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Cardio Inbetween Lifting
Hi All, On my off days (STAGE 1) from the program Im doing about 30 minutes of cardio. Is anyone else doing cardio in between or just lifting? and if you are just concentrating on lifting why are you not doing cardio? Thanks ladies :)
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Protein shake after workout
Hi, I see in the book it recommends you have a shake after your workout. I train at lunchtime and sometimes before dinner. Should I still have my shake followed shortly after by lunch or dinner? Ive tried the shake after a workout and 10 minutes later Im still hungry. Thanks for your feedback
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Weight Lifitng gives women a happy moment?
http://medicalxpress.com/news/2012-03-female-orgasm-sexual-pleasure.html Well there's another reason to keep doing this programme. :laugh:
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Gaps between stages
So there is going to be quite a gap between Stage One and Two for me. Due to illness I've been unable to complete my last AMRAP of Stage One and will need to try and get it done of Friday. The problem I have is fitting in the longer workouts in my 12 hour work days and due to my work shift I am now having to take roughtly…
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HI, cardio junkie ready to try heavy lifting
Hi all, I'm a NEW RULES newbie (not new to MFP), spin and dance instructor, cyclist, and stand-up paddleboarder (SUPer). (Actually SUP is more core and resistance than cardio). I have taught group strength classes, however only using 10 lb weights and of course using 128 bpm music in order to keep time. According to the…
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Starting NRoLfW - Question/help please
Hi There, My book got delivered this morning and I LOVE it!! I have just gotten to the point where I have worked out my maintenance calories as per the book's calculations. It is suggesting that I start out on this for stage 1, and assess reevaluate from there. I have been on MFP for a while now. Been taking it seriously…
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Need Alternate Moves
I'm on Stage 1 and I'm having some issues with a couple of moves due to a sprained wrist I sustained at the beginning of March. I can't bend it without discomfort and when I put weight on it, it causes me pain. The two moves which are problematic for me are the push-ups and prone jack-knife because it requires me to bend…
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MFP Goals - what do you track?
Hi There, Just curious as to what NRoLfW followers track in terms of food goals in MFP? Did you change what you track as to what the book sees as important? I am currently tracking: Fat Protein Carbs Sugar Sodium Thinking maybe I should change this, but not sure what to. Any ideas?
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Working out how many calories you should be eating
Hi, Page 62-67 Chapter 7 of the book explains what your calorie intake should be so I tried the RMR equation example on page 63 and didnt come up with 1254 calories :/ 795 + 7.18x64(kilos) = 1254? I got 51339.52 lol WHAT AM I DOING WRONG?
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NROL4W on Nook
Hey, I'm thinking of starting this program and want to get the book, I was thinking about getting the nook edition. I was wondering if anyone here had it on their nook and liked it - are the illustrations usable? Does anyone take their nook with them to the gym? I'm in the 'figuring out what the heck I want to do' phase,…
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Anyone completed or near completed all stages?? Success Stor
I am about to do my third workout of Stage 1 today & I'm concerned that the workouts are to short. I’m used to going to the gym 4-6 times a week and doing half hour cardio and half hour mid sort of weights each visit. I really need to gain muscle to slow down the effect of Rheumatoid Arthritis on my joints - I hit a…
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home modifications: use of sandbag instead of barbell (and s
Hi. I'm only on stage 1 and i suspect that this isn't going to work for the entire program and i'm going to have to go to to a gym eventually. But i thought i'd share this. I don't have a gym membership (poor student) and i don't have the room for lots of fitness equipment either. I only owned a few barbie weights and a…
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Weight Lifting Straps
I'm in Stage 2 and I'm having a lot of grip problems in the wide grip dead lift on a box. It feels like my legs/glutes can go much heavier, but my hands and forearms are really barely able to do the 2 sets of 10 (I'm lifting about 90/95 lbs). I was able to lift a little more in the regular deadlifts in Stage 1 and my hands…
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About to start stage 2 - help!
Im just reading up on stage two as Im not far off from starting it. It says to doeach workout four times. You think I would get this after doing stage one. I'll be lifting three times a week. Does this mean I do workout A 4 times which equates to four days and Stage B the same? Therefore I'll be completing this stage in…
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Starting Monday!!!
Hi everyone! Just wanted to share my excitement for starting NROLFW on Monday! I have it all planned out and am ready to see what I'm made of and build more muscle! I will be doing the 8 week program (plus 2 special workouts, so technically 8 1/2 weeks). I'm very weak now, plus am carrying around quite a bit of weight…
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New to the program...some advice pls
So I have started this program today. I did workout 1A from stage 1. Was finished pretty quicklycompared to what I am used to but feel like I worked for sure. Question: this is what I plan to do please give any feedback... Sunday: HIIT cardio Monday: Weights, 15 min cardio (cool down) Tuesday: HIIT Cardio WednesdayL:…
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My friends keep tellling me I will BULK!
Help! This starts to worry me, I know I shouldn't be, but it does. So how do you ladies feel about this? I don't want to go massive!
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Running too ?
Hi all! My apologies in advance if this has already been asked, but I'm curious about your schedule if you are also a runner. Run after lifting? Run on non lift days? What works for you? I'm not a high mileage runner, but plan to keep training while trying this lifting program. Thanks in advance!!
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Initial weight gain
So I have completed Stage 1 workouts 1 and 2. I start workout 3 tomorrow. I was 135 at 5'5' and 43. According to the book I am to eat 1930 on workout days and 1650 on non-workout days...but..I have gained 5 pounds in a week. My question is..should I go down to fat loss calories..or stick it out with the maintenance. Its…
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Cardio and lifting on the same day
What do you guys think of this? http://www.myfitnesspal.com/topics/show/504130-why-i-m-not-for-cardio-and-resistance-concurrently Basically it's saying that when you do cardio and lifting on the same day, your body fights for resources and they sort of cancel each other out. Before NROL4W, I was doing cardio (running,…
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Not Hungry...
well this is strange, but since i switched to high calorie diet i am never hungry...on days i work out i'm not netting 2000 like i should be but i'm just not hungry and i don't want to force feed myself. i'm also overweight and looking to cut some weight and i do better on a lower calorie diet, but when i'm eating lower…
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Front squat/push press problems!
I cannot for the life of me figure out how to do these! It seems like the bar is either resting directly on a shoulder bone or squishing up against my neck choking me. Also, if my forearms are parallel to the ground/perpendicular to my body like in the description, then my fingertips are back behind my shoulders, so I…
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I'm not sore? Not hard enough?
I'm on stage 1. Done 4 workouts now. the first 2 i did i was really sore the next day afterwards, and sometimes even the day after that. Now i'm not sore at all. On workout 3, it felt just way too easy. So i doubled the weight i was lifting in workout 4. Thought for sure i'd be sore today, especially since it felt quite…
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Stage 1 - Lunges and deadlifts?
I'm halfway through stage 1 (yay!) and I have some questions about lunges and deadlifts. Lunges : I have a lot of trouble doing them with weights. I can do maybe 10 before the underside of my thighs - can you tell I'm bad with muscle names? - start to hurt and often I even fall down, sinking onto the extending knee. It…
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Complete beginner - help
Hi all I'm Link, I sorry that this is another beginner topic but all the ones I've found are (obviously as we are all different) different to my goals. I'm 28 years old, mostly around 155lbs (up and down) and 5ft4 I've lost weight from eatting healthier and smaller portions. I really want to start strength training. I have…
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Work out partner
If there is anyone in the Poway, CA area (North San Diego County) who is a member of L.A. Fitness and would like to have someone to work out with, along with a little encouragement and a little back-up when invading the "weights area" of the gym--PLEASE contact me. It gets a little discouraging working out on your own all…
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Stage 1 Worries
Okay, before I started this program, I lifted fairly heavily for about an hour 3 times a week. After lifting, I would be fairly sore the next day which I took as a good sign. Anyway, I've been doing this program for two weeks and I'm increasing my weight, but I'm very rarely sore after a workout. Is this okay??? I just…
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Step up Substitute
Kind of a weird quedtuon for such a straight forward exercise but let me explain. At my gym the steps and risers are kept in the aerobics room which is locked during non-business hours. So this morning early I'm at gym and darn it it's step up day. I tried using a lifting benchnut it's higher and padded and I reall pulled…
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i know im slow but......
I am having a hard time figuring out how to do the exercises for stage 1! I have the printable sheet that list workout 1 workout 2 workout 3 workout 4 (and6 different slots) but in the book for ex., under squat is says 1- 8. How am I suppose to follow this? I know workout A & B are on different days but how many sets each…
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Just started and question about tracking on MFP
Hi! Started Stage 1 today! I feel great!! So excited!! but...I have questions on how o track on MFP Before today my goal was 1200 daily calories plus eating back my calorie defecit. As of today however I know I need to change all of that to what is recommended in the book. I still wouldn't mind losing some fat so according…