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intro 2021
I have been sifting through all the info, this group doesn't seem active, but since sparks closed maybe others will come. so I'll give a try I just ordered the book. My goal this fall, winter is to build muscle. I am a 55yr Goddess seeking health and strength. Life through me a few curves which lessen my muscle.. This year…
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Stage 1
I don't think there is an overall Stage 1 thread, so starting one as a place for folks to post specific questions or challenges with Stage 1. I'm reading the book now and prepping for an after Thanksgiving start (week of 11/28). I'm trying to understand the pushups in Workout A in Stage 1 and I wanted to get other…
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Pregnant?
Anyone lifting and trying to conceive and/or pregnant? I've heard it's good to do resistance training while pregnant. Thoughts?
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Daily Chat Thread
So many of us follow each other all over mfp and I thought this could be ONE place where we could gather, on a daily basis, to report about ANYTHING. It doesn't JUST have to be NROL4W-related....but, since we are ALL members of the NROL4W group, it makes it one easy place to "catch-up" on how our NROL4W mfp friends are…
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Cutting Calories Advice From Book?
Hello! So I'm wrapping up stage 1, its great and I love it so far...but a question was lingering in the air for me. Lou suggests not to cut from maintenance level calories during the first four weeks at least, and doesn't give much input on when the best time to start that would be. My question is, when did everyone here…
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Help Needed Please ;)
Hello! I'm currently working to get a PhD degree to change drastically career path. I’m looking for some users of calorie counter, like MyFitnessPal to fill a research survey. The purpose of this survey is to understand your experience with health apps with calories counter and potentially social network. This study seeks…
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Programme Template sheets
Has anyone got the programme templates for the supercharged workouts? werkit.com is down completely
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How long do your workouts last?
Hi everyone! I've been doing the NROF4W for a while now (I'm on Stage 3) and both the A and B workout take me about an hour and a half to complete. I have been getting a great workout, but I've been cutting out the last interval part of it so I can get home at a decent time. I'm never waiting on equipment and I do my sets…
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Confused.
I'm confused about the workouts. I don't understand what it's saying at all? Is this a dumb question? I'm really lost. Can someone please help me.
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Training logs and other questions
I had tried this workout a few years back... got sidetracked by a bad case of tennis elbow (I believe due to the increase in lifting/pushups). First question is, I know somewhere I found on line training logs that were easier to follow other than what is in the book and secondly, I am worried again about aggravating my…
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Alpha venus
Has anyone used ATP SCIENCE alpha venus? Results?
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Is this a good book for a very very out of shape woman?
I read some where in here (haven't bought the book yet) that you start off with 2x15 on push ups.. Hahaha I couldn't do 1x2 push ups lol. Is there another program I should look into if this one isn't right for me starting?
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Why so quiet around here?
Anyone know why these boards have hardly had any input? I mean, I know the daily chat thread is pretty active but I find it is more about people's personal lives than lifting. Does anyone talk about their lifting anymore or is NROLFW no longer the workout plan to follow?
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Weight stall/gain when starting program?
I'm only on my second day of lifting but have noticed my weight is bouncing up and down (I weigh daily). Is this related, a plateau or time to review my diet?
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The book...Strong
Hi all. I've been hearing so much about this book and just wondering if anyone knows if there is a group set up for it already or an ongoing discussion? Thanks!
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Shoes?
I've worn out my cross trainers that I work out in, and need new shoes. Since I want my primary focus in the gym now to be lifting, are there shoes you have found help you the most? I'm open to any brand, design, style...I do have a flat and wide(r) foot...any suggestions on shoes you like to lift in?
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Intervals
I'm about to start stage 2 (again). Last time I had a gym membership and did the intervals on the treadmill, this time around I have a home gym with 0 cardio equipment. Anyone do the intervals at home and what did you do? I'm in Canada and it is pretty much winter.. so anything outdoors is out of the question with the…
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Did anyone repeat a stage? Specifically stage 1?
HI all. I posted this in the Stage 1 thread but it doesn't seem to get alot of traffic, so sorry for the double post. Has anyone felt that they weren't ready to move on to Stage 2 and repeated Stage 1? I feel like the first half of Stage 1 I was mainly focusing on form and not so much increasing my weights and honestly I…
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Day 1 of NROLFW 08/31/2015
Anyone want to join me to discuss trials, errors, successes??? Those ball pikes are HARD!!!!
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Android app for logging workouts?
Hey guys! I'm new around here and haven't officially started the program yet. I've read most of the book and am just trying to get all my ducks in a row before I make the plunge (pretty excited to start). So it looks like a lot of folks happily use iFitness to track their nrol4w workouts. Unfortunately, this app is no…
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What can I do for lat pulldowns with limited equipment??
Do not belong to a gym. Do not have a barbell that I can curl. What other suggestions for lat pulldown??? I do have a squat rack/chest press station. There are pullup bars on that but no way I could do a pullup and wondering if they happen further on down in the program. Resistance bands possibly??
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Break between stages
Do most of you take a break between stages or move on?? I was not going to break but I just got a new tattoo on my foot and really should not wear shoes... I guess I can do it barefoot (I work out at home)... or I could just do some exercises other then NROL for a week ... Just curious what most have done.
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Confused on Stage 1
Hello, I'm starting The New Rules of Lifting for Women on Monday and though I read the book entirely I'm still relatively confused about how I'm supposed to do my workouts. So I looked on the Internet for a spreadsheet for Stage 1 (with hope that somehow miraculously I'd figure it out for Stage 2 when the time comes) and I…
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Weight Lifting Gloves
Any suggestions on Weight lifting gloves and what to look for? since I've started I've noticed some areas on my hand that will likely blister if I keep lifting without protection? I was wondering if anyone in the group had any recommendations.
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Anyone done this while pregnant?
Hi All, I've been a silent member of this group for a while now. I started doing NROL4W and towards the end of stage 1 found out that I was pregnant (a little sooner than I had planned)! I am now in my last week of stage 2 and hoping to keep going as long as possible without hurting myself or bub. I'm just wondering if…
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Eating too little due to 10,000 steps walking?
Hi all :) I'm currently halfway through Stage 2, feeling great, but wanted to check that my commute isn't having an impact on my progress. I'm 5'3", 115lbs. I eat 1900 on non-workout days and 2200 on workout days. However, I walk to and from work, total 60 mins, and hit at least 10,000 steps every day. The step-tracker on…
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Morbidly obese starting this program.... need advice
I notice the authors of this book do not really talk to those women who are very obese when starting this program and how their goals should be adjusted given that fact. A lot of exercises are too hard for me or not possible because of my belly. I can do squats fine. I have problems with lunges, anything on the floor, step…
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Way over weight...starting program...how many calories
Hey guys, looking for some advice here. I am 3 weeks into the program and loving it. I lift three times a week and swim for about a half hour two times a week. I am trying to figure out where to set my calories at. I am 5'6" tall, weigh 280lbs and am 35. Using the formula in the book, it says I should be eating between…
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Does this seem reasonable?
I just completed Stage 1, i still have the bonus workouts to complete this week as well as one set of each exercise from Stage 2 in preparation to start Stage 2 next week. During Stage 1 I was doing 2-3 days of lifting, 2-3 Body Combat classes(30 mins each) and 2-3 CX Workx classes (30 mins each). For Stage 2 i am thinking…
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12 Week Challenge(April 2015) Chat Thread
This is a thread for those of us who are working towards personal physique, fitness, or diet goals. This challenge is about YOU! The only rules: *Create and post weekly goals that will ultimately help you reach your big goals. *Check-in weekly to for accountability. If you'd like to join, simply reply with your goals. We…