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lunges, step-ups, etc
I think I may have asked this before but I want to clarify... I'm in stage 1 workout 5 (did A yesterday, doing B tomorrow). So it's 3 sets of 10. So for lunges and step-ups, is one 'set' 10 on each leg, or 5? Like when I do step-ups and prone jackknife, should I go 10 step-ups right foot, 10 step-ups left foot, rest 60, 12…
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The Importance of Form - Do you ever lift barefoot?
So, I'm nearly complete stage one and feeling really good about my progression. I have noticed that my knees are feeling the stresses of lifting and did a double take on my form, it looks good, so I'm wondering if it's my shoes. So, I did a test at home and was able to squat much more easily while barefoot! It was so much…
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Push up question
I know that these types of questions have been asked time and time again, but I'm looking for some additional insight on how to progress and just couldn't find any specific information. I've always had pretty weak arm strength and am so excited that I've been getting stronger, but I'm still struggling with how to improve…
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Does time of day make a difference for you?
I'm wondering when you guys work out and how you feel. I much prefer to work out in the morning, shortly after breakfast. I'm in the middle of stage 2 right now, and work out A has been kicking my ass. (I just finished A3 last night) The last two A workouts sucked, I didn't feel strong or powerful, just beat. I don't…
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Rest between stages
Stage 1 Between B6 and A7, I missed a day to workout and it was a Monday. The last workout before that was the Friday before and the next workout was the Wednesday after. So that means I rested for 4 days in between those workouts. I am almost done with Stage 1 and only have the 2 bonus workouts to go. I am contemplating…
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"Strenuous Work and Workout Day"
Hello all! I've just joined this group and plan to start the first stage of NROLFW later this week. I have calculated my calories using the guidelines in the book but I do have one question. I work as a cook and am on my feet running around the kitchen (some days are more hectic than others) for a full 8 hours 6 days a…
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NROL calories question
So, I hope this isn't considered off topic but if anyone has any insight I'd be glad. I'm 26, 5'4 and 139 lbs and I'm currently working through NROL for MEN. I actually found the mens book to be clearer and more straightforward so I chose to follow its routines instead. I just finished the 4 week 2x a week break in program…
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My Dexa Scan results after only 8 NROL4W workouts!
Hello Ladies! I thought I would share some of my NROL4W progress with you. I had a Dexa Scan done on 5/8/12. Among other stats, the scan showed me how many pounds of muscle tissue and fat tissue I had :mad: . I left the office disgusted but excited to keep up with the Insanity program that I was only 1.5 wks into. That…
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Guilt/kind of freaking out
I'm about halfway through stage 1 (will do A5 tomorrow). I've been following the book's guideline for calories - which I thought he said was maintenance - but I've been reading through some posts this morning and people are saying the book is for a surplus?? I plan to weigh myself next weekend per the book's 'wait 4 weeks…
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Question/Poll for all my NROLW ladies
I know there have been quite a few threads discussing this issue, but I'm really curious about everyone else's calorie intake. Are you eating at maintenance, surplus, or deficit (how much) with the program? And, what are your goals, or what do you hope to gain at the end of NROLW? If you finished the program, are you happy…
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Do protein shakes bloat you?
Ok I was never really into protein shakes but in an attempt to up my protein im relying on shakes once or twice a day. Im finding that after a 2 day break from the shakes my stomach seems flatter and less bloated. I have 2 theories and would like to get other opinions on whats happenning here. One is that the shakes are…
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Confusing measurements
I started NROL a couple of weeks ago, before that I have been on a supervised diet, I am now on the maintenance phase but I still see a dietitian/physical trainer once a month. Yesterday I had an appt with her, she uses one of those scales that measures body fat. In the last month I have gained 2 lbs, but lost a bit of…
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Not done with Stage 1 but a little results sneak peek pic
I was admiring my arms in the mirror and thinking, "Hey, I'm getting some definition I hadn't noticed before." Took a quick (and sort of crappy) picture with my phone and then realized I had done the same pose for some of my "before" pics that I took the day before I started NR. I just have one more workout B left and then…
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My Stage 1 Results (warning: pictures in minimal clothing)
I am super stoked to have completed something like this!! I have started other programs but have NEVER finished them. I love this board and the support I have received from all of you ladies!! So, first things first - THANK YOU for introducing me to the NROL4W!! I started this program with the intention of building muscle…
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First Day
I have been wanting to try this for so long. I finally got a weight bench and all the weights. I upped my calories to maintenance for the first 4 weeks as suggested in the book (terrifying actually). I did my first work out today. I am so sore. I really hope to see some results. I do really enjoy zumba and yoga on my wii.…
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I'm having problems upping my calories.
When I started NROL4W, I decided to up my calories a bit. I wasn't losing anything doing 1200 calories a day, so I figured I'd give it a shot. I did not realize how difficult this would be for me! I find myself logging my calories in the evening and still having over 500 calories left a lot of times. I'm trying to eat…
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Pics..
anyone have any success pics with lifting heavy at home? I just joined the group and am looking to start lifting but it has to be done at home b/c the price of gym memberships here are out of the question. I am a mother of 4 children and I am married to my first true love. I just had a birthday Sunday :) and am 25yr old…
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am i wrong?
when i do "step up's" i use a box that makes it so that my knee is higher than my hip. when i see other girls doing these at the gym their knee is either lower than the hip, or right in line with the hip. jw if it makes a difference how high the box is? also, last night i increased my weight from 12lbs in each hand, to…
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TMI Question...
Hi all, I have had my Mirena IUD for about 4+ years now and have not had a period since then (well b/t pregnancies and breastfeeding really since 2004). It seems when I up my weights for squats or dead lifts I spot afterward. It is just when I go to the bathroom and wipe but nothing major. Nothing that shows up on a…
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Just joined the gym starting Monday! SCARED!
Oh oh the time has finally come. I have been reading online so much about NROLFW, then I read the book followed by reading even more online. Now I have just been to join a gym and booked a trainer to go with me through the moves on Monday. But now I am really scared! The gym I have joined is mixed and it is tiny. All the…
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Can I do this without a gym?
Hello Ladies! I am very interested in giving this a go but I do not belong to a gym. Can I do this without one? What would I need in terms of a home gym (minimum) to do everything? Any help would be fantastic. I'm at 23% lean muscle and 46% body fat so I have a LONG way to go. I'm hoping to be fit by my wedding in a year.…
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Stage 3 question
I'm starting stage 3 today and dreading the longer rest time between sets. I know it's good for me and all that but wondering; what do others do during that rest time?
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Need help
Hi guys , I'm trying to download workout log sheets but Iv only got the nrolfw in kindle ! Please can some body tell me what the 4 th word is in paragraph two of the a decent interval section page 26 , also 7th word in paragraph 3 page 121 Many thanks Marie x
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New and not sure where to begin...
I'm wanting to start lifting heavy and I'm really wanting to focus on a ton of toning since I am down to where I only need to drop 10lbs. Thing is I have no idea how to start or what exactly I need to buy..... any suggestions?
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Setup Showoff!
Hi! I've decided to setup a weights/lifting area in the spare room of my house, as my local fitness centre doesn't have any weights facilities (it's more classes and cardio). I've bought the New Rules of Lifting For Women book, but I'm not sure what equipment I need. I'd love to get a sense of what others have in their…
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month off for holidays?
I am currently 1/2 way through phase 3 and can potentially get phase 4 done before I leave on holidays for a month. I will be traveling around europe and won't really have access to a gym to get my workouts in (and want to enjoy my trip and not worry so much about working out). Has anyone taken a month off in between? Did…
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Just started and looking to add nrowl4w friends
Hi all. I just started the program last night and I need some friends who lift. Currently most of my friend list is cardio focused so I need a nice balance. Looking fwd to getting to know some of you ladies! Last nights stats were: squats 30lbs plus bar(12lb), reg pushups15 each set, back row 30lb plus bar, step ups 20lb…
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Lou Schuler on Women's fear of getting bulky
Not sure if the link to Mr. Schuler's blog is on the main page for this group, but I thought this was a good read: http://www.louschuler.com/blog/im-still-waiting-to-get-too-big/
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Nausea
I've noticed that since I've started the program I've been experiencing nausea quite frequently. Never to the point of throwing up or anything. I haven't changed my diet since starting the program, except increasing my protein. I feel fine during my workout, its usually the next day I'm hit with nausea. Or sometimes even…
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My Stage 1 Results!!
Day 1 (07/09/2012) of New Rules Measurements: Bust: 37 Waist: 39 L. Arm: 12.5 R. Arm: 12 Hips: 43.5 Neck: 13 L. Thigh: 25 R. Thigh: 25.5 Weight: 200lbs Pant Size: loose 14 Shirt Size: Large (or super super tight medium) Day 1 Workout A Single-Legged Squats: on bench (eeeeh form) Push-Ups:30 degrees with horrible form. Only…