then upping that on the days I lift? Has anyone else gained weight while doing this programme…I currently eat about 1340 on the days I don’t exercise and even on that im just maintaining my weight at the moment? Can anyone give me some reassurance that im not going to blow up like a balloon if I add in all the extra cals??
Welcome to the club :flowerforyou:
I was nervous about the calories too. I haven't gained weight... I haven't lost either... but my clothes fit better. I started almost three weeks ago and last week and earlier this week, I could not eat enough. I was constantly hungry... and I was eating everything in sight (junk and all) :noway: so I think you will "grow" into those calories. The hunger attacks have subsided finally and still no weight gain. Yay!0 -
Thank you so much - i guess its just scary since trying to loose weight to enter a number into MFP that MFP says i need to be on to GAIN weight!
am going to be brave and take the plunge though...just looked at the book and recalculated so from today will be on 1650 for a 300cal deficit on non workout days - scarey stuff!!0 -
I was on 1200 calorie diet so I was nervous about putting mine up as well, but I have just completed my first week and i'm surprisingly ravenous so I assume it burns alot. I am keeping in mind that my BMI is lower than 18 though, and i had to use the calculation for a BMI of 18-24 as there wasn't one for lower, so if I start looking podgy I am going to scale back the calories a bit personally. I'm not going to weigh anymore of course, I should really take my ticker down.
I feel great after completing week one, can't wait till monday 0 -
This thread is a great help, thanks!!0
-
I am starting today and I am so excited about it. My first day to fallow NROL4W. Yesterday, when I did my usual gym hour I saw my PT, we had brief chat and I gave him a book and said, be ready for tomorrow, this is what I like to do and you have to walk me through of it. So we will see!
Good luck for me.0 -
Here are a couple spreadsheets that might help with logging as well as calorie requirements.
https://docs.google.com/open?id=0B8OgAuIMlsG-TDRKd192c1A1Mkk
https://docs.google.com/open?id=0B8OgAuIMlsG-bUNJVGJJaXhvVFE0 -
I just ordered the book from Amazon with overnight shipping! LOL I am really excited to start!1
-
Hi, everyone! I'm new to MFP (3 weeks today). I've had the book for a couple of months but haven't started the workout. I got confused with how to do it and became overwhelmed with some of the exercises that I'd need to do. (I've read through previous posts and now have a good understanding of the workout. Thank you for the info!) I have osteoarthritus in both knees and some WEIGHTLESS exercises tend to hurt after a couple of sets. Sometimes going up and down the stairs in my house is painful. Are any of you doing this workout and have knee problems? If so, do you modify any of the exercises (or substitute any)? Any advice/suggestions would be grately appreciated.
(As you can see, I joined months ago but never used the site. Now I'm logging in every day!)0 -
I am starting this program next week - I have downloaded the book on my ipad and will read it this weekend.
I have been a runner for the past 2 years and it helped me lose 50 pounds, but I CANNOT get the last 17 pounds off so I am hoping this program will help.
I am running my first half marathon this Sunday, so I figured I would then take Monday off as a rest day and then start the program on Tuesday.
I have been reading thru these posts and they have been very helpful.
Thank you all so much
Future weight lifter
Claudette1 -
Just started this week, Monday did Stage 1 Workout A but I didnt feel like I was lifting heavy enough... felt fine Tuesday morning, but by Wednesday morning it felt like someone took a knife to my quads :noway:. For some strange reason, it takes me 36-48 hours to feel soreness. Wednesday I was more ambitious with the weights, and I think I finally got to a place where im lifting heavy enough on most exercises (sometimes I couldn't even finish the reps on the second set). Scared to see how I feel tomorrow, but excited to see my body start to change :happy:0
-
bump (picking up the book tomorrow)0
-
Really glad to find this group. So far I have lost 33lbs with better eating and exercise, but now want to focus on dropping my body fat a few percentage points, so I am going for weights.
I've started reading the book but about to go on a beach holiday, so will study it whilst I am away and come back ready to start in earnest. I was eyeing up the weights section of my gym last night and felt very intimidated and didn't know what to do, so I think I will be going for a one to one with my bootcamp trainer to go through all the exercises that I don't already know how to do to get my confidence up about how to do it. I was too unsure about how to use the big bars, so I just went for dumbells to have a go at some squats.
Thanks for all the good info here!0 -
Just started reading the book last night, and hoping to get started soon. I've been lifting a bit in this great circuit training class I take 2x/week, and have increased weights there. But I'm sure this will be MUCH different for me. Hoping this'll help me keep off those last 5 lbs.0
-
I have had the book a couple of weeks but finally picked it up this morning and read it cover to cover!!!
I'm a bit nervous at slashing my workouts as I currently exercise for around 6hrs over 4-5 days. Stage 1 will take about 20mins.... thats only 60mins a week.
I'm meeting with a trainer tomo to discuss it and make sure I can use all the equipment properly (the squat rack has only been seen from afar!)
I want to nail this without undoing the work done so far!
Great tips/advice on this thread though!!0 -
Well, I've read the book, printed off my worksheets, re-capped on the exercises for today so... I better get on with it! Wish me luck on my first session!0
-
So I'm about to start the program (tomorrow! and the next workout will hopefully be Monday). My concern is this: I will be working out in the weight room of my building. I'll be alone down there most likely. I won't have anyone to check my form and I'll need to teach myself how to use the machines. Has anyone else done this with absolutely no help (no trainers, gym staff, husbands, etc.)? Am I going to be doing something dangerous? There are mirrors around so I can check my form that way...0
-
yes andreabrights....I am doing it right now. all by myself (no trainer, no gym staff, no husband and no mirrors i know not good...well they will be going up soon). I have a home gym..I am in stage 1 repeat in the final 2 weeks. I have to repeat it since in the beginning i didn't follow it consistently and i figured I will get more practice getting the right posture. after I finished stage 1 i read the book again and realized I did not have the right posture for some of the exercise throughout the whole stage...so I had to repeat it plus it made me that much more motivated. can't wait to move on to stage 2. I have already seeing my body change...for good.
good luck mariepaul. you can do it.0 -
I'm starting today! I've been putting it off for a couple of "reasons" - legit, but in the long run, excuses. I, like you, got2besxy, have a home workout center, with bench bars, weight plates and dumbbells. So I"m starting tonight when I get home from work.
Any other middle agers out there starting or just started? I am 60 years young (I have no idea how that happened either!)0 -
I downloaded the book today and I'm thinking about giving it a try.0
-
Hi ladies! I have been stalking and reading the book. Just printed out logs for Stage 1 and am meeting with my trainer tomorrow am to get a form check on everything. Wish me luck.0
-
I'm not sure if this would help anyone but it is helping me. I just started Stage 1 this week (loving it so far) and I was having trouble remembering proper form for each exercise. So, I created a spreadsheet (really i just added to someone else's). It has the workouts on one side and I took sample pics of all of the workouts (Stage 1 Workout A &
with descriptions and printed them on the other side.
I can send anyone the spreadsheet if you would like it. It has helped me when I don't remember proper form or what the exercise i just look on the back of my workout log and it's all there.0 -
Would you mind sending it to me. email edited for privacy0
-
Would you mind sending it to me. email edited for privacy
I emailed it to you! 0 -
I ordered the book a couple days ago and I am really anxious to get it! zgdsmith would you please send me the spread sheet! I want to get as much prepared as I can so that I can get started ASAP! email edited for privacy0
-
hello, everyone! I am 40yrs old and have lost 25 lbs since December. I have seen several convincing sucess stories on MFP about lifting heavy. I read the book and started last Thursday. So far I love it, but I am struggling with the prone jack knife. (I'm sure its a comical sight to behold), although I've read enough of your posts to understand I will be a "pro" at those before it is all done.
Thank goodness!
What does everyone else do on their rest days? I am really finding myself just itching to go in and lift, but I don't want to cause injuries. I did not realize I would be hooked so quickly!0 -
hi guys,
Iv had this book for about 3 months now, unfortunately around the time i also damaged my achilles, in both legs. I have been unable to do much because of that. I have been given the ok from my physio to start exercising as long as it is no impact, biking /cross trainer ok, pilates ok and anything classed as eccentric ( lengthening not shortening of the muscle) advised to stay away from lunges, but anything else should be ok.
Can anyone advise me from their experience whether it would be ok to start doing this, or should i wait until it is healed completely? whether there is anything i should avoid in stage 1 and possible substitutes for them? thanks i would love to get going feeling very frustrated doing nothing and i know my usual HIIT workout i not possible at all right now thanks
PS i would also love the spreadsheet email edited for privacy, thanks0 -
Hello! I am planning to start tomorrow very nervous & very new to lifting! I do have a question.... In stage 1, which squays do u do? The book has different types?!
Brandi 0 -
I'm not sure if this would help anyone but it is helping me. I just started Stage 1 this week (loving it so far) and I was having trouble remembering proper form for each exercise. So, I created a spreadsheet (really i just added to someone else's). It has the workouts on one side and I took sample pics of all of the workouts (Stage 1 Workout A & with descriptions and printed them on the other side.
I can send anyone the spreadsheet if you would like it. It has helped me when I don't remember proper form or what the exercise i just look on the back of my workout log and it's all there.
Can you send it to me please! I'm starting tomorrow!0 -
Hello! I am planning to start tomorrow very nervous & very new to lifting! I do have a question.... In stage 1, which squays do u do? The book has different types?! Brandi
That depends on what equipment you have available. Ideally, barbell squats using a squat rack. You can lift huge amounts of weight (no not right now) and have the best effect. Check out mehdi from stronglifts.com. That guy squats something like 350 to 400 pounds I think and he's not muscle bound. But he uses a squat rack all the time.
I workout at home, and tho I have a bench, there's no room for me to squat from it, so I use dumbbells. I started with goblet squats - holding a dumbbell in both hands at midsection and focusing on form. I need heavier weight now so I'm switching to 2 dumbbells held at my shoulders to be a close to barbell squats as possible, but I'm going to have to get to the gym soon to be able to effectively increase my weight.0
