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Shoulder Injury - Advice please
Hi, I recently restarted the program with a friend but previously I was on stage 3. We're in stage 1 and did workout B on Thursday. Somewhere during the workout I made a teeny tiny tear in my rotator cuff. Eff. So now I'm sidelined BUT really not wanting to lose any progress and gain inches back because I have engagement…
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Holiday/ break question
Hey everyone, So I'm currently on stage 1- I've been taking it real slow because I have hyper mobile joints and don't want to get hurt. Anyway, I'm going to stay with my parents for 2 weeks over the holidays, and I'm wondering whether I should a. Find a gym or b. take a break (been doing level 1 for 5 weeks on and off so…
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& that's a wrap!!
I started in February & took my time working through the stages lifting, 3x a week mostly! I'm eating at a slight deficit but lots of protein. I should've kept track of increase in weights. Oh well the proof is in the pudding, I'm down 38lbs and the last time I measured (in July) I had lost 14 inches off my waist alone!!…
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Diet -- I can't do those dinners!!
I'm getting ready to start this program. I'm excited and hope I can stick with it. Friend me if you'd like... I need encouragement! So reading thru the book I'm looking at the diet. I think I can do the breakfasts, snacks, and lunches for the most part. I'm gonna try to buy cottage cheese and try it, I could never eat it…
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Starting my Program Tomorrow
though i am still haven't finished the book, i checked topics, downloaded schedule and starting my program tomorrow, hope this program works for me, only thing i am dreading is eating 2057 calories as per Fat Loss calculations (-300 calories/day), i hope i eat right amount of carbs and proteins, usually my proteins are too…
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Doing Normal Squats instead of FSSP- Stage 2
Hi everyone, I felt like I was just getting the hang of the squat in stage 1 and now it's all changed in stage 2. You think it would be OK to continue doing the normal squat that's in stage 1 instead of changing? Thanks
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Form during deadlifts
Hi all I was doing deadlifts yesterday and a lady in the weight room pointed out I wasn't keeping my spine curved as it should be. This freaked me out, I don't want to lift with improper form and risk getting injured. Question: Do you lift alone or with others, or with a trainer? I lift alone and thought my form was good,…
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do you even out calorie overages?
A curiosity question. If you were over, say, by about 1100 calories across the past four or five days (cough), would you work to even it out by cutting some over the next few days or just say "what's done is done" and move on? My, er, friend might have overdone it a few days this week, what with seeing all the family and…
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NRoL4W and Focus T25?
I have completed stage 1 of NRoL4W and am considering adding cardio. Does anyone do both programs concurrently? If so, what is your schedule?
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Losing weight?
Hi there! I hopped on the scale for giggles this morning, figuring I'd have at least gained a couple of pounds from lifting, eating more, having just had my period, and consuming a beer both last Friday and this past Friday (typically if I have a drink, I have no weight loss at all for at least a week to ten days). I…
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Special Workouts
Hi all, I'm nearing the end of stage 1 :smile: Last workout B today, and then just the two special workouts. Do you think it would be OK to do the two special workouts on one day. As it's just one set of each it seems a waste of two proper training days. Did anyone else do it like this? Thanks a mil, :smile:
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Hello from Scotland!
Hello everyone, I've been enjoying reading posts on this group but haven't introduced myself yet, so hello! I live in Scotland and I have just started the New Rules. I am loving it so far. I'd love some new lifting friends who are in my time zone if anyone is out there... I 'break' the rules and continue to run as I can't…
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Total newbie and confused about protien
I am started this on Monday and I am confused, so here is my plan let me know what you think...Thanks in advance for the help. I am 38 yo, 200+#'s, workout currently 5 days a week. 3 Days jogging 30 - 60 minutes, with cross training, with body weight only, 2 days a week. I have being doing this for about 4 months. I did…
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stage 1 question
Starting today. I can already squat 6 reps of 120lbs. The first stage says to do two sets of 15. I know that I can not do 15 reps at 120lbs, so should I lower to a weight that I can do 15 reps of?
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Recovering from Surgery
I purchased the book right before I tore my rotator cuff doing kickboxing. I'm back at kickboxing but my shoulder is really weak and still sore. I tore it 70% and had surgery end of June. I haven't tried a push up and can't lift anything over my head. I really want to start but would like to know from some of you that have…
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Modificating Workouts to All Upper or All Lower
Has anyone done NROLFW and modified the workouts into all upper and all lower body? I want to start, but I think it would be easier to fit in running (I love running) if I could alternate upper and lower body rather than all full body workouts.
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A couple of newbie questions
Hi there, I've been lurking in this group and reading lots of threads over the past few days and yesterday started NROLW. I have a couple of questions I'd like some input on, if you could help. I have the calorie chart that many of you link to here (http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-di…) and…
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Cardio after workouts or on non lifting days?
Hi everyone I am in stage 1, workout 5. I normally do my cardio(interval running for 30 mins) on my non workout days. But I read recently that doing hiit after workouts is more effective for fat loss. Since Weight or rather fat loss is my primary goal,should I be doing it after I finish my workout? I feel so tired after…
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Measurements Gain! :-(
Hi, I'm more than halfway through stage 1 and this morning decided to take some measurements as I was curious. I measured under bust, waist and abdomen and they've all gone up by a cm or two!!! I'm so disheartened. I thought that the scale might go up but I expected a decrease on the measuring tape! This happen to anyone…
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Helpful tool for newbies!
So, I don't know about any of you guys, but I am not a huge fan of bringing a clip board to the gym to track stuff. One thing I always do have on me though is my phone so that I can listen to music. I went ahead and made a "phone friendly" excel file that I just pull up when I'm at the gym and edit right there using a…
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Let's be friends?
I am looking for nrolfw friends for motivation & support! I log every single day & my diary is kept open for friends. <3
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Moving to NRoL4W
I've been doing weight workouts for 6 or 7 months with quite a bit of success (quads and hams now pretty good, glutes and arms better but still need work). I'm just now moving to the NRoL4W program...did the first workout tonight...I feel like I'm cheating or something. I'm used to spending 35 to 45 minutes lifting and…
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Warming Up
Does everyone warm up the way he suggests in the book: by actually lifting weights that are 50%/75%/90% the weight of the weights you're going to lift? It seems so close to what you'll actually be doing that it'll be a waste of time. I was thnking that my 10 min cycle to the gym would be warm up enough. Sorry if this is a…
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is it possible with free weights
i was going thru the book and my question is is the entire program possible thru Dumbells ? or barbell is necesary?? my college gym has only dumbells.
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calorie question
i want to start the programme with cardio and deficit in eating. what are the results do you gain any muscle being in a deficit
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Muscle Knots
Does anyone have problems with these? I have a ton of knots in my shoulders and back, especially around my shoulder blades. I've been taking magnesium, which my chiropractor suggested, and trying to get in my protein, especially after lifting. Been drinking atleast 8 glasses of water, most days, and I've tried using a…
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One quick question for you gals....
I've just purchased the NROLFW book and am about to start in the next day or two (when it arrives)... however, I don't belong to a gym, I only have weights at home (up to 50kgs/110pds). I have an Olympic Bar and Dumbells that will change weights, I also have a swiss ball and am considering buying a 5 or 6kg medicine ball.…
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People Who Gained During Stage 1, HELP MEEEEE
I love this program. I love doing the exercises and discovering that I'm so much stronger than I thought I was, and seeing myself gaining strength is incredibly rewarding. I love getting to eat more than 1200 calories per day (even though I'm on a 250 deficit most of the time). I feel better physically and mentally, and…
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Starting today 1 September
Hi I'd love to have some friends to work alongside me.
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Anyone starting on Monday (Oct 20th)?
Or any day around Monday? I bought the book last week, read it on vacation last week and have spent this week scoping out all of the equipment in my gym and trying some of the exercises...program starts on Monday. Anyone else doing the same? My main issue right now is my fear of the man-cave aka the weights room, there…