Posts: 13
8/10/09 10:08 P

I have just finished stage two and am starting stage three. I am noticing more muscle definition in triceps and quads and hamstrings. Yes I know what you mean by sneaking in those few extra exercises but doing the program does seem to work. I wanted to try this because it is time condensed and it really does pound me. I have not lifted in about two years and totally turned to mush. I am now 5'4" and 117 lbs. My body fat is slowly changing but have only been on the program for about two months i think. So if you havent been doing heavy weights this will be fun for you. Tara1953

SparkPoints: (8,580)
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Posts: 209
8/3/09 7:07 P

This fall I did NRLW Stage 1 inconsistently without any cardio and lost about 5 pounds, going from 136 to 131. Then due to illness I gained 13 pounds, so had to lose weight to get back to 136 which I did from doing some of the exercises (squats, deadlifts, shoulder press, etc.) with HIIT and getting good results.

I think the book is invaluable because it teaches how to do real weight-lifting. I wish I had learned all of this a long time ago.

SparkPoints: (17,108)
Fitness Minutes: (8,509)
Posts: 317
7/18/09 10:47 A

I'll be honest, i don't post very much on this site.
I just started Stage 7 and so far, my weight has remained steady, but I've dropped about 2 dress sizes, depending on the store I go to. My strength has increased and my attitude towards myself has improved.
I recommend this book to everyone who tells me they are going to the gym! Definitely a good buy! And when I'm done this one I want to start the men's program.

Pounds lost: 7.0

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Posts: 478
7/16/09 3:35 P

All these people on this team and nobody has anything to post about results?! Is anybody else getting them? I just ordered this book, Im starting to think perhaps not such a good idea. Only a couple people seem to have made progress. Yikes :-/

0 Days until:  Next Fitness Competition

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Posts: 181
1/14/09 9:14 P

Hey--I went from 140# to 122.8 on NROL4W, much lower body fat, and my strength increased a TON! For example, my deadlift 1 RM that I tested right after finishing the program ended up at 190#(even though I was on a deficit the whole time). I am now at my high school weight but MUCH healthier, fitter, and leaner. I hardly did any cardio while on the program (20 min 2 or 3x per week at most), and didn't have to worry about all the single "part" exercises like you're talking about. I LOVED the program and can't say enough about it...

current weight: 137.0

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Posts: 1,590
1/10/09 12:18 A

I'm on stage 5 currently, and it seems like my body is more compact. Even though I still weigh more than I did when I was younger, I'm now wearing a smaller size.

Regarding the combination exercises, I do think they work well. I can carry heavier things--like a 30 lb. bag of cat litter--with minimal effort. Before I started the program, I had to get someone to help me.

Overall, I'm really pleased. I'm a stronger, more solid body without getting bigger.

Posts: 953
1/5/09 10:37 A

Hi.
I'm just beginning NRFL... I'm used to a traditional weight lifting program.
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?

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.
Has this been the case for some of you seasoned program persons?

Looking forward to your feedback!
Blessings,
Sue