New Rules of Lifting for Women
Anyone read the "New Rules of Lifting for Women" by Lou Schuler? I am in a new city. Before I moved I belonged to Gold's Gym and I took a strength training class three days a week. The instructor was excellent and I always had a very challenging workout. I was noticing a lot of fat loss and muscle development. I tried several gyms in this area, attending the strength training classes before settling on a gym. None of the instructors gave workouts comparable to the classes back home. I have decided I will have to strength train on my own. The problem is, I work harder in a group exercise setting than on my own, and I am not quite sure how to structure a good workout on my own. Sooooo - I bought the above mentioned book. The author recommends doing the exercise programs as written - not to vary it much. I did the first workout and it was not very hard. It is recommended that I do this routine, alternating with a similar one, three times a week for four weeks before graduating to a more difficult routine.
Anyone follow this program successfully? Any suggestions on other ways I can structure a good strength training schedule. My last hurdle is that I feel intimidated in the gym in the free weight section. I force myself to do it because I really enjoy free weights more than the machines, but I do not feel comfortable. Man, do I miss my old city and my old strength training instructor!
One thing I did love about this book though, was that the author convinced me to eat more. I was suffering on 1200 calories a day, often failing and then feeling like a failure, and just as often succeeding but going to bed starving. The author gave good arguments to go to 1500-1800 a day. A much more comfortable range for me.
I'm a fan, yes. I really like the structure of the workouts and was able to see improvement physically and in the weight I was lifting. Though, if you found the first workout easy, you should try increasing weight. The only way weight lifting will work is if it challenges your muscles.
If you are interested in a different workout schedule, I think there's one available on stumptuous.com.
I was definitely intimidated when I first started using the free weights! I felt like I was intruding, and that I would be looked down on for not being able to lift as much as the beefy guys that inhabited that area. What I found was that the guys there either didn't care, or thought it was cool that I was into weight lifting.
OK I'll give it another try with heavier weights. I guess I am used to an hour long workout with multiple exercises to isolate specific muscles. Schuler clearly states that he prefers compound exercises that use two or more major muscle groups.
I'm just finishing stage 1 and about to start stage 2. I've loved it. And, as mentioned above, found a lot of liberation in the increased calories. I've lost an inch in most major places, a little more in some areas, and a little less in others - and I haven't increased on the scale. Of course, I was new to weight lifting and I've read a lot that suggests there's a newbie advantage :)
Good luck in your new city and in the free weight zone. I, too, have noticed that the guys don't notice or care much and are happy to share the space.
Check out Oxygen magazine. you will immediately become addicted and very,very well informed about women's weight lifting. Oxygen magazine is my bible. i go to it whenever i have a routine rut, or diet/food rut, whenever i am concerned about a certain food i've been eating....anything. it has no fashion crap or gossip trash. i'll be the first to admit i love that stuff, but that's why i buy People magazine.
Oxygen is a weight lifting magazine for us girls who are SERIOUS about strength training, fat loss, and all around health.
haha i sound like a salesman. i'll shut up now. as long as you go do it! haha.
http://www.figureathlete.com/free_online_arti cle/training/4_things_your_girlfriend_should_ know&cr=
Oxygen could use some up dating too though...most of those magazines are pretty off on information...You are better off just educating yourself from the net because there you can get all the information you could ever need plus if you go to places like figureathlete you will see it done right and the real way. Also you could even chat with the ladies who are into fitness and most of them will help you get your diet, training, and head in the right place without all the BS on stuff that doesn't ever work....if you are serious.
I too found the initial routines too easy. All I did was take the standard model and sub in the more advanced exercises with heavier weights. It kicked my ass to say the least. Give that try.
ok you people have convinced me. im gonna buy the book when i get to NY when i officially start my wedding/honeymoon vacation. i figure the book will keep me mentally motivated for when i get back to reality, while i pig out & party on my holidays. im following one of cosgrove's plans right now, doing the rffl & im liking it (well except when im get to set number 3 of 15 reps alternating legs, exercise...ugh!!!)
I just bought this book at lunchtime and read some of the main pieces! I am excited to try this... however Phase 1 workout A has seated rows... I can't get to the gym today.... Can I sub in bent over rows?
Check out stumptious.com
I do my workouts at home, and NROLFW offers good substitutions for the ones that need machines. For example, I do the bent-over barbell rows instead of seated rows. I don't think they have any exercises in there that they don't give you alternative methods that you can do at home.
Thanks - also another question! Do you eat the meal plan or do your own on CC?
I do not eat the meal plan, but I do eat more protein than I used to. I took the general ideas from NROLFW, but I have a lot of food allergies, so it's hard for me to EVER follow a specific meal plan.
Original Post by karozel:
I do not eat the meal plan, but I do eat more protein than I used to. I took the general ideas from NROLFW, but I have a lot of food allergies, so it's hard for me to EVER follow a specific meal plan.
Did you up your cals? I think I have to. I have been doing 1200 cals... The book suggests my no work out days are 1654 and wo days are 1900. Sounds like alot and I am kind of scared! My maintain cals on this site is like 1460 or so. I got some protein shakes to help with the protein.
Oh, yeah, I have a heart rate monitor and I know that if I do the lifting I can burn about 250 cals in about 30 minutes. I have a protein shake after each lifting session and that gets me about 200 extra. I also warm-up and cool-down on my treadmill, so that get me another bunch of calories that I can eat extra on those days.
I have been around 1800-2100 (I'm 5'4" and ~153-155) for the last month or two and I have been maintaining. I still have some more pounds to lose, but this lifting makes me ravenous. I'm not going to worry about losing right now. Just maintaining and getting stronger. Plus they say some of it may be newbie muscle gains and/or increased water weight that the muscles I'm stressing are hanging on to for doing the repairs.
Thank you soooo much!! I think I will try to up to 1400 cals on no lift days and maybe 1600 on lift days! I am 5' 2.5" and 117. I want to lose 5 more, so I don't want to gain!!
Ah, but just remember it doesn't really matter what the scales say. By volume, muscle is denser and weighs more than fat. Or to say it another way, 1 pound of fat takes up a lot more space than one pound of muscle.
Buy a measuring tape and measure yourself. You may see the scales stay the same or even go up a bit, but your measurements may shrink. I'd rather be 135 pounds of shapely muscle instead of 125 pounds of flabby fat. I think you would probably be happy to stay the same weight if your measurements shrink.
According to calorie counter, I needed to eat 1200 cal/day to loose weight. According the book, I should be eating about 1500 on non lifting days, and 1800 on lifting days. I decided to try it. Today I didn't eave make it to 1500 cal, but came close, and I feel great!!! I am so happy to be eating again. Plus, I took some ideas from the book to up my protein intake and that feels great. I decided that even if it takes me longer to loose weight, I am going to continue eating the higher calorie amount. It feels good and I am tired of starving. I also hated the feeling of failure when I couldn't stick to 1200 calories. I think guilt free healthy eating is the best way to make lasting changes.
Original Post by laura42:
According to calorie counter, I needed to eat 1200 cal/day to loose weight. According the book, I should be eating about 1500 on non lifting days, and 1800 on lifting days. I decided to try it. Today I didn't eave make it to 1500 cal, but came close, and I feel great!!! I am so happy to be eating again. Plus, I took some ideas from the book to up my protein intake and that feels great. I decided that even if it takes me longer to loose weight, I am going to continue eating the higher calorie amount. It feels good and I am tired of starving. I also hated the feeling of failure when I couldn't stick to 1200 calories. I think guilt free healthy eating is the best way to make lasting changes.
ME too!!! I upped my cals yesterday and feel really great!! I had 1452 cals yesterday and lots of protein. I feel alot better! I did the 1st workout too. I am really hoping I don't gain alot! I wasn't really starving or having problems at 1200. but I saw NO results for the pain! Only lost 3 pounds, gained 1 back. Hopefully it is gone today. We should keep this thread up!
Original Post by averitia:
I also just started this workout and eating plan. I'm so happy to be eating more than the 1300 calories i had been eating.. I'm really afraid that it will make me gain, but as long as I continue to exercise, I think I'll be okay. Its nice to read a book that actually tells you its okay to eat :-).
How long have you been doing it? Last night was my 1st workout and my legs were burning all night!! Then this morning - not sore at all. Maybe I will be sore tomorrow??? I had the KAshi Go Lean cereal this morning and I am stuffed!! Very filling. I may try 1/2 cup tomorrow as 5 meals a day is going to be hard! I am afraid of gaining too! That is why I did not boost up to the total amount the book says. I am going to go to 1400 and see what happens... If I don't gain, I may up to 1500, etc.
