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Thinking of starting the program
Hi, I am joining the gym this week and a friend recommended the book and program. I haven't gotten it yet, but I wanted to say hello, and I'm looking forward to learning all about it and being part of this group! Dani
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Finished. Now what?
I finished NROLFW in 8 months. A little about myself: I have never been a "skinny" girl. I was always just a little bit "thick" After I found out about mfp, I started logging my food and becoming obsessed with the "You will weigh ___ much in 2 weeks." I went from 135 pounds to 114 pounds. I always thought after I reached…
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jefit app to log- anyone available to share routines?
Hey everyone! I started NROLFW about a month ago and have really enjoyed it! I've been using jefit to log my routines, and I love using my phone. It is a pain to create the routines, though, and I was wondering if anyone has them available to share for the rest of the stages?
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Fatigue
Yesterday I did my first Workout A in Stage 4. I felt pretty good at the beginning, but somewhere during the sets of static lunges my energy just gave out. I attempted to continue with the planks but I couldn't hold it for even ten seconds without my arms shaking like crazy. I rested for a minute or two and tried again,…
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Warm up/Cool down
I am still on stage 1 and was just looking for feedback on warm up and cool down. I did Chalean Extreme and sort of modify that warmup/cooldown she used. I try to do low weight reps of the exercises in the workout and some light cardio for warm up. For cardio, I focus a lot on my hips since I have a lot of tightness and…
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Where do i begin?L...anyone care to help a sister out?
Hi Ladies, I bought the book, i belong to a decent gym and I want to do this program, but I am totally confused as to what my routine should be? I would reeeeeeeeeally appreciate some help, I know most of you are way ahead of me and you may have no patience for me. I'm hoping someone out there remembers her first week? A…
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Adding HIIT
Those of you who do HIIT with your workouts--do you use the workouts in the book? Or something else? Do you do the HIIT after your lifting workout is done or do you HIIT on the following day? Can you give an example of what your current HIIT is and where you are in NROL4W?
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workout apps?
Does anyone use a workout app to track NROLFW progress, and if yes, which one?
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What do you guys plan to do after you finish the program?
I like this program but it will end in a few months (I started stage 3 and do 2-3 times a week). My thoughts are to repeat the book at higher weights OR do super charged OR switch to strong lifts What will you do? Or have done? Or think is a good idea and why?
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When working out is less important
So I really want consistency in my routine but I have night school 3 nights a week. I go to the gym on all off nights and once on Saturday. I have little wiggle room. Today is my off day and I should go. I am motivated to go. I want to. But I feel guilty. My cat has an unexpected condition and we need to tend to him.…
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If I knew then what I know now....
I am on my first week of NROL4W. I am looking for advice from those of you who have already started/completed/on your 2nd+ time through. What words of wisdom do you wish someone had shared with you when you started? * What worked for you? * What didn't work for you? * Any tips/tricks that helped you? * Did you follow the…
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What equipment do I need
I would like to start getting into lifing a little bit and I have heard good things about this book but I have one big question. What is the basic equipment I would need? I would like to start doing everything at home then switch and go to the fitness center here. There are no personal trainers at the gym since it's a…
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BWM Video?
Howdy, folks. I am starting Stage 3 tomorrow, and I am pretty sure I know what a jumping squat and lunge look like, I'd love to see it in a video. I thought I'd seen a link to videos somewhere around here, but I can't find them tonight. Anyone want to help me out? Thanks! :happy:
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Friends with open food diaries
I am hoping to connect with friends with open food diaries that are lifting and eating more than 1200-1400 calories a day and who try to eat a lot of protein. I love getting ideas from others especially on diet. Please add me as a friend, I'd be grateful!
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Trouble Sleeping
So I remember the book says something about how the work out affect things like sleep. Lately, my sleep has been very light and I feel like I am half awake all night long. What am I doing wrong? This is not typical for me. Anybody experience something like that?
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Feeling discouraged :(
Ladies, I am feeling so discouraged! I'm at the end of Stage 2, and have yet to see any physical changes progress I lift 3 days a week, do yoga once a week and run 1-2 days a week, and I eat about 1750 calories a day with 40/30/30 carbs, protein, fats. My weight has not gone down one ounce, and my body looks exactly the…
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Supercharged?
Has anyone bought or tried the New Rules of Lifting Supercharged program yet? It's on my amazon wish list and I'll probably order it soon. I have 4 more Stage 7 workouts left if I don't decide to repeat. I'm not sure if I want to do Stronglifts or Supercharged, or more likely a hybrid between the two combined with running.…
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From NROLFW to 5x5
Hi all, I have completed stage 1 of NOLFW and even though I enjoyed it, after a lot of reading and research, I have decided to move to 5x5 due to its simplicity. I have just completed workout B, and I have found it to be so much easier to navigate around the gym and just to complete. Has anyone else moved from NROLFW? How…
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Substitute for lunges?
I did all of NROL4W and sucked it up. I just finished Basic Training II of NROL Supercharged and it's time to face facts - I cannot handle lunges. They hurt my feet so much! I don't want to stop the program, but I don't know of too many substitute exercises and lunges appear to be in every single stage (for good reason, I…
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Not sore; am I doing it wrong?
I'm not experiencing a lot of soreness after workouts, not even on the day after. I'm in Phase 1, just finished Workout A (8) on Tuesday. I'm squatting between 75 and 95 lbs, and I'm deadlifting between 85 and 105. My shoulder presses, lunges and step ups are between 20 & 25 lb dumbells in each hand, my rows are between 75…
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Equipment
Hi all, I've just ordered Nrol4W and will be starting in 2 weeks time. I don't have access to a gym so will be doing all my workouts at home. Sorry if this has been posted before but I looked on the forums (and on google) and couldn't find the info. What equipment do I absolutely need at home to do this? And what extra…
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What's your schedule?
I am hoping to start NROLFW next week and am trying to decide on a schedule for working in both lifting and hopefully a bit of cardio. Is anyone willing to share their schedule? How many times a week do you lift/do cardio and on what days? How many rest days do you have?
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Lifting Question
I just recently started lifting weights again. I find that I feel swollen or bloated now (not muscles right after workout but jeans too snug). Diet hasn't really changed & this is my third week lifting 3x per week. I know that you can hold extra water while healing. So my questions are how long does this swollen/bloated…
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Stage 2 Questions
I am printing my stage 2 pages and I am excited to begin. As I am reading through the plans, I wonder why intervals are with workout B when it seems to be the longer workout? Am I right with this? Has anyone switched the intervals to workout A? I truly stink at deadlifting. I always feel like I am going to do something…
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How much cardio are you doing?
Curious to see how much cardio others are doing?? I understand rest days. I've scaled back quite a bit. I have a lot of weight to lose though. 50+lbs. I've recently started lifting again and love it, but am wondering how much cardio i should incorporate. Days a week? Intensity? Thanks in advance! New to this group, read…
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Thank you all
Thank you all for your help and advice whilst I have been doing stage 1. I have decided after reading and researching a lot that I will not be doing Stage 2 but I will be attempting Strong Lifts 5x5. As I work out in the morning, I wanted something nice and simple - stage 1 was, but stage 2 looks more complex and time…
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So confused...
Hi everyone! My name is Kelly and I am new to this group. I bought the NROL4W about a week and a half ago and I have yet to put the exercise context of the book to use. Honestly I am so confused by the phase 1 workout schedule and honestly I am a little intimidated by the workouts :ohwell: Do any of you have any links to a…
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Anyone else starting over?
I completed the program in December and got pretty lazy after that. Now I am missing the hot physique I used to have while I was lifting! I started with stage 7 this time and it was a good build up. Now I 'm back at stage 1 and I'm changing it up a bit. I looked at stronglifts 5x5 so I am taking a little from that and…
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Lifting heavy
I lift weights a couple times a week, but no free weights over 12 pounds so far. I would like to start lifting heavy to build more muscle, but I am not really sure how to get started and I have never used this kind of equipment at the gym before. I have always wanted to try some stuff out when the gym isn't busy, but I…
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where do I begin
So I started the new rules of lifting for women a few months ago. (About4 months ago) However, I completed six stages. As of today, I still lift weights but not as heavy as before. I want to work my way back up to lifting heavy weights. My question is should I start at stage 1 or continue to stage 7. What would you do?