NROL for women for weightloss? (-type programs)

So I finally beginning to realize that there's only so long I can keep up with my stupidity, and I'm about ready to start doing things right.

A fellow CC'er replied on a forum post about what type of lifting she does, saying something along the lines of "...I did strong lifts, NROL for women, NROL for abs, and a bunch of other hodge-podge plans I set up for myself before really committing to fitness". (If you recognize this line please correct me!)

Basically I'm tired of spending 90 minutes at the gym with no real results, and I read NROL for abs a bit, and know that I want a clear, comprehensive fitness plan just like that!

The only reason I haven't started it yet is that I think it'd be beneficial for me to lose a bit of weight (fat) first--not too much, 8 lbs or so, before I can start working on recomposition.

Does anyone know of any training plans (not just sample workouts or separate exercises) geared more toward "those last 10 lbs" (as much as I hate  that term, because it assumes that I've already lost like 30 before this, so it's reallky more like "the FIRST 10...").

Or on the same note, will a program like NROL work just as well for my goals if I add more cardio on the rest/non lifting days?

Stats: Age: 19 Height: 5'2" Weight: 118 Goals: Smaller jean size. Pain-free squating and deadlifting. To workout with a purpose other than "well since I can't lose when I DO workout, I can't risk NOT...". And many more.

Thanks!

I don't think there is any reason to hold off on doing a program like New Rules (or Starting Strength or Stronglifts) while you are still trying to lose fat (and there's no problem doing cardio on your non-lifting days, as long as you are listening to your body).

Fat loss will come from keeping a deficit - the lifting will help you maintain muscle. And if for some reason you don't lose those last 10 lbs while doing NROLFW (but I pretty much guarantee you'll look better, even if the scale doesn't move quite as much as you would like), the final stage (Stage 7) will definitely help. Just don't try to skip ahead to Stage 7 - it works in part because of how you will have spent the previous weeks.

Female Body Breakthrough is another program to check out. Just don't go as low in the calories department as she suggests.

what A girl said also I would do NROL4Abs if you want a program like that.  Its a great program for beginners as well as folks like me who have lifted for some time.

The 2nd and 3rd phases have some great workouts that will help burn thru the fat if you decide to eat right and at a deficit

The first phase will introduce you to lifting and you can show great progress in strength and reshaping if you push yourself and lift heavy enough. 

The 2nd phase he introduces some metabolic workouts that are killer and do wonders to lose fat.

IN the 3rd phase are also more metabolic work as well as some awesome power/ complex moves - I unfortunately had to put phase 3 on the back burner while I'm recovering from an injury but as soon as I can I will be back to it harder than ever.

I did do some intense cardio / boot camp type classes on non lifting days while doing phase one and had some great inch and pounds lost.  I wasn't able to do the class during phase 2 because that phase was enough of a workout and I needed the extra rest days between.

I also highly recommend Female Body Breakthrough if you want to see inch losses even if the scale might not move much.

Any of the NROL programs I've had great success with - WHEN I ate at a deficit AND worked the programs hard and lifted heavy.

A-girl and dbackerfan, thanks for replying.

My calories are always at a deficit, so that shouldn't be a problem, and in that case, I'll check out NROL for women and female body breakthrough, compare them with NROL for abs (since I've already looked at that), and see which one suits me best!

And dbacker, when you talk about the metabolic workouts, is one example the 10 minutes of burpees, doing 10 per minute, resting, and so on for 10 minutes? I've done that three times already, every since I read about it, I love things like that, that are simple yet challenging!

And with those kinds of programs, where do you recommend I keep my calories? At 1500ish?

Thanks again!

yes the metabolic workouts are like the burpees and the push ups, and kettlebell swings and bw squats he introduces.

In the Female Body Breakthrough there are a whole bunch of exercises to choose from and you do a variety of them each workout.  The metabolic workouts are done on non lifting days in FBB

In NROL4W they introduce 'interval' training I believe in stage 2 - the last time I did NROL4W I didn't do the interval work, just did the metabolic work from FBB on non lifting days.  But in NROL4W they also introduce   the Body weight Matrix http://www.youtube.com/watch?v=aPsRLfkvyS0  a lot of the exercises are included in FBB as part of the metabolic work.  

As far as calorie allotments, it's hard to say.  In NROL4W they only recommend a 300 cal deficit for fat loss - in FBB she recommends in one phase a very low calorie allotment, also she talks about carb cycling and no dairy and little fruit.  She really doesn't say anything about calorie counting for the earlier stages, however the food choices she recommends are limited.  What I try to do is follow her advice on the no processed foods, no sugar, no wheat, no white rice.  Eating small meals throughout the day, eating a protein with each snack.  I also switched to Ezekiel bread which I find keeps me stuffed longer.  I try to eat the 1 grm protein for each pound I weigh, but I sometimes fall short.  She also says if you don't do a protein shake then you aren't in compliance, I don't do protein shakes - I don't like to use up my calories that way.

Both NROL4W and FBB are very good programs and you will see results.