NROLFW Group

Hey ladies,

I was looking for a New Rules of Lifting for Women group and couldn't find one. So, naturally I decided to create one. I just wanted to let you all know that there is one now. Hopefully all you NROLFW followers will join! :)

I'm in! Great idea!

im interested in it...need the book though. I have book on reserve at the library but dont know when I might get it.  And I dont plan on getting to the gym at all.  So do you think its possible to still do it? I am interested in changing my body with inches loss and increased stength.

I'm in! I'll be doing workout 7 of stage 1 Friday. I feel way stronger after just 2 weeks and I'm really motivated. Thank you for creating this group. :)

What, Lifting as a Lifestyle  isn't enough?

I just signed up!!  Melkor - haven't seen you in a long time!

I'm in.  Makinitcount, I haven't been to the gym since starting the program.  It's working well for me.    

I'm in!  I'm only doing it twice a week tho- I have my second workout on saturday!  I am trying to get enough protein in and also am going to do a little cardio on the side, we'll see how it goes... 

Great idea!  Now we can all whine about the pain together!

I'm in!

I'm in!

I bought the book, started, and then dropped off when pain interfered with running.  But I'm made up my mind that I'm just going to do it, and if running has to taper off in length and frequency for a bit, while I adapt to lifting, then that's just what I have to do. 

Question, does anyone else find prone jacknife as impossible as I do?  I just don't have enough balance.  But I couldn't even complete one full rep the times I tried it.  If it was a cylander instead of ball, I could do it.  With great difficulty, probably, but do it.  I guess I'll keep trying, but I feel so silly.

Original Post by sharz96:

I'm in!

I bought the book, started, and then dropped off when pain interfered with running.  But I'm made up my mind that I'm just going to do it, and if running has to taper off in length and frequency for a bit, while I adapt to lifting, then that's just what I have to do. 

Question, does anyone else find prone jacknife as impossible as I do?  I just don't have enough balance.  But I couldn't even complete one full rep the times I tried it.  If it was a cylander instead of ball, I could do it.  With great difficulty, probably, but do it.  I guess I'll keep trying, but I feel so silly.

 I think you will love it...  You could try doing HIIT 2-3x week for 15 minutes instead of the running.  I am doing that and it is great!

For the Jackknife - try tightening your whole body and really push hard down thru the shins.  Hold you abs tight.  These are great for you abs!  I am starting to see a 4 pack... not sure where the other 2 are... lol

I'm in!

Good to know Laura42, thanks. Nice to see you around sharz96 and something else we have in common.

how long has everyone been doing this? any newbies? what kind of results r you experienced women getting~ what you had hope,...even more?

I need  to get this book ASAP!

Original Post by sharz96:

I'm in!

I bought the book, started, and then dropped off when pain interfered with running.  But I'm made up my mind that I'm just going to do it, and if running has to taper off in length and frequency for a bit, while I adapt to lifting, then that's just what I have to do. 

Question, does anyone else find prone jacknife as impossible as I do?  I just don't have enough balance.  But I couldn't even complete one full rep the times I tried it.  If it was a cylander instead of ball, I could do it.  With great difficulty, probably, but do it.  I guess I'll keep trying, but I feel so silly.

 Hehe, I had HUGE issues with the prone jackknife as well! It just takes a few times to begin to be better at holding balance. I still fall off on occassion though. I laughed my behind off at my brother in law when I got him to try it. He's in decent shape and couldn't hold his balance on it for anything.

If I worried about looking silly, I'd never ever do any of my workouts. Just do it and work on slowly getting better. That's what I do and it can be fun laughing at yourself for some of this stuff.

Edit to add: Instead of starting with the ball at my knees, I start with it at my hips and go up from there. That helps me hold my balance and I still seem to get the same ab exercise.

The jackknife is a KILLER! I am almost done with phase 1 and I am starting to feel less awkward doing the jackknife. The first 5-6 of the first set are actually pretty good with my butt hi up in the air. It gets much uglier! Second set, the first 3-4, and by the third set I can do about 2 really good ones and then I struggle to finish the rest! My abs are a little sore today!! I guess that is why I am doing it. Don't give up. It WILL get easier.

I'm not really feeling a lot of difficulty with the prone jacknife - I'm not sure if I'm doing it correctly. I keep looking at the picture and trying to do it like that but I really only feel the exercise before I actually bring in legs in and push my rear in the air, when I'm just holding my balance. At the end of my second set today I tried to bring my weight a little more forward, on my arms, and that seemed to help. I guess I'll keep practicing!

Also used the squat rack today for the first time, that was fun

"I am starting to see a 4 pack... not sure where the other 2 are... lol"

Me too!  I was just saying to my husband the other day - I think I have a 4 pack - maybe I'm too short to have a six pack.

Original Post by kilkusj:

I'm not really feeling a lot of difficulty with the prone jacknife - I'm not sure if I'm doing it correctly. I keep looking at the picture and trying to do it like that but I really only feel the exercise before I actually bring in legs in and push my rear in the air, when I'm just holding my balance. At the end of my second set today I tried to bring my weight a little more forward, on my arms, and that seemed to help. I guess I'll keep practicing!

Hey there... I'm also new to the NROL program and I felt the same way the first time I did the prone jacknife, however I looked into it further and found out that I wasn't following proper form... you really need to make sure that your bum is pointed towards the ceiling! I've changed how I do it and I can really fell it now..

Hi all,

I picked up the book yesterday and about half way done with it.  Hopin to start MOnday.

I am hoping that I will work hard and that the goals I am hoping to achieve really happen.

laura42, how long did it take to start seeing your 4 pack?

Original Post by makinitcount44:

laura42, how long did it take to start seeing your 4 pack?

 I started the program on Sept 15.  By Oct 15 I lost 3 pounds.  On a five foot frame, 3 pounds makes a big difference.  The 3 lb fat loss uncovered my abs.  The two bottom sqaures of the six pack are under a little fat pouch.  I don't know if i have to lose more weight to uncover it, but I don't think i will.  I have never had a flat stomach my entire life and if I lose more weight, my face will get too drawn and i don't think I will look healthy.  I am eating more now and with the continued weight training, we will see what happens.  Even if I my abs make no further progress I am happy with the way they are now.