Hi, I want to start doing this program from home. I am on a tight budget, so what is the minimum equipment I need in order to be able to follow this plan, I am looking at buying an aerobics step to use as a weight bench, and some dumbbells, I think I know where I can borrow a barbell until I can afford one. What else do I need, do I really need a squat rack? As thats going to be totally unattainable for me.
I have ordered the book from the library, but I am going to buy it if I can get the equipment.

ETA: I see someone up there has mentioned I will also need a swiss ball, thanks.

A squat rack does 2 things:

1) Provides safety when as you increase weight. If you are squatting properly those last few reps should be a challenge, if not nearly impossible to do. If you get stuck the only way to go is down, a squat rack offer a safe way to dismount your bar in a tacky situation.
2) Allows you to push your squat weight. I can clean n press 80 - 90 pounds, I can squat 155. Before my gym had a squat rack my progress was held up by how much weight I could clean n press, and there's a huge difference between 90 pounds and 155 pounds. With out the squat rack I'd be stalled at 90.

This helps me out a lot! Thanks for this, I had been trying to get the answer to this because I am away from home and the gym I am using does not have a squat rack (and only EZ curl barbells) But I refuse to wait till the end of the month to continue!! I started yesterday with Workout B, using the EZ curl, so tomorrow I need to do Workout A ... I guess I'll use dumbells for now and move up to the squat rack when I get home to the gym! Thanks for explaining the importance of this again!!

I've been reading and have setup things up to start Stage 1 on Monday, but the eating scares me a bit.. >__< I know people say it all the time "Eat more, Loss Weight!" Heck, I've even seen it in some of your tinkers! ^^;; I've aimed for 1200 cal for so many years its weird to think that 2000 cal will help me lose fat!! But, I'm going to try and step with my best foot forward and make an effort... but just to be sure... Does it really work? Do any of you have experience of eating more and getting more fit? =o

If your goal is to lose weight, you need to eat less than you burn. On this program you'll be working hard and burning, so you'll want to eat more. Your body will make you! You will get results doing this program no matter what, whether that be weight loss or just getting fit. You do need to fuel your workouts properly to make the most of it. You can tweak your calories as you go. Just commit to doing the full program to the finish. Trust it and trust the authors. Alwyn Cosgrove designed these workouts based on real results he gets working with real people like us in his gym, Results Fitness, every day. His focus is real world fat loss for real people and he has been very successful. You'll love it...especially the one arm DB snatches.

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.

I would love a copy of this if that's ok, it sounds so useful Thank you in advance!! (email edited for privacy) (yes the weird is spelt wrong in the e-mail lol)

i've been doing NROL4W for about 5 months - and I'm in stage 5. I have a general question. As I read the book, it said the workouts should last about an hour. Anybody done in an hour. I do each workout only 3 times and not the 4 as suggested, and I certainly don't use all my rest time. Even then, it's almost an hour and 15 minutes. I would love to do more, but I already get up at 3:20 am to work out.

Just curious.

Just have a quick question on the post-workout shakes and it might be a dumb one..lol I have some Herbalife protein shake mix, but I don't see anything about whey protein in the ingredients. Is it important to buy WHEY protein mix or is the AMOUNT of protein in the mix the important part?

The amount of protein is what you're looking for and if I recall correctly it's 20 calories per 5 grams of protein? IMO Herbalife protein powder doesn't have much protein bang for the buck and it's not flavored (at least the stuff I used to have wasn't) so it doesn't taste good unless you mix it with the Formula 1, which adds more calories and carbs. I use Body Fortress (I get at Fred Meyer) and it's 140 calories with 26 grams of protein and only 4 carbs and it tastes good with milk.

Hi Everyone.Im Melissa and I started the program last night and am super excited to progress. So happy to see a forum dedicated to this program. I have just one question (for now) I started squatting 30lbs with the barbell. Its my understanding that on friday I should add a little more weight to the barbell? and each time thereafter? I appreciate the help.

I downloaded the book and am very anxious to get started - I'm really happy I found this group and glad that I read through all these threads first - most definitely will clear up any confusion that I'm sure to have when reading the book. I never was really interested in strength training before, but I have so many friends on here that have inspired me to give it a shot. I have never stepped foot in a gym and can't even do one freaking military style pushup so this should prove to be very interesting and challenging for me, but I am determined to give it a go.

Thanks to all of you that have posted your tips and questions - it has helped me tremendously already and I just started reading the book.

Feel free to friend me with a message that you're doing this (read my profile if you need to).

SOOOO Excited. I'm ready to rock!

I only have 10 lbs to lose and have been having a hard time losing it to be honest - but I've been eating close to maintenance. I definitely recommend that you still eat at a deficit and do cardio on your nonlifting days if you want to lose weight. I actually did lose about 5 lbs when I was doing this, but then went on vacation, gained it back and have gotten off my routine, but I'm starting back at it today. He recommends cutting your calories by about 15% after you have done the full calculation of your maintenance calories. Give it at least a month at that level. You will probably still gain a bit initially because you are changing your routine. Also, most of us notice weight loss on a rest week, so you may want to time your lifting schedule so that your rest week is just before your weigh in date.

Hey all,

I lost 2 pounds during the first 4 weeks of stage one eating what was recommended (2000 on off, 2200 on lifting days). I would prefer to be maintaining or slightly gaining as I really want to build some muscle. Should I increase my calories, and how much would you all recommend?

TIA ;-)

Mavd - if you are losing and would prefer to gain, I would start by upping your cals 50 -100 a day for a few weeks and see how it goes, then just keep increasing by 50 - 100 a day until you get to where you want to be.

Bump

Just ordered the book.. I have this book on my kindle but the workout sheets are too small to read and I can't copy them. It's also ridiculous to try to find explanations of excercises So I'm getting this tomorrow and planning on starting on Stage one as soon as possible. Is there a website that I could print out the work out sheets from?

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...

andreabrights I am in the same boat as you - although with mirrors and lots of looking on you tube for tips, I am only doing 2 workouts a week as I still want to keep on running and i have a running partner and we run 3 times a week. Anyway I started last week so this morning did my second workout B and think I am getting better at the moves. and am amazed that I have increased the weights on all the sets and I thought I started off with pretty big weights last week, ie I was struggling to finish all the reps in set 2 at my chosen weight but this time increased the weight and managed all but one rep - the lat pull down final rep was beyond me.

anyway great to find a group of fellow lifters for a bit of support. Today was the first time there was someone else in the gym, I usually have it all to myself and I refused to be phased and just pretended I knew exactly what I was doing and seemed to work. At least he didn't try to stop me and tell me I was doing it all wrong!

Finally plucked up the courage to walk into the gym with my printed workout spreadsheet, plus photocopies of the moves for STage 1, put them in front of the poor unsuspecting trainee instructor who was expecting to design a workout for me and say 'this is what I want you to show me'.

And it was easy. It was late evening so there were few people in the gym, they have a great new weight room downstairs (sadly the lat-pulldown machine is upstairs), and he showed me everything I needed without passing judgement.

no excuses left now!!!!!!

have taken measurements and just photos left to take and we're off!!!

How is it working for you????

well, following my initial walk-around with the trainer I then took an extended break due to 2nd/3rd degree burns on my hand from a climbing accident. By the time I got back to the weight room I had forgotten a lot of it but have carried on carefully.

I have now completed 3 workouts of each A and B (I am on a twice a week programme, 3 if possible) but not sure how its going. I STUPIDLY STUPIDLY just weighed myself and have put on a couple of lbs. I now have to tell myself it's water weight from last night and that I am probably losing inches. I am not going to let myself take measurements until the end of stage 1.

I am eating roughly by the books recommendations (except for last weekends blowout ) so adding a set 200 calories for a day I workout.

I AM lifting heavier weights on squats and deadlifts, but finding it a struggle to finish things like barbell rows. I feel like maybe I ought to lower the weight there and maybe I'm just rushing things. I also struggle with the step-ups as I can never quite find the right height step. Are we supposed to be almost trying to get our leading leg to bend to 45 degrees? Right now I'm terrified of falling off the step as I wobble on it so much!!!

I do feel sore in some of my muscles, so assume that SOMETHING must be going on. Now I have the trauma of having to work away Monday to Friday so have to find another gym there. I think I might get a trainer to check my form again to make sure I'm heading in the right direction. I mention NROL to my normal gym and they have never heard of it.

Ok I haven't got the 'book' yet Hopefully today But I have the kindle version and want to start this tonight. I'm trying to plan but I'm on Stage 1, Workout A (Workouts 1-4 of 9) I can't find where Squat has WO 1,2,3, 4 ?? Than Supersents Alternating Push up and Seated Row Each of these have WO' 1,2,3, 4? C Steups supersets with Prone jackknife WO 1,2, 3, 4,

Maybe it will be clearer when I get the book; but can anyboday explain the diffences in WO 1, 2,3, 4 are they just a different version of the same thing?

workout A is one complete workout. Workout A 1 is the first time you do that workout, workout A 2 the second time, eg. the next week or however often you are doing them