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Insanity on off days?
Anyone do NROLW three days per wk with insanity on rest days? i'm thinking of starting insanity
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Couple of silly Q's
Starting stage 1 on Monday and a few things are still unclear: 1) Lunges, step ups and the like - would I do a) 15 reps on each leg (ie 30 reps per set) b) set one on right leg, set two on left left or c) alternate and make up numbers on second set 2) Resting time - resting time is 60 seconds. In my gym some of the…
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looks like i'm stopping before i even started
i'm so bummed:grumble: ...bought nrol4w on monday and my son and i were set to join the gym this weekend..i was super stoked to start lifting (my normal workouts are p90x & taekwondo) and then yesterday i fell and broke my wrist.:cry: I am actually angry at how this has ruined my fitness plans...there will be no lifting…
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NROL4ABS
Who else out there is doing ABS after finishing NROL4W? I love ABS and want to discuss it others. My first question of others is how are resetting during the 10 sec elevated planks. and what plank progression have you tried so far. I did one foot elevated last night and only last 30 sec each side. I also did arm extended…
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Petite girls under 5,2 weights ?
I just started this programme a couple I weeks ago but the weights I lift are so pathetic! I am 5,2 and 103.5 lbs. I can barely lift the Olympic bar! Here are my weights. Squat: 40lbs Deadllift:50lbs Lunge: 20lbs Stepups: 20lbs. I can't imagine ever lifting more! Even at these weights I usually struggle at the 10th rep and…
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Intake calories...the book compared to website calculators
Does anyone find the book's method for how many calories to eat a little low? Most website calculators calculate me for right around 2100 calories (for workout days...obviously a little less on days I sit on my ass) where the book puts me at 1771 calories on workout days. Right now I aim to eat just over 1600 calories a…
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Bruising from dumbbells
I'm almost done with stage 6, so my dumbbell weight is about 30 pounds for most exercises. I find that on any exercise I have them at my shoulder height or lifting up, the outside set of plates hit the outside of forearm, just below my wrist, and are starting to leave bruises. Just wondering if anyone else has this happen,…
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Pain in hip joints
Seems the more I am doing the step ups and moving to a higher box, I am starting to get really sore in my hip joint. Particularly on my right side. Yesterday I had to drop my barbell on the right side to finish my second set of step ups. I'm in Stage 2 and only using 15# barbells (2). I don't have a problem with my left…
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Mortified!
And it was all going so well..... Saturday saw my last workout A of stage 1. Hurrah! Progress. I upped my weights, going for 110lb (50kg) on the squats. I did 2 sets at 45lbs then added for the final round. Amazing! 7 of 8 reps were done. 8th and final rep.... I'm down, and .... oh sh*t.... I ain't getting up.... omg, I am…
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BF% down, but not weight
I'm nearing the end of Stage 1 and have been consistently completing workouts 3x/week along with a personal training session. I've lost .5 lb (though only weighing in at my PT session which is at night.. not sure how much of a difference this makes) and 2% body fat. I know how my body looks, how I feel, and my BF% mean far…
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Any open food diaries?
I've been easing myself into first counting calories, then making a habit of going to the gym near-daily, and now I'm ready to start focusing on WHAT I'm eating, not just how much. Based on advice from bodybuilding.com, it seems like I should be eating ~200g of protein a day, but I just cannot fathom how I'm going to go…
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Female Body Breakthrough
This is the book his wife wrote. Has anyone ever tried this program? Thanks
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Now let me get this straight...
I just recently purchased this book and want to start doing the program but I want to get this workout schedule/program straight. For stage 1 workout...on the chart when it says... ......................... Sets ......................... Reps ............. rest Squat workout 1,2.......... 2 ............................ 15…
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Success!
I haven't been taking measurements and I only use the scale, but I have gone down a pants size and lost three pounds in three weeks of lifting. Woot!
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Beginner in Weight Training... Help
My name is Sophia and I am new to My Fitness Pal. I am 26 years old from Brooklyn, NY. I'm 5'6, weight 164 pounds and would like to be about 150 pounds. I am a little out of shape and want to seriously get into strength training. I would like a well-defined body including a very strong core. Can I lose the fat while…
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I'm afraid switch from P90x to NROL4W... ??
Hello Ladies! I have been following P90x (the lean version) since January. Well... mostly following it. I do the strength training workouts and MOST of the cardio. I usually end the cardio workouts a bit early because of time sake and sometimes I run instead because I actually enjoy it. Anyway, I have seen a difference in…
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Stats after 1 month, Should I cut some cals?
Hello, please keep in mind i have knee injury and changed to a new gym in the middle of this so i had to make due with the exercises, some are exercises i do in place of things like :lunges, cable row etc. Ok here are my weight and measurement stats after one month: Neck 14"/13.8" Chest 41"/41.75" Hips 46.5" /45.0" Waist…
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Anyone doing pistol squats in stages 3 and 5?
One of my strength goals is to be able to do a pistol squat all the way down, and so I've been working toward that goal, instead of doing a partial single-legged squat with weight added. But it is proving difficult for me. I only have one B workout left in stage 5, and I can still only do the 4 squats by holding on to a…
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New Rules of Lifting For Women
Has anyone personally followed this book recently? I see it was published in 2008. It has great reviews but nothing within the last year. I want to start incorporating lifting into my workouts instead of cardio only, this book looks like a good place to start, but I don't want to buy something outdated if it's not going to…
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substitute for prone jacknife and swiss ball crunch?
Hi! I am starting the program tomorrow but I noticed a couple possible issues. My gym does not have stability/swiss balls. Does anyone know what exercises I could sub out for those? Perhaps regular crunches instead of the swiss ball crunches? Another option I have is to do those two exercises at home as I do have a…
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Getting Noticed at the Gym
I am on my last week of Stage 1 and my weights have increased significantly since I first started the program. In the book Lou says that women should probably add 10% to their weight and I should have listened more carefully. My first week my deadlifts only used the bar and now I realize I could have done a lot more. But…
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Stage 1 Results
Well, it is official. I have completed Stage 1. I already posted this in my blog, but thought I should share here as well. Here we go! Workout A Squat (with 45lb oly bar) - 45lb ==> 95lb Pushup - BW on 20%incline on step ==> BW man style (still need to get lower) Dumbbell bent-over row - 12.8lb ==> 27.8lbs Step-up -…
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Injury - Nervous About Restarting
I hurt my shoulder/back a couple weeks ago lifting weights. The pain is gone but I am seriously scared to restart. I love lifting (well used too) and seem to be making or finding every excuse in the book not to resume. The pain was intense but I think more than that, I wasn't even lifting to my max. I need to pull up my…
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new
What are your suggestions for getting started, reading materiel? Videos? trainer?
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Olympic Dumbbell for NROL4W at home?
I've had to do the Stage 1 workouts at home, and found that my 10-pound weights are too light to use in substitute exercises (no barbell, row, lat pulldown). We don't have room for a barbell right now, so I wanted to get something that would allow me to do as much of the workout as possible with little equipment. I bit the…
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Stage 1 AND Cardio advice needed
Hi: Has anyone done cardio and started NROLFW at the same time? I just finished Stage 1 WO B2 this morning and this is the direction I would like to take with my health but (here it comes) I would like to train for a 90 mile bike race/ride this August at the same time. (I am also registered for a couple 5Ks and my first…
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Stretching
I'm struggling to find any specific information in the book about stretches after the workout although he describes warm ups in detail. I'm comfortable doing my own stretches but wondered if there was a particular reason for this. What do other people do?
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Static lunge v Bulgarian Split Squat ???
Hi ladies - just started Stage 2 and my first B workout is Friday. I'm a little confused, though. In reading the descriptions in the book for the static lunge and the bulgarian split squat, they appear to be exactly the same. What am I missing here? TIA! Also, for both moves, am I correct that you end each rep with your…
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Negative chin up question
For stage 6, when doing them, are you supposed to hold yourself up for 20 seconds then slowly yourself, or is the slow lowering part of the 20 seconds, like you want to stretch the lowering time out as long as possible? I haz confused. Thanks!
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Do you need a spotter?
I'm thinking about starting this program, but I think I'll be on my own. Do I need a spotter to do this program effectively? Thank you