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Depends what you are marinating the veggies in... watch out for pre-bottled sauces - they can have a lot of sugar or sodium. I recommend checking out Paleo eating - tons of good recipes! Examples: - Everyday Paleo - Civilized Caveman - Dessert Stalker - PaleOMG
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LOL - Do, or do not... there is no try! (Yup... love Nerd Fitness!) He mentions that you can jury-rig something if you have two chairs and a pipe/broom handle, etc... anything that can hold your weight... I realized after I put in chin up bar that most people would have them up too high... LOL! DUH!! :blushing: SO STIFF…
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This post and Jenlwb's reminded me of INVERTED ROWS! Which are work-ups to full on chin-ups/pull-ups! I read about them on this awesome website: Nerd Fitness... here is a link to them... http://nerdfitness.com/blog/2009/11/06/inverted-row-are-you-missing-out-on-this-great-exercise/ The best part is that you can do them…
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Hiya Ladies! I finally got to do my 3A1!!! (I've had to sit out for a MONTH due to injuries) ARGH!!! :sad: But I finally got to do the dreaded BWM! HOLY CRAP! I could barely walk afterwards... I'm nervous about how tomorrow is going to feel!!! LOL. Miss Maggie - I think he suggests a "pullover" to replace the lat pulldown…
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Sorry I've been AWOL ladies... fighting back to back injuries (first my neck from falling asleep in my chair... then my back when I was horseback riding). I'm so discouraged and frustrated. I had JUST finished phase 2 - and was SO looking forward to the KICK-*kitten* Body Weight Matrix when it all started. Now I just found…
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I facebooked the author and asked him that question - unfortunately, no app - no plans for an app either. :( Bummer!! I just use the pre-made up sheets available on the NROL4W website and print them out...
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I agree with Yanicka. Do your best with what you've got. Aim for higher protein. Aim for lower carbs - but don't beat up on yourself it you don't hit "ideal" porportions... you have to find what works for you - what kind of food makes you feel healthy and do you feel the best physically? That's what you go with.
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Don't give up!!! Don't, don't, don't give up!!! The Squat/Press kicked my butt the first time too - as Kunibob says - it will get "less weird" the more you do it - and you will be AMAZED at how fast you can push the weight up there. I started with the 45lb Olympic bar and barely, BARELY made the 2x10... my last workout I…
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Under "cardio" section there is a "weight lifting" one. But it's pretty unrealistic... 120 calories burned for 40 minutes of weight lifting?!!
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Welcome!! I'm just about finished 2 as well... This forum is FANTASTIC. So helpful - and so much encouragement!!
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If it were me - I'd jump back in at Stage 2 or 4... I wouldn't want to go through all of Stage 1 again and since 4 is a duplicate of 2 and 5 duplicates 3... depends on how much you were enjoying the program - how much farther you want to go with it? What is your plan for when you have finished it? Are you moving on or…
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OMG - I loved the Hunger Games... I could not put it down... SOOOO good. Can't wait to see the movie!!! I moved from doing HIIT on the treadmill today to actually running in my gym - 1 min hard, 2 min easy. WOW - so much more work then on the treadmill... I am FEELING my workout today!! Did my last 2A today!! Yikes... the…
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The first phase is totally like that. I felt the exact same way... like: "ummm, that's it??" Stage 2 gets way harder! I think Stage 1 is just a settling in phase for people that have never lifted before - it's to get your form down and get comfortable with the basics/the weight room before loading on the weight. :) Good…
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Form all the way!! Upping the weight without proper form is asking for injury!! I can understand feeling a "set back" but remember - this is a 6 month program! 2 weeks will not make or break it. Personally, I really feel like Phase 1 is just a "settling in" phase and that the real WORK of the program doesn't start until…
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I think if you're careful with your diet and you follow the program you will ABSOLUTELY see results by August! I noticed changes after Phase 1 for sure... but if you're an experienced lifter I would say you could compress Stage 1.. It's mostly geared towards newbies that need to get comfortable lifting and in the weight…
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2 more workouts for me... I'm just about to head over to the gym for my last 2A!! Holy COW it goes fast... funny how intimidated I was by this stage and I have LOVED it... now I'm looking to that Body Weight Matrix and thinking... gulp! Yikes!!!
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I have it on my iPad - and it's kinda annoying because all the page numbers don't acutally correspond... and the images aren't necessarily on the same page as the write-up of the moves. If I had to do it over I would get the paper copy.
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I was getting sore knees too - watch that you are breaking at the hips first and not going to far forward with your knees... they shouldn't go past your toes at the most! I try and keep them more over my ankles when I squat... There is a great thread here with videos on proper form... I'll try and find it and bump it for…
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Despite my profile pic...deadlifts scare me too! LOL I second everybody's advise on here - especially the go slowly with adding weight. Stage 1 is really about - getting your form right, getting comfortable rather than pushing the weights high super fast... so get comfortable and confident with the form before you increase…
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That's AWESOME and INSPIRING!!!!!!!!!!! WTG Laurie!!!!!!!! WOOT!!! Gill - I think that's brilliant! I'm so glad you are finding a way to carry on while honouring your body!! Two thumbs UP!!!
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Just did the "modified" B workout substituting Phase 1 Workout B Abs from NROL for Abs... So with the substitutes the ab section of B becomes: Super set: 1. Anti-Rotation Static Hold (think wood chopper, only on your knees, and no motion... just hold the handle at your belly button for 30 seconds each side) 2. Elevated…
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I don't log. Used to - and I was miserable. Hated counting the calories, hated the restricted calories, hated how I felt, hated the guilt... a lot of negativity. THEN - I found the NROL4W which gave me permission to EAT more... THEN I found Primal Blueprint which gave me permission to EAT more and to EAT FATS!!! All the…
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LOL... my lunch bag shrunk! (Or... I'm just packing WAY more food now because I'm STARVING ALL THE TIME!!!) NROL4W (and the Primal Blueprint) have completely BROKEN my negative relationship with food!!!
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So... I facebooked the author about the "crazy crunch section" of Stage 2 (yup - totally did), since in his last two books (NROL for Abs & Life) he doesn't recommend crunches anymore... He replied that it's totally fine to keep doing to workouts like Alwyn designed them in NROL4W - or you can read NROL for Abs and…
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You certainly are NOT a wuss!!! I was using the pre-weighted bars (in the gym) for my squats before I was confident enough to use the squat rack... I eventually was forced over to the squat rack because I couldn't press enough weight to get it into position for my squats! I like the chair suggestion by Miss Maggie... I was…
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Just finished my first S2 WB... HOLY CRAP. Those Bulgarian Split Squats... OMG. My first set turned out more like lunges (too wide a stance) but my second set were proper form - wow... there IS a difference... Wow wow wow. Stage 2 kicks Stage 1 BUTT!!!
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Not "flaming you" but I couldn't disagree more. I found MASSIVE improvements when I started incorporating HIIT into my training and I am SO not an elite athete... check out this link... an excellent article on the benefits of HIIT and Weight Training over "chronic cardio."…
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I'm the same way - felt like I had worked out hard - and at the end of each said to myself "Yay - I'm going to be sore tomorrow!!" but never more than just a little bit stiff...
