Fat Loss I

Okay, so I have finished the NROL Break-In, and I'm planning on starting Fat Loss I today. 

Anyone else doing this? 

congrats on finishing break in!  I don't think anyone has done FLI out of this group that I know of.  But I could be wrong. I know Megan, KMK, Laura and myself have all done NROL, but I think we all skipped FLI and did FLII.   I also skipped break-in since I had just finished stage 7 nrolfw and I was soooo tired of 15 reps!!

KMK & Megan did strength and Laura and I are doing HYP I.

Yeah, since I didn't finish Stage 7 of NROLFW I figured I'd better do the break-in and then at least FL I. 

15 reps doesn't look like fun, but since I seem to have refound a few pounds in the last few weeks, I think I probably need it.  I know diet is 90% (or more), but I'm sure FLI  won't hurt me, and they are only for a few workouts before I drop to 12 and then 10.

I'm not sure what I'll do after FLI, I was looking at "eternal beginner" and at "(wo)man of constant obligation" -- both describe me, lol.  Especially since I keep getting these stupid injuries. 

OMG I just did Fat Loss I workout B.  Deadlifts, BSS, RDLs and other stuff (3x15) and it took me an hour and I am wiped out!!!

Good for you!!!

I find that I am in my prime only lifting for around 45 minutes... after that I feel like I lose a bit of my umpf!

Did 3 sessions last week.  Want to 3 again this week. I'm enjoying it and it's really kicking my butt.  I need to do more foam-rolling to get rid of some of the stiffness in the shoulders/back/neck. 

Now, if only I could get my diet back on track.  I haven't really lost anything in a couple of months, and every time I look at my averages, I see the calorie average creeping higher.  I'm just eating too much.  Mostly good stuff, and trying to get lots of protein, but still bad. 

I'm not *really* gaining either though. Some water weight beacues the rings are tight, but no change in measurements either.  I'm not losing weight or inches. 

I guess the only good thing is that I do believe I'm getting stronger, and if I can drop a couple of hundred calories from my days I *will* start losing again. 

Could be worse... if I hadn't started this a couple of years ago, I'd likely be 30 lbs (or more) heavier right now, still smoking, and weak as a barbie doll. 

Ah well, enough ranting. 

Okay, I'm doing pretty well sticking to the 3 workouts a week so far.  I've also been having a lot of fun with my Wii. 

I'm making some good progress with the weights I think. 

Deadlifts 115 lbs

Front squats 65 lbs (ATG)

Shoulder push-press 22.5 lbs  -- these are awesome!!!

Those are the ones I'm really proud of.  My shame is my pullovers, only 35 lbs.  My shoulder surgery was 1.5 years ago, so maybe these are just hard for me?

Good for you!

I have only been doing two workouts a week (Tues & Thurs) for the past 6 weeks but have been incorporating the 15 min HIIT program afterwards (up to 5- 1 min intervals at 8mph). Cant seem to find time on the weekend for another lately.

Playing baseball Mondays (1 hr practice 1.5 hr game) and doing an outdoor activity on Sundays (walk/hike/bike/gardening) so I am still pretty active.

Also we started our reno on Friday so that's definitely keeping me busy. Throwing a wrench into my eating and workout schedule, but such is life!

This weekend I will be painting too! Always a good workout!

Either way- Im in no rush to finish the program. I am half way through Stage 4 right now and will finish it next week. I am liking my results and now am way more active outside of my workouts too- which is awesome!

Glad to hear you are doing well! 

Almost done with Fat Loss I.  Think I'm going to stretch it out until my vacation starts on the 14th and then take that week off.  

Not sure which program from NROL I'm going to do next... 

I will be doing FLI in about a week - I'm on stage 7 of NROL4w and will not be doing the break in woirkout since its similar to stage 7 and also the smae as Fat loss I - Really  looking foward to it.

I too need to work on diet a lot more now.  I'm figuring if I do all the Fat loss workouts as spelled out in order in the book I'll be moving onto the strength and hypertrophy right after the holidays.

Just started Fat Loss I today, ha ha rotational lunges.  Had to be extra careful that I wasn't doing dumb stuff with my knee as in twisting everything not just my torso.  Almost fell over the first time, laughs at self.

Sounds like you are having fun, Megan!

Started Fat Loss I yesterday.Those rotational lunges are fun. I never realized how much more difficult walking lunges are compared to regular dynamic ones.

Megan, are you done with the program?

Just started, did the third workout yesterday.

I'm having problems with those rotational lunges vs. my knees.  Yesterday after the first set I switched to doing a reverse lunge, though I did keep the rotation.  I think I'm either going too far over my foot or I'm letting my knees fall inside (probably the latter) and next time I'm really going to focus on form so I don't get knee twinges.  For some reason doing a reverse lunge doesn't cause the same issues.

The other exercise that's a challenge is that lateral roll on the ball.  My technique, or lack thereof, is most amusing.

I need to re-learn my months. I saw you previous post from Sept 29, and somehow decided it was over a month ago, hence the question. :)

I haven't done workout B yet, but I spent quite a bit of time re-reading the explanation of this lateral roll. I don't think I get it, it seems too awkward.

I saw a thread on jpfitness that had links to a couple of videos, here.  It looks like karozel posted to that thread but never got an answer to her question.  That first time I did it, I just tried not to fall off the ball, my form didn't progress from there.  We'll see how it goes tomorrow.

Nope, they never responded over there.  I haven't done the lateral rolls in a while, but it did seem awkward. 

I held a broomstick to try and keep my shoulders level, and I moved my feet because I'm sure I would have fallen off if I hadn't. 

Sounds like fun!!!  Does the book say to keep your feet in the same place?  That seems like it would twist your torso.

The way I understood it, the feet shouldn't move. The challenge is to balance on the ball and maintain a straight line from shoulders to knees while transferring your weight first to one shoulder, then to the other. Easier said than done... :) I'll try it today and see how soon I fall off the ball.