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 still get on my treadmill. I would use the treadmill to warm up and then after lifting I would get back on the treadmill for another 20 minutes or so. I tried to make the entire workout about an hour. On days I didn't lift I would try to get in a HIIT workout or a regular 45 minute workout on the treadmill. 

Also, I don't work out everyday.  I porbably have way too many "rest" days.  But I think you should give yourself at least 1, and 2 is probably better. 

Just don't go do a spin class and then lift weights. Save the cardio for after lifting, or for non-lifting days.

Thanks for the feedback guys. I did A1 yesterday and am I sore this morning...but in a good way!

Here is another good thread for NROLFW - Someone should really move these to the group.

Have any of you guys experienced weight gain while following this plan? I was going steady at 127 and then this week went up to 129 and this morning I was 131. I haven't seen 131 in almost 9 months and am getting nervous about this diet plan. I have been following it pretty well, but had a few slip ups this past weekend (halloween, bachlorette party, adn then bridal shower in three days) and am currently experiencing some problems with my birth control. But I'm working out at least 5 times a week (3 times lifting, 2-3 times cardio) so it's impossible for me to have gained 4 lbs of fat right? It's also impossible for me to have put on 4 lbs of muscle in the past few weeks. Advice??

Highly unlikely you gained 4 lbs of fat.  Probably just a temporary water weight from 1) increased water in muscles that are recovering from lifting; 2) increased water required to digest the "slip ups", particularly if they included a little more salt than usual; 3) a little extra volume of "stuff" in the digestive system due to those slipups.