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NROLFW: What would you do after a hiatus?
Hi all - I was working through NROLFW last year. It took me much longer than expected to finish Stage 5, and then I took about 6 weeks off to get throught the holidays and 3 birthdays! In 2013, I was going to switch to cardio only, since I am not getting the fat loss results that I desire from lifting. However, I stepped…
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Squats, need advice - Phase 1
So here is my issue. I can easily lift and squat the 45oly bar, with 45lbs on each side. My problem.... I can't get low enough. 90degree angle. I have progressed up from the bar but have never been able to lower to the 90degree angle. I can do it without anything, but with any weight my legs just don't get there. What do I…
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NROL and C25K question... your opinions please
Hi All, I'm looking for some advice. I'm currently scared ****less by the reading of New Rules of Lifting for Women. Definitely need to make an appointment with someone at the gym to show me how to not hurt myself and explain what the exercises mean. But I figure at 38, this is the time to FINALLY build some bone density…
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Buying the Book in NZ - on sale
Hi there Anyone in New Zealand who is interested in buying the New Rules of Lifting for Women, I searched www.bookish.co.nz to find the cheapest copy to buy (it is $11 USD on kindle I think) and found it at www.seekbooks.co.nz - which I hadn't heard of before.…
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Calories for Shorties
Hi, Not sure if am alone but after doing the calculations for calorie consumption as described on the book.... I am terrified to eat 1800ish calories on non workout days and around 2000cals on workout days.. I am 4"11 tall 35yo and weight 105lbs. Please let me know what your experience has been eating as indicated on the…
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Interested! Equipment Needed
Hello! I would like to start some Weight Lifting, but have no idea where to start. I have heard a lot of good things about this book and am interested. I workout at home...we have a Treadmill. And will be getting more equipment in the next week. The equipment we are getting has a Lat Pull Down, Bench Press, Leg Extension,…
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Gloves
Anyone using them? I'm on workout three of Stage 3 and this is the first stage my hands have bothered me. I don't so much care about the look or appearance of callouses, but they hurt! My husband keeps telling me to buy gloves but I feel like they'd be more of a pain then they're worth, anyone have any experience using…
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No Swiss exercise ball
First day at new gym today, looked for all the equipment I will need to start stage 1 on Monday. They do not have exercise balls. I was thinking of getting a ball and doing those exercises when I get home from the gym, or are there any variations I could do?
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Lunges
So in stage 1, workout B you have to do lunges. I've always taken them as 15 each side (so first set I start with right leg, come back to start position and keep doing right leg. Second set is left leg. A couple of other people have mentioned they do the specified amount for each leg in a set, so the first workout they'd…
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Prone Jack Knife Substitute?
My gym doesn't have exercise balls. Any ideas?
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Newbies??
Anyone just starting this program?? I just finished week 1 and looking for support, encourgement, advice... etc...
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New to this, what do you enter in MFP?
I am starting stage 1 on Monday. I have worked out my calories for non-workout and workout days. Heres my question, probably one of many as I progress through this.... What do you enter in MFP as exercise for STAGE 1? Do you eat back your exercise calories? thanks for your help.
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What do you think are the basic necessities for NROL4W?
What are the basic necessities for NROL4W? and also, if you, like me, are in a bit of a financial crunch, what substitutes did you use for the work outs? I'm not starting this program yet because I want to collect the basics first. I really have no other type of fitness equipment other than multicolored weights ranging…
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only work out 2-3x per week?
Hello, I began NROL4W in mid October. I love it, and am very glad that I found the program. My question is this: do most of you adhere to the recommended 2-3 lifting work outs per week, and leave it at that, or do you do other forms of exercise in addition? I know the author advocates for only following the program, and I…
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Hybrid with Insanity?
I was planning on starting NROL4W when I was done with Insanity which is looking to be at the end of January. But now I'm in the mood to start lifting and I'm wondering if I'd be nuts to start month 2 of Insanity plus the first Stage of NRs. As it is now, I do Insanity in the mornings and I was thinking of doing NRs when…
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Squats at home, is this enough?
http://www.amazon.com/gp/product/B000BB8Y92/ref=s9_wish_gw_d2_g200_ir07?ie=UTF8&colid=T0JOK0QZZZGC&coliid=I1LPWC2XGSRNIZ&pf_rd_m=ATVPDKIKX0DER&pf_rd_s=center-2&pf_rd_r=13TM276S5Y01RSYN8JW8&pf_rd_t=101&pf_rd_p=1389517282&pf_rd_i=507846 Otherwise I have a Gold's Gym XF-45 and a set of adjustable dumbbells up to 40 lbs. I'm…
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Starting Stage 1 Janaury 2013
I have just bought the book and have read it once now. A lot of information to go through and a lot of old notions to let go of. I am sure it is going to be dog eared before I am through. Am getting a PT to help me start the program and make sure I am doing the exercises correctly. really terrified of hurting myslef - I…
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Newbie Concerns about gaining weight.
I am 5'2" and weight about 110ibs (depending on the day, I range from 110 - 115). In the past, I have fenced and for the past few months I have been rock climbing. Other than that, I have no athletic experience. So, I'm curious... when weight lifting, should I expect to see my weight rise or fall over a year? Either is…
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NROL4 Question
I am new to the group and have already been lifting a little. Does this program actually work? How long is it and do you tone or bulk? I only want to tone my body. Any information will help. Also, looking for partner..
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AMRAP - OK to skip?
I'm about to finish stage 1 and the AMRAP workouts are next. Do you do them? Is there any benefit other than showing you how far you've come from your starting weights? I know I've gotten alot stronger and have at least doubled all of my weights. I started squatting a 50# bar and am now squatting 105#, deadlift went from…
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Stage 2
Anyone about to start stage 2 or just started it recently?
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Dang it, UPS! Gimme my NROL4W!
Was excited because I have free 2 day shipping from Amazon prime... On Friday I heard the door bell in my apartment buzz... pushed the button assuming it was my roommate forgetting her keys... nobody came in. Later saw a "we missed you" note from UPS. It's a $12 book! Just leave it here! Note says they will try again…
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Interruption in middle of stage 1...
Anyone have to take a break in the middle of stage 1?? I had a fall on the ice and hurt my back/side plus what I thought was a bruise from banging my elbow may be more an acute soreness from the lifting as it has not gotten better in a few weeks... Anyway with all the holiday activities and stuff I think I have to skip a…
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Are YOU drinking protein shakes?
I haven't been, I've been doing a 21g protein bar after workouts, mostly because I'm clueless about the drinks. However all of a sudden the bars are getting really gross tasting to me, like making me feel nauseous after eating them gross. I don't really know where or what to buy for a drink. What are you using for protein?…
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Nutrition is my weak spot ...
I can lift - I love to lift - and I have no problem eating. But hitting those macros is tough some days. I work full-time and run all over town with 3 kids when I'm not at a desk. I've been using a couple of websites with healthy recipes that I can feed the kids, too, mostly skinnytaste.com, but I'd love to hear your…
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Newbie Nutrition Questions
I'm working my way through this book slowly and re-reading some sections to ensure I completely understand what I am reading. To that end, I have some questions about the nutrition section I am hoping some here can clear up for me. First of all, I am nervous about upping my maintenance calorie intake from 1500 to 1800 but…
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Would it be detrimental if I ...
Put off Stage 2 until possibly the new year? I have been so busy with getting ready for Christmas that I have only done day one of Stage 2. I was thinking of putting it off for a week or so. I have a minor medical procedure scheduled for next Friday and I know I won't be able to do any heavy lifting for a few days after…
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Time spent on workout question
It takes me about 45 minutes to do the full workouts with proper resting included. Is this too fast or is it a good length of time?
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Phase 2: WTF?
OK, so today, husband came with me to go over the phase 2 exercises. He looks at the book and ensures that my form is what it is supposed to be, once I've done each movement several times, I can rely on muscle memory. That isn't the point of this post. What is is that I don't know if I can do phase 2 at all. Period. First…
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Would it hurt to do 30 day shred while doing NROL4W?
I have joined a 30 Day Shred group that will start Jan1. Is that going to be too much to do while in Stage 2 of NROL4W? I'm looking for things to do besides the treadmill and stationary bike. I have lots of Jillians' dvd's as well as Bob Harper, Biggest Loser, and Tae Bo. Would any/all of these interfere with the program?…