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Two Gym Funnies
Two gym funnies (feel free to add your own)... First, I listen to my iphone while I workout. I also use it in my car. I have the Curious George Soundtrack on there for the kids (plus I love Jack Johnson too). Anyway, I was already to do my squats earlier this week and what song pops up - Curious George. I'm sorry but you…
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Vegetarian Sources of Protein
I prefer a primarily vegetarian whole foods diet (but not exclusively), so the protein requirements for muscle building for me will require some extra focus. Tofu, beans and nuts definitely have protein, but you also have to watch the calorie counts for these items. I do also eat egg whites, but don't really want to do…
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Cool Blog
Hey- I found this great blog that follows someone's journey through NROLFW. Thought you might be interested. :) http://mealsandmiles.com/new-rules-of-lifting-for-women-recaps/ Have a great evening!
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Favorite recipes from the book
I'm following the diet plan at 40/30/30, I did cut off 250 from what the book suggests as maintenance because I'm trying to lose some body fat. I hope that all the protein I'm getting and the small deficit will allow me to keep most of my muscle mass. This week I have been trying a few of the recipes. I've tried the…
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What motivates you and what are your goals?
I'm brand new to this group and not sure where I fit. I've lost over 50 pounds, been in maintenance for almost one year (bouncing between a low of 121 pounds and my goal weight of 130 pounds) and am 5'4" tall. I turn 55 in March so I'm not a spring chicken! LOL When I first began my fitness journey all I wanted to do was…
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Weight machines
While my gym has a nice array of dumbbells, they are rather lacking for weights. For the seated rows, is the seated row machine an acceptable alternative or should I use a variation with dumbbells instead?
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Thinking about starting this program...
Besides buying the book, is there any equipment I am going to need? Certain weights? Also I still have about 30-40 lbs to lose.. would this program be good for me at this weight or do I have to wait til I'm closer to goal weight?? Thanks in advance :)
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Good for weight loss?
I just bought this book and I'm really excited because I used to be very big into lifting, and I lifted heavy. I also did very little cardio, and I had a very fit, very low BF% body. Many years later, I've put on 70+ pounds and need to lose it. I love lifting, and I lift heavy and build muscle easily. I know that muscle…
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Embarrassing question...
I'm on stage 1 just about to start wo5, I've started off squating 40kgs, shoulder press is 4kgs (cringe) seated row 25kgs, dead lifting 30kgs lunges 6kgs, wide grip lat pull down 25kgs. My issue is although I'm finding these ok I'm bleeding slightly after each work out, Has any one else had this issue? I'm on the mini pill…
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OMG I am SOOOOOOOOOOOO sore!!!
I did S1, W1, B yesterday. I think it was the lunges. My butt and my quads are SCREAMING. Any suggestions? Lower weight. Work through pain tomorrow? Take an extra day of no lifting before I do my next workout? I started working them on my foam roller (massage thing) but OUCH!
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Weight Loss while doing NROLFW
I'm doing this regardless because I want a strong body but I do have questions on weight loss. I've lost 28.5lg/62lbs in the past seven months. Due to time constraints I didn't do a lot of organised exercise. I walked for 30 minutes five days a week and played softball. I've just started my first week of NROLFW and am…
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Weird calf pain
For the past few days I've had a weird, persistent pain in my left calf. The last time I went to the gym was last Thursday but I didn't hurt myself there, and I didn't feel the pain there then or immediately after my workout. It hurts especially badly when I walk, although I feel pain even if I just press my fingers into…
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Possibly PMS but nevertheless
I am gaining. I have ONLY been doing NROL4W for 2 weeks so I am aware it cant be muscle gain yet. I am due to start TOM on Wednesday so it could be water weight BUT when I look in the mirror I am starting to see more midsection flab that was previously gone. I went from losing 7 lbs since startign MFP to only losing 3 as I…
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Whaaaaaaa!!!!
Starting the new rules of lifting next friday. Hopefully, really soon, some of you will do the same and we will have a discussion forum :) I am not done reading the book but right now I really like what I see. You have: Fat loss 1 (workouts A & B, one to 6) Fat loss 2 (workouts A & B, one to 6) Fat loss 3 (workouts A & B)…
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Olympic Bar Question (Stage One)
I did A3 yesterday and finally plucked up the courage to use the squat rack- there was nobody in the gym so that definitely helped, now I won't feel as nervous using it next time if there are loads of people there! Just one Q - I did my back squats with just the olympic bar yesterday just so I could practice my form etc I…
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Do I need a partner?
I haven't bought book yet but trying to get some more info to see if its right for me. I lifted in high school and college and always had a partner. Do you have to have a partner to do NROL4W?
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front squat/push press
hurt anyone else's wrists? What did/do you do about it?
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Anyone else started this week?
I did my first real workout yesterday. I have to say yesterday I wasn't really feeling it afterwards and was thinking about upping the weights, However this morning I can really tell I've done work. It aches but not hurts all over. I'm a real beginner and have never lifted weights before so this is going to challenge me…
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Question on the Diet
Im 109.8kg (approx 240lbs) I'm reading the diet and am confused if we're meant to eat exercise calories back. I'm only subtracting 300 from his recommendations. I'm obese and don't want to eat at maintenance (1600 which is what I eat and will hit the higher cals on weight days) but if I'm doing cardio (because I love it…
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Doing NRoLFW with a C25K program
After four LONG weeks my book finally arrived. Which means I can start next week. YAY! I have however, just started a C25K program. I have discovered an aboustle love of running. It makes me high. Am I OK to do this running with NRoLFW? I'm not doing either more than three days per week (if that for lifting, depends on my…
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NROL4W & my body dont mix. now what? Please Help!
i tried workout 1 the other day and was not sore afterwards (so i know i didnt lift TOO much) but ended up with the worst case of hemorrhoids i have ever experienced. I bet I could do some leg press work on a machine and be ok, but the squats, etc. with 40, 50, 60 + lbs is not something I am going to attempt again after…
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Well....I am done
I just finished S7W6 hummmmm For now I will start again at S1WA7 with a few more moves and go on until I find something else to do LOL.
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Unintended Consequences (embarassing)
yesterday i did workout 1. this was my first time using a barbell. afterwards, i had a hemorrhoid flare. bad. come to find out heavy lifting causes hemorrhoids to swell. i am so bummed because i am pumped to do this program, but am seriously worried that its not going to be good for my...situation. as i am right now, i…
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Just started stage 1 today...help....:(
I dont think I did this right. I tried rereading the stage 1 over and over to make sure I understood it. I have been doing some form of weightlifting for the last 20 years. I just finished 60 days of the Supreme90 program which was tough. I stopped at 60 days as the next 30 days didnt seem like it increased in challenge…
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OMG, I can't breathe
I have been sick since Wednesday afternoon. My daughter had a cold last week and I must have caught whatever it is, but it's way worse. My throat still hurts and it hurts to breathe. I was hocking up nasty green phlegm this morning. I'm not running fever but I do feel tired and weak. I haven't lifted since Wednesday and I…
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Getting Started - Adjusting Calorie Goal?
Hi All! I got this book a while back yet I am just starting to get into the real meat of it. I wanted to make sure I read the book all the way through before starting so I figure I will begin the workouts around the first of the year. I just got through the section about calculating the daily calorie goals for workout days…
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Starting Weights
Hi there - I have literally just got the book this week and am dying to start Stage One this evening. I just wondered how people came up with the weights they started off with as I have no idea? I do Body Pump but those weights are clearly far lighter than are going to be used for this. I am not a complete weakling but…
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what weight lifting can do for women...
This is a great article (with pictures!) I hope all of you will check out. It proves it's not just the number on the scale, and that weight lifting is really the best way for women to get sexy, strong and still be able to eat! http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
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knee pain?
Is there a way to modify these at all with knee issues? I'm going to do my second workout tomorrow and I'm a little nervous about the lunges, or would just getting a kneee brace work?
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Compliments = YAY!
I just wanted to share this with you all. I'm currently in stage 1 and at a new gym, so I've got my eye out for other women who might doing a similar thing. I've been feeling a bit lonely at the gym as I haven't found any gym buddies yet. I was doing my (50kg) deadlifts today and a lady who looked pretty buff came to the…