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Prone Jacknife
I'm pretty sure there's another thread on this but I couldn't find a definitive answer so I thought I'd just ask. I plan on starting this tomorrow and I'm pretty good on everything else but this move. My gym doesn't have a Swiss ball, and even if they did I'm horribly clumsy and would be terrified of using it, so is there…
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Nrol4W Diet
Hi! I started this program on Monday and loved my first workout. I am excited to do my second workout tonight. I was looking over some of the links that were posted in the group forum and found myself a great excel spreadsheet that even included the calories needed for the diet. My question: Is anyone trying the diet…
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Losing fat/gaining muscle and inches
I've been working with a trainer and a modified version of the NROL4W (hurt my back a couple months ago so have to modify quite a bit). I had a weigh in yesterday with my trainer using a scale that calculates bf% etc. I had gained 6 lbs of muscle since I last weighed in and lost 4 lbs of fat. FANTASTIC! Except when he took…
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The extra exercises after stage 1
I read and re-read this a few times and I'm still a little confused. Am I supposed to do the extra exercises ( doing as many reps as possible at the weight you first started at ) after I've completed stage one or on the day of the last workout in stage one?
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Am I going to be sore for the next 6 months?
I did the first workout yesterday, wasn't too sore yesterday, but it is pretty bad today. Just wondering if it's going to be like this for the next 6 months, if you're constantly doing higher weights and different exercises every workout, does that mean I'll be this sore for the whole program? Yikes - don't know how I'll…
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How do you know you're doing the right thing?
I joined a few months ago, put in my stats, MFP told me how much to eat (1370), I always ate the exersize calories back (1800-1900 on cardio days). I lost a pound a week like I asked to. Then, I plateaued, I've been gaining and losing the same 2-3 pounds over the last 3 weeks. I was doing elliptical 5-6 times a week for…
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Hip flexor pain after squats
Hi all! So this is new: I've started having some slight pain in my hip flexors after squatting. I did change my stance slightly—feet shoulder width apart and toes slightly pointed out. Has anyone experienced this? I've read that warming up better/stretching more can help so I'm going to try it. Just hoping my stance isn't…
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New Recruits Starting Stage 1
Hi All It's been up until now that I've thought I'm too out of shape to start this I've been doing the Shred with a 'GREAT" group of women who have humor and empathy. If it wasn't for them I'd be still working on my strength I started Stage 1 Work out A (Actually I used the womens health big book of excercises ; because my…
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How much should I be eating?!?
My objective is to gain muscle and lose the squish while maintaining weight or gaining muscle weight. NROL4W says you should be eating 1.8 or 2 times RMR on workout days, which puts me at 2000-2200. And on no workout days you're supposed to eat 1.6, which puts me at 1780. According to my BodyMedia Fit, even on my rest days…
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Eating at Maintainence versus Fat Loss
Hey All, Quick question: I restarted NROL4W on 9/13 (as I quit halfway through Stage One over the summer due to vacation/work travel/etc. Anyways, when I first started it, I went with the recommended calories of: 2177 on lift days and 1935 on non-lift days. I didn't really see much change in body comp/weight during that…
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A one day, B the next time?
I'm a little confused. I did two A workouts (stage 1, just started this past week) and then looked at the book and realized there is a B, too. I see I should not do these both in the same day, so that's fine. Do I do A - B - A - B? Or is A strictly for the first part of stage 1 and then B the second part of stage 1?
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Brilliant weight loss calculator
Hi ladies Another member just posted a link to a great calculator. I think it's great for our kind of workouts as it focuses on everything we do. Lifting, macros, BMR, TDEE plus percentage cut. My calculations are pretty spot on with the books but it gives you a prospective weight loss which seems really realistic. For…
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My legs are that much stronger than my arms
to the point that I'm having issues upping the weight for deadlifts/squats/lunges because I'm unable to hold the weights. Has anyone else had this issue? What's the solution?
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Starting Today and Question About Squats and Dead Lifts
So today I had a session with the trainer at my gym. It was just the free session and was awful but that’s beside the point! I have two questions about stage one. My first question is about squats. The trainer told me she wouldn't show me the squat rack because I’m not doing training with her. She basically said that I…
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new to this and freaked a little..
hiya, i got my book and started reading yesterday, have just got through the nutrition part and am competely freaked by it all now, so much so, i want to close the book and not read any more of it lol.....i think the calorie numbers he is talking about are so alien to me, always trying to lose weight by cutting calories…
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Stage 1 Results
I started Stage 1 bouncing around between 180 and 178 lbs, and am finishing it bouncing around between 176 ish and 175.4 lbs. I've lost inches though! And I do see a difference in my body, especially my legs. Chest: 1" lost Waist: 2.5" lost Hips: 2" lost Arms: .5" lost while relaxed, but they are the same while flexed.…
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New Rules confusion
Hello everyone! I just finished reading the book! I want to start, but I am confused as to how it works. Workout 1A. It lists Squats as "a" then B1, b2, then C..etc. Is that on whole workout? Do you do all the squats first, then next the rest of it? I have read that chapter over and over and it isn't clicking! Can someone…
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Doing A and B same day
I'm currently trying to figure out how I'm going to fit my workouts in each week. I've started training/playing my sport four times a week and trying to fit gym in around that is difficult. I was planning on doing weights only once a week to maintain as much muscle as possible but can I do both workouts in a day? I know…
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Any vegetarians out there?
Are there any vegetarians out there doing this program? I just started last week and I am having a little trouble meeting my protein goals without resorting to lots of powders and bars, which I don't really want to do all day long. How do you get your protein in throughout the day? Anyone with an open diary or willing to…
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not feeling soreness ??
I started the new rules of lifting program two weeks ago. So im on Workout A and finished 1 and 2. Im lifting heavier and doing all the sets and reps. Why am I not feeling a burn or any soreness? Am I lifting wrong? Or am I lifting too heavy ? Please help! Thanks!
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can I do 4 workouts a week instead of 3?
Has anyone else done that?
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QUESTIONS - am new
Hey all, Am new to all this lifting, but am so keen to get started! I'm doing weights at home along with cardio - but am not lifting heavy!! So what is heavy? Am 5'4" (163cm), 121lbs (55kilos) - I have weights at home in increments, but don't have a long bar, just the hand held ones. What do you guys lift? What should I…
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At HOME
Does anyone do parts of this workout at home? I have weights and two bars. I also have dumbells and a step. Is it practical at all?
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My hands hurt
Really. When I'm lifting, I'm managing fine, except that my hands hurt. I'm talking about the area between my knuckles and wrist. It just hurts. Any ideas either what I'm doing wrong or how I can make it better? Thanks!
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Starting on Monday
Hey guys, Glad I found this group! I'm going to be starting on Monday and I am sure I will have questions. I have followed other programs but am really excited about this one. I absolutely love to lift! My husband andI just completed a Spartan Beast, so taking this week to do light workouts/yoga to recover but then I can't…
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deadlifts on Smith machine?
Bad idea? I just did dead lifts for the very first time today, and they didn't feel right at all...my knees kept on getting in the way and I felt it more in my back than in my legs...could I try them on a Smith machine?
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NROL4W and Eating exercise Calories Back?
Hi I am 3 weeks into the NROL4W and on my non lifting days eat 1650 and on lifting days eat 2050 calories. My question is after I plug my foot into MFP should I be eating the exercise calories back. I ran my #'s thru the Scooby Calculator and my numbers are: BMR- 1475 TDEE- 2029 It recommends that I eat 1623 calories to be…
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Am I doing the dumb bell should press correctly?
So this is very nitpicky, but as far as I can remember (my e-book from the library expired so I can't refer to it) you keep your palms facing away from you (ie. hands parallel to your body) throughout the whole move. Is this right? I see people doing this move at the gym but they start with their hands in the position I…
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Lou Schuler's YouTube Videos
I noticed Lou Schuler has several videos on YouTube showing some the exercises: http://www.youtube.com/user/louminator?feature=watch
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Ok, horrified to ask this but....
I have the equipment and I've read the book. I'm excited to get fit. But..... My lovely children gave me hemorrhoids from pregnancy/ labor. They don't bother me on a daily basis but if there is straining involved they can flare up for a few days. I'm seriously scared to start this program out of fear it's going to give me…