-
NEWBIE
Hi ladies! I got the book a few days ago and have already read it 3x! I feel a little overwhelmed but I'm trying not to let it scare me off! Cant wait to get started!
-
what?! no post-workout stretching???
am I missing a page? am I tripping? how come I don't see anything in the NROLFW about stretching afterward? I can't imagine not stretching after lifting. what are you ladies doing??? thx bunny
-
have you repeated Stage 1?
I really like Stage 1 and I can really see results without even doing comparison pictures yet. I have about 1 more week to go, but my question is, did anyone decide to repeat to reach a goal or did you just move on to Stage 2? I'm not opposed to moving on yet, but I have a particular goal in mind so I was thinking of…
-
recommend creatine
I am looking for a good tasting creatine. Please help me.
-
Lifting with Lower Back Pain
Hi all. I started the program about 3 weeks ago, so I'm partway through Stage 1. It's been fantastic--I feel stronger, have more energy, and my clothes are getting looser already! The only issue is that I've also been having awful lower back pain from a bike accident I had several months ago. I'm seeing a chiropractor for…
-
New to lifting and the gym questions
Who works out at the gym?? I am unsure of doing the workout at the gym because of needing the step with dumbbells and the ball for the prone jackknife, do you bring these items into the weight room?? I don't think the dumbbells are allowed out of the weight room, except for the barbie ones lol!! So how do you do this and…
-
Quick questions about weights
Since we are currently living in Germany I have to order my weights offline. Anyone have any suggestions? I found a set of 40-lb. Cement Weights for 20.00 do you think that for first starting out 40lbs would be enough?? I can always order more later on right?
-
Anyone doing this with neck/back pain or arthritis?
I have degenerative disks in my neck and upper back and when a nerve has been pinched in the past it hurt to even swallow my own spit. I have hired a PT for January 7th to help make sure I am doing the exercises corectly andd safely. I am just really terrified of hurting myself. Does anyone else have this problem? Do the…
-
Rookie Questions
Hi Everyone! So I am in my first week of Stage One and have some rookie questions: 1. For the sets, do you use the same weight for both or increase for the second set? 2. For squats, which version? I think I may count this week as my "figuring it out" week and officially start next week. I am not new to lifting but haven't…
-
Question:
What about stretching after the workouts? I can't seem to find any info on this. Help? Namaste, kristine
-
Can I use dumbells
Hi Thinking of starting the programme but don't want to spend lots of money and then find I don't like it. Is it possible to do it with just dumbells ( not Barbie ones) Thanks
-
What does maintenance do?
Sorry if this is old, but I'm new and not a big fan of reading EVERY possible post :) calorie deficit = fat loss calorie surplus = muscle gain maintenance calories = ? Also what should I do about calories if I KNOW my metabolism is quite damaged and I can maintain already at what should be a cut value? Thank you!
-
Inspiration for me
I just read this article about a 74 year old woman who lifts (and boy does she looks good)...what an inspiration! :heart: http://www.washingtonpost.com/lifestyle/magazine/six-pack-abs-at-age-74-age-is-nothing-but-a-number-says-guinness-world-records-oldest-competitive-female-bodybuilder/2011/03/16/AG5lGvCH_story.html
-
Another Calorie Question - Eating at Maintenance
Up until 3 weeks ago, I was working out 5 - 6 days (running or 30DS), eating at maintenance (1930 + exercise calories) and maintaining perfectly. 3 weeks ago I joined the gym and just started doing my own simple workouts on the machines, and I started losing. increased calories to 2000, still lost, have just increased to…
-
modifications
My new gym doesn't have a box or swiss balls... Any recommendations? I just joined, too... Grr. Maybe I'll cancel and find another gym instead :)
-
How many calories do YOU eat every day?
I know everyone is going to be different. Just trying to get an idea if people end up actually eating the higher number given in the book, or if most have to adjust downwards. It seems so high! I feel like the book doesn't really describe the difference between a workout day and a strenuous work and workout day. What do…
-
Lifting Gloves? Callouses?
Does anyone use lifting gloves? I'm getting callouses on my hands and wondering about gloves. I know they are not recommended for some lifts, especially the deadlift, because it affects grip strength. Should I be concerned with grip strength? So...gloves or just tough it out and feel better when my callouses get harder and…
-
No incline bench - help?
Hi all! I'm starting stage 3 today so I'll need an incline bench for the bench press. Unfortunately the only one in my small gym at work is broken. I tried to use it for cuban snatch in stage 2 and it collapsed beneath me. Any ideas for the bench press? There is a press machine, but the incline is more like 60 degrees…
-
tendonitis
Really want to start the program, but currently dealing with elbow tendonitis, so have been modifying my work outs to let the elbow heal...grrrrrrr!!! I am an OT and have lots of therapist friends who are helping me treat myself, but the best thing to do is rest and ice. Anybody else have an injury setback and how did you…
-
starting over :/ grrrr!
I was doing great, finished stage 1 and was a couple weeks into stage 2 & BAM! Life happened & I lost focus .. my motivation left! I reallllly want to do this, I was feeling amazing...I was super proud! I was deadlifting 115#! So is there anyone that would like to help me get going & be accountable again. I'm starting…
-
Stage 2 results and total so far
hiya, well i started NROLFW on the 1st October, i measure and weigh myself at the end of each stage, so i can track my progress and see the results its bringing, even if i cant always see them in the mirror...so anyway heres Stage 2 results and the TOTAL from the very beginning STAGE 2 weight loss - 3lb measurements - 4…
-
Trying to pace myself!
I am nearing the end of stage 1 of NROL4W. I hit the gym 3 times a week and do just lifting (for now). However, I'm struggling with feeling like I'm not doing enough. I push myself hard during my sessions, but I no longer get DOMS. I know when I start stage 2, I'll feel that again. I told myself I'd do only lifting during…
-
DOMS and weight gain
Do the two go together? I feel like I've read in the forums that DOMS causes weight gain but I'm not sure. I just finished Stage 1, took my week off over thanksgiving, had two days where I went way over in calories, but the whole week was weighing 3 pounds less than all during Stage 1. I just finished my second workout of…
-
Ladies 35+ in stage 1 of NROLFW? Please join me!
Hi, I started stage 1 a couple of weeks ago and love it so far. I'd done "weights" in the past but not really "heavy" lifting. I've also been doing the EM2WL philosophy and upping calories daily to 1700/rest day, 2000 on workout days. I'm not really looking to "lose weight" per se, more to add some muscle and re-shape my…
-
Calorie intake advice
I am confused on how many calories I should be eating. According to the book I have a BMR of 1250, zero exercise TDEE of 1750, and exercise day TDEE of 2000. Do these numbers factor in loosing weight? I want to loose 10 pounds, which would put me at 135 which I think is a good weight for my 5'4" frame. What suggestions do…
-
I finished!!!
I'm still not sure what lifting I'll do next, but NROLFW has got me hooked on weights. I could go on & on how much I love this program, and might even run through it again, but they say a picture's worth a thousand words, so here's a picture. Two pictures if you want to get technical, but I put them into a single image for…
-
Severe Elbow pain
Anyone have this issue? After lifting yesterday, I had some soreness in my elbow. Now, when I rotate my arm out, even a little bit, I have really, really bad pain. Tomorrow is a lifting day and I'm thinking of taking an unscheduled day off due to the pain. Any ideas as to what I might do for this? I've iced it and that…
-
new to NROLFW
Hi my name is Joy I have been on MFP for a long time and bought NROLFW many months ago but didn,t get around to starting it. I workout at home we have a weight cage with free weights, olympic bar etc, as well as a cross trainer, rower and kettlebells. I also run 3-4 times a week (this has slipped a bit recently due to…
-
Nrol4W App?
Is there, by any chance, an APP that help me keep up with my training log?
-
Gaining Weight
So I upped my calories when I started the program from 1300 to 1600. I sometimes eat less on rest days. I have gained 5 pounds in two weeks. I know it's all about how your body looks... I am not seeing any changes yet, but I didn't expect to. I also didn't expect to gain 5 pounds and for my pants to be a little snug in the…