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Well today I did the deadlift as part of my Stage 2 routine. I tried to let go of the bar as it touched the ground. But I found that it was delaying my lift. If that makes sense? So I ended up letting go and regripping as needed (usually around #5) and for the last 5 of my 10 rep set I rotated with the mixed grip. So I'm…
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Those numbers didn't include the deficit. It used the calculations of my RMR (1377) and multiplying it by 1.2 on my nonworkout day (1652) and multiplying it by 1.4 on the workout days (1928). So it didn't include any deficit. That is what was confusing me as well. Sherry
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Thank you so much! :) I will try the mixed hold for sure. I really appreciate all the responses. Sherry
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I have been doing both also. I am brand new to running - but not to lifting. I was lifting before - but more in the Body Pump class format. So the lifting heavy is new to me. I do everything on different days. I do C25K on Sunday, Wednesday, and Friday and do NROL4W on Monday, Thursday, and Saturday. I also love my cardio…
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Ok - success on Stage 2 finally! :) I found that if I go to a different branch of the YMCA where I workout - they have different equipment. So I went to the "slow one" and they had the bench and risers in the weight room - yay! :) So on Saturday I did workout B with the bulgarian split squat - I used the bench and 3 risers…
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Thank you - I appreciate the input. I need to just chill and relax and not worry so much about following the rules exactly. :) Ha ha... sherry
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That helps - I think I'll try moving my front leg out a bit. It was humorous - I'm sure - me trying to hop on my front foot to get it further out. :) Ha ha...but it might be easier with a step a bit higher - or using a chair or bench. I'd prefer that actually - I had to go to the aerobics room to get the step and wait for…
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Ok - another question for Stage 2 people. I did the bulgarian split squat. I used a step bench with one riser on each side underneath. It actually hurt my foot when i put it upside down. I found I was putting my foot up on my toes like the lunge on the A workout. So is the problem the bench isn't high enough or too high?…
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When I exercise I wear a HRM - I know that for weight lifting it isn't supposed to be accurate - but for workout 1B tonight for me which includes the intervals - it showed I burned 339. I eat 1700 a day plus my exercise cals. So I just added it on there. I figured there were enough workouts that elevated my heart rate so…
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I am on Week 5/Day 3 - I did that run (jog for me) on Sunday and I'm definitely repeating it - I couldn't run the whole 25 minutes. But I made it 11 which is further than I've ever ran before. I have never been a runner - but I can do a spin class, a kickbox class - makes no sense. But I'm determined this time! :) So for…
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I did the Week 5 Day 3 dreaded one today. And I did have to stop - part of my route is a gradual hill in my neighborhood - so I stopped when it started inclining because I was already knowing I wasn't going to make it. So I made it 11 minutes. So my main goal was to beat the 8 minutes from Friday. So my next running day is…
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Ok - I did my first stage 2 workout on Saturday! Not that I did it well - but I did it. Like all of you - the push press felt awkward - and the static lunge - my lunge felt awkward - probably due to the fact I raised my back foot on a bench (weight bench) at the gym - so it might have been too high. I had to hop my front…
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I did really well! :) I am one of the stupid ones (talking about me only here..lol) that didn't measure or take pictures before I started. So I plan on doing that before I start Stage 2 next week. I think I'm taking the week off of weights this week so I am ready to start fresh on Monday. I lift on Monday, Thursday, and…
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Thank you everyone! I thought that since I actually ran the entire "time" distance today - that I felt good about moving on for Friday (my next running day). So I appreciate your feedback. The app I use is Run Double - I really like the app - I have the Sirius XM smartphone app and run to my satellite stations (I actually…
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Two questions! :) Tomorrow I do workout 6B! yay! :) So - I did the squat rack for the first time on Monday night. I went right up to a guy near it and was like "are you done"? He seemed surprised but said yes and I moved right in and did it! :) Woo hoo! Anyway - using the bar on the rack - is that what you guys are…
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I'm about to head to the gym for 5B - looking forward to deadlifts vs. squats. I never can get to the squat rack - it is always monopolized so I've been using the bars and that is a lot harder (for me). So I like my B workout more than the A workout - so far at least! :)
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Thank you all so much! :) I appreciate it! I'm excited! I'm anxious to see how I do in a real 5k! :)
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I do the workout plan - but not the calories for the same reason listed above. Due to my age the calorie counts are extremely low. It has my BMR as 1350 ish. All the other calculators estimates 1650 ish. So I'm eating at 1700 + exercise calories and still losing. I am 5 ft. 4 and over 35 so I think that is why. Sherry
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Ok - I'm starting 5A I think tomorrow. It is when the sets move to 3 for each exercise. So does that mean I'll do squat, squat, squat, push ups, seated row, push ups, seated row, push ups, seated row, step ups, jacknife, step ups, jack knife, step ups, jack knife? Just making sure. And one other question - does one set of…
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I have been increasing my cals for quite a while now - yes I am one of those who rips the bandaid ever so slowly! :) I weigh in on Wednesday. Last week I showed a 1.4 gain - was irritated - but thank you to the sticky posts I stuck it out - and didn't worry about it. Still kept with my heavy lifting days (NROL4W) and C25K…
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Ok - that is the same number I got - so I feel better about it now. :) I always doubt myself at this stuff. :) I think I will go ahead and increase. I've been hesitant to add the protein shake on my lifting days. I will start by adding that in for sure. That is 3 days a week. Thank you again! :) Sherry
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Thank you Lucia. I am pretty sure that is what happened because so far with all the increases in cals (from 1200 to 1600) - this is the first gain I have had. :) So I'm putting on the clothes that are a "bit snug" and using that as my indicator. I did my C25K workout today and will be doing another NROL4W workout tomorrow…
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I was doing Body Pump before I got serious with NROL4W. I decided to go ahead and focus my workouts on NROL for now. I agree with the fact it might interfere with your workouts. I have heard it is more of a cardio workout because of the high reps. It definitely is a good workout - I have the muscles to prove it! :) And it…
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Ok - I have a question. I have been following the threads for a while and for the past few months I have gradually increased my cals from 1200 to 1600 (as of this past Weds.). Anyway - I am one of the rare ones (don't shoot me) - that have been losing every single week even with the increases. However - one change besides…
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Thank you all very much! :) My gut is telling me to go ahead and increase as well. Since I increased to 1500 a few weeks back I have steadily lost every single week. So I'm going to 1600 and see if I'll still lose or if I need to back up to 1500. I figure 1580 is close enough to 1600. :) Sherry
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This makes me feel lots better. I did my first NROL4W workout on Saturday - and then did my first day of C25K (yes I'm crazy) on Sunday. And today I had my usual stuff for breakfast and lunch and was still starving! :) I was wondering what was going on. I'm still trying to figure out calories so am at 1500 (net) right now…
