-
Stage 1 Results
Background info: I started off at 135 lbs and maintained that during stage 1. I was already doing some strength training. (I was mostly isolating muscle groups) I did lose 2 inches off my hips and 1 inch off my waist. But more importantly my weight progression- Squats- 45 lbs to 115 lbs Push ups- AMRAP workout did 25…
-
Half-way through stage 3 and no loss
I'm feeling a bit frustrated. :angry: I have not lost any weight since starting back in July. I lost 1.5 inches around my waist, but nothing around my hips/belly or arms. I also gained 1 inch around each thigh, but this could be because my legs have always been thin. I KNOW I am stronger and I feel more definition, but I'm…
-
Should your legs be parallel to ground on the squat?
As the title says. Should your upper legs be parallel to the ground? Cos mine aren't! They are when I do a squat without any weights but not when I squat with weights.
-
Down 2 Sizes Rachel Cosgrove
Hello all you NROL4W ladies. Props to you all who finish the program. I think I only made it to Stage/Phase -- can't remember -- but 3 was the highest that I've gotten on any of the NROL books with the exception of Supercharged. I do like the program but I just purchased this book and the dvd. Just curious if anyone doing…
-
Squat Question
I'm new to weight training and as I've been reading through the message boards, I've found there is a general dislike towards the Smith Machine, however I'm really nervous to use the rack. I can squat with two 20lb dumbbells/the Smith Machine with good form, so I don't think the weight of the bar will be a problem, it's…
-
help please
I have a little bit of a problem and could need your help please :) I'm supposed to do stage 7 workout 3 tomorrow but gave my book to a friend to look at (spreading the word that women should lift) she was supposed to give it back by now but she left it for the one or the other reason in her other flat so doesn't actually…
-
Same Weight, Tighter Pants
I'm about 1/2 way through stage 3 and not totally new to lifting. I am eating based on the calculations in the book, taking off the 300/per day for weight loss. I am happy tih my calories right now, never get too hungry or feel run down and I recover pretty well from my workouts. I haven't lost any weight since starting…
-
Pushing through DOMS?
Hello all :smile: Quick DOMS question, I upped my weights on my squats on Sunday and felt fine doing the 3 sets of 8 (coming the end of stage 1) today my DOMS was quite bad on my quads but I did workout 1b just fine. My quads aching lots now and after a couple of weeks of no real DOMS it's a shock! :wink: My next workout…
-
skinny fat girl needs advice....so frustrated!!
Hey everyone, Here's my deal i'm 5'8 135 and 28/29% body fat!!! I have zero muscle and can literally pull inches of skin off of everywhere. I'm currently in stage on of new rules on the 6th workout, so about a month or so in. Things are going good, but I had previously done Jamie Eason's Live Fit trainer for the 3 months…
-
What size weight should I start with?
Hi, I'm going to start nrol4w tomorrow. I'm wondering what size weights most of you ladies out there used at the beginning? Particularly those of you who were new to lifting. Not sure what to start the squat with especially. Thanks
-
Bulking?
Has anyone used NROL4W while attempting a bulk? I'm starting on October 16 and was hoping for some guidance. Thanks!
-
Feeling Squats in Hip Flexors
I hope this isn't a stupid question! I'm not really following the program yet, but doing workouts from Stage 1, lifting two days a week. I have been doing this since the beginning of September. I'm not exactly new to weight training, but (obviously) new to this program. My equipment is limited and I do not have access to a…
-
Looking to add New Rules MFP pals
Hey there! I'm 47 and working through NRoL4 W. I'll be finishing up stage 2 this week, then on to stage 3 and the evil BWM. I had a great workout partner but she had to get a job, so now I could do with some mutually supportive buddies here. I've been on MFP over a year, I log in every day... I have great pals here but…
-
Just started and have sore lower back
HI there all, I have just started Nrol4w, I did Workout A on Friday and have done B this morning (Monday). The problem is, I stupidly did a bit of digging on my allotment on Friday afternoon and very slightly pulled my back. Thought nothing of it but did CX worx class (a core exercise class) this morning, then did Workout…
-
Lifting gloves?
What is your opinion on lifting gloves? I have very small hands and am having a hard time gripping the heavier dumbbells for the length of time I need to get through each set before I rest. The weight is not too much...just slipping because my fingers can't wrap all the way around. What are your thoughts on using gloves?…
-
Are we "hardcore?"
Hello, my fellow lifting ladies. I have a newbie question for all of you. At the end of stage 1, I had a guy strike up a conversation with me at the gym. He asked me why I was training so hard and said he thought maybe I was an "elite athlete" preparing for my game. "Oh, nice." I thought. "He's hitting on me." About 3-4…
-
Do you think I'm lifting enough?
Hi everyone, I started a weight lifting programme about a month ago. I went to a trainer and he designed a programme. I was going to do NROLFW but then the trainer made a programme so I just thought I' go with that and see how it works out. So I've been doing it 2/3 times a week for the past month. I haven't noticed a…
-
Left hanging?
Hey all, So, having spoken to the people at the gym, they have confirmed that due to a dual pulley system, I am in fact pulling 53kg, not the 26.5kg it says on the weight stack - go me! So my problem is that I need to up my weights, but when I go up to 57kg (the next increment), it's more than my bodyweight (54 kg). So, I…
-
Do I go right back to the start??
So I made it to workout 5 which I am quite enjoying, whilst doing my squats in the squat rack on Friday I was approached by one of the trainers who said he had noticed that my form was incorrect on my squats. He was really nice and showed me how to correct it, but he also said that it might be an idea to ditch all the…
-
another confused about calories :)
hi there, i have been trying to lose weight actively since the start of the year, i started out doing 30 - 60 mins exercise every morning and eating no more than 1200 cals.... i quickly became tired and rundown and after a month of seeing no progress i gave up... i then tried intermittent fasting, i would eat 1200 cals or…
-
Stage 3- Holy Smokes!
Husband and I did the 3A for the first time yesterday and I am feeling it today. Is it just us, or does it feel like there is a big jump in difficulty between stage 2 and stage 3 (workout A at least)? My HRM said I burned 801 cal. in 90 min!
-
Intro & looking for more lifting buds :)
In June, I completed my 2nd half marathon, and a week later, switched from running 20-30 miles a week to NROLFW. I finished Stage 1 on Monday. I am happy at my results so far and loving this program. Losing and gaining in all the right places....Happy Happy!! Almost ALL my friends on here are avid runners. I love them, but…
-
Need encouragement...post your progress please!
Hey All! I am new to lifting and am looking for some friends and supporters to go on this journey with me. Also l am really struggling with getting into this (I think it is because it is such a long program I am a bit scared to make the full on commitment). If I could see some progress pictures or hear of your results that…
-
Order of exercises?
Hello :smile: Long time lurker of the boards first time poster! I started nrol4w last week and am loving it. I have a question though for all of you experienced ladies :wink: Do you always do each exercise in the order listed? I only ask as on my last workout the gym was busier than usual and I was waiting a long time to…
-
Skipping from Stage 2 to Stage 7?
I am finishing up Stage 2 today. I read on a NROL4W FB group that if you have fat/weight to lose (I still have 30 lbs to go) then you should go from Stage 2 to Stage 7, and then to Stage 4 (Stages 3,5,6 are more strength). I was just wondering if any of you have gone that route, and if so, what was your experience?
-
Looking for some buddies
Looking for some new lifting buddies to keep me accountable! Please add me!
-
workout soooo short??
Hey ladies, just started stage 1 of NROLFW and already did both workout A and B. my question is: these workouts are soo short? i am done in under half an hour with one workout. am i doing it wrong? im not used to staying in the gym for only such a short amount of time...it really feels awkward. i really want to stick to…
-
Starting Again....
So I've made several attempts at starting NROL4W. I've been on a downward spiral with my health actions for the past month and haven't really gotten anything done. I am starting for real on Monday. No more excuses. I'm not going to fit into the size 14 suits I have by not making these healthy choices. I just wanted to…
-
Almost finished with stage 1....
So this will be my last week of stage 1. I have made improvements on my strength but not so many inches lost and absolutely no weight lost. I've actually gained 1-2lbs. Is this normal? I kinda expected to lose some inches in stage 1.
-
NROLFW no cardio?
Ok so this is my first post on myfitnesspal ever so bear with me please! This is my first week on NROLFW and I am super amped about the increase in calories since I was so used to eating 1200-1400 before. The book says cardio isn't necessary for success but I'm finding that most of you do cardio on rest days. Has anyone…