SparkPeople New Rules of Lifting for Women Team Messageboard This is a group for women following the program outlined in The New Rules of Lifting for Women by Lou Schuler. SparkPeople New Rules of Lifting for Women Team Messageboard Hello from Baltimore Hi all. My main fitness goals are to be more disciplined in my workout schedule, and to get strong enough to do full form pushups. A longer term goal that I cherish is to be able to do a pull-up. I'm 5'6" and currently weight 148. I've weighed as much as 210 and a few years ago lost 85 lbs over about 1.5 yrs. I couldn't maintain my weight at 125 without seriously restricting calories, and I got a little obsessed with being thin, so I don't have a specific weight loss goal. I also no lon... Mon, 21 Nov 2016 07:25:28 EST Has anyone actually followed the Nutrition Plan? From what I've read, it sounds like the nutrition plan in the book is outdated now. The author himself has said he now uses a simpler formula by Alan Aragon, but didn't mention whether it was for maintenance or lifting days. Looking through the posts here, I'm not finding many who've actually followed the plan in the book.. at least now without a lot of modifications. So..working out calories and percentages has been challenging. <BR> <BR> I'm trying to get a handle on what has worked for ... Thu, 28 May 2015 12:35:22 EST Stage 1 A: what type of squat? Hi, all! I'm getting ready to do my first workout, but I'm confused about which type of squat to do. It says to do the squat on 157. Does that mean body-weight only? The other stages specifically mention which type of squat (for example, Stage 7 workout 1 says to do the barbell squat on page 158), but this one doesn't, and there's no picture on page 157. Tue, 27 Jan 2015 11:38:07 EST Starting Phase 3 Next Tuesday, March 25th I’m starting Phase 3 of this program. Someone should join me!! <BR> Thu, 20 Mar 2014 12:38:26 EST Just saying Hello Long Story - short - been a Sparkie for a while now - - started quit - you know - so third time the charm - down 123 pounds !! Now working on toning !! Looking t hang and have fun while getting done - Karen Tue, 28 Jan 2014 15:51:35 EST Did you exercise today? 90 minutes NROL for Women <BR> <em>362</em> <BR> and <BR> <BR> 45 minute Power Walk with Denise <BR> <em>311</em> <BR> now getting ready to do Gin Miller's Step Reebok <BR> <BR> <em>386</em> <BR> <BR> I feel great!!! <BR> <BR> <em>381</em> Wed, 15 Jan 2014 13:42:57 EST Macros vs. Calories Im confused about the macros and calories. Im eating about 1810 to 2100 kcal per day (on the 300 kcal déficit). But Im completing my minimums macros before I even get to my mínimum calories. Right not Im about about 1650kcal for the day but Im already about the mínimum for macros. Sometimes I finish my macros before I even get to 1810. <BR> <BR> 1. What gives? <BR> 2. Should I keep eating if Im hungry? Or should I just wait until the next day and not go over? Mon, 13 Jan 2014 15:33:03 EST Just bought the book I'm going to read it this weekend - put together my program and start on Monday <BR> <BR> Anyone want to jump on board with me? <BR> <BR> <em>386</em> <em>381</em> Wed, 8 Jan 2014 11:17:38 EST How Do You Warm Up? <em>406</em> <em>417</em> <em>401</em> <em>418</em> <em>404</em> <em>413</em> <em>402</em> <em>416</em> <em>405</em> <BR> <BR> <em>101</em> It only took the Trainers at Curves 2 YEARS to convince me how IMPORTANT Stretching is. Now I wouldn't Dream of completing a Workout without Stretching. My Problem is with the Warm Up. I KNOW that it is an Important Part of the Workout, but I struggle with feeling like it is a "Waste Of Time". <BR> <BR> <em>314</em> I usuall... Sun, 18 Aug 2013 22:08:40 EST favorite food from the book? I just had cottage cheese and cashews and I am &#9829; &#9829; &#9829;! So good!! Too good! lol :D I am for sure going to have to make sure we always have that on hand. yum! <BR> <BR> What is your favorite so far? Wed, 17 Jul 2013 01:58:24 EST Started Today! Hi all. I just started this work out/diet today! I am really excited about it. Wed, 17 Jul 2013 01:37:49 EST JULY FITNESS MINUTES*** July 7 - July 13 = 33.16 Miles, 576 Fitness Minutes <BR> Average 82 Minutes A Day Mon, 15 Jul 2013 19:23:34 EST ***JUNE FITNESS MINUTES/ MILES*** <em>362</em> June 4 - June 2 - June 8 = 39.87 Miles, 620 Minutes <BR> Average 88.57 Minutes A Day <BR> <BR> <em>315</em> June 9 - June 15 = 32.31 Miles, 545 Minutes <BR> Average 77.85 Minutes A Day <BR> <BR> <em>324</em> June 16 - June 22 = 35.55 Miles, 615 Minutes <BR> Average 87.85 Minutes A Day <BR> <BR> <em>342</em> June 23 - June 29 = 51.22 Miles, 635 Minutes <BR> Average 90.71 Minutes A Day Sun, 30 Jun 2013 23:03:01 EST Diet I start the program today. The book said I needed 2k to 2300 cals a day. I am 5'8 and about 172 pounds and a size 10. So for me to be a healthy bmi I should be 163 or less. I know the book says to not focus on weight, but I set my spark page to lose those 9 pounds in 6 months or about .3 pounds a week. This gave me 1700 to 2k cals a day. I remember they did say if you must cut cals to do no more than 300. Do you think this will hinder me? How do I keep an eye on things? Am I just look... Sat, 29 Jun 2013 01:45:00 EST Post A Fitness Icon After You Spin The Spark Wheel <em>362</em> 2 <BR> 7 <em>311</em> Wed, 5 Jun 2013 12:00:02 EST your opinions of the Swiss Ball I'm in week two of Stage 1 and I have problems with the swiss ball. I can't stay on for prone jack knives, and the crunches don't do anything for me. Are my shoulders suppose to be off the ball for the crunches? I try to do it like in the book but I don't feel like it is right. It doesn't feel like I'm using my stomach muscles at all to lift my shoulders up. <BR> I'll keep going with the ball exercises, but I feel a bit useless doing them. Anyone have any input? <BR> <BR> <BR> <BR> Mon, 20 May 2013 05:44:21 EST Help Please. I'm starting the program this week.. and i have a question. i'm doing everything at home, and am happy to see that most of the exercises have home variations. but i don't see an alternate exercise for the Wide Grip Lat Pull Downs... anyone have any suggestions? Sun, 5 May 2013 16:14:27 EST Lower Body Lifting Question Hey everyone! I have a question for you all... I just finished up week 2 in stage 1 and am loving the program so far. <BR> <BR> I am working out at home and, whereas I understand my limitations with my lack of equipment, I am unable to go as high as I could lift with my lower body exercises. I don't have room or funds to purchase more at the moment so I am working with what I have. For squats, I had doing Goblet Squats recommended to me -- I have been doing the slow and low for the squats... Fri, 29 Mar 2013 16:29:47 EST Setting up at home Okay, I opened up the can so here goes...... <BR> <BR> I just bought the NRoLW and am completely new to it. I don't have the option of going to a gym and have very space and very limited funds available for purchasing a whole bunch of equipment. I am wondering: can I make this work at home? I have a step bench, adjustable dumbbells and a swiss ball. <BR> <BR> I am just coming off of a round of ChaLEAN Extreme I want to make this happen, I am tired of the cookie cutter DVDs and want to ... Mon, 11 Mar 2013 16:26:00 EST Is there any activity here? I am curious about this team. I jsut bought the book and am getting ready to dive into the program and would love to have some chit chat with it. Is there anyone out there <BR> <BR> ::echo:: <BR> <BR> <em>38</em> Mon, 11 Mar 2013 08:46:08 EST Question... I am wondering if the NROL is conducive to home workouts or if it is aligned more to gym type equipment? Wed, 16 Jan 2013 16:39:23 EST Is this an active team Hi everyone! <BR> <BR> I am currently almost to the end of the first stage. I must say, I love NROL4W. I think it's a great program! <BR> <BR> I was just wondering if this was still an active team? Is anyone out there?? :-) Mon, 26 Nov 2012 13:17:09 EST Starting over...well sort of I started NROL about two months ago but then went on a cruise....well you get the picture. So I'm going to start at workout 5A, Stage 1 tomorrow (I don't feel like I need to start COMPLETELY over). My goal is to lose 2lbs a week (hopefully). I'm really going to pay attention to what I'm eating this time (macro-nutrients and all) and tweak it as necessary. Wish me luck, ya'll! Sun, 18 Nov 2012 17:50:30 EST From deadlift to wide grip deadlift from box I was just wondering what you were using for deadlift weight when you ended stage 1 and your starting weight when you began wide grip deadlift from box. Did it stay the same or did you have to decrease? if you decreased how much? Thu, 1 Nov 2012 08:58:26 EST New Rules of Weight Lifting for Women BEGINNER! and I mean beginner as I have not even started it yet! I have been reading book and have made to nutrition part of the book. That I get, and I have been eating pretty well lately, and will adjust according to the suggestions, but I have not started with the lifting part yet. <BR> <BR> Here is my dilema, I had foot surgery in late July, just now getting back to walking and working out. My foot is ok, but no running/jumping stuff yet (per doctors suggestion). I am not a runner, but I do wal... Fri, 12 Oct 2012 11:21:49 EST Sell your book? I left my book on the deck yesterday and it rained. I can still read the book and see the pics - it's just very water damaged. <em>27</em> I know I can buy another on Amazon but thought I'd jump in here first to see if anyone has one they want to sell. I apologize if this doesn't belong here. <em>203</em> <BR> <BR> Kathy in Indiana Mon, 1 Oct 2012 15:06:50 EST The "special workouts" seem like pure baloney. OK, either I'm doing something very wrong or the "special workout 9A" is baloney. <BR> <BR> They say to do "as many reps as possible" with the weight you started at. It's somehow supposed to give you an idea of how far you've progressed. To me this is asinine because those first weights weren't challenging at all, just a token amount so I could work on my form. <BR> <BR> Here were my numbers: <BR> <BR> SPECIAL WORKOUT 9A Sets Reps Set 1 Tempo <BR> A 9/25/2012 Squat (page 157) 1 123 75 mind... Wed, 26 Sep 2012 07:42:22 EST Push-up challenge How many reps of push-ups can you do? A real push-ups, not the "girl push-ups" :-) <BR> How many did you start with, and how long did it take to get where you are? <BR> <BR> I'll start -- I can do seven in good form, and don't really remember how many I was able to do when I started in January of this year -- maybe three or four. My goal is to do ten! Mon, 24 Sep 2012 00:32:18 EST Wow! Stage 1a - 2nd day - started this past Wed After walking 4 miles at 6 am, I had steel cut oats with strawberries, blueberries, apricots and apples along with coffee. I then started this exercise - this is my 2nd day of it (I started on Wed) and Wow! My quads were so sore! I did notice once I got about half way through then my legs started feeling a lot better but I was sweating and invigorated by the end of this - I don't know if it took me 45 or 55 minutes as I walked out of room a couple of times to check on something in the oven... Fri, 7 Sep 2012 13:25:07 EST Barbell Squats So my gym doesn't have a straight barbell machine but a Smith Machine. I get a similar workout using this machine but it's very awkward because it makes you squat straight up and down. It is really pulling my shoulders, arms and chest back to stay in alignment with the machine. Anyone else experienced this? Is it normal? Mon, 20 Aug 2012 01:20:50 EST Cardio with this program? I've just finished the book and liked it, though I'm slightly confused with some aspects. For one, where does cardio fit in? I know the author went in depth about why cardio isn't helpful solely for weight loss, but I am a runner and like to run. He also went in depth about what else you can do, but kind of side steps the issue. Plus it's not in the specific fitness plan. For those who have done this, what do you suggest? Run then weights on all three days or do you think that's too much? Or ... Tue, 14 Aug 2012 16:16:17 EST Newbie! Hi there! I just checked out this book from the library and read it already :) I think the workouts and nutrition and the depth in which the author goes can be confusing at times, but he is definitely thorough! I intend to start next week and am looking forward to it. It sounds like a reasonable program that one could reasonably stick to which means more likelihood of success! <BR> <BR> I'm 25 and have been on spark for about 6 months now. I took a hiatus for the past two months and haven't... Tue, 14 Aug 2012 16:12:52 EST Starting September 2012... you in? I was introduced to "lifting like a man" 4 years ago by my trainer. Though I wasn't fully committed to a healthy lifestyle at the time, his lessons have stuck with me. I got in the best shape of my life for my wedding last year, and I want to be in even better shape for our first anniversary. This spring I did Jamie Eason's LiveFit program - and I love the results, but the workouts were way too long and not something I'd want to do forever. Currently I've been doing a push/pull split b... Thu, 2 Aug 2012 20:31:09 EST Counterp oductive So I am being counterproductive... I can not in good concious give up my 5K training and solely focus on lifting. Who else is doing this and what are you seeing in your results? Thu, 2 Aug 2012 01:29:12 EST Nutrition confusion I am confused about the nutrition breakdowns in this book. Please share with me how you're putting this into practice. Sat, 28 Jul 2012 01:45:04 EST Check-In Who's here and how are you doing? Sat, 21 Jul 2012 02:35:37 EST Stage 1 - Week 2 - Workout B3 <BR> Barbell Deadlift - 2 sets - 12 reps <BR> <BR> Alternate: <BR> Standing Dumbbell Shoulder Press - 2 sets - 12 reps <BR> Wide Grip Lat Pulldown - 2 sets - 12 reps <BR> <BR> Alternate: <BR> Forward Lunges with Dumbbells - 2 sets - 12 reps <BR> Swiss Ball Crunches - 2 sets - 10 reps <BR> <BR> Sat, 16 Jun 2012 15:07:12 EST Stage 1 - Week 2 - Workout A3 Barbell Squats: - 2 sets - 12 reps with 60 seconds rest between sets <BR> <BR> Alternating Sets: <BR> Push-ups: 2 sets - 12 reps with 60 seconds rest between sets <BR> Seated Cable Rows: 2 sets - 12 reps with 60 seconds rest between sets <BR> <BR> Alternating Sets: <BR> Step-ups with Dumbbells: 2 sets - 12 reps with 60 seconds rest between sets <BR> Prone Jackknife: 2 sets - 8 reps with 60 seconds rest between sets <BR> <BR> Sat, 16 Jun 2012 14:52:39 EST Stage 1 - Week 2 - Workout B2 Barbell Deadlift - 2 sets - 15 reps <BR> <BR> Alternate: <BR> Standing Dumbbell Shoulder Press - 2 sets - 15 reps <BR> Wide Grip Lat Pulldown - 2 sets - 15 reps <BR> <BR> Alternate: <BR> Forward Lunges with Dumbbells - 2 sets - 15 reps <BR> Swiss Ball Crunches - 2 sets - 8 reps <BR> <BR> Sat, 16 Jun 2012 14:27:47 EST Stage 1 - Week 1 - Workout A2 (3rd & last workout) Here's the program for Stage 1 - Week 1, Day 3 (Workout A2): <BR> <BR> Barbell Squats: - 2 sets - 15 reps with 60 seconds rest between sets <BR> <BR> Alternating Sets: <BR> Push-ups: 2 sets - 15 reps with 60 seconds rest between sets <BR> Seated Cable Rows: 2 sets - 15 reps with 60 seconds rest between sets <BR> <BR> Alternating Sets: <BR> Step-ups with Dumbbells: 2 sets - 15 reps with 60 seconds rest between sets <BR> Prone Jackknife: 2 sets - 8 reps with 60 seconds rest between sets ... Tue, 12 Jun 2012 15:09:13 EST Stage 1 - Week 1 - Workout B1 Stage 1 - Week 1 - Workout B1: <BR> <BR> Barbell Deadlift - 2 sets - 15 reps <BR> <BR> Alternate: <BR> Standing Dumbbell Shoulder Press - 2 sets - 15 reps <BR> Wide Grip Lat Pulldown - 2 sets - 15 reps <BR> <BR> Alternate: <BR> Forward Lunges with Dumbbells - 2 sets - 15 reps <BR> Swiss Ball Crunches - 2 sets - 8 reps <BR> Tue, 29 May 2012 16:36:26 EST June Challenge - Stage 1 Now that I think I finally figured out how to design the first stage of workouts, I would like to invite others in this group to join me in starting this program. I realize today is a holiday and thought we could wait til next Sunday, June 3 or Monday, June 4. Keep in mind that the program is designed for three ST workouts a week on non-consecutive days. Thought I would post the workout program day at a time. <BR> <BR> Here's the program for Week 1, Day 1 (Workout A1): <BR> <BR> Barbel... Mon, 28 May 2012 10:18:40 EST Forced to stop for one month Hello all. I just joined. I finished phase 3 about 2 weeks ago and now i am required to take a 6 week medical leave break (no excersise allowed). <BR> I'm wondering what do to when i am able to start again: Should i just repeat phase 3? Start from Phase 1 again? Continue on to Phase 4? or just take 2 weeks of assorted excersises from the first three phases? <BR> I want to psych myself and get my schedule set up because i miss it like crazy! I looked so forward to my early morning lifting ... Tue, 15 May 2012 13:51:06 EST Does anyone still post here? I've done half of this program before, and I am planning to do it again once I'm done with P90X2 (I finish X2 on June 13). Does anyone still post here or do the program???? Sat, 28 Apr 2012 19:44:50 EST Lots to Lose - anyone else? Hi, I'm Mary and about to start NROLFW tomorrow...I am very excited! Although I am uncomfortable giving my weight info, I'll do it....I weigh 212 lbs (ugh). I have been excercising regularly for quite some time so I think I can handle the workout. I am curious though about the calories the book calculates for me, approx 2300 on workout days and approx 2000 on nonworkout days (which I will do endurance cardio). I (obviously) want to lose weight so I was wondering if there is anyone in the foru... Mon, 2 Apr 2012 11:10:28 EST Poll re: your genetics I just finished reading an article in Women's Health about the roll genetics play in our lives and fitness levels and I'm just curious how many people have reached their goals and/or made significant progress toward reaching them despite not so favorable genetics? Sat, 10 Mar 2012 17:03:08 EST Nutrition I'm one month into the program, and I just wanted to say that I think the nutrition aspect of it is SO important! At first, I was worried about adding calories. I was typically consuming an average of 1300-1400 calories per day (I'm in "maintenance mode"), and the book's calculations had me consuming 1800 on off days and 2000 on work out days! <BR> <BR> Like I said, I was a little nervous, but I went with it, anyway. I figured the worst that could happen would be that I'd start to gain, and ... Sat, 3 Mar 2012 10:41:35 EST Starting Up! I bought the book a few weeks ago, but I was in the middle of the January Jumpstart challenge, so I thought I'd wait to start (I have a history of doing too much at once and burning out). I'm so ready to start lifting! <BR> <BR> I consider myself at my goal weight now, but I'm still not happy with my body shape. I still have some fat to get rid of even though I weigh 107lbs (I'm just over 5'1"). I'm looking to gain some muscle and a lot of strength (and hopefully get rid of my love handles!)... Tue, 7 Feb 2012 06:14:38 EST Exercise DVDs NROL4W Ok, I know that there aren't any DVDs for the NROL4W - however, for those of you who have participated / done the program, can you recommend any workout DVDs that incorporate the same concepts / compound exercises that the book does? I want to spend less time working out, but I know that I also do better when I am working out with a DVD rather than trying to learn new exercises. <BR> <BR> Any Thoughts? <BR> <BR> Thanks! Sun, 5 Feb 2012 14:04:35 EST Messing with my macro ratios Thanks to an excellent spreadsheet I found on Caustic Musings, I got some precise numbers on my calorie/macronutrient targets for workout and non-workout days. Punched the numbers into Spark after tracking my food tonight and got quite a shock! <BR> <BR> While I was only 10cals over my workout-day target (yay!), I ate nearly 1.5 times the rec'd amount of carbs, about 20g more fat and 80g too little protein. That's with a protein shake right after the workout and meat for breakfast. Dang. Mon, 2 Jan 2012 22:43:39 EST January 2012...Did you get your workouts in?! Hi everyone! I notice this team is pretty slow...but I am really pumped about this book and the ST program. I am starting the program tomorrow morning. I would like to challenge you all to get the minimum of 2 workouts in a week and start posting your progress! <BR> <BR> Pictures and conversation are the best motivators for people to start and keep up with a program! Let's do this! I want to see more women like us lifting like a man! I plan to post starting weight, measurements, and ... Fri, 30 Dec 2011 21:38:20 EST Body-weight matrix question Hello everyone, <BR> <BR> Just got my book today, and I have to say that workouts 3A and 5A look very intimidating! I can't imagine being able to do any plyometrics on very heavy lifting days -omg! lol <BR> <BR> For those who have gotten to those stages: did you do the b-w matrix after the workout, or the next day? <BR> If you did it after the strength workout; were you able to walk the next day? <BR> <BR> Thanks for any advice, <BR> JJ Fri, 23 Dec 2011 17:04:58 EST Those that are still around- How's it going? To those ladies still around in here... just wondering how the program is going for you? What stage are you in? How are your weights coming along? What are loving/hating? <BR> <BR> I'm just finishing up Stage 2. I really like learning some of the new moves and fighting through the hard ones. I feel I've made great progress and am looking forward to Stage 3 <em>104</em> Mon, 21 Nov 2011 14:37:50 EST Hey, anybody still posting on this team? Hi guys, I guess I am just too excited about my new weights program, but I really want to hear some opinions, stories, see progress pictures:P It seems like nobody has posted anything in over a month? <BR> Zuzana Fri, 14 Oct 2011 15:43:39 EST New to group & book. Calorie question! Hello all! <BR> I just joined this group and also literally just finished reading the book and have my workout all mapped out for tomorrow. I've been tracking my calories on Spark for a while now, and usually aim to eat anywhere between 1,300 and 1,700 a day based on my workouts for that day. <BR> The book explains how cutting calories is essentially detrimental to weight-loss, but as an Exercise Science major, this is SO counterintuitive to me. <BR> I was wondering if anyone who has progre... Mon, 22 Aug 2011 00:33:58 EST advice? sore/lif ing/rest I also posted this as a blog but figured this would be a great place to come for some specific advice. I hope this isn't a stupid question. I want to workout but i want to be safe! <BR> <BR> I am so sore. Not in pain but definitely have some DOMs goin on. Normally i'm sore the next day but I've been pretty sore for a couple days now. <BR> <BR> I am supposed to do a workout for the New Rules of Lifting tonight. Increasing from 2 sets of 12 to 3 sets of 10 with heavier weights. I don't lift... Fri, 19 Aug 2011 10:18:42 EST Meals: timing and how many Hi! I just read the book this weekend, well most of it. I Figured my calorie range, and I'm trying to break it up in to 5 - 6 meals (6 for workout days), but can't seem to figure out how to get all 6 in. I can only workout at night, so my post workout meal will be my dinner. Here's what I came up with, and would love to know what you all are doing. <BR> <BR> (I wake up at 5am to shower and dress) <BR> <BR> meal 1: 5:45am <BR> meal 2: 9:45am <BR> meal 3: 1:45pm <BR> meal 4: 5:45pm (pre-work... Mon, 15 Aug 2011 15:17:44 EST Does NROLW really work Hi!! I am new to this team. I just ordered the book after reading some great reviews. I love learning about fitness and nutrition, so I'm mostly getting the book for that. I'm not sure if I'll follow the program. I was wondering though, I noticed some of you have been on the program for a while. Has it been successful in terms of losing more fat than muscle? Are you happy with the 'size' loss? Did you have much weight to lose when you started or only a little? <BR> <BR> Thanks! Thu, 11 Aug 2011 15:29:25 EST question about the program! Hello everyone! <BR> <BR> I just began the program last night. My question is how can so few exercises really work your whole body?? I know he says not to add things and stuff but every thought in my head was that I needed to add some arm exercises and some more ab work.. I didn't add anything but does anyone else feel like there should be more? or people who have completed the program did you gain muscle and firm up all over? <BR> <BR> Also I know this isn't lifting related and should go ... Tue, 2 Aug 2011 15:49:29 EST how much do you lift? okay, so i'm nearing the end of stage 1. i've really enjoyed it and am looking forward to stage 2. i've been sharing my successes with some guys i'm friends with who i know lift weights. most of them have been very impressed with me, even though they lift WAY more than i do. they are also bigger and have been lifting for longer than me. <BR> <BR> anyway, one guy was a bit critical of how much i was lifting. just wondering how much people can lift in terms of % of body weight. i'm curren... Mon, 25 Jul 2011 03:55:40 EST going against SP okay, i know this is random, but does anyone else feel like NROL4W goes against almost everything that SP tells us? the thing is, i really agree with NROL, and i'm following it... it just is funny when i real calorie recommendations on the site, or nutrition articles that are not in line with what the book said. <BR> <BR> i suppose SP is all about losing weight, and not necessary worried about losing fat vs. losing weight. and i know that it makes sense in that context, but i'm just feelin... Sun, 26 Jun 2011 08:16:47 EST 5K or interval training or separate? Hello Strong Ladies, <BR> <BR> I am finishing stage 5 and am scheduled to do workout 5-B on wednesday (it concludes with the interval training, which I usually find pleasantly excruciating). I am also scheduled to run a 5K race in the evening. I am wondering how should I combine these two fitness events. <BR> <BR> On the one hand I don't mind doing the lifting portion of 5B in the morning and the 5K in the evening. I don't want to skip the interval training, either, but I think if I do t... Tue, 14 Jun 2011 00:32:25 EST I use to be SCCuuurrrred of oatmeal! This is silly, but I use to be terrified of oatmeal! I had bought in to the whole "Carbs are the Devil" mentality....Until....I saw that someone posted adding protein powder in oatmeal. This is so simple and old news for most. For me it is a great new meal that fills me up for a long time and taste delicious! <BR> Irish Oatmeal, 1 scoop of J. Robb's Vanilla Whey powder, 2tbls flax seed, blueberries....WOW! Delicious and plenty of protein! <BR> That's all <em>481</em> Thu, 2 Jun 2011 12:44:10 EST Starting Stage 1 end of May 2011 Some of us have discussed starting this program now or soon. Here is a forum for all of us on the same stage to share our experiences and motivate each other as we go. Hopefully we will be able to get a little supportive team together! Wed, 25 May 2011 10:49:48 EST Advice for Noobs Hello everyone - I'm going to begin stage 1 this week. <BR> I've already incorporated increased hydration, protein and overall calories with excellent results (lost 6 lbs). <BR> <BR> I would love any advice you may have for me. I will be using a 40 lbs adjustable free weights set. I am obese, however, I am fit for an obese person - I've been exercising on and off since last Spring (more off over the winter). <BR> <BR> Thank you in advance for sharing you advice - <BR> <BR> Carly <BR> <BR... Tue, 24 May 2011 16:00:58 EST Help With Calories I calculated my daily cal intake based on the equation on the book, but it seems like some are deducting in order to lose weight. Can someone help me understand how many cals I should be consuming daily and if I should be subtracting any in order to follow the plan correctly? For some reason this part of the book confuses me. <BR> <BR> Right now I'm showing 2,077 cals on no workout days and 2,336 cals on workout days but that seems like a lot. Thu, 19 May 2011 22:33:41 EST squats with barbell I've just started, and do have access to a good barbell, but I'm sore on my spine where I rest the bar. Am I supposed to not rest it on the back of my neck, but use my arms to lift the bar off? Also, I discussed the program with a trainer I know, and she thought squats with a lot of weight was risky for the back for an older lifter, sigh. I'm not too worried right now because I'm not using very much weight yet, but does this concern anyone else? She also said she regretted lifting too muc... Tue, 3 May 2011 18:49:57 EST New to this and workout in the evening I have been working out for a couple months now and really enjoy lifting (I used to be big into lifting several years ago, but ran into some health issues and stopped). Lately, though, I felt like changing it up. After some research, I went out and bought this book and am very excited to get started! But, I have a couple nutritional questions: <BR> <BR> 1. I know it is expected to have a protein shake after working out. This is where I run into a snag. I work about half an hour from my... Sat, 30 Apr 2011 00:57:04 EST Lat Pull down alternatives Hi, I've just started this program, after doing two day a week lifting, for a couple of months, and making some major dietary changes with Spark for almost 3 months. I've been using the machines at my work gym, We have a cable machine, but without the lat pull down bar. Also, I want to work out one weekend day and the gym isn't available then, I saw a reference to a web site that list alternatives to gym equipment, but it didn't list it. Any thoughts? Wed, 27 Apr 2011 01:06:48 EST opinions please Hi, <BR> I just joined this team but did the first stage of NRL4W back in Jan/Feb. Since then I have completely fallen off the wagon. Just fallen to the ditch and am not sure how to get back up again. I had completed stage 1 of NRL4W and did 1 workout for stage 2. At this point, should i just restart stage 2 or start at stage 1 again? A little hang up for stage 2 is that I don't have a low step for doing some of the exercises. Any one want to weigh in? I HAVE to do something because my work... Wed, 13 Apr 2011 09:21:32 EST Mental Burnout? Hey ladies. I'm in the rest week between stages 4 and 5 at the moment and nearly 4 months in to the program. I feel like I've really accomplished a lot even though I'm not seeing a lot of physical results but I am definitely having a bit of a mental burnout with the program at the moment. My attention span is apparently the size of a gnats. I love liftins, I'm just getting a bit bored and the thought of Stage 5 (which is a repeat of stage 3 with some adjustments) just isn't appealing. I'm goi... Thu, 7 Apr 2011 12:08:01 EST April Challenge Challenge-- To Strength Train 3X a week! <BR> <BR> NRL4W workout is worth 5 points <BR> Other Strength workouts is 4 points <BR> <BR> Who is going to be the winner? <BR> <BR> This is the place to report your progress and you can join the team goal at the bottom of the main page. <BR> <BR> Wed, 30 Mar 2011 16:43:57 EST 90 day challenge--Make today day One! If you are interested in making a change join me in committing to 90 days of NROL. I am looking for friends that are serious toward lowering body fat and increasing muscle. I can't put it more simply. If you want to commit to 90 days of clean eating and building lean body mass, post your start date. Post your end date. Let the encouragement begin. Together Everyone Achieves More! Join my T.E.A.M! <BR> <BR> My name is Jenny and My start date is March 28, 2011. My end date is June 25, 2011. T... Mon, 28 Mar 2011 22:36:47 EST Later Stage Options Currently, I'm in the midst of Stage 4. Looking head, the end seems near! Stage 5 will be a breeze to get through so come the end of April, I'm looking at Stage 6. <BR> <BR> Stage 6 is an optional stage designed specifically for strength building with an emphasis on chin-ups. I'm contempating whether I want to do this stage or not. It's 10 workouts so it'll take me the better part of a month to complete. Is it worth it? I'm leaning toward "yes". The stages are shorter so it'll be a little b... Mon, 28 Mar 2011 13:19:04 EST Training Log Phase I: Week 1 Well, I was going to put my training log here but found I can't import a table. I'll have to work on another way to do it. Sat, 19 Mar 2011 11:03:09 EST Weight Loss Ticker Problems I noticed that my Weight Loss Ticker on my Spark Page is incorrect. I went to the Start page to Weight Progress section - Go from ___ to ___ by date and everything is correct. It's set in lb even though I want my Weight Loss Ticker to show in kg, which it is but it's way off. For example, it's stating that I lost 53.1kg which means that I have lost 116lb but this isn't true. It should show 24.49kg lost. <BR> <BR> Does anyone know how do I fix this? <BR> <BR> Thanks. Fri, 18 Mar 2011 15:02:01 EST Take a week off between stages? I'm going to finish the bonus workout for Stage 1 today. Next the book advises to take a week off. I think I probably don't need to, because I took about a 3 week break in the middle, but I think I'm going to anyway, b/c I'm training for a race, and want to focus on cardio for a bit. This will just be good timing for that. Anyway, did/do you take a week off between stages? Fri, 18 Mar 2011 11:24:20 EST Weight gain -- HELP!!!!! I WANNA GIVE UP!!!! Ok, I'm freaking out. I told myself I wouldn't but I am. Here's the deal. <BR> <BR> I started NRoLW three weeks ago. I read the book and am trying to follow their recommendations. Before starting (a month or two ago) I had my metabolism checked by the local hospital using a metacheck. Its complicated but basically it uses a machine to measure your oxygen output while at rest and calculates your basic resting metabolism. Mine tested at 1800 calories per day. So I feel that must be pret... Wed, 16 Mar 2011 10:44:08 EST Calorie Range I noticed that my calorie amounts changed in my Nutrition Tracker after changing my weight loss today in my Weight Tracker. I set a goal to lose 16lb by July 1, 2011 and my calorie range was 1220-1550 calories/day. When I went in today to update my weight loss (2.64lb), my caloric intake changed to 1400-1750 calories/day. Why would it change? I'm not sure if I should change it back to what it originally told me or to leave it as it is. I'm not sure if I should be eating past 1550 calorie... Fri, 11 Mar 2011 16:59:24 EST Eat more calories on lifting days? The book suggests/advises eating more calories on days you lift. Does anyone do this? How much more, and from what food source? Tue, 8 Mar 2011 23:26:54 EST What to do when we finish Stage 7 Just finished Workout 6 in Stage 7 and I am not sure where to go now? <BR> Suggestions? Ideas? What are others planning? Wed, 2 Mar 2011 12:48:33 EST Protein Pancakes Made the protein pancakes recipe in the NROLFW book and I was not as impressed as I thought I would be, I was missing the banana but anyone else make these yet? <BR> Any ideas on how to add more flavor? I paired with sugar free maple syrup but still couldn't get myself to eat a full 2 pancakes. <BR> <BR> <BR> <BR> <BR> Sat, 12 Feb 2011 11:06:21 EST Has anyone lost weight on this program? I know this is not supposed to be a weight loss program, but I'm wondering if anyone has lost weight on it anyway? Are you cutting calories? Doing cardio too? Tue, 8 Feb 2011 12:12:05 EST Gym manners. So, I wanted to get the input of other members of the team. I just joined a local gym once finding that I was having to make too many modifications to do NROWL4W at the gym in my apartment complex. Granted I've only worked out at the new gym 6 times, but so far, I've only encountered one other woman in the weights sections of the gym in those 6 times. This "boys" club seems to lack communication skills necessary to share the weights section with a woman. <BR> <BR> I'm finding that the "boys"... Sun, 6 Feb 2011 15:01:35 EST Is there a sub for ball crunches? I just cannot make these challenging AT ALL. I've added up to 35 lbs and all that does is throws me off, but I still feel NOTHING. I wonder, could I just do regular crunches? Fri, 28 Jan 2011 12:27:57 EST If you are not doing NROL4W what are you doing?? I was just wondering if you aren't doing the NROL4W program what are you doing? I have stopped doing the program for a while but have been doing Oxygen Magazine routines. <BR> <BR> I was wondering if anyone one else had a weight lifting routine the liked and why?? Wed, 26 Jan 2011 10:11:28 EST pre menopausal, need testoterone Greetings! Having trouble finding info on naturally increasing testosterone levels thru strength. Lots of books for MEN of course. Help please. I am at that age struggling. Wed, 26 Jan 2011 09:19:24 EST Stage 2 Hi, <BR> <BR> I'm ready to start Stage 2 of the program this week and need some help with the layout. It took me a long time to figure out Stage 1 and after a lot of research and asking, I figured it out. Is Stage 2 done in the same way however instead of 1x15 it's 1x12? Can someone please explain the workout for me and give me an example of a few workouts? I'm not a fan of how the book is written. I find it a bit confusing of the set up and explanations. I think that it could have been... Mon, 24 Jan 2011 20:28:20 EST Read the book...but nervous about starting.... I worked out with a trainer all year last year but after reading this book,I know that not everything I was doing with her was "helpful". I am really looking forward to lifting weights, but I am a bit nervous about looking foolish among the meatheads at the gym. I know it will be fine and I just need to get started. Hopefully, I will with week. <BR> <BR> Sat, 15 Jan 2011 17:39:30 EST I feel like a fish out of water! Hi! I'm new to Sparkpeople (although I apparently signed up last summer - not sure what happened there...) and to teams in general. Hopefully I'm posting correctly. :) I started my fitness journey at the end of June 2010 and have done well - except for December. Ouch. But I purchased NROLFW this weekend and am excited to finish the book and try it out! My biggest dilemma is my work schedule - I work a swing shift. But I am determined to give this my best shot. I have no memory of eve... Mon, 3 Jan 2011 20:51:51 EST NROL4W... for men? One of my best friends is a guy and we decided that we are going to motivate and help each other get ripped in the next few months. I am the type of person that needs to follow a plan so I was thinking of doing the NROL4W. I might not tell him it's a girl's plan and just be like here's what we're doing! haha or I was thinking of getting the regular NROL and doing that plan with him. What do you think? Mon, 3 Jan 2011 13:14:13 EST Starting Progam Soon Hi ladies, <BR> <BR> I am planning on starting the New Rules of Lifting for Women program in the next week or so, and I am so psyched! I've been on SparkPeople and focused on getting healthier since mid-August of last year, and so far I've lost about 25 pounds, and my health has improved so, so much. I noticed that out of all the exercise I did, I enjoyed the most and felt I got the best results with strength training, so I would really like to take my abilities further. <BR> <BR> Today I... Mon, 3 Jan 2011 08:29:21 EST I Need Help! I'm confused by the workouts! I'm sorry but I'm not getting it. I think it could have been written better. I have other fitness workout books and I never had any problems with understanding the workouts. Unfortunately, this is the only one! However, I don't want to give up on it. I want to get what I'm doing. <BR> <BR> I will explain what I have been doing to give you an idea of how I'm doing the workouts: <BR> <BR> Workout A <BR> <BR> Exercises <BR> <BR> A - Squat <BR> Workouts 1, 2 <B... Tue, 30 Nov 2010 17:35:07 EST Want to lead the team? I've been a pretty awful team leader lately, no question - busy, and while I'm only two workouts from the end of the program I've been less thrilled with it lately (stage 7, even with my mods, is freaking boring...sorry, but true!). So, anyone want to replace me? I can't promise a great salary or benefits package, but you can have fun, lead great people, and go on a sweet power trip! Wed, 17 Nov 2010 19:11:33 EST Anyone else working out at home? I want to follow the book as closely as possible to get my best results however working out at home is the only option for me currently. My question is: what are others using to increase their weights? I'm thinking my only option is to buy a barbell/ weight set as I don't have the cashflow for a large home gym at the time. Anyone else go this route? I'm jus curious what the results were. Wed, 13 Oct 2010 20:23:27 EST Starting Over Ok, so I am starting the program over. I have two little boys that play football and football has taken over our lives (it is insane, you would think it is the NFL!). Of course exercise has fallen to the wayside for me. I don't want to me that mom who stops taking care of herself but I leave for work at 7AM and by the time I get my kids home from their various practices it is 7:30PM and then I still have to make dinner, homework, etc. I have not worked out consistently in 2 months. The go... Mon, 11 Oct 2010 11:28:24 EST Ouchy! So I haven't weight lifted in a few months. Decided to do the program and did day 1 yesterday. Didn't feel like it was too tough, though I did push myself to use much higher weights than I had before. And today - OUCH - I'm feeling it! <BR> <BR> I was thinking about lifting tomorrow, but feel like I might need an extra day for recovery. Any thoughts? Wed, 6 Oct 2010 06:00:12 EST Congratul ations!!! I want to send out a big congrats to team member JOLINAR, who has just finished the program! <BR> <BR> Her final journal: <link><BR>urnal_individual.asp?blog_id=3659542#c<BR>omments </link> <BR> <BR> I also know some people have finished in the past who we owe some applause to (and who we should keep handy to help us through rough patches!) so please post here if you finish/ have finished / want to congratulate a finsiher! <BR> <BR> Go ladies go. <B... Tue, 21 Sep 2010 21:01:13 EST stage 6 oh man I just did the transcribing of workouts to my notebook/reading through them all... <BR> <BR> stage 6 is so confusing! reps and sets changing all the time, specific weights to use on workout 5, modifications to push-ups and crunches to make them harder, lots of new exercises... <BR> <BR> I'm both excited to try AND annoyed, since I can't believe all these things are necessary. <BR> <BR> Anyone do this stage (it is optional) or read through it? Thoughts? <BR> <BR> Thanks. Sun, 19 Sep 2010 15:51:54 EST Team All Stars of the Weeks! <em>209</em> <BR> This week's leaders in Sparkpoints: <BR> 1)helena260 <BR> 2)girlthatrox <BR> 3)glumbumble <BR> 4)laurag71 <BR> 5)feed_me_shoes <BR> <BR> This week's leaders in fitness minutes: <BR> 1)seeholz <BR> 2)mrsgixxer <BR> 3)indy50 <BR> 4)hisartist <BR> 5)kls777 <BR> <BR> Go ladies go! Sun, 19 Sep 2010 15:01:37 EST Need to really up the weight (or start all over?) Started stage 3 this week and I'm realizing I really missed an opportunity to up the level of weight I use in stages 1 and 2. I didn't track the workouts well so I choosing weights has been guesswork on my part. Stage 3 seems fairly easy so far (though I am a little sore today which is good) and I know it's because I'm not using enough weight and haven't progressed properly. <BR> <BR> Should I just really up the weights now where I'm at in the program and would I spend a little longer in st... Wed, 8 Sep 2010 07:29:43 EST Stage 3 questions At 6 reps for all of the moves in S3, does that mean heavier weights? I notice the YTWL calls specifically for 'very light dumbells' so I guess not necessarily. <BR> <BR> I have limited time for these workouts with my schedule during the week and this stage seems long. I know it's not advisable but if I had to shorten things up what would be the best and still effective way to do it? Would I eliminate one of the sets, and if I did would I up the reps and/or weight? Or should I shorten the... Tue, 7 Sep 2010 07:23:07 EST Varying the workouts or follow exactly? How much do you vary or alter these workouts - or do you? I am trying to follow things exactly to the letter but if I have trouble with a particular move, or have limited time, I wonder if it's okay to use the workouts more as a guide or if changing the slightest thing voids all the effectiveness of the program in general. And what parts of the workouts do you tend to 'customize'? Fri, 3 Sep 2010 07:18:40 EST How do you HIIT? Up to this point I've pretty much done it all running on the treadmill. <BR> <BR> I've tried the elliptical but the one at my gym only increases resistance, which didn't make HIIT easy. I've also tried the stairmill, and will probably return, but it was so so painful on the quads after an already full workout! <BR> <BR> I know you can do anything from jump roping to jacks to whatever, but I'm not that creative! SO tell me - how do you HIIT? Thu, 2 Sep 2010 09:50:22 EST dumbbell incline bench press ohh this one is making me mad! <BR> <BR> It's stage 3 and stage 5 (maybe later too, no idea). <BR> <BR> Right now I can do it with 20lb dumbbells, but it is way easy (remember in stage 5 you only do 4 reps at a time!). But I am really struggling to get the 25lb weights into position. I can move them fine once the first messy rep is done, but I just cannot get them into position in any natural way. As a result I've been sticking with 20lb. Boo. <BR> <BR> Any ideas??? Thu, 2 Sep 2010 09:47:18 EST What would you like from this team? More discussion of the program itself? More discussion of lifting in general? More discussion about how exercise fits into our lives? More discussion about specific challenges (like how to nail those planks?)? <BR> <BR> I think, above all, it would be great if we had more COMMUNITY! But it has to be interesting, first :) Thu, 2 Sep 2010 09:41:55 EST How do you fuel up (or after) your workouts? I struggle with this myself...I use whey protein when I have time, but I'm often on the run. Right now I typically have a bar before working out and *something* with protein after, but I feel a little gross eating bars in the land of "eating clean." <BR> <BR> SO, what do you do? Before? After? Any particular recommendations? Do you have carb or protein numbers that you aim for in your workout food? Thu, 2 Sep 2010 09:38:52 EST MOST and LEAST favorite NROL4W exercises? Which ones do you totally hate? Which ones did you love doing? <BR> <BR> <BR> I loooove the one-armed dumbbell snatch. And I really dislike all wood-chopper exercises, I can never get my hands right and find them sooo awkward! Hmmm... and love-hate me that the body matrix ;) Thu, 2 Sep 2010 09:33:52 EST Where are YOU in the Program? I'm really just curious! My bet is we have hard-core veterans, people who are thinking about starting, people who have started and stopped, and people who are interested in the book for its smart advice but have no interest in doing the exercises as laid out. I think a sample here might help us figure out what people could use from the team! <BR> <BR> <BR> I'm personally at the very very beginning of stage 5. I like this stage way more than stage 4 (which I found kind of boring), but I a... Thu, 2 Sep 2010 09:26:46 EST A Picky Eater I'm 22, married to a wonderful man (26) and I have 2 dogs (Nemo and Buddy, both Cavalier King Charles Spaniels, Nemo though is mixed with a Sh*tzu). I live in an apartment downtown in a very busy city. I'm 165 pounds. I consider my ideal weight to be about 130. I used to be fairly fit when I was younger, I did a lot of team sports. Unfortunately, I don't have any friends and I'm not big on joining strangers for a game of basketball or tennis. My husband has Cerebral Palsy and he has ver... Sat, 28 Aug 2010 12:31:23 EST Putting it all together Hi, <BR> <BR> I want to ask you how you organize and balance everything in your life ~ working, working out, eating healthy, prepping food, house work, etc. I have been feeling overwhelmed with trying to fit everything in and having a balance between working, working out, researching new career options, prepping food, preparing meals, finishing small projects that I have put off for a few years, cleaning, and doing things on my "to do list". How do you fit everything in and organize your t... Mon, 26 Jul 2010 12:17:34 EST Before / After Pics I was curious to know if anyone following this program has them. <BR> I haven't seemed to be able to find any online for people following the NROL4W..and I wonder if maybe I'm better off doing something like 30 Day Shred or P90x to see results. Fri, 16 Jul 2010 00:44:23 EST Stage 1 Exercises & Schedule Yes I know there is a sticky topic for Stage 1 but it didn't contain the exercises or schedule. So I hope ya'll don't mind if I start a fresh one and to check in with. <BR> <BR> Workout A: (All exercises have a 60 second rest in between each.) <BR> 1. Squat 2s/15r <BR> 2a. Push up 2s/15r <BR> 2b. Seated Row or bent over dumbbell row 2s/15r <BR> 3a. Step Up 2s/15r <BR> 3c. Prone Jackknife 2s/8r <BR> <BR> Here is what the actual workout looks like: <BR> Squat 15x (barbell squat) rest 60 seco... Thu, 15 Jul 2010 15:57:40 EST Starting over! Hi! <BR> Believe it or not I found sparkpeople from New Rules of Lifting for Women, not the other way around. <BR> <BR> I am going to restart the program again, hopefully today. I made it as far as stage 4 or 5 before life got in the way. <BR> <BR> I am hoping to make it all the way now. I might need some encouragement from you all but I hope of have the strength to do this on my own! <BR> <BR> Wish me luck! Tue, 6 Jul 2010 09:05:37 EST Overall review of NROL4W Do you think this program is good?? <BR> I don't think it is challenging enough Sun, 27 Jun 2010 09:11:20 EST Has anyone followed the entire program as designed So I am wondering if there is anyone who has been following the book as it was designed. Meaning you are doing all the exercises, not overdoing the cardio and eating more calories instead of less. I am contemplating doing it but don't know if I would be better off just modifying my own program to incorporate some of this information. <BR> <BR> Right now I work out 6 days a week. 3 upper body days and 3 lower body/core days. I don't do any of the isolation exercises that they say just was... Fri, 25 Jun 2010 18:29:02 EST Starting Over? Hey all, <BR> <BR> I'm planning on restarting Stage 1 tomorrow, Wednesday, June 23. I've been seriously slacking the past couple weeks and I don't feel ready to move on. If you are starting over too, why don't you join me?? I plan to work out on Mondays, Wednesdays, and Fridays. <BR> <BR> Send me a message! If we have enough people, I'll start our own discussion thread on the team page! <BR> <em>344</em> Tue, 22 Jun 2010 11:06:31 EST New and venting fears I'm new to the group. I haven't even started lifting yet. I really want to, but have never even been in a weight room. I'm so scared to go in and try. I have to go by myself and have no idea what I'm doing. I don't want m fear to get in the way, no excuses. I just have to figure out what I'm doing without looking like a complete idiot. <BR> <BR> I just needed to vent my fears a little. Thanks for listening. Sun, 20 Jun 2010 20:36:50 EST Deadlift s--think I'm doing them wrong I've studied the videos and book, but I still think I'm doing the deadlifts wrong (the regular, bent knee ones). I lifted heavier than usual on Monday (I'm halfway through Stage 1), and I felt my lower back twinge. Now I'm really, really stiff and sore and can't keep up with my toddler. Any suggestions? TIA Tue, 15 Jun 2010 22:19:27 EST substitute for prone jackknife Hi, <BR> I was told on another forum that I could sub planks for prone jackknife because I find the latter impossible to do. <BR> Is this correct and does anyone have any other suggestions? <BR> Thanks in advance. Tue, 15 Jun 2010 09:51:15 EST Stage 2 Schedule Question I am about to start Stage 2. I noticed that it is much shorter than Stage 1 with only 8 workouts. It seems like you would finish up the stage before really seeing increases in weight (especially if you are a wimp like me who has trouble finding increments small enough to add). I was thinking, instead of 3x a week like I did Stage 1, I would do it 2x a week and do some sort of circuit training for the other day that I would have normally done the third day. By circuit training, I was thinking ... Fri, 11 Jun 2010 09:20:54 EST Hi there! Hi, everyone! I joined this group because I'm very interested in starting this program. I have heard about it forever but am really ready to make strength training work much better for me than it has been (little to no results in forever). A little more about me, I lost 60 pounds 4 years ago on WW and have kept it off. I'm actually a meeting leader now. I have worked out fairly regularly in a gym that whole time, but I'm pretty sure now after reading NROLFW that I have been doing it ALL ... Thu, 10 Jun 2010 20:45:37 EST Burn, baby, burn!!! I just completed Stage 2 workout A and added in 30 minutes of HIIT on the treadmill. I have a Bodybugg and it tracked 600 calories for that hour of exercise! WOW! Tue, 8 Jun 2010 16:38:30 EST June Challenge Hey team wonderful!!! <BR> <BR> I am sorry I have been MIA. I have been thinking of a fun summer challenge--- and here it is: <BR> <BR> + 1 pt for every veggie you eat <BR> +1 for every 30 minutes of Cardio <BR> +2 for every NROL4W workout/ strength training workout <BR> <BR> +4 for every tip you post that has worked for you. <BR> <BR> Also I would like to welcome ATJT1980 my new co-leader --- She is going to rock!!! <BR> <BR> Ukeme Wed, 2 Jun 2010 14:11:51 EST Not the results I was looking for... I just finished Stage 1 and although my arms are firmer when I flex them- they look big and flabby when they are just hanging there! Is this because I still have a layer of fat over my muscles? Is it possible to get bigger like that and then not be able to lose the fat over them? I wanted toned arms- but not only when I flex!!!! Wed, 2 Jun 2010 13:52:05 EST Time off during program - take 2 Hello everyone! <BR> <BR> Last month, I finished stage 3 of NROL4W. On June 6th, I'm riding 30 miles for the American Diabetes Association Tour de Cure. The month of May is National Bike-to-work month and I'm actively trying to ride my bicycle every day I am able. My commute is 4 miles each way. However, if I ride and lift the same day, I cannot do anything the following day. So until June, riding is taking precedence. <BR> <BR> Has anyone else taken a long time off between stages for "card... Mon, 10 May 2010 16:50:00 EST stage 5! so i will be starting stage 5 on monday. anyone else doing stage 5 (same as stage 3 lol)? Sat, 1 May 2010 21:01:29 EST Bar or Dumbells? Does it matter? So I just got the book and I am looking at the exercises. For squats would it matter if I used a bar with weights or just held dumbells? I would be more comfortable in my gym if I used hand weights- that weightroom area can get awfully crowded with muscleheads. I know we're not supposed to be intimidated...blah, blah, blah...but if I am more likely to stick to this if I am comfortable- I'm going to be more comfortable with the environment. Tue, 13 Apr 2010 12:16:09 EST Starting over! I had done NROL4W last year, got to stage 4. I honestly can't remember now why I stopped there, if it was an injury or just got busy... But, I've decided that I'm going to start it all over again. I will be starting tomorrow! I had my husband take my before pics today, will retake them again in 1 month to check for progress. I had been doing Weight Watchers, but I've been kinda stalled the last couple weeks... I think I'm going to ditch the WW and just focus on clean eating, since that'... Sun, 11 Apr 2010 21:12:24 EST Change It Up-- How would you make NROL4W Better? Post your comments here :) <BR> <BR> I would add cardio Wed, 31 Mar 2010 20:28:19 EST confused on when to which workout..... okay, so stage one workout A, exercise A has workouts 1,2...then the Workout B page has exercise A workouts 1,2....I am confused how this works??? <BR> Say Monday is Workout A, all five exercises, 15 reps....then Wed would be Workout B, all five exercises, 15 reps, then Friday would be back to workout A, But 15 reps, or 12? --the next line down on the chart?? Then Monday Workout B 12 reps?? <BR> I feel really dense right now! :( Wed, 17 Mar 2010 23:22:47 EST calling all veterans I am hoping some of the veterans of this group will chime in here. I am just finishing the Oxygen 3 mo. Best ody workout and getting ready to dive into this one NRWLFW...if I use his formula for my calories, it has me eating 1700 on days w/o a workout and 2000 on days I do...that's WAAAAYYY over whatI do now. Has anyone followed the diet as well as workouts and seen any positive changes?? I need to burn fat away, I don't really care about the scale weight anymore, but I do wnat fat to leave, ... Tue, 16 Mar 2010 12:46:21 EST Tendonitis in elbow + Arthritis in knee Hi, <BR> <BR> I have tendonitis in my elbow and it hurts. I bought an elbow brace and wear it at times (and probably need to wear it more often). I was going to the gym but after working out, my right arm would bother me and continue into my shoulder. My doctor told me to not do a lot of things that require using my right arm, which I have, but it's hard sometimes because I'm right handed. Also, I miss my workouts. I tried to keep going by doing cardio (Elliptical and treadmill) but it ... Wed, 3 Mar 2010 17:29:08 EST March Challenge March Challenge <BR> <BR> We are going to build upon this February challenge— <BR> <BR> 3 points for NROW4L workout <BR> <BR> 1 point for every 30 minutes of working out <BR> <BR> 1 for 8+ glasses of water <BR> <BR> 2 for tracking your daily intake and not going over. <BR> <BR> To Sign-Up for the challenge please state your daily calorie goals for the month or March and exercise goals. <BR> <BR> Thanks & Looking forward to an awesome March!! <BR> Kim <BR> <BR> PS-- tell us what frui... Mon, 1 Mar 2010 17:55:54 EST whoa when they say eat immediately after a session, they aren't joking. i got called away from my lunch yesterday for a meeting and i am totally lethargic today and my cardio workout was a stuggle to say the least. Wed, 24 Feb 2010 16:10:26 EST Eating Clean & NROL4W Is thee anyone on the board who is eating clean and lifting?? <BR> <BR> How is it going?? <BR> <BR> This weekend I made a semi clean carrot, zucchini walnut bread--- it would have been better if i had agave and apple sauce. <BR> <BR> I will post the recipe on my the site once I have mastered it. <BR> <BR> Kim Tue, 9 Feb 2010 11:50:33 EST February Challenge Starting this Wednesday (2/10) our February challenge is: <BR> • To Work Out <BR> • To keep a food journal <BR> • Drink 8 glasses of water a day <BR> <BR> Each item has a certain point value --- at the end of the month who ever has the most points wins a prize( a real prize). <BR> <BR> POINT VALUE <BR> -Food Log—each meal logged = 1 point (snack don’t count) TOTAL points is 3 a day <BR> -Drink 8 Glasses of water a day = 1 point <BR> -NROL4W work out = 3 points <BR> -Any other work out = 1... Sun, 7 Feb 2010 23:25:52 EST Re-invigorating NROL4W How can we bring the love back to this Team?? <BR> <BR> I was thinking of maybe dividing us into teams so we can encourage each other to get pass each stage. <BR> <BR> What kind of incentives would you like to see here? Fri, 5 Feb 2010 18:18:59 EST question about deadlift Hello all, I just started the program and so excited to find this team! I completed first workout of exercise B, on phase 1. I am confused. What is the deal with deadlift? How is it different from the squads? my upper body is sore, but no pain on my legs? Am I doing something wrong? <BR> Thanks Wed, 6 Jan 2010 15:04:52 EST Time off during program - getting back into it Unfortunately, I haven't done any of the program in three weeks. I was planning on one workout a week to get me through the holidays, but that didn't happen. And now I'm fighting a cold and I'm not going to push myself until I'm recovered. I was halfway through Stage 2 before this hiatus. Where would you recommend I start back up? I'm actually leaning towards a shorter Stage 1 (4a and 4B) and redoing all of Stage 2. If you were in my shoes, what did you do? Tue, 5 Jan 2010 09:40:43 EST Why so many core exercises? Does anyone else feel that NROLFW has way too many core exercises? I was fine with it in stage 1 (just one core exercise) but I feel like it's just overkill in stage 3. Prone cobra, reverse crunches, crunches on a ball, lateral flexion.. it just seems like a lot. I thought the book was supposed to teach us NOT to do so many isolation exercises! Wed, 16 Dec 2009 09:12:53 EST No Gym for a Month I'm kind of stressing out. I really don't want to take a full out break from this, but starting 2 weeks from now, I will have an approximately month long break between semesters during which time I won't have a membership at the school gym I use- I could pay each day, but I will be home, not here most of that time, and the gym will have much more limited hours that probably wouldn't work for me the days I'm not home. <BR> <BR> Right now, I only have dumbbells up to 15lbs at home and nothing ... Fri, 4 Dec 2009 20:13:30 EST Calories Question Hi fellow fans of the New Rules ... I've finally gotten around to reading the nutrition part of the book and since I like equations, I followed the instructions for how to figure out my calories and protein. I wrote a blog post with the results. <BR> <BR> <BR> <BR> Just thought I'd share this with the group and see if anyone has comments or thinks I need to reconsider these numbers. I'm trying to hit weight loss goals too of course, which is why I subtracted 300 c... Thu, 3 Dec 2009 23:02:28 EST Shoulder press Can you offset your feet doing shoulder presses with DBs or is that bad form? Tue, 1 Dec 2009 16:23:46 EST Husbands or boyfriends doing the New Rules? Do any of you have any husbands or boyfriends who are doing the male version of the New Rules of Lifting? If so, what kind of results are they seeing? <BR> <BR> After finishing Phase 1, I bought the original version of the book for my husband. He just finished the first week and so far is liking it. <BR> <BR> Sat, 28 Nov 2009 06:49:56 EST lunges/step ups rep amount i have just started the program last week. <BR> <BR> when it says to do sets of 15 reps for things such as lunges and step ups which alternate legs are you doing 15 total or 30 so 15 for each leg? Tue, 24 Nov 2009 17:41:14 EST Macronutrient cylcing? I found an article on Bodybuilding dot com that suggests you should cycle macronutrients to see fat loss. I don't think I can put the link but here's a guide to the article: <BR> Articles, Training, General Training, <BR> <BR> It's in there deep. It's called a Step by Step Guide for Bodyfat reduction by Clayton South if you want to search for it. It's old but interesting. <BR> Thoughts? Mon, 23 Nov 2009 16:31:38 EST Just for Fun So there's a girl in my gym who walks around like she owns the place. Pretty much one of very few of the ladies who go into the weight room. <BR> <BR> I've bounced back and forth between 2 gyms (depending on my workout routine and needs) over the last 4 years so she's seen me off and on over that time, minus a deployment and a couple trips. Well after all this time with grumpy looks she finally smiled and said hello! Woot! Broke a barrier. I have finally reached Gym acceptance. I am n... Mon, 23 Nov 2009 12:39:53 EST Tempo and Weight So I am starting Week 2 of NROL. Seems like I knock it all out in 30 min. Is that typical? <BR> <BR> Here's where I started <BR> Deadlifts 60 lbs <BR> Squats 75 <BR> DB Press 20s lb DBs <BR> Lat Pulldown 75 <BR> Seated Row 75 <BR> Step up 30 <BR> Lunge 50 <BR> Ball crunch 10 <BR> <BR> What do you guys think of changing pushups to bench press? I can't weight myself with the pushups and I want to progress... Any thoughts are appreciated!! :) <BR> Sun, 22 Nov 2009 12:47:21 EST Just finished my first workout Hello all! <BR> <BR> I just finished the first workout of NRoL4W last night and it was a doozy! Happy to be aboard and can't wait to see what this program brings. Fri, 20 Nov 2009 12:22:53 EST Hey everybody! Who's ready for the holidays to be over yet? LOL. I'm Angie. I just started NROLFW Monday. Read the book cover to cover in one day and I've been sitting on it for 2 weeks dying to start. I am an avid runner. Recently I have slacked off and focused more on diet and weight lifting. <BR> <BR> Started Day 1 on Monday. Was pretty surprised how sore I am! I am always in the gym! Must mean I got some work to do for sure. I hope to see a real change. Feel free to throw the knowlege my way. Thu, 19 Nov 2009 16:58:57 EST What did you do during your 'rest weeks'? I'm finishing my STAGE 1 tomorrow and the thought of taking a week break from working out is kind of scary to me! :-) I wonder how you coped with it. Did you do any other kind of workout at all? Sun, 15 Nov 2009 23:28:57 EST Special workouts I have a question. When Schuler is talking about Stage 1, he mentions that after the final workouts you should do 2 bonus workouts in which you use the same weight as in first workout, but do as many reps as possible. <BR> <BR> Is this meant to apply to all the stages, or just Stage 1? Sat, 14 Nov 2009 20:12:00 EST Recovery Week I just finished Stage 1 and I am planning to take a recovery week, as recommended. <BR> <BR> During Stage 1, I did cardio on non-weight-lifting days, plus walked the dog daily. <BR> <BR> Should I continue this routine, or is it okay to add some high intensity cardio on what were the weight-lifting days? Am I supposed to refrain from cardio as well during a recovery week? Fri, 13 Nov 2009 18:03:44 EST The Female Body Breakthrough This book sounds great! I will have to read it once I'm done with NROLFW. It's written by Alwyn Cosgrove's wife. Here's a blog entry about it from <BR> <link><BR>reakthrough </link> Thu, 12 Nov 2009 08:47:06 EST What weights did you start with in Stage 1 I'm just curious is anyone feels like sharing, what weights people started with in Stage 1? <BR> How much did you increase them? <BR> <BR> I think I started too light, since I've never done many of these exercises before at the gym, I wasn't sure how much I could handle, so I ended up leaning toward too little. <BR> For squats I started with just the bar on my first set, increased to 10lbs for the second set deciding that the bar was not enough. Today was my third workout and I did 25lbs on ... Mon, 9 Nov 2009 17:28:53 EST Introducing Others to NROL4W When I first started Stage 1 this past September, I was bubbling about the program to everyone! One girl (out of everyone I talked to) was interested and she bought the book. She's now about to start Stage 1 and is so excited about it. <BR> <BR> I've found that HER new enthusiasm is re-inspiring me! <BR> <BR> Anybody else trying to get others to do the program with you -- or just to do it for themselves? Sun, 8 Nov 2009 11:58:35 EST How Long do You Feel Sore How long after a workout are you still sore? Especially from Squats? <BR> <BR> I did the first workout on Monday. I was planning to do the second on Wed but my legs were still so sore from Mon that I was having trouble walking correctly. <BR> So I decided to wait till Fri to do the second workout. <BR> Friday came around my legs still feel sore walking, sitting down, et cetera and I'm still holding on to the railing for my life when I have to go up and down stairs (which I have to everyday... Fri, 30 Oct 2009 19:00:17 EST A question about increment of weights. According to the book (page 139), the author suggests that one should try to increase weight in every exercise in every workout. And he says, <BR> <BR> "Sometimes it'll be impractical to move up that steadily. With dumbbells, for example, the increments are too large to allow for that kind of progress. Some gyms won't offer any dumbbell weights that aren't divisible by five, so moving up from 5 to 10 implies a doubling in strength, and from 10 to 15 means another 50 percent jump. You'll get... Wed, 28 Oct 2009 14:33:33 EST Prone Jackknife Success! So today was my first NROL workout at the gym, and I had read a lot of comments from people about how they couldn't do the prone jackknife and kept falling off the ball, and how glad they were they had a stability ball at home. <BR> Since I don't, I have to do this at the gym. <BR> <BR> On my way to the gym today I kept thinking I should just substitute it with something else for abdominals that I know how to do so I don't look stupid. But by the time I got to that point, I was getting eno... Mon, 26 Oct 2009 15:38:20 EST what results are you getting with the program?! Hi everyone, <BR> I'm reposting this question after getting sidetracked by 1/2 marathon training and completion, so now I'm ready to start NRFL... <BR> <BR> To be honest, I love weightlifting, have done it in the past (prior to the marathon program), so I'm used to a traditional weight lifting program. <BR> <BR> I was wondering for those of you who have been doing this program for awhile, what kind of results you are getting in terms of increase in muscle size, and lowered fat? <BR> <BR... Mon, 19 Oct 2009 12:27:12 EST Hello from a newbie Hi Everyone, <BR> <BR> My name is Tai. I'm 53 and 5'4". I learned about NROL4W one day while I was doing a research on weight lifting programs on Men's Health Magazine website. I've just finished reading the book and will start my Stage 1 tomorrow. Although I'm not new to weight lifting I'm very excited about this program. My goal is to develop tight firm abs... preferably six pack abs! I'm not sure if this is too much to dream for at my age but I sure will give it a 110% effort. I'm so glad... Sun, 11 Oct 2009 09:31:36 EST Who's a better man than Lou? Remember how in the intro to stage 7, Schuler said that if we could get through 12 workouts in stage 7, then we were a better man than he was? <BR> <BR> Well, who has gotten through all 12? I just started the first and I'm seriously considering only doing 6 workouts.... Sat, 10 Oct 2009 18:34:44 EST Newbie :) Hi Everyone! <BR> <BR> My name's Jill. I just ordered the book, New Rules of Lifting for Women. I've heard a lot about it and am eager to start once I've read it. I don't have medical issues so good to go on that. My only possible problem is that I'm fairly new to weight lifting. I've gotten some advice to hire a personal trainer. I would do that if I had the extra money for it and if I could honestly say the trainers at my gym wouldn't have me lifting itsy-bitsy weights and saying the heav... Wed, 7 Oct 2009 14:05:47 EST Off day recovery advice? I'm wondering what others recommend for recovery on days between the NROL workouts. <BR> Today I am so sore everywhere, I can barely get my leg muscles to lower me onto a chair to sit or stand back up and tomorrow I'm supposed to be back at the workout doing squats. <BR> I know being sore means I worked my muscles hard, but what can I do to help them not feel this sore tomorrow when I try to head back to the gym again? Thu, 24 Sep 2009 14:53:06 EST Quad Dominance- Increasing Hamstring Strength In the book, Lou mentions quad dominance (pgs 120-122) as being an issue for many females. Since he mentions ratios of how out-of-balance the quads can be versus the hamstrings, I'm wondering how is that tested? Anybody know? <BR> <BR> Susy Sun, 20 Sep 2009 11:34:52 EST Pre-Workout "Meal" I'm tweaking my fitness program to include the pre-workout FUEL. <BR> <BR> I don't do sports drinks and the suggested shakes have way too much sugar for me. <BR> <BR> This morning I had my Spiru-tein shake mixed with milk. <BR> It gave me a lot of energy to complete my workout, but I don't want to have that every single morning. <BR> <BR> I'm thinking of plain yogurt with a variety of fruit added (I'll use a variety of fruit spreads that are just pureed fruit for flavor) <BR> <BR> I'm hop... Sun, 2 Aug 2009 13:24:33 EST Stage 7 Did my first stage 7 workout yesterday. OMG! I almost died! My legs were rubber after all those DLs and the static lunges had my legs burning! <BR> <BR> Looking forward to workout 2 on Monday, hopefully I can walk a little easier by then LOL Sat, 18 Jul 2009 10:49:49 EST Idea sources I'm a newbie and struggling a bit with the diet. Where do you get meal ideas? The ideas in the book are good, but there aren't very many! Wed, 8 Jul 2009 11:50:12 EST 4me2do is starting on Monday I will be starting this program on Monday any heads up will be appreciated <BR> <BR> Oh and Im a newbie to the team as well Thu, 2 Jul 2009 06:56:02 EST Rowing at home? I start this program on Monday and have been reading post after post to get some insight on here. I see some people have done and are doing the program at home.... How exactly does one do the rowing at home? Any help would be appreciated. Thu, 2 Jul 2009 06:40:27 EST Increasing calories help--- Hey everyone! I am 5'3", very small framed, and 114 lbs down from 140 lbs. Originally, 115 was my goal weight but now I want to continue to reduce body fat and maintain and eventually gain muscle and I'd heard many good things about this program. I've calculated my calorie needs and it says I should be getting 1567 calories on my off days, 1800 on workout days, and that's with the 300 calorie subtraction. <BR> <BR> <BR> Now, I suppose I am okay with this, but since I've been losing weigh... Tue, 23 Jun 2009 08:27:05 EST Newbie Hello everyone! I have just got back on SP after running away from my goals :-). I also just got NROL for Women and will be reading it tonight. I am excited! It sounds like a very good program. <BR> <BR> Please visit my Sparkpage for any more info! <BR> <BR> Candice Thu, 18 Jun 2009 23:45:21 EST Deficit days Hello ladies!!! The book recommends to eat based on your activity level for that day. I always bump my calories when I hit the weights, however, I also try to get some cardio in on my off days - should I increase my calories for then as well, or not and have a bigger "deficit" for those days? Wed, 10 Jun 2009 11:59:55 EST First 3 workouts complete! Hi to all! I've just completed my first 3 workouts (after finally figuring their arrangement out -A big "thanks" to the spreadsheet site!) Just a little sore, but that I expected. I only have dumbbells right now, any suggestions on doing some of the exercises at home with only those? Thanks for all of the other advise I've read here before ever starting! Now I'm off to take my "before" pics. Wed, 3 Jun 2009 18:32:03 EST Hello from Erin :-) Hi! My name is Erin. I decided that I should "offically" introduce myself on this forum. I'm half way through NROL4W and LOVE it! I was doing ChaLEAN Extreme at home, but it was getting boring and not as challenging. Decided to take a new challenge and started this! We rejoined the gym and I'm loving the support that I get from there! I go in the mornings on my days off, or in the evening after work. Mornings are my favorite, since I know a lot of the other people in the gym at that ... Tue, 26 May 2009 21:38:58 EST Stage 7 Progress Post your progress for Stage 7 here. Mon, 18 May 2009 15:46:27 EST Stage 6 Progress Post your progress for Stage 6 here. Mon, 18 May 2009 15:45:55 EST Stage 5 Progress Post your progress for Stage 5 here. Mon, 18 May 2009 15:45:26 EST Stage 4 Progress Post your Stage 4 progress here. Mon, 18 May 2009 15:45:02 EST Stage 3 Progress Post your progress for Stage 3 here. Mon, 18 May 2009 15:44:28 EST Stage 2 Progress Post your progress for Stage 2 here. Mon, 18 May 2009 15:43:56 EST Stage 1 Progress Post your progress for Stage 1 here. Mon, 18 May 2009 15:43:26 EST The New Rules of Lifting for Women: Training Plan Hi everyone, <BR> <BR> Just posting this here so not everything will be all over the place as it is now. Feel free to post your questions and comments on the training program here. You can post your progress on posts titled "Stage 1 Progress", "Stage 2 Progress", etc. Mon, 18 May 2009 15:42:41 EST The New Rules of Lifting For Women: Nutrition Plan <em>215</em> <em>215</em> <em>215</em> <em>215</em> <em>215</em> <em>215</em> <em>215</em> <em>215</em> <BR> Hi everyone, <BR> As leader of this team,I thought we could start a new message board to kind of keep everyone on the same page. <BR> Here, I would like you to discuss the NROL4W nutrition and healthy eating plan. Tell us how you feel about it. <BR> Do you follow it to a t? <BR> Do you add or subtract calories to/from it? <BR> Do you think its effective? <BR> <BR> Also... Mon, 18 May 2009 15:33:38 EST Extra cardio? Is anyone doing extra cardio with NROL4W? Mine depends on the day, but I'd say that I do at least 30 minutes/day. Either stair stepper, stair mill, running, walking the dog.... I'm still in stage 1 of NROL4W, so the workouts don't seem to take very long yet. Definately feeling them though! Sore legs and abs, lol! Sat, 16 May 2009 08:08:47 EST Just beginning stage 1 Hey!!! <BR> <BR> I just started the program! I'm so glad I found this group - to share the pain and all that. <BR> <BR> - Rovisi Mon, 11 May 2009 21:43:40 EST Just read the book and I'm going to start doing this. That said, I go to my gym several days a week, but have never even seen the weight room. For some reason, I'm feeling intimidated about starting this! But I need to do it at the gym b/c I don't have any equipment at home. <BR> <BR> Was anyone else like this at first? Any advice, in addition to suck it up and deal with it? :) Wed, 29 Apr 2009 15:20:03 EST Web-site for NROLFW workout log spreadsheet New Rules of Lifting for Women Diet Calculator and Workout Log spreadsheet for Microsoft Excel, Google Docs, and/or OpenOffice! <BR> <BR> LINKS: <BR> <link><BR>of-lifting-for-women-diet-calculator-a<BR>nd-workout-logs </link> <BR> <BR> <link><BR>ing-women/32723-links-list-authors-rev<BR>iews-articles-interviews-blogs-nrol4w.html </link> <BR> <BR> IF you know of any helpful websites I would love to ear ab... Sat, 25 Apr 2009 08:52:16 EST Starting from the top!! Anyone with me? I have just bought the book and after speed reading it over the weekend, cannot wait!! to start the first workout of Stage 1 tonight! I was wondering if there was anyone out there who was starting now or close to now? So I would have someone to be accountable to? It would be great to have others doing the same things as me and we could chat about how things are going, results we're getting or not getting, and anything that we might be confused about reguarding the workouts? I would love to se... Mon, 20 Apr 2009 15:10:43 EST out of town blues no routine <BR> bad eating habits <BR> discouragement <BR> less than perfect workouts <BR> ugh <BR> blue <BR> blue <BR> blue <BR> and if I just do my pushups I will feel much better right? Mon, 13 Apr 2009 02:08:34 EST Where'd I go? Well I was active here a few months ago and I dissappeared... <BR> <BR> No I didn't quit. Look at my ticker!!! YAY me <BR> <BR> Anyway - I loved this book and I love this program and I am going to start again, but... <BR> <BR> I am going to start when I reach my goal of 180. I do 90-120 cardio minutes a day. The book states that this shouldnt be paired with intense cardio like that - they weren't lying!!!!! I couldn't do both. I kept hurting my muscles to the point where I couldn't lift an... Tue, 7 Apr 2009 09:17:46 EST Challenge for April Hi all, <BR> <BR> A few weeks ago, I sent out an email regarding a possible challenge for the month of April. While I didn't get a lot of responses, I felt that there would be enough desire to give it a shot. <BR> <BR> So I challenge YOU (and myself) to a consistency challenge. Lets see who can strength train (following the New Rules workouts) 3 times per week for the month!! <BR> Wed, 1 Apr 2009 13:09:12 EST Help: Any Tips for the Week of Rest??? I just finished four weeks of the "Breaking-in" workouts in NROL (Not NROL4W). At this time I am supposed to take a week off before starting the next phase. This is my first time doing this kind of program. <BR> <BR> Experienced folk, what have your rest weeks been like? And what was it like coming back after the rest? <BR> <BR> Any tips? <BR> <BR> I'm thinking I will still continue my jogging and walking schedule this week as well as some stretching and yoga-type exercises. Sun, 29 Mar 2009 14:12:31 EST Lifting Videos Lifting is a new skill for me. Even though the books have good pictures and text descriptions of the lifts, still, for me, nothing beats actually seeing someone do it. <BR> <BR> So, I was delighted to find that most of the New Rules lifts are available on YouTube. <BR> <BR> Yesterday I created for myself two YouTube playlists of workouts from "The New Rules of Lifting". These are new workouts for me that I will be starting next week. <BR> <BR> Here are links to them in case you want to see... Fri, 27 Mar 2009 12:01:46 EST Really curious..... What kind of weight loss results did you see while doing NROLFW? I keep hearing from my personal trainer that there is no way I can really lose weight doing this program and that I might do nothing but bulk up. <BR> <BR> I'm going into week 6 of stage 1 and I am definitely seeing improvements in strength and I think I look better but the scale is not moving at all. I'm just wondering if my trainer is right and I should shelve the rules for the time being and concentrate more on cardio. ... Wed, 25 Mar 2009 13:40:39 EST Greetings from a New Member Hi everyone! I'm a guy who recently began the program in "The New Rules of Lifting", the older version. I asked April whether it was OK for me to join because I didn't want to impose my male self without permission! <BR> <BR> Anyway, I am loving this program. When I was younger, I was more of a walking/jogging and yoga kind of guy. But, I have found that I need strength training now in order to feel (and look) as well as I used to without it. Muscles start disappearing with age, I have found... Tue, 17 Mar 2009 17:25:10 EST What differences are you noticing in stage 1? I'm nearing the end of stage 1, and although I have not lost a lot of weight, I did see some changes. <BR> 1. This weekend, I was shaving my legs and noticed my calves were very hard and had a nice swoopy curve. <BR> 2. I am seeing my ankles again (I was getting cankles). <BR> 3. When brushing my hair, I saw my biceps pop out a little bit. <BR> <BR> I would LOVE to hear what you are noticing during stage 1. Mon, 9 Mar 2009 12:02:00 EST POST YOUR PROGRESS HERE=) I am starting a "Post your progress here" so everyone can know what stage you are on, reps, weight, and sets. <BR> Tue, 3 Mar 2009 09:37:27 EST Balance Okay most of you are experianced but I am having a very hard time with stage 1 workout A. B is hard it works me out but I have no trouble. Workout A on the other hand I am completely unbalanced. I have trouble with squats because I always feel like I am falling forward. The steps ups I cannot stand straight when I try even without weights and trying to stay on the ball for a prone jackknife is a joke. <BR> <BR> I guess I kinda needed to vent. But did anyone else have these problems or am I t... Sat, 28 Feb 2009 21:39:28 EST Hurting I am hurting so bad from my workout on Tuesday that I think I am going to have to push tonights session until tomorrow. I am not a wimp by any means when it comes to pain but I am sore. It hurts to walk. So were you all sore when you first started this? Maybe I used too heavy of weights for just starting or is is supposed to be this way? Thu, 26 Feb 2009 09:01:05 EST question about recording weight So I did my second workout today. At the gym. I almost chickened out because the gym was packed (I wanted my bf to come with me but he was sick) But I did it. My question is about recording weights. <BR> <BR> The dedlift I used the 45 lb bar with a 10 lb. weight on each side. Do I record this as 10, 20, or 65? <BR> <BR> The other exercises I used 2 12.5 dumbells is this 12.5 or 25? <BR> <BR> Thanks for the help! Tue, 24 Feb 2009 21:43:30 EST Those of you just starting How is it going? I did my first workout this past weekend but I couldnt make it to the gym so I did it at home with just bodyweight. That wasn't enough so I am looking forward to my second workout tonight at the gym. Tue, 24 Feb 2009 08:55:10 EST nervousness I was at the gym last night "eyeing up" where I will be able to do this program. I am nervous because I know I am going to have a hard time doing simple things like squats and pushups and I will be in the crowded gym with many witnesses. I won't let that top me though. Maybe they will be able to notice my progression as well as my downfalls Fri, 20 Feb 2009 08:28:19 EST Question Has anyone started this program when they weigh as much as I do. I am worried some of the exercises might be too challenging for me. I am qorried about squats hurting my knees. Any advice from anyone who has dome this. <BR> <BR> Please note I have not finished the book yet and I have just flipped throught the demonstration section. Thu, 19 Feb 2009 10:49:26 EST Hello! Anyone going to start this plan soon? Hi my name is Julia I just bought this book today and I am going to follow the plan. My start date is 3/2/09 <BR> <BR> I also have a sparkteam and I am going to start a special forum that will remain active there for this plan. Check it out <link> </link> <BR> <BR> I will also be here to check the boards and I hope all you with past experiance will have some good posts for me to reference! <BR> <BR> Julia Wed, 18 Feb 2009 15:43:10 EST What are your plans after finishing all 7 stages? I'm about to finish stage 6 this week, and it's starting to dawn on me that I'll be finishing the entire program relatively soon. I was curious about what you all are doing or will do when you finish all the stages. I'm not quite sure what I'll do yet. I just ordered the general version of the New Rules of Lifting to see what workouts it has to offer. I also wanted to know if it's possible to redo specific stages or even the whole program again. Wed, 18 Feb 2009 00:20:44 EST screaming thighs big sigh. Today was my third workout of stage 1. I felt like an idiot last week asking the big muscled guys in the weight room where the squat rack was, today was much better. <BR> <BR> My thighs are totally sore after each workout, but I cannot feel hardly anything in my abs from the prone jack-knife. I guess all those Pilates lessons were good for something. <BR> <BR> Now if I can only stick to the eating plan. I think I will have to plan one meal for the family and one for myself each ... Mon, 16 Feb 2009 00:25:53 EST Resting Does anyone else feel funny resting so long in between sets? I'm doing stage 1 right now that has 60 second rest periods and I find myself feeling kind of silly just standing there at the gym. <BR> <BR> I'm used to keeping my heart rate higher throught my work outs and resting so long in between sets is driving me a little nuts. <BR> <BR> I'm still doing it but really don't care for it. Though I've got to say I'm a little more than half way through the stage and I am seeing changes even... Sun, 15 Feb 2009 13:22:55 EST I'm a newbie! Hello all! I just joined sparkpeople earlier this week, and in searching around, I discovered this team. <BR> <BR> I love love love new rules. I devoured the book and have since read it over and over. I'm trying to do the workouts as best I can, but with a new baby (4 months old!), some days are better than others. <BR> <BR> Anyway, I can't wait to hang around and see what's going on. Fri, 13 Feb 2009 17:05:43 EST I need help with sets and reps If any of you can help me understand the sets and reps. <BR> I down loaded the work out log sheet form Caustic Musings blog. <BR> I has been very helpful. However I don't understand why there are Set 3,4,5,6 at the top of the page. I thought we were only to do 2 sets. <BR> If anyone could tell me how to fill it it or do it properly,I would be very grateful! <BR> <BR> This is how I understand it... <BR> On Stage 1 Workout A <BR> Do 15 Squats Set 1 <BR> Rest 60 seconds <BR> Do 15 Squats Set 2... Mon, 9 Feb 2009 19:09:01 EST How much to deadlift in stage 1? HI all, I'm in my second B workout of stage 1, so it's my second time doing the dead lifts. I previously used two 8 pound dumbbells because I had no clue what was normal, easy, hard, etc. I didn't want to end up as sore as I did doing workout A for the first time. <BR> <BR> But 8 lb dumbbells didn't do much. What do you think is a good weight to start with? Fri, 6 Feb 2009 18:04:38 EST New here - runner looking to get stronger! Equip ? Hi everyone! <BR> I just bought the NROLW book today and am excited to get started, as soon as I can get the gist of what I need to be doing ;o) <BR> <BR> I am a runner...just completed my first 1/2 marathon and ready to take on new challenges! I'm going to come way down on my running mileage, focus on my short runs, and getting stronger and more toned. I'd like to lose some more weight too, as I am not at my goal weight for a 1/2 marathon makes you very hungry! lol! <BR> <B... Fri, 30 Jan 2009 17:04:01 EST How to kknow how much weight to use? Hi, I am new to the team and fairly new to NROLFW. I am in Stage 1 and am not sure how much weight I should be using. Each couple of weeks we should be increasing weight, correct? But, I have been super-sore from my workouts and am afraid to use too much weight and sacrifice my form. How do you know when to increase weight? Thanks!! Tue, 27 Jan 2009 09:58:05 EST Doing NROLFW at home... Is it possible to still do it? They give modifications for some of the exercises, but not all. I don't have a barbell or a chin up bar, just dumbbells with plates. And an exercise ball. So far I have 60 lb total in plates but I can get more plates as I need them so that's not an issue. <BR> <BR> Has anybody had success with modifying this for doing it at home? Sat, 17 Jan 2009 11:08:07 EST Prone Jacknife Substitute? Hello ladies, <BR> I just finished my 3rd workout and I can NOT do a prone jacknife yet. I guess my core isn't strong enough, but I cannot even walk myself out to an extended position without falling off the ball. Does anyone have a suggestion for an exercise to substitute for the prone jacknife until my core is stronger? Or perhaps a modification to the jacknife that might make it more manageable? <BR> <BR> Any help would be greatly appreciated! <BR> M Wed, 14 Jan 2009 12:01:18 EST what results have you been qetting with program? Hi. <BR> I'm just beginning NRFL... I'm used to a traditional weight lifting program. <BR> I was wondering for those of you who have been doing this program for awhile, what kind of results you are getting in terms of increase in muscle size, and lowered fat? <BR> <BR> I'm kind've hesitant to give up my bicep curls and tricep single joint exercises... but the book says that you will develop those muscles well with the combination exercises. <BR> Has this been the case for some of you seasone... Mon, 5 Jan 2009 10:37:27 EST hi team My name is Marcia, and I have just ordered this book so I can start the new year out right. I was just wondering how effective you all are finding this book and routines? I'm really trying to step up the weight training, so any tips or advice would be much appreciated. I've been messing around with weights for the past 6 months, but have not been committed. <em>213</em> Tue, 30 Dec 2008 14:47:59 EST Newbie--Can I do this progam AND keep up running?? Hi All-- <BR> <BR> I'm a long-time Sparker, but newbie to NROLFW. I'm excited to do the program--did the first workout today--but I'm concerned about how I'll be able to balance it with my running program. <BR> <BR> I run 3x/week. Right now I'm just getting back after a reprieve, so my mileage is pretty low, but I'll be ramping back up to half marathon training. <BR> <BR> Any recommendations? Should I run and ST on the same day so I can have a full day of recovery? I also cross-train (swim... Sun, 28 Dec 2008 19:33:45 EST Roll Call! Hi! <BR> <BR> I'm just curious who's here. Please say hello - I'd love to get to know you! <BR> Liz Mon, 8 Dec 2008 21:38:09 EST Anybody Interested in Helping Co-Lead? I'd love to give it a shot, but don't want to take on the whole thing alone. Anyone else interested in sharing? Mon, 8 Dec 2008 16:22:13 EST Just started Stage 1 Hi all! I just picked up this book and did the first workout yesterday. My quads and traps are already sore! Question, though: I knocked out the workout in about 30 minutes, which seems really short. Have you been adding extra cardio to your workouts? And what sort of results have you seen so far?? <BR> <BR> Thanks! Mon, 1 Dec 2008 12:05:57 EST Just ordered the book I spent some time browsing the book at B&N today and ended up ordering it half-price online. It seems like it has some really good advice that makes a lot of sense. I'm TERRIBLE about strength training (read: I hardly do any) because I just don't know what to do, and all the DVDs I have take over an hour. I like that the book has specific plans I can check off each day! I'm hoping to read the book over Christmas break and then start the program after the first of the year when things calm... Sat, 22 Nov 2008 23:16:01 EST Love This Book! Hi everybody, <BR> <BR> I just got the book and couldn't read it fast enough! Glad to join this team. If anyone in Stage 2 or 3 has advice for a Stage 1 person such as myself, please send it my way! Mon, 10 Nov 2008 17:53:15 EST Howdy Joined the team awhile ago even though I wasnt doing the program since the newbie strength training team seemed a bit dead. I have had the book for several months but I was thrown off by how the charts were set up with the different workouts all listed under each exercise where I am more familar with a chart with one workout at a time, so I wasnt sure if they meant to do a lot of sets with reps of 15, 12, 10, 8 etc all in one workout or split into different workouts. Was the bonus workouts ... Mon, 3 Nov 2008 16:49:20 EST Hi from NC- Greensboro area We sure are getting alot of attention nationwide on politics- Obama and McCain camps are always down here...Interesting---Anyway! I wanted to introduce myself- I am a mother of two small kids- 2 and 4 yrs old. Married and work part-time as a college instructor-local community college- I love it! I just started this August...I lost 70 pounds since last Sept 07 and have been trying to lose the last 10 pounds or so-I am however at goal weight- A nice size 8 an/or 10- Would like to be more 8/6 si... Sun, 19 Oct 2008 12:11:14 EST Hi from Raleigh! Hi, I am glad to be here and really like SP so far. Tue, 7 Oct 2008 21:38:59 EST Old injury?? What do you do in this situation....I have a shoulder injury from about 2 years ago and as I progress up with the weight I pay for it. Sometimes I can't even sleep on it, the pain goes all the way down to my hand. So should I just stay with lighter (whimper) weights? <BR> thanks <BR> Julie Sat, 13 Sep 2008 21:00:12 EST Calories burned lifting weights? When you're figuring out your weekly calories burned, how do you account for the NROLFW? I feel like I'm working really hard during my wt-lifting sessions, but have NO idea how many calories I'm burning. Any advice/help? Sat, 13 Sep 2008 19:59:23 EST Progress? Not sure if this is the right place for this post, but figured I'd try. <BR> <BR> I've been doing the NROLFW 2 or 3 times a week for several weeks (just at the end of Stage 1), get 30 min of cardio 5-6 days a week, and have been tracking my eating and eating between 1200-1550 calories each day (with a good balance of fats, carbs and as much protein as I can). <BR> <BR> I'm seeing NO progress. No smaller number on the scale and my pants are fitting exactly the same as they always have. <BR>... Sat, 13 Sep 2008 08:52:28 EST Hi! I'm a 32 year old graduate student from Fayetteville, AR and just started Stage I this week. I'm liking it so far, and I hope to learn more from you all. Mon, 8 Sep 2008 18:28:34 EST Stage 5 I finished Stage 4 this morning. I will take a week off since I'll be on vacation next week, and then start Stage 5 when I get back. I'm not looking forward to doing the body weight matrix again. I'm kind if anxious to finish Stage 5 and move on to new exercises. Thu, 4 Sep 2008 12:23:43 EST Re-discovering my Spark! I'm just back on Sparkpeople after about a year away from it. I can't even remember why I left in the first place, other than trying to cut down, in general, on computer time. About 6 weeks ago I bought NROLFW and have been really enjoying it. However, I found the "diet" part of the book too confusing for me, and didn't change my eating habits. So, while I've been getting stronger, I haven't seen any loss of pounds or inches (gaining pounds, if anything). My sister "reminded" me about Spar... Fri, 29 Aug 2008 12:41:55 EST Stage 2 Started Stage 2 last night. Good workout, sore today. I guess I found some out of shape muscles. <em>41</em> Sat, 23 Aug 2008 13:27:05 EST Happy to find this team! Hubby bought me the book for my birthday (at my request), I gave birth to our daughter the day after my birthday and it is now four weeks later and I'm ready to get started working out so I can lose the baby weight and look AWESOME!! <BR> Mon, 18 Aug 2008 17:07:06 EST Stage 4 I start Stage 4 tomorrow! It's not quite as exciting since it's the same exercises as Stage 2, but it's always refreshing to change. Mon, 18 Aug 2008 13:03:44 EST New and Looking for a buddy I just bought the book and am still kinda in the process of recovering from knee scope surgery BUT and so excited to get started. <BR> <BR> Hoping to find someone else relatively new to bounce stuff off of - anyone care to buddy up?? Mon, 11 Aug 2008 08:53:58 EST Stage 3 I started Stage 3 this morning. So far I like this workout better than Stage 2, except for the evil body weight matrix. It took me just over an hour including warm up and matrix. Thu, 31 Jul 2008 13:28:06 EST Weight Training to Burn Fats & not to gain Muscle. I have been doing weight training for over 2 years and do believe that I have gain some muscle mass compared to my previous self. I want to stop gaining muscle mass (am aware that I am not bulking up like some body builder) and to burn fats when I do weight training. <BR> I don’t know the proper method for weight training to train my muscles to start burning fats rather than adding muscles to it. <BR> <BR> I am saying this because I do have a thick layer of fats (certain parts of my body) ... Fri, 25 Jul 2008 08:46:13 EST Stage 1 Denise...I thought I would start a proper thread for Stage 1 for us and anyone else that joins this team. Mon, 7 Jul 2008 16:33:13 EST Intimidated by the bar bell... I don't know quite how to ask this..but I have never used the bar bell before..ever! I have used machines and hand weights but thats it. I am starting Stage 1 tomorrow and literally do not know how much weight to put on for my squats...besides that I am intimidated to go into that part of the gym. My dh has a bar bell at home so maybe I should start there? <BR> <BR> Help! Sun, 29 Jun 2008 12:31:50 EST Restarting Weight Training .. Is So Very Hard... : <BR> I had to take a break from my gym for almost a month due to a minor surgery I had in May. Now, I am finding it really hard to restart my weight training (even though am starting with light weights) as my legs feel so numb and tired... I am not sure if I am too rested, my legs are lazy or I am slacking on my commitment.. Arghh... :p .. <BR> <BR> I can only do 1 or 2 days of weight training in a row and then, will feel so tired and eventually will start skipping my gym routine for the n... Sun, 22 Jun 2008 21:53:28 EST metabolism This may sound crazy, but it seems like I can actually feel my metabolism increasing. I am eating at maintenance -- I tried reducing calories but I'm just too hungry. Even after I eat a lot I don't get that sluggish feeling anymore. There is also a feeling in my belly that I call the skinny feeling. It's hard to explain, but it's kind of a tight feeling in my lower abdomen early in the morning. Thu, 19 Jun 2008 10:12:43 EST gaining weight is scary! I know it's a bad idea, but every once in a while I get the scale out of its hiding place to see how I'm doing. I won't do an official weigh-in and measurement until the end of Stage 1, but I have already put on 4 pounds. This puts be 10 pounds above my original goal weight. I was already up before I started, but now it's getting to the point of being scary. I am trying to remain calm though, because I can see the incredible changes in my body. It' harder to tell on my lower body, and my pant... Wed, 18 Jun 2008 10:46:01 EST wow, 20 lb. dumbbells on the shoulder press! I have been gaining crazy strength on this program. I made it through two complete sets of 10 should presses using 20 lb. dumbbells and made it to 7 reps on the last set. Now, if only I would start to lose some fat . . . Mon, 16 Jun 2008 08:53:47 EST NROL Women's Forum I tried posting a few times on the JP Fitness Forum, but I am discouraged. Maybe it's just me because I am feeling a little sensitive today. But it just seems like people there are not supportive of beginners. Several times I felt like I wanted to post to defend myself, but maybe it's better if I don't post at all anymore. Thu, 5 Jun 2008 13:44:46 EST Stage 6 Hey All, <BR> <BR> I just started Stage 6 today, this stage takes a little different approach. It is a strength stage and the book says if you are more concerned with rapid weight loss you can skip it. I have come this far so I am not going to skip it. The negative chin ups were interesting...did make me feel pretty! <BR> <BR> Enjoy it! This workout is great! Mon, 2 Jun 2008 22:40:04 EST are you all following the diet plan too? I don't think I'll follow it exactly because I don't want to go back to counting calories. I have reached a point where I eat similar to their plan anyway, but I will add more protein. I think I will continue my way of eating through Stage 1 and then evaluate whether I need to make any changes. Thu, 22 May 2008 10:39:51 EST bought the book today Hi everyone! I just bought the book after hearing about for months on a different site. I am a runner, but I'm trying to heal an IT band injury, so I can't do much in the way of cardio right now. I decided to focus on strength training instead. Wed, 21 May 2008 16:12:33 EST Week of May 12th How was everyone's weekend? <BR> <BR> My hiatus from NROL* begins today but I wanted to pop in and see how everyone is doing? <BR> Mon, 12 May 2008 15:16:31 EST Week of May 12th How was everyone's weekend? <BR> <BR> My hiatus from NROL* begins today but I wanted to pop in and see how everyone is doing? <BR> Mon, 12 May 2008 15:16:27 EST Week of May 12th How was everyone's weekend? <BR> <BR> My hiatus from NROL* begins today but I wanted to pop in and see how everyone is doing? <BR> Mon, 12 May 2008 15:16:15 EST Week of May 5 - Happy Cinco De Mayo! Sorry I did get a chance to start the thread yesterday. I just finished Fat Loss 1 and I will be taking the next 5 weeks off to work on something different temporarily. <BR> <BR> After that, I think I will pick up with NROL4W again! Tue, 6 May 2008 17:47:34 EST Week of April 28th - How's it goin' everyone? I am finishing up NROL Fat Loss 1 this week. I somehow managed to skip one of the B workouts at some point. I'm still not sure when I did that! I will be starting Fat Loss 2 this week. I will only be doing 2 days a week because I found someone to teach me how to use kettlebells and will be meeting with them twice a week. I figure there is no way I can do NROL 4 days AND kettlebells 2 days. I hurt just thinking about it!!! <BR> <BR> If anyone is interested, there is a audio interview by... Mon, 28 Apr 2008 20:44:24 EST Week of April 21st I am going to go ahead and start this thread tonight since the boys have a field trip in the morning and I will probably forget. <BR> <BR> This week has been totally crappy. I am refocusing and recommitting myself to eating right and doing all of my workouts next week. <BR> <BR> I made a spread sheet for my food so I make sure I eat everything I am supposed to and no more. It is going to be hard since I have half a leftover vegan chocolate cherry cream pie in the fridge! I think the boys... Sun, 20 Apr 2008 22:12:41 EST Week of April 14th - How's everything going? Sorry I missed last week. Don't know what happened!! <BR> <BR> How is everyone doing?? <BR> <BR> I will be starting A3 fo NROL Fat Loss 1. I have been having problems with my shoulder to I am trying to modify some of the exercises without altering them too much. It is hard because I don't want to deviate from what Alwyn Cosgrove wrote but at the same time my shoulder has some very unpleasant things to say about it! LOL <BR> <BR> As of Monday last week I thought I had lost 2lbs but after... Tue, 15 Apr 2008 09:45:20 EST What stage are you at now? Just a general question..... <BR> <BR> I'm starting Stage 3 tomorrow, Stage 2 went by fairly quickly. I still need to get out there and do a bit more than the pilates during my off-gym days. That seems more feasible now that the snow is melting. <BR> <BR> What stage is everyone else at? <BR> <BR> Jules Tue, 8 Apr 2008 15:20:42 EST New members!! We have had several new members join in the last few days and I wanted to say welcome! Please take a moment to introduce yourself. Everyone here is very friendly. <em>213</em> <em>23</em> Sat, 5 Apr 2008 08:56:14 EST Carb Cycling Does anyone do carb cycling? I have been considering going low carb but that is not something I want to do lifelong so as an alternative I was thinking of carb cycling based on my workout schedule. High carb on lifting days, med carb on HIIT days and low carb on rest days. Anyone do this?? Fri, 4 Apr 2008 12:19:41 EST Sugar Cravings are killing me! I think I have talked myself out of "just one bite!" (like that would actually happen) of the ice cream in the freezer about 50 times today. My sugar craving is driving me nuts. It is really weird because I almost never crave sugar, carbs yes, sugar no! I think it is because last week there was lots of sugary treats because of the boys birthday and this week I am PMSing. <BR> <BR> So far I have resisted! Not that the chocolate protein bar and diet soda was an ideal afternoon snack! It wa... Wed, 2 Apr 2008 16:39:50 EST Best HIIT EVER! I did a killer HIIT workout today. I have done HIIT inthe past and never been as wiped out as I was half way through today. I started doing HIIT as Alwyn describes it in this article. <BR> <link> </link> <BR> <BR> For my warm up I did 5 minutes of hula hooping with a homemade adult hoop and then three rounds of 1 minute heavy work and 2 minutes active rest of jump roping, followed by 5 minute cool down of more hula hoping. <BR> <BR> It was down right... Tue, 1 Apr 2008 12:56:29 EST Week of March 31st - How's it goin'? I am done with Stage 1. I didn't do the Special Workouts yet and I haven't decided if I am going to. I really need a rest period so I think I may just skip them. <BR> <BR> I am waiting until my cycle is over to take my weight and measurements. I figure they will be inaccurate right now. Tue, 1 Apr 2008 00:20:25 EST Almost Clean Baked Oatmeal Baked Oatmeal has been a staple breakfast around here for a long time. Lately I have been trying to tweak the recipe to add protein and make it clean. <BR> <BR> Here is what I came up with today. They are still in the oven so I can't say for sure if it was a success but the little taste I snuck of the batter tasted good! <BR> <BR> <link><BR>2008/03/almost-clean-baked-oatmeal.html </link> Wed, 26 Mar 2008 10:58:42 EST new too I'm new to this forum, but not to Spark People. I just finished the NRoLfW yesterday, and am ready for my workout tonight. I'm also attempting to run a 10k in May, so wish me luck! <BR> <BR> I'm Carrie, 29, and trying to get pregnant some time this year. I'm hoping to have an established routine of working out before that happens, and to be able to maintain a healthy lifestyle throughout the pregnancy. I've got about 20lbs to lose... just trying to keep up the motivation to make it happen! Mon, 24 Mar 2008 14:34:48 EST Newbie!!! Hello! I am SO glad I found this board!!! I've been a spark member for a while now and I just started the NRoL4W. I'm still on stage I and will be starting workout A-3 tomorrow. I workout a a lot of running/aerobics. My eating is horrible though. I seem to have this idea that the more I workout, the more I can eat (bad food!) <BR> <BR> Anyways, I'm 24 years old, married (1 year this coming April), have a 3 year old son. I'm going to school full time to get my teaching degree (have a... Mon, 24 Mar 2008 14:16:21 EST Week of Marck 23rd - How are things going? Well it is a new week. How was everyone's weekend? Mine was full of less than perfect (but could have been worse) eating. This week I am going to focus hard on eating well. I have a party on Thursday night to go to and my boys birthday party is on Saturday. <BR> <BR> I have the last two workouts in Stage 1 this week and then one of the two Special workouts. I am so glad to be at the end of stage 1 because I am getting very bored with it!!! <BR> <BR> Today I am going to pull out the j... Mon, 24 Mar 2008 10:34:25 EST Before Pictures I can't believe I actually did it. I posted my before pictures on my blog. You do have to scroll down to the bottom to see them but they are there! LOL <BR> <BR> <link> </link> Wed, 19 Mar 2008 22:50:12 EST Does anyone do anything extra? I have been thinking of adding some calf exercises and I have been adding some extra ab work on my off days. <BR> <BR> Anyone else?? Wed, 19 Mar 2008 16:59:47 EST Clean Eating Links <link><BR>2008/03/clean-eating.html </link> Sun, 16 Mar 2008 19:15:25 EST Week of March 17th - how are things going? How does a weekly check in thread sound? <BR> <BR> Tomorrow I will be doing Stage 1 B6. I am SOO ready for Stage 1 to be over. I have gotten to the point of trying to justify skipping ahead to Stage 2. I am not going to skip ahead though. I am going to stick with the program just as I should. I have decided I am going to add a couple of sessions of jackknives each week and some extra calf work on my off days. I don't think either of these things will interfere with the program. <BR> ... Sun, 16 Mar 2008 19:13:42 EST DIY Smoothie maker I just learned a new blender trick for making smoothies. <BR> <BR> <link><BR>2008/03/dont-need-no-stinkin-smoothie-<BR>maker.html </link> Sun, 16 Mar 2008 18:03:12 EST 40/30/30 I felt much better once I went to those ratios! <BR> Anyway, my question is about other snacks and meals you've developed/found that fit that recommended ratio. Please share your suggestions here! Fri, 14 Mar 2008 14:43:36 EST So glad to find you I'm a member of the Iron Maidens group and there was so much talk there about NROL4W that I was thinking of starting a team. While checking to be sure there wasn't already a team, I found you all! YAY! <BR> <BR> I've got two more A's and two more B's in Phase 1. I'm loving the program so far, but I'm definitely ready to get out of Phase 1 as I think I'm at a plateau. Fri, 14 Mar 2008 14:37:38 EST Newbie! Hello all! <BR> <BR> I started NROL4W on 3/3 and I am happy I found this SparkTeam! I only did 2 workouts the first week (I was so sore but in a good way!) but will be doing 3 going forward. Finished Stage 1 Workout B2 yesterday. <BR> <BR> I was normally taking in between 1200 and 1500 calories and have upped that to 1700-2000 calories. Unfortunately, whether because of the increase in calories or muscles retaining water, I've also gained 5lbs instead of losing. I took my measurements so I'... Thu, 13 Mar 2008 09:23:28 EST New to the group! I found this group from my friend Bekka's page. I have been hearing about this book and I am looking forward to learning more. <BR> <BR> I can not read the book at this time as I live overseas and have to wait until I return to the states in April. <BR> <BR> I am currently lifting 3 times as week and I have seen first hand the effects of lifting! I have lost inches and boy fat since incorporating lifting into my weight loss routine. <BR> <BR> Jen Wed, 12 Mar 2008 04:38:53 EST New Here! Hi there, <BR> I have been lifting for years and haven't gotten to the place where i'd like to be. NROL4W looks so interesting. I heard about it over on the Abs Diet Boards. I've picked up the book and started yesterday. Tue, 11 Mar 2008 13:38:27 EST Off to a good start Well, I started, yesterday! It took forever to go back through the book and sort out how and when to do what exercises. You guys helped with your examples and I went to that other website, too. I ended up going to Dicks, last night, and bought a barbell and weights. It wasn't as expensive as I thought. I also had to get a Swiss Ball. Today, is my day off. I feel like I'll actually be doing less because I was doing The Firm toning tape. But in reality it was more high rep and lower wei... Tue, 11 Mar 2008 11:06:55 EST Ready to start! Hi! I'm Karen. I just finished reading the book and I'm looking forward to starting the program! I have a couple of questions: <BR> <BR> 1. I only have dumbbells; Can I make do with that or do I need to have a barbell, too. <BR> <BR> 2. I know we are all different but I wondering how heavy a weight you guys started out with. I've been following The Firm DVD's as well as a Spark workout. I'm lifting 15 lb weights for some. Should I start with lighter weights in the beginning? <BR> <... Sun, 9 Mar 2008 10:49:17 EST So how are things going? I had a temporary set back this week. I got the flu on Monday which quickly turned into bronchitis because of my asthma. So I took a few days off! Now everyone in my house is sick <em>24</em> . <BR> <BR> I did A4 today and feel really good. I didn't finish the last 2 sets but it was a really good workout anyways. <BR> <BR> How are things going for you? Thu, 6 Mar 2008 14:30:38 EST Personal Rewards Do you have any plans to reward yourself for finishing a stage or reaching a goal? <BR> <BR> I am planning to reward myself for finishing Stage one with rock climbing lessons. Mon, 3 Mar 2008 15:51:10 EST Links JP Fitness Forum <link><BR>ng-women/ </link> <BR> <BR> Blank Workout Sheets <link> </link> <BR> <BR> Alwyn Cosgrove <link> </link> <BR> <BR> Cassandra Forsythe <link> </link> <BR> <BR> Lou Schuler <link> </link> Wed, 20 Feb 2008 17:34:56 EST Welcome to the team Hello, I am Ann-Marie and I am starting NRoL4W today (Feb 20, 2008). I could not find a team devoted to the book so I figured I will start one. Wed, 20 Feb 2008 17:25:27 EST