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rest periods....
okay i need you all to tell me that i must take the rest periods between sets.....i just have a very very very hard time not just moving onto the next moves.....it's annoying to me to just stand around watching the clock...sometimes i end up walking to the other end of the gym to get the wts for the next move or to return…
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Sweat
Kind of an odd question but I was just wondering - are any of you noticing that you sweat less as you progress through this program? During Stage 1, I would sweat like CRAZY during my workout. Now that I'm at Stage 3, I still sweat but it's not nearly as much as it used to be. Have you noticed yourself sweating less? I'm…
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The burn!!!
OMG... I started the NRLW programme on Tuesday. I've done workout A and B once and the day after both, my buns and hamstrings were/are killing me! I'm sure this will get better but man, there's no way I could think about doing anything on my "off" days! I also discovered thanks to this group that I misread the Workout A…
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Question stage1:
I am looking for some answers and hope someone can explain it to me. Question: Stage one workout A: Squat what does it mean workouts 1,2....3,4...... and so forth? From what I could understand is that I will be doin the same squat so am I gonna be doin 2 consucevitve sets of squats then rest then do another two consucevite…
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Stage 1 Questions
Okay, I have no idea if this is even going to make sense but here I go. I'm confused. So workout A, exercise A has listed: Squat Workouts 1, 2 - 2 sets, 15 reps, 60 sec rest. Workouts 3, 4 - 2 sets, 12 reps, 60 sec rest. Workouts 5, 6 - 3 sets, 10 reps, 60 sec rest. Workouts 7, 8 - 3 sets, 8 reps, 60 sec rest. When I…
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No gym?
Wondering if I could do this program without a gym? I have free weights and a weider home gym and I'm looking getting some more equipment (more free weights, maybe a bench). Thoughts?
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January Start
Hi, I'm new to the whole weight lifting thing and I can't wait to start this regimen. I'll be starting in January and my book won't get here til later this week. I was wondering, does anyone have any before and after measurements. Also, will it be necessary for me to have someone to workout with? Other than that, I am…
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Newbie: Running and NRoL4W
I'm not a 100% clear on how to incorporate running into my workouts. I enjoy running and yoga, so as of my 4B workout tonight I've been running indoors on a treadmill for 30 minutes after my weight routine. I do my yoga on the recovery days. Just wanted to hear thoughts on whether this is 'maintainable' for the duration of…
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What's this all about?
So I know I want to start exercising and especially strength training, but I don't have workout DVD's or a gym membership or anything (and don't particularly want to pay for it.) So I was searching through the threads here on MFP and found a lot of people recommending this book. They have it at my library I know, and I do…
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New Scale!
I bought a new scale today. It's one of those that calculates body fat%, muscle%, water%, BMI, and BMR. Of course it also tells you what you weigh, lol. It told me I am 21.5% body fat. Ideally I'd like to get below 20.5 but I don't think that will ever happen since I don't know if I have that kind of dedication to…
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Hi, I'm new and have diet questions
Hi, I'm Amy. I'd never done any weight lifting in my life before I joined the Y on December 1st. My neighbor asked me to join a 7 week weight loss challenge with her and it gave me the incentive I needed to stop sitting on my butt. Both the challenge trainer and the trainer at the Y really promoted strength training as the…
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Still confused by calorie intake
Ok so you know I've been following new rules for a while(I'm on stage 5). My goal with this program was to lost fat and to gain strength and muscle tone. I read the book. I re-read the chapter on calories. So he put my maintenance at just over 1500 and workout days at around 1800. However, in order to lose fat don't you…
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What to do next
I have been thinking about where to go after I finish this program. Then I remembered I have a book called The Women's Health Big Book of Exercises. It has every conceivable exercise for every body part plus several workout plans plus guidelines to make your own workout routine. It also has a nutrition guide(they recommend…
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i just started, but have ? for ladies of all stages.....
Today I did my first workout and it took me less than 30 minutes to complete. My question is: How long does it normally take you to complete your workouts in stage 1, 2, 3, 4, 5, 6, and 7............... I'm curious as to how much time i'll need to allott for later stage workouts.
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Cool down exercises
tl;dr Didn't cool down. What should I do next time? The long version I did a trial run of Workout A Stage 1 at the gym on Thursday. I wanted to see about going into the free weights area and how I was going to manage the workout. I also wanted to see how long it would take me, so I would know if I needed to go before work…
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Jackknives for NROL4W
I failed miserably doing these tonight...I fell off the ball so hard I thought I bruised my knee, but I was just being a baby. I know the book says not to find substitute exercises, but I might have to cheat
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Finished stage 1! :D
My goal was to finish it by Monday, so I'm a bit ahead! I realized when I checked the book that I was supposed to reduce the number of reps as I went along... I didn't really do that. I almost always did 2 sets of 15 (I did fewer for pushups and lunges because I HATE them and more for cable rows and other exercises that I…
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Water retention?
Hello! For anyone who has been doing the program for a while: did you notice an initial increase on the scale? I noticed the scale jump up this morning, which I assume is water retention from starting a new exercise routine (I'm definitely sore LOL). How long did the initial increase last?
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It's here!
Can't wait to read it through this weekend!
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I'm confused
Ok so according to the log sheets, there's 4 work outs. But there should be 8 because Stage 1 is 6 weeks long if you do it 3 times a week right? So what's work out 1 - 4 for stage 1 squats? I start this today, and I don't feel I have a good grasp of the situation. Should I be doing squats 4 times today? or is it work out 1…
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Newbie has more ?s....
So, i'm not new at lifting. I've been lifting for about a year off and on, but started a heavier lifting program in October. I lost the trainer i had through my employer (they laid him off), so i got interested in NROL because i felt i was lacking direction. i like that i don't have to think about what my workouts are…
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Need Motivation or Inspiration?
Another MFPer posted this earlier today and I thought it belonged on our thread. Great article. http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ I'm looking forward to completing the NROL4W program so I can move on to my own customized workouts. Now go pick up something HEAVY! :wink:
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Progress!
Hi Gals - I posted a blog entry with my progress over the past 6 months (including 7 weeks of NROLW stage 1): http://www.myfitnesspal.com/blog/agthorn/view/6-months-on-mfp-169606 :smile:
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Advice? Just started. Not sure I should keep at it.
So I just started NROL4W yesterday. It was my first work out using the Alwyn designed exercises. I couldn't get through any of the reps even with just body weight and today I can hardly move because I am so sore. The pain kept me up last night, and this morning, it takes a couple minutes just to get out of the damned chair…
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Befores and Afters
It never dawned on me to take before pictures back in March, I'm a little dispondent about that now. I am starting my first bulk next week. I've decided to coincide it with entering Stage 2, so I'm going to have dh take my befores tonight, and I'll update them monthly as I work on making the temple into a fortress. Pretty…
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It shows!!!!!
I went to a different gym today, and after my warmup, the trainer stopped me and says "you must be a runner." I said "not really, but I like to sometimes - lately I mostly only do it as a warm up or intervals" He said I was pretty fast :-) Well, I've definetly gotten faster, but I was only running my 1 mile warmup (7 mph)…
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starting today...
I just got the book in the mail and started reading it over the weekend. I've got my chart all ready and today after work I'm heading straight to the gym for Stage 1, workout A. I can't wait!
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Completed First Workout - Results & Questions
I finally bit the bullet and started this program yesterday... Originally I was going to wait until after the new year, but after Christmas I just couldnt wait anymore and figured there's no time like the present to get going! Anyways, after my first workout; I just have a few questions for those of you who are a bit…
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your success stories on the program
Hello i just ordered this book im interested... I was wondering if there are anyone out there who have actualy started losing fat on the program. I just started looking into the weight lifting to try and lose fat and get muscle. i lost 70 pounds in my20 and kept it off til here recently i did a lot of cardio then. I tried…
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How long are the different stages?
I'm waiting for my book to come in the mail and I just joined this group today! I'm so excited! :wink: How long are the various stages that you go through? Thanks!