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PLEASE READ - RE: REPORTING
Morning, ladies. So it would seem that when someone reports activity in a group the notification is not pushed via email, you actually have to access the "community" tab in the website to see moderator notificaitons. I'm very sorry for not addressing the issue posted on the boards yesterday afternoon, but it would appear…
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NIIH?
Why don't I know what this means? Help?
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Stage 1 at home ??
I am about to start stage 1 B or I would have searched for the answer instead of asking. I do this at home but do not have the equipment for the lat pulldowns. What can I do instead? The book does not offer any alternatives to these like other exercises. Thanks
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Protein on rest days
I left my book at home today and am trying to plan out my day tomorrow (working hard aren't I!!) What does it say about protein on your off day other than making sure to get the recommended amount. Are you supposed to eat a protein bar or have a shake and is it at a certain time. Can not for the life of me remember. Oh,…
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Activity on 'off' days
Does anyone here golf or run on the non-lifting days? Or bike or swim or yoga or ?
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Training Log Confusion
Hi guys, So, been sat at my desk studying the book hard all this afternoon, and I'm really pleased I got my head down and did some solid reading - feel very enlightened. Now I'm ready to begin Stage 1, I've a question about the training log. It allows space for 6 exercises, and breaks that down into Workout 1, 2, 3, and 4.…
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Just went through stage 1 exercises with a PT
Hello, I decided to have a PT session to go through technique of the exercises in Stage 1 - I learnt loads. Just thought i'd share the key things I'd learnt with anyone who's interested/just starting out. * Firstly he thought the exercises in the book were good and said they were the sort of things he does and recommends.…
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What size weights did you START with?
I am wondering what size of weights you all started the program with? I am feeling like such a slacker because I am only using 5 pound dumbbells. I am only on my second week and I am kind of confused about how quickly I should be adding weights. I have never, ever done any type of strength training, so I am trying to cut…
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Reading NRL4W and a bit confused
I'm around page 72 of the book but I'm trying to figure out if I shoudl use their calculations for what my intake should everyday when i start Phase 1 or or I should continue going with what MFP says I should. Also if I'm considered obese is this ok for me to start? I'm 5'8 and 256lbs. Last question at that weight should I…
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Before/After pictures?
Hi everyone, I couldn't find a thread of a bunch of before/after (or during) pictures of just those doing NROL4W? Anyone want to post theirs? I plan on posting some at the end of the month -- right before I take off on vacation June the 2nd. Please add if/what additional exercise you're doing or did. Thanks!
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What do I do for my first workout?!
Hello everyone, I've read NROLFW and skimmed over some parts multiple times but I want to make sure that I am doing the workouts right before I begin them. For Workout A I do: squats, pushups, seated rows, step ups and prone jackknifes? and Workout B I do: deadlifts, dumbbell shoulder press, wide-grip lat pull down,…
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Results!
I know there are probably other topics with photos and stuff of progress. I'm in my second week, and looking for some encouragement. Anyone who has done it/is doing it, how is it working for you? Did your body fat go down at all, did you lose inches? etc. Alll I know is that so far, my butt is KILLING me and I'm learning…
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Do you prefer the gym or home for workouts?
I really do like the equipment that's available at the gym, but I also really like working out at home. I like the quiet and privacy. I bought a three week trial to the gym. I have two weeks left. I'm not sure what I'll do after that. Is there anyone else who just really prefers to workout at home?
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Question about squats
I think I pinched something in my right leg doing my squats this morning (Stage 1, Workout A4). It's real high at the top of my leg, near my hip, and it hurts only on one leg, and mostly when I'm climbing stairs. Has that happened to anyone else? I mentioned it to my husband, who's lifted weights for years, and he thinks…
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Skipping Stages?!?!
I've seen a few on MFP and in other forums say they skipped stage 1 and went straight to stage 2. Or skipped to even later stages. I'm curious to see if anyone here has done so?! Why did you choose to do that? What are YOUR thoughts on skipping stages or adding to the existing workouts?
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Light at the end of the tunnel...now what?!?
Ok, so I LOVE NROLFW. I'm starting stage 6 in a few days and I'm getting so close to finishing. I would love to do another program similar to this afterwards, but not sure what. Does anyone have any suggestions? I would like something that is pretty structured, I like to have a plan when I go to the gym. I'm trying to get…
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changing reps/sets
Working my way through Stage 1, and I am considering ignoring the changes to reps and sets-- the reps are supposed to decrease every 2 weeks and then the sets increase from 2 to 3. Thing is, it's hard enough to judge when I'm ready to increase resistance, and then I've got to factor in fewer reps, so maybe I can add a bit…
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So... I started over.
Last we was an all over bad week. I really wanted to start the program so I did on Tuesday. I was seriously in pain until Saturday so I didn't do any other work outs other than walking for the rest of the week. I am pretty sure I overdid it with the amount of weights or did an exercise wrong so I decided to act like last…
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NROLFW -Question about equipment to use
I have read the book and I am ready to start the program today, but after reading a few things on here I have a few concerns about the equipment at the gym I go to and I want to make sure I am getting the most out of the program. I am a novice lifter and just want to make sure I am doing this right. I go to Planet Fitness…
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Stages 1 & 2 = 5 inches lost!
Hey all! I just thought I would post a brief update. I am just starting Stage 3 and did my end of the month measurements. Since starting this program, I have lost 5 inches total!! During this time, I have hovered between the same 2-3# weight. Here's to hoping that this continues!~!
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Met with a Trainer Today. Now I have a question...
Hi, I am scheduled to start nrol4w a week from today. I am taking a rest week after finishing Chalean Extreme. I get a free training session since I just joined my gym. I know it is free so that they can try to sell you personal training sessions, but I figured I would use it to learn some of the equipment I will need to…
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Swiss Ball Crunch question
I did the first B workout today with the swiss ball. I'm sure the ball was a good size, and the crunch felt ok, but I did 8 and pretty much felt like I could do a billion more. Any one else with this problem? Should I try it again and just adjust myself a lot or should I try it weighted? I've done crunches on the ground,…
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Stressing out
Our Anniversary Cruise is Exactly 6wks from tomorrow. I know cardio is supposed to be limited but I want to make as big a change as possible in 6wks. If I add more cardio in stage 1 week 2.....will this mess up everything???? I want to shed as much fat as possible by then. I would love to feel comfortable in a dress, short…
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Want To Start Next Week - Few Questions
I used to lift when I was young and LOVED it. Now that I am 43 with 6 children I need to start again. Our youngest it 10 mths and I breastfeed. I'm already consuming at least 1650 calories a day +300 for breastfeeding. I've been losing pretty well I have just decided that being fit is better for me than just being smaller.…
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Sore knee..hoping to get advice...
I wanted to start the program today...I've been having trouble with my knee and wondering if I should modify the exercises at all? I'm just worried about the squats and the step-ups. I've had trouble with my knee for about three weeks now, I hurt it while I was running. I'm going to the doctor on Wednesday. Any suggestions…
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Stage 1 - Concerned I'm Not Burning Enough Calories
I just started Stage 1 on Sunday and did my "B" workout yesterday. I know we're not supposed to do any cardio but if I don't I'm not burning enough calories. I've been strength training for 2 1/2 years now and always start my workouts with 35 mins off walking on the treadmill at 3.2 MPH, 7 to 9% incline. That combined with…
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Whey Protein Powder
So I have resigned myself to the fact that there is no way I'm going to eat over 100g of protein per day without a supplement. I tried adding some powdered milk to my coffee - ew gross!!! I hope the protein powders taste a little better. Which ones have y'all tried, and what were your experiences?
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Stage 1 Calorie Questions
I just started NROLFW on Monday and I am wondering about calorie intake. I know there are numerous posts on this but I can't seem to find any (maybe I'm blind) on people's experiences with eating at the suggested non-workout and workout numbers. I calculated my own and on workout days I need to eat 2200 calories and 1956…
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Warmup & Warmup sets
Do people do the warmups in the book or would a walk suffice? Also - is it important to do the warmup sets before each exercise? The book wasn't very clear! (so far I do all my warmup sets with body weight before doing any of the actual workout - but only to familiarise myself with the workouts.)
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NRoL for Life
I'm only part way through it, but I think I like this one better! So much more flexible and some really good key points/explanations. It is pretty much addressed to middle aged+ but there's nothing that makes it applicable to only hat age group - it's totally adaptable/challenging for wherever you happen to be. LOTS of…