-
How much cardio do you do?
I'm new to NROLFW (finishing up my third week) and I'm wondering how much cardio you other NROLFW-ers do? I'm doing easy 15-20 minute jogs/biking on lifting days, and then 10 minutes HIIT and 10 minutes cooldown plus 15-20 minutes stretching on non-lifting days. So, not a lot. I'm hitting 5 days per week, but only 20…
-
How do you feel about being in the weights room
I remember when I started this program, I was so scared of going in the guy's domaine. I had no way to not be noticed. I am a girl I am a 4'11'' girl I am a 4'11'' squishy girl that had no idea what she was doing But really, it was just in my head. In fact, I can say that yep, they look at me. I really can't blend in and I…
-
Should I increase my calories?
Before I started NROL, I had my deficit set to a pound a week, or 1550 a day. When I started NROL I bumped it up to half a pound or 1800 and I've been making an effort to get more protein in. I started the workout on November 1st (I'm toward the end of Stage 1). I don't do a whole lot of high-intensity cardio; I walk…
-
what to do before starting?
Hi all. I just ordered the book and can't wait for it to arrive. I've had a lot of success in the past with weight lifting so I'm excited to get back into it seriously. While I wait for the book to come, is there anything anyone can suggest I do in the meantime (workout wise) to start preparing? I've been doing light…
-
A new ``new rules of lifting`` book coming out soon
http://www.amazon.com/New-Rules-Lifting-Life-Muscle-Building/dp/1583334610/ref=ntt_at_ep_dpt_4
-
Doing it at home
Has anyone been able to do the program at home with just heavy dumbbells and a barbell? Due to family circumstances, I can't get to the gym. But I have stuff at home. Are there any modifications that you know of instead of using the pulling machines, ect.?
-
Pulley Machine
Sorry, this is a Noob question. My gym has this pulley machine: I was going to sit on the floor and do the seated rows, but my husband talked me out of it (and the gym was crowded, so I wasn't gonna argue). So I used the seated row machine :tongue: ( The machine at the gym has upper and lower options on each side) Tonight…
-
following the diet...
Ok, so this may seem a little embarrassing. Alright. It is embarrassing. But here goes. I'm adding all the extra protein to my diet and i ham having some unsavory side effects. GAS. ugh. Anyone else having this problem and if so, what are you doing about it. PS this might be the most ridiculous post i may have ever writte.…
-
Calorie Intake
I know that this has been posted on here before but I haven't found a straight answer (it's entirely possible I didn't look hard enough). What is your calorie deficit? So far mine is at 1lb loss/week (so 500). I know the author discourages this and encourages more calories, is it a necessity to change it?? I definitely…
-
Does anyone else worry that we're doing too many reps?
I keep reading that you really shouldn't do too many reps and that over 6 or 8 you start getting into endurance. Thoughts?
-
I hope this helps!
http://www.myfitnesspal.com/topics/show/416542-i-hope-this-helps
-
Starting Stage 1 - 12/1/11
Anyone else getting ready to start in December? I just got the book this week. I will read the book, set up my logs, write out my goals, do some meal planning, etc. between now and Dec 1. I also will review the Phase 1 workouts and determine if I need to make any modifications due to some past injuries I've had and some…
-
Intervals?
So I'm about to finish up Stage 1 and start Stage 2 and I noticed one of the workouts includes Interval Training. Anyone got any advice on interval training protocol for someone without access to any sort of cardio machine? Also, I'm not opposed to running or biking outside, but it is winter and I live in the mountains, so…
-
I suck at push-ups!
Like you would not BELIEVE. I can barely do a single "regular" pushup. At first I was doing them from the knee and even that was difficult - I could do maybe five in a row and then I'd have to stop for a little rest. Then when I was reading my copy of NRoL over, I saw that it said not to do them from the knee because that…
-
Pregnancy and lifting....
what is your thoughts on the two combined. I have no intentions of creating new life for a while, but I would like to be in the best shape of my life when we are considering another baby. I will be talking to my MD prior to any future pregnancy about my current workouts and their potential impact on our health. How would…
-
Definitely stronger!
I'm about to start stage 4 tomorrow. Even though I don't see a noticeable difference in my appearance I know I am stronger. I went to the shooting range with my husband yesterday. He owns a .22 semi auto and a 9mm semi auto. I used to only shoot the .22 because it was easy and couldn't handle the recoil of the 9 mil. I…
-
thinking of starting... need advice!
i am looking into starting NROL but was wondering what my workout schedule would look like. for those of you that do it, do you do it 5 days a week? or do you do it 2 days a week and still add in cardio (even though the premise is to get off the treadmill!). i love running but i know i need to do more strength training and…
-
Push Presses > Me
Seriously. :( What moves are harder than others for you?
-
Stage 1 with a Knee injury
Help I'm really enjoying Stage 1 and only have a couple of weeks left, but I feel down stairs 2 weeks ago so took a week off to rest my knee and got back on it last week. My knee today is really painful and the doctors have told me to leave the gym alone for a couple of weeks :sad: I really want to get this stage done but…
-
Well I found new muscles
.....but they are my pec!!! Not sure how I feel about having s muscular chest. At least it's only visible after I lifted!!!
-
Those who've been with it: What kind of results are you gett
I love lifting, so I am thrilled to start this program. But, I'm not where I want to be weight/size wise, and certainly not body fat-wise. I get that I need the extra calories because even with eating them, I wake up HUNGRY. So I trust mostly, and intuitively feel mostly that I will get the body I want out of this--get…
-
The wrong deadlift . . . oops
So I realized last night that I was doing the wrong deadlift. I've been doing straight leg or Barbell Romanian deadlifts in Stage 1. I wonder if I can do more or less weight with the plain old barbell deadlift. I was talking to DH about how sore my back muscles were from deadlifting and he said "you're doing them wrong"…
-
Stage 6 - Anyone? Bueller?
Seriously hating this stage. Maybe I'm just getting tired of NROLFW? I did Workout A today and - 10 sets of 2 reps of underhand pulldowns? This is such a pain logistically. And forget the negative chin-ups - that was a disaster. Clearly I need more upper body strength. This week has been a struggle for me on this program.…
-
Wide-grip deadlift from box
I'm in stage 4 and I'll do workout B for the first time tomorrow. It's the same grid as stage 2's workout B so the wide-grip deadlift from box exercise is back. EEEK! I tried to do the exercise as described when I was in stage 2 but I gave up and did conventional deadlifts instead. My problem was I couldn't "roll the…
-
Have you still lost weight?
I'm curious, as the book says I should still be losing fat and gaining muscle while increasing my calories by nearly 1,000 from my prior extreme calorie deficit/ton of cardio diet I was following. I'm psyched about my expectations following this, but also a tad fearful. I still want to drop fat, and yes, for me I would…
-
Injury in the weight room
I got injured in the weight room. Blood everywhere. Yup. LOL. I walked by the chest press machine and bumped my hand as I passed by, on the edge of one of the metal handles. It hurt. But I didn't reallize I was bleeding until I looked down and saw blood on my shirt from my dripping bloody finger. YIKES!! All I was thinking…
-
Extra calories
I just started following NROL4W this week and I'm very excited about it! I have my second workout today. The thing I'm concerned about is that I'm somehow not eating enough. I have three meals a day from the book plus the two snacks and the post workout shake. With all that food, I'm still hitting only about 1800-1900…
-
Progress photos....
http://www.myfitnesspal.com/blog/Rachel6503/view/i-still-hate-my-thighs-progress-photos-170094
-
NROLFW + marathon + calorie deficit = ?
It used to be so simple. Once upon a time, if you wanted to run, you ran. If you wanted muscle, you lifted. More recently, mixing it up seemed to be the healthy approach. In the last decade or so, runners have been told to incorporate lifting into their routines to prevent injury, improve body composition, straighten…
-
When Should I Start?
Hi everyone! I am new to this group and wanted to ask a question. I would like to start this program but was wondering If I should get to my goal wt first? I am about 10 lbs from it. I know that is not much and I have always been active and in the past have done programs with light wts and compound exercises.....so I guess…