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New Rules and Fat Loss
I belong to the New Rules of Lifting for Women on Facebook. There was a discussion regarding Fat Loss and the programs. This quote came directly from Alwyn Cosgrove. I thought this might help some of you. If your goal is fat loss/size loss- Drop Two Sizes by Rachel Cosgrove If your goal is strengthen your core - NROL4A If…
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Switching to NROL4W from stronglifts
Hi everyone, I am currently doing the stronglifts program and im almost done with the first 12 week cycle. I am starting get tired of the program and same moves and am looking to switch up my routine so my body keeps improving. I have the NROL4W book and am thinking of switching to this program when I finish stronglifts…
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Finishing Stage 1 - Don't want to take a week off!
I am LOVING NROLFW...I'm going to finish Stage 1 early next week and am dreading taking a week off. I feel GREAT after my lifting workouts and don't want to go a week without them! For those who've been there, done that, did you do any other kind of workouts during that week? What was your experience once you started…
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Stage 1- how sore were you?
Hi gang. I've been weight training for some time (on and off for past several years) and recently started to tackle New Rules for Women... So far, I've been loving it. I really have. After workout B the first time, I could barely walk for days (argh, lunges). But now, just a few weeks later, I feel far less sore, despite…
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Just Starting stage 1..help?
So im totally confused and i feel kinda stupid havng to ask but..how do you do the exercizes? I know that you alternate workout A and workout B each day then there are the exercises A, B1, B2, C1, C2 do you do all of those every day? and there are a few options for each exercises so how do i know which one to do? Sorry and…
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Is it safe...
to lift weights while pregnant? i'm not pregnant at the moment, but hope to be someday in the future. i'm loving weight lifting and the results i'm getting, and i'd love to keep it up. anyone have any experience with this? i've heard mainly that you shouldn't do heavy lifting, but i've seen a few opinions that say you can…
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tracking with MFP
Do you guys track through MFP by each work out? What are your thoughts on using a HRM and tracking that way? I guess what my real problem is, is that i'm used to doing cardio, tracking it and seeing calories burned. I don't see that and I don't feel like I've really worked out (my body says something different). I'm on…
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HIIT question
Will speed rope/ jump rope work as a HIIT workout? Or jumping jacks? I need something that I can do in my weight area because I can't leave (go run or bike), I am doing it at home with my kidlets running around.
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Questions for stage 1 (newbie)
I'm getting ready to go to the gym... Does any do a different version of the swiss ball crunch? I don't see this anywhere on you tube, can I do it another way that seems less likely for me to bust my a$$, or face plant in the floor?? Also when doing lunges or step ups do you do all reps on one leg in one set or do you do…
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Reverse Lunge with Forward Reach???
Did the second workout of Stage 2 for the first time tonight and couldn't figure out the reverse lunge with forward reach. I had trouble stepping off the box and going directly into the lunge and remembering to do the whole reach forward part. Anyone have tips for the best way to approach this one?
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Beginner
Hey everyone! I just got my weight set today - 55 pounds & it can hold a max of 140 lbs of weight. i will be starting nrol4w this week & can't wait. I'm not sure what weights i should start out with.. i can currently lift 8 lb dumbbells which is a lot for me because i've never lifted in my entire life..does anyone have any…
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Restarting after 6 month hiatus
Essentially, STARTING OVER. I believe I made it to about Stage 4-5. I am not new to training and know how great it is for my body. Would you more experienced lifters recomment I start from where I left off or back to square 1 with the weight I can handle? I appreicate any input, suggestions, advice or scoldings! Thanks…
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Stage 1 done!
First off, just want to say that I love this program! Here are my measurements: Beginning. End Waist. 28" 27" -1 Chest. 31.25" 30" -1.25 Upper Chest. 34.125" 34" -.125 L Bicep. 10.125" 10" -.125 R bicep. 10.5" 10" -.5 Hips(widest) 40" 39.25. -.75 L thigh. 21.5. 20.5. -1 R thigh. 21.75. 21. -.75 L calf. 13.75. 13.75. No…
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phase 2 question
What is the weight yall do on the front squat push press? it about killed me to do 40 lbs although I can squat 95!
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Cardio Days instead of 15 min interval training
So Im at stage 3 (almost done with it) and at the end of workout B it has 15 min interval training. Now i was wondering, I haven't been doing this, but I do separate cardio days (3 days for cardio 3 days for lifting 1 day rest) when i do interval training for 30-45 mins, so is this okay instead of the 15 min interval…
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front squat push press on a Smith machine?
I'm sorry if this question has been answered in one of the billions of threads on the FSPP. My gym doesn't have a squat rack but only the stupid Smith machine, which is generally annoying but I came to terms with it for my squats. But now I started level two and gave to do the FSPP. The first time I just used a bar and…
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Stage 3- ?s, thoughts, feedback?
The other day i did Stage 3 workout A- left me crazy sore for 2 days in my back and hamstrings!! (But loved it). so many exercises i never did before- but liked them all. the 90 second planks were killer (those i hated)- only made it the full 90s 1x, and the other 2 times i did around 60, stopped my timer for 10 seconds to…
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how long does it take you?
I have recently starting doing NRLFW and am now in Stage 1A for the second week. I do it twice a week. I noticed that to complete a routine it takes me more than 1 hour (almost 1.5h) if I wait the expected 60 sec between exercises. Is it normal? Am I doing smth wrong (i.e. misunderstood the number of repetition)? Did it…
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Doubt about alternating sets
Hi, I had a doubt about alternating sets in the Stage 1 workout. As I understood it, the idea of combining 2 workouts in an alternate set is that the second workout uses different muscles from the first, so the recovery period is longer, even as you are working out. However, in Workout B for Stage 1, he has given Dumbbell…
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Recovered from injury, now where do I continue from?
Hey ladies. I had been working on Stage 1 and was on workout B3 (maybe 4, I will have to chack my journal), but I injured myself playing baseball. That was a week and a half ago. I'm ready to starting lifting again. My question is, where do I start from?? Do I go back to the beginning or continue from the workout I was on…
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Urgent question please!
Hi all, my book has finally arrived from the US and I've spent all day reading it through. I think I've got the hang of it and I've copied out a training log and filled it in to start stage 1 workout A as early as possible tomorrow morning in the gym. Hoping to get there early before all the intimidating men get there lol.…
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Stage 3A Body Weight Matrix Question
I just started Stage 3 on Friday. I am totally perplexed about the body weight matrix. How many times during the workout am I supposed to do it? Also, due to my RA, I cannot do any sort of jumping; so the jump squats and jump lunges are totally out. Is it okay if I just double up the number of squats and lunges?
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your before and after please :D
I would like to see some big transformation just for motivation :wink:
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Should I bother buying an Olympic bar...
Should I bother buying an Olympic bar if I don't plan to buy a squat rack? I'm currently doing the program from home and am wrapping up stage 1. I'm starting to look ahead to the next stage. I'm thinking of buying an Olympic bar, but don't really have the room for a squat rack. Should I just continue altering the moves to…
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New
I am planning on starting this program. I am looking for new friends who can help me stay motivated and help me with questions/concerns/advice. Thanks :)
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Calories at 28% body fat
I'm 5'6" and 132 lbs. Do I need to eat at a deficit, maintenance or over? Just started NRW4W last week.
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When should I re-evaluate calories?
I'm coming to the end of Stage 1 (last A workout today) and am up about 3lbs since starting on April 29. I won't take "official" measurements until next week, but it looks like I'm down an inch or more in my waist and hips, so there's definitely progress. (Yay!) I have at least 20lbs to lose and want to make sure I'm…
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Heavy lifitng - not loosing across my back :@
Hi I am heavy lifting and while I am loosing inchs everywhere else I am loosing nothing across my back, which is the place I need to loose it the most (wedding dress tight across back, zip wont close) SW 229 CW 198 Eating Clean Loosing about 2lb per week I swim for cardio inbetween lifting 2x a week and lift 3x a week. I…
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Just starting out - gym deficiency!
Trying to make a solid attempt at following this program. Unfortunately I cannot locate a decent step in my gym's weight area. There is one step, but it only has one riser which makes it about 3 inches off the ground. Not high enough for step ups, or I fear what comes in later stages of the NROLFW program. When I asked for…
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Beginner!
I just got my book. Can't wait to start!!! And newbie advice???