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How long did it take
For you to see some bigger results in fat loss and inches?
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Sorry if I'm missing something
I am about to start Stage 3 and I am not sure what I am doing wrong...or maybe I am. I try to lift heavier every workout. Not working out so well. Does everyone leave a week off inbetween? I'm not seeing the results others are achieving and I so want to lift heavier? Not following the meal plan but I am *for the most part…
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Digital edition of NROL?
I looked for a print edition at both major bookstores in my town and neither had it. Is the kindle or iBooks edition OK? The one review on iBooks makes me hesitate, menntioning that the cross referencing and flipping around makes it difficult to use. I'd rather not wait to have it shipped, so I'm basing my decision to go…
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Trouble with conflicting daily cals
So mfp says I should have 1580 cals per day plus exercise cals New rules say I should be having on Non workout days 2257 cals Active workout days 2558 cals Strenuous work & workout days 2859 cals I am still obese and no where near goal and im not sure who to follow here. Been doing the mfp cals for a while now with very…
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Does anyone use dumbbells instead of barbells?
Hi ladies! I finally bought NROL4W and I'm starting today, but I only have my boyfriend's set of adjustable dumbbells and no gym, so barbells are out. Has anyone else modified the workout and used dumbbells, and how has it worked for you?
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When you started?
Hi, I'm planning to start Stage 1 on Monday, and I'm feeling a mix of excitement to try it, and nerves/anxiety that I'll make a complete *kitten* of myself or not be able to do a lot of the moves (ex: I 100% know I cannot do a full standard pushup right now. Even one, so I'll have to modify, but I have no idea how long it…
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Taking a week off between stages
I was wonder if any of you take a week off between stages like the book suggests. I would definitely benefit from the off week, just don't know if I can, going to the gym is such a habit now. It would give my foot a needed bread ( plantar fascitis) and my body a break for the pre workout. So, do you take a week off or keep…
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I'm tired; having hard time w/cardio since upping weight
Hi all, I've been doing Stage 1 of NROL 3x/week for 5 weeks now. Prior to starting NROL, I used to do 6 days/week cardio with some paddleboarding (primarily core/resistance) thrown in on top. Although I have cut back significantly on cardio, I still need to teach 2 spin classes per week, and they are much longer and more…
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Not working for me.
Yesterday was the first day I did my first workout and I loved that, and i tried to eat well yesterday but failed. So today i was determinded to eat amazing and do everything right. I was seriously feeling so good bragging to my husband that ive kept my carbs in check and ive almost reached my protein goal, and then i…
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Inspiration stories/pics?
I'm wondering if anyone else has "goal" photos or stories that inspired you to get started lifting or keep lifting? The thing that got me started was seeing Kelly Ripa one morning on tv and her triceps were bulging as she spoke and gestured! I don't know if she lifts, but it sure looks like it. All I know is that, even…
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What about cardio?
I am considering starting this program. I get that too much cardio isn't the way to go, but isn't some cardio necessary for a healthy heart? Does the book address that? Any help or answers would be appreciated!
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What do you do on off days?
I just started the program. Prior to starting, I had been running most days, as well as riding my horse 4-5 days a week. A few days a week I was also doing a crossfit class. I don't want to overtrain, but I had completely stopped losing weight (no drop since November). So trying to shake things up a little by going heavier…
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EARLY morning workout question
I am finishing Chalean extreme in three weeks and thinking about doing NROL4W next. I will need to go to a gym since I need some different equipment that I do not have at home. On many days, getting to the gym can only happen at 5 am. I never exercise in the morning and even though I leave for work early (6:30), the…
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Another person with a calorie question
Maintenance for me is 1900 calories. However, I'm also exclusively breastfeeding the little cherub in my avatar which is supposed to add another 500 calories on top of that for a total of 2400 calories/day. Back when I was eating a lot of junk food I could easily go over that and still be hungry. However, these days I'm…
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Doing this without a personal trainer
Hi all, I am starting the program very soon but will be going it alone. How do I learn proper form? Do you think that its best to get a personal trainer for a few sessions so i can learn how to do the exercises correctly? I am crap at squats. My knees always go over my toes.
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Repeat of Stage 2?
I am just about done with my 4 workouts for stage 2... for some reason, I don't feel like I've improved much... what are everyone's thoughts on re-doing stage 2 for another 4 workouts each (totaling 8 workouts)... I just don't feel like I've gained as much as I did with Stage 1.. Has anyone done this or can anyone offer…
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NROLW and training for a half marathon
Hi, I am training for a half marathon so jog 3-4x per week. Will I be okay doing this program along side the jogging? I dont want to stop jogging. Also, I currently aim for a calorie deficit as I still have a lot of fat to lose. According to the book, running a calorie deficit is okay but just wanted to know what everyone…
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considering buying this book
Hi, Before i take the plunge i just wanted to ask a few questions to find out what the diet side of this is like and whether all the exercises are planned for you or whether its more a teach you the foundation then you go off and develiop on your own. I have read burn the fat, feed your muscle. I try to follow the high…
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Question about Protein: Does it matter which supplements we
Hi, I'm starting NROL4W on Wednesday and have never really taken protein supplements. Well, apart from ProtiDiet bars i used to get when on an eating plan. I was wondering if i could have ProtiDiet products rather than shakes? I can provide nutrition info if needed!!
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Exact Order...
Ok, so this is probably a stupid question and I'm sure I'm over thinking it.... I'm halfway through Phase 1 and up until last night I haven't had any issues. The gym was PACKED yesterday and every.single squat thing was being used. I had already spent about 10 minutes on the elliptical warming up so I didn't really want to…
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Before and Afters???
I am getting ready to get started this week and I was wondering if any of you would be interested in posting some before and after pics for some motivatilon?! Also, if you dont mind including the time between the pictures so I know what to expect as far as how long it will take to see some results!! Thank you!!
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Ladies around 5'10 & 160LBS I need HELP!
So my friend just sent me a text ... "Yeah I lifted but I dont want to lift more then 10 lb weights because I dont want big muscles" :grumble: I've told her a million times it doesnt work like that that we dont produce enough testostrone to bulk up etc... but she doesnt believe me and also thinks im nuts! So I am wondering…
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NRoLfW Friends Please :-)
Hi All, Would love to have some supportive friends on here who are also doing the NRoLfW program. I haven't started yet. Got the book yesterday and am ready to start the workouts either tomorrow (Friday) or Monday! I'm Aussie and 24 years old (nearly) :-) 174cm / 5'7" SW 75kg / 166lbs CW 69.9kg / 154lbs GW 65kg / 143lbs…
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Not enough
I've always lifted weights but not super heavy. I'm starting Stage 1 on Monday. I know he says not to add anything to the workouts listed but in Stage 1.....there just doesn't seem to be much. Did you really not add to the lifting? I want to get the best results possible without killing myself. I will say.....I can not…
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eating clean?
I've seen this term alot on the form, forgive me if its in the book that i haven't read yet, but what does this mean? Is it just like protien shakes and chicken? Doesn't it get bland? sorry just confussed. Also, I'm 30 pounds over where i want to be, should i lose some body fat before starting program or start immediatly?…
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Question about rest days
Ok, so, my gym is closed on Friday and Saturday for Easter break this week so that means I can't do my workout on Friday. I also lifted today. Should I just go ahead and workout two days in a row and go tomorrow or wait till Monday which means 5 straight days without lifting??? What would you do?
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Stage 2 Horizontal wood chop
any advice for the stage 2 horizontal wood chop if I dont have a cable to use? I Dont understand the floor alternative either...Are there any videos or anything?
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What I learned(long summary)
So did only 6 not 12 in Stage 7 which I really enjoyed but just got to a place where I am ready to increase intensity and variety. This program has been hugely helpful for me for many reasons. It finally got me into a structured and challenging strength training program which I have never done. I have definitely seen big…
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Finished Very First Workout.... Not Sore
Is this a reason to up my weights? Truth be told, I didn't use any weights.:blushing: Except for a resistance band for the bentover rows. My husband, former lifter (kinda), told me that I should start with no weights so that I don't over-do it. So, I listened to him, and the workout was tough. I was sweating and it felt…
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Doing cardio after NROL4W
I am going to do Zumba immediately following NROL4W. Do I need to drink a protein drink during Zumba or can it wait until after Zumba?
