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2 questiosn
I'm half way through stage 4 and realizing that the ab portions are not challenging my any more. I still do the plank, but on the other other workout I do incline bench and captains chair with straight leg lifts. Any one else changing it up? What stage did you see the biggest results. In stage 2 my husband told me my legs…
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Newb with ? about equipment from home
I want to do NROL and I've read through the women's book and am currently browsing through the men's book. My hubs and I currently have only one car so I'm limited on getting out much right now as he works and I'm a SAHM. So...a gym membership is not in the works. I want to get enough equipment to be able to start and…
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Starting tonight - calorie intake?
Hello everybody! I'm starting tonight and am very excited. A little history about me - I lost quite a lot of weight on MFP last year. I did this by netting 1200 calories and exercising pretty much 6 times a week. I initially started with cardio, but around the last 5-7lbs or so, I started to go to body pump 2-3 times a…
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Weird exercises and what I think is the genius of NROL4W
I'm now into Stage 3. I won't lie. I did NOT like stage 2. Too many weird things that required more balance than strength, it seemed. And the Cuban Snatches and now the YTWLs. Ugghs. They got me on lifting heavy and now I have to do all this 5# ****? Grrr. Except. The YTWL's are only slightly different than the exercises…
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Lack of cable system for pulldowns/rows
Hi all, Just wondering if I'm doing myself a disservice by not getting my hands on some kind of pulley system. I did stage 1 with the alternative exercises- pullovers (instead of pull downs) and bent over rows instead of seated rows. There is no suitable gym for me, and I've already bought a ton of equipment at home, can't…
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Are you doing, or have you done Stage 6?
I've decided to do it. Today was my first day on Stage 6 and I don't know how I feel about it. I pounded through it in like 25 minutes so I supplimented my workout with a 2.5 mile jog. For some reason I was thinking that it was pull ups instead of chin ups . . . I can do chin ups already so for my first set of negatives I…
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Measurments?
Hey all! I'm Becky and I just finished my fist week of NROL4W (did Phase 1, week 1, A..B..A). I LOVE it. I was just curious how often everyone is measuring themselves? I was thinking after every phase? Happy lifting, everyone!
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Question about Step-Ups
Sorry if this has been asked before, but I can't find anything when searching. With the step-ups, is one set equal to the amount of reps for each leg? For example if it is 2 sets of 15 does that mean 15 on each leg x 2 for a total of 4 sets? It is clear regarding lunges in the book, but not really about the step-ups. TIA!
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Dumbbells for Barbells
Hi everyone! My name is Kathy, and I'm new to NROL for women! Just began my first workout today, but had to do some modifications, as I do not yet have a barbell. Therefore, I'm using dumbbells in replacement for the barbell squat, and also using dumbbells (dumbbell bent over row) for the cable seated row. I'm hoping this…
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Started March 1st - Questions
Hi, all. Just wanted to check in to introduce myself - I'm Lauren. I just started NRoL4W on Thursday. I'm 27, 5'8 and I have about 40 pounds above a healthy weight. I've been logging my food on MFP seriously since January, though I've been around for a while. I've been doing very little exercise - a walk here and there, a…
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Diet?
Are you following the book or something else? I'm pretty much doing what I want as far as food and custom designed my macro percentages instead of following the book. As I'm gluten free I found that I could adapt the book's diet as long as I wanted to hunt and search down appropriate gf options, but that just sounded like…
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Lifting Gloves - <3
I bought some weight lifting gloves. Aaaaah! MUCH more comfy!!!
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Hunger and when to eat
I have a couple of questions about hunger and calories, and would really appreciate some advice. I'm a newbie, and I've just finished week 3 of stage 1. The hunger has really taken me by surprise - I am getting SO hungry, but not on the days I lift. I'm messing with the rules, in that I'm using the hunger as my guide…
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Need advice about some clothing!
So, I went ahead and bought my swimwear for this summer. I ordered it online a size smaller than I am now according to their charts based on my fat loss goals. Here's the thing: The bottoms fit perfectly. The tops are snug. They don't look bad in the mirror, they just fit a bit tight when I have them on. In general, I need…
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nrolFW LOG
OK please help! I am trying to understand how to log phase one of the workouts. I don't even know where to start because I am so confused. Phase 1 is supposed to be 1 month, and I never thought I was this dense, but apparantly I am because I have absolutely no idea how this works and how to log....Can someone please walk…
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Stage 1 Question
I started Stage 1 on Monday evening. My workout looked like this: Squat: 1: 15, 45lb bar. 2: 15, 45lb bar Pushup: 1. 8, 30 degree angle Seated Row: 1. 15, 45lb Pushup: 2. 8, 30 degree angle Seated Row: 2. 15, 45 lb Step Up: 1. 15 holding 10lb weights Jack knife: 1. 4 Step Up: 2. 13 holding 10lb weights Jack knife: 2. 8 My…
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RMR
So kinda getting confused. I downloaded the spreadsheet that has stuff where you plug in your numbers. Now my question is..how accurate is the RMR...it says 1242 for me... (43 yrs old...137 pounds..5'5")..but other sites put me closer to 1400. The last time i went to the nutritionist..my BMR was measured to be 1401.. So…
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calorie intake
Ok so I am freaking a little reading this book (Female Body Breakthrough - the other one hasnt arrived yet). It says to do your body weight x9 cals for low eating days and x15 for high cal days. Is this really x your weight in pounds? At the moment I am a massive 236lbs so that would be an insane 2124 for low cal days and…
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Stage 1, Day 1 and looking for feedback. . .
Okay, I started the program today and here's what I did weight wise, etc. Dumbell Squat - 15 with 15 lb weights on each side (felt a little light) Dumbell Squat - 15 with 20 lb weights on each side Push-Up - 15 at 45 degree angle Seated Row - 15 at 70 lbs (felt a little light) Push-Up - 15 at 35 degree angle Seated Row -…
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Progress Question
Hi Everyone, :wink: I am really inspired by all the support and helpful advice everyone gives on Nrol4W. I wanted to ask you all a question. I have only been on MFP for a couple of weeks now and discovered this group last week. I have not had a chance to get the book yet, but I do have a question about progress. I am a…
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NROL4W vs. P90X?
If anyone is familiar with both programs, is one better than the other for building strength? I'm competing in the Spartan sprint in June and trying to determine which would be a better fit for me to increase my strength for the obstacles. I intend on running to train for the cardio aspect of the sprint.
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TENNIS elbow, wha?!
I've been experiencing some pain in my left (only left) elbow. I Googled "weight lifting elbow pain" and apparently I could be giving myself tennis elbow. ...wha?! I read that requiring my forearms to work really hard (lunges, deadlifts, I'm looking at you) can cause it. Rest, ice, stretching, and forearm-strengthening can…
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Insulin Resistance and Macros
So I am going to start the program today...I fluctuate between 135-137..I have PCOS, insulin resistance, hypothyroidism. I lost the last 10 pounds by eating Paleo. I have now switched to Primal..but miss my bread..so I do eat it once in a while. So my question is...what are your macros if you have either PCOS or IR..and…
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Finishing Stage One! Major progress :o)
I'm at the end of Stage One and doing the AMRAP workouts, mostly for the psychological boost. :smile: I'm doing them at the weight I started with eight workouts ago. And the final tally for today, Workout A, is: FIFTY squats with a 20-lb barbell TWENTY pushups (girlie-style) TWENTY-FIVE reps at 70-lb on the seated row…
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Question Re: exercise on other days
Trying to figure out my exercise schedule... There is a class at my gym, Les Mills Body Pump, that I really like. I hate to "give it up". The class uses barbells and does total body workout with them. The barbells are light though - the bar itself weighs hardly anything and then the for squats I use 20-25bs. And we do TONS…
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new =)
hey girls I just recently bought NROLFW and read it on vacation and am excited to start. I just had my bf % calculated and it is 14.7 and now I am cutting back on cardio and doing mostly weights. I am 5'3" and weigh 110. Not sure where I should start in terms of calories. I am at 1600 and I will say I am nervous to up it.…
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Blog for obese women doing the program
I see the question asked here a lot (and one I ask too!) is 'will I keep losing weight doing this program' I know everyone says 'worry about inches' but as someone who is still obese, I want BOTH to go down! I can't find a lot of info about obese women doing this program so I've started my own blog. Hope you read and…
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Do you drink alcohol?
I've been focusing on running for the last year with some weight training mixed in, mainly to help strengthen my core and support my joints and ligaments for distance running. I've just finished up my season and I'm ready to start lifting to get ready for an endurance event in June. What I'm wondering is whether alcohol…
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Do you warmup?
I looked through the past threads (except for individual Stage threads), and didn't see any info on this... Do you warmup as extensively as the book suggests? I don't and it makes me feel so guilty! I have about a 3 minute walk from the bus to the gym, up a flight of stairs, then I start lifting. After lifting, I'll…
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Frustrated
I've been lifting, doing cardio (but not too much) and eating from 1700-2000+ cals a day (just took another test and my BMR is 2200 and I have 10 lbs of FAT to lose). I am having no problem eating and for the most part it is healthy eating. I just weighed myself and I am up 7 lbs and inches all over. Have no clue what else…