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Squats...
Hi ladies. I am curious about how you would describe "parallel" when you squat. Do you squat below parallel or at parallel? Anyone with arthritic knees squatting below? I have arthritis in both knees and tendonitis in my right ankle, and am trying to squat parallel. Meaning I squat so that if my butt is any further pushed…
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New Rules and Running
I am training for a half marathon so I run three times a week. Plus I do some classes that I think I am going to quit in order to do New Rules. I was wondering if anyone has kept up a running program AND did new rules. I am wondering if this seems do-able or otherwise I might wait until after the half:).
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Would love NROLFW Friends!
I'd love more friends that do New Rules (: I just started stage 1 last week. I already am in love with the program! (If you run-especially long distance- that's a bonus.) So feel free to send some request! Hooray to heavy lifting!! (:
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Safe for a beginner to do alone?
Hi all! I've been reading up on NR for a while and just got the book over the weekend. I'm only a few chapters in but hope to finish reading this week. I've never really lifted before - the most "weight training" I've done is with portions of P90X and even with that I mostly use resistance bands. So my knowledge of the…
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i feel so weird!
tomorrow is suppose to be my 1st day starting stage 1, but i am feeling kinda uncomfortable about some of the exercises. the weight room at my gym is pretty small, and mostly full of machines. the area where most ppl do free weights is usually very crowded, so i have no idea where i am suppose to do things like the push…
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did you do cardio when you started stage 1?
hey girls! i just got to the part in the book that is detailing the first stage of work out's, and it says that cardio is optional on non-weight days. i'm just wondering how many ladies did cardio? how much, and what did you do? is it going to be bad if i do my 3 weight days in a row? tuesday, wednesday, and thursday are…
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Q1: 2x week workouts? Q2: Yoga?
Hello, I just finished reading NROLFW and am going to start my first workout tomorrow. Currently, my schedule only allows for 2 x week and I would like to somehow work in the highly suggested 3x week in the future, however, I wondered, is there anyone out there that have had success on doing the workouts 2 days a week? As…
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My Gym Experience Yesterday
Just sharing a story here. I'm lifting real weights in a real gym now. It's so much better then what I was working with at home. The gym at my YMCA is really small though, but not too busy and I don't have any trouble getting the equipment I need. Today the only other guy in the weight corner was a rather overweight young…
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How long to start losing water weight??
I am so frustrated. I know the # on the scale isn't everything, but at 190 lbs, I have a lot to lose. I started NROL 3/4 weeks ago. Today is workout A9. So far I have gained 3.7 lbs. I have been eating about 1400 cals a day, usually eating back exercise cals too. I have MFP set to lose 1 lb a week. I am not giving up…
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Pookylou Stage 1 Results
Height 5' 3 Weight: 133.6 - 131 (though I did see 130.6 last week!) Took a load of measurements but the main one are: Chest: 29 1/4 -28 1/2 Waist (smallest): 28 - 27 Hips (widest): 36 - 34 BF% - Used an online calculator so I know it's not terribly accurate 25.2 - 21 (no way I only have 21% BF but nice to know it's gone…
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Anyone experience an increase in waist measurement?
Hi all, Did any of you experience an increase in your waist measurement, specifically around your belly button or the top of your hip bone area? (I guess it's really the abdomen area, no so much your natural waistline.) What stage did you have an increase, and what did you start from and increase to in inches? Here's why I…
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Once you finish, anyone do it again?
I am in Stage 6 and despite how I felt before, am happy with my progress. In fact, I'm thinking I might cycle through the program again. Here's my question - does anyone do this and if so, do you do the whole thing over? I refuse to stage 1 again and would like to make some modifications, but keep the basic program the…
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Jinxed Stage 2 Results
http://www.myfitnesspal.com/blog/jinxed_pa/view/nrolfw-stage-2-final-results-334011 See my strength results here. I'll take some "after" pics soon (like when the clothes from my "before" pics are clean).
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After lifting
Hi all! I'm on stage 1 WO 5A and i'm loving it so far. I'm just wondering what kind of other exercise you do besides NROLFW? I remember something in the book about doing HIIT but can't remember if it should be before or after lifting. I'm thinking after but unsure. Also, i'm not sure how long I should do HIIT for? Thanks!!
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Halfway through - progress photos
Hi everyone, I was going to post these on the main board but was a bit shy, and besides, figured they would be more appreciated here with others who are doing NROLFW. I'm up to workout 3 of Stage 4B so about halfway through the programme. The first pic was about 1 week before I started NROL4W - as you can see I carry my…
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working out at home
Determined to start NROL4 W, albeit I am not a complete newbie to weightlifting. I have always been working out at home though, not in a gym, so ran into a few difficulties regarding equipment. I have roughly 50kgs (110lb) of weights (bit more), 2 sets of dumbells, one standard barbell and a Swiss ball. -what could I use…
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Calories question - probably overthinking this
OK, so I'm just getting started with NR (did stage 1 workout B2 last night, so I'm a mere 4 workouts in). I need to clean up my diet a bit and probably dial back on the carbs. I ran a marathon in June and the couple months leading up to it I was eating a lot of carbs to support my running. I always have a hard time cutting…
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What strength training did for me :)
So today I completed my first sprint triathlon (1/4 mile swim, 12.6 bike, 5k run) and I had swum twice and haven't ridden a bike in years. Placed fourth or fifth in my age group. It was all about the strength training. Starting in November I did NROL4W, finished that and did P90x which I just finished two weeks ago. I am…
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NROL4W at home??
Hello all. I have this book on hold at the library and am waiting patiently for it to come in. I don't want to purchase it yet, as I don't know if this is something I can do at home. We have a small weight bench, and excuse my ignorance, but not even sure what kind of weights are with it. My question is, how many of you do…
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Kinda of a Newbie here with a question
I started the NROL4W two years ago, got up to Stage 2 and then stopped. I've restarted the program and I'm looking for advice on how you would go about this. I plan on doing the NR workout twice a week because I have a TRX session once a week with a trainer. I'm also a runner and am training for a PB in the 5KM distance…
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Start Over?
I've missed an entire week due to an insane work week: 15 hour days and 6am flights and I still barely got all my work done. I've only just begun NROL (2.5 weeks in) and it's been very rough just trying to find my bearings and get comfortable. I think I started with TOO much weight, hurt my lower back and have been doing…
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What time to eat?
I have a question that I didn't see answered here and can't find the answer in the book. I haven't actually started the plan yet. I'm finishing up on Jillian Michael's Body Revolution and hope to do this afterward. I wake up and about 10 minutes later I'm working out. If I eat or drink anything before I workout, I feel…
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Do you know any men doing NROFLW?
Hello I just finished the book and I am really looking forward to starting the program. However I just managed to convince my boyfriend to start lifting with me. Do you think a man could do NROLFW? I can't really see why not. We are both beginner. I know there is NROL which I think is aimed at men but I don't think I could…
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protein intake
I have both NrolW and Nrol - Six Basic Moves and v determined to get into weight lifting properly (have dabbled in it in the past). However there is one big problem for me - that of protein intake. I have a history of serotonin-related issues and whether because of this:…
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new kid on the block
hi girls!!! i am new to the group, and lifting!! i would love to have more girl peeps that lift on my FL!! if any of you have room, please add me! :happy:
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Does anyone......NOT alternate exercises?
Hi, I am having some trouble at the gym alternating between exercises that require equipment. Often I will get off of a machine, do the next exercise and then someone is on machine. Has anyone had this problem? Has anyone not alternated in order to complete routine. I know the alternating helps with rest time, so I was…
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Arms / clothing question
I started NR about 10 days ago, have been doing cardio & Lifting & have lost about 4 lbs in the past month, but I'm having problems With my suit jackets fitting in thr arms and across the back(pants and skirts fit better, though) has anyone else had this problem & at what point do you start getting smaller? Should I not…
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Silly calorie question :)
Good morning ladies! I have a quick question, just to get a few opinions so I don't go crazy :p I am into Stage 2, with 3 workouts left before I am done. When I started stage 1, I was at 178, and currently I am at 183. I used the books calculations for a 300 calorie deficit and it has me at 1700 on non workout days, and…
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Special Workouts Stage one
Helllllooo... So, Im one of the dorks that didnt measure myself and keep looking at the scale (ugh) and Im around the same weight, but I know you cant go by the scale. Anywhooo... Do you do the special workouts after the last set (for example: 8A and 8B) or after the week of the last workouts?
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grip on deadlift
Ok - I know I've seen this before but can't find the posts. I am on Stage 2 - I did Workout 3B today. Anyway - I'm at 95 lbs on my deadlift. It isn't the deadlift that is the problem - but rather the grip on the bar. It keeps trying to slip out of my hands and I have to stop - and put it down mid-set. I think I'd be able…
