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! :)

Thats awesome! good for you! ;~) I have another question...I just finished the book and Lou recommends starting with maintenance for calories and after 4 weeks see how things feel. Did you all do that? If so what do I consider maintence calories? What I burn doing nothing all day? what are all you eating for your calories intake for the day? I am 5'3'' and weight 140ish for a little bit of info. I AM SORRY I am asking so many questions...LOL!

thanks a bunch tho!

I'm pretty sure my maintenance calories are somewhere between 1900 and 2100. Your maintenance calories just means that you eat what you burn - so, no, it's not if you do nothing all day. Figure out how much you burn in a day, including exercise, and eat that. I did bump up my calories to about 1800 on non workout days and 2000 on workout days. I haven't gained. Although I have noticed a tendency to give myself more permission to eat junkier type foods which I need to stop. You can eat a lot in a day if you're sticking to the healthy stuff.

Hi, makinitcount -- it's good to see you here. :)

The book has a formula for calculating your calories, using RMR times 1.2 for non-workout days and 1.4 for workout days, IIRC.  I'm not sure how his formula for calculating RMR compares to others, such as this site.  I had my RMR tested not all that long ago (in terms of weight loss) so I'm using that number with the multipliers.  To start, I'm going to try a small deficit, like 200.  I'll be increasing my calories as it is, and I'm not comfortable going all the way up to where maintenance would be. 

I'm starting the lifting routine tonight, followed by an easy two mile run.  We'll see how that works.  

Original Post by laura42:

"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.

That's awesome you guys, I just have an "ab".  At least I can see it now though, along with the loose skin (sigh). 

Original Post by makinitcount44:

Thats awesome! good for you! ;~) I have another question...I just finished the book and Lou recommends starting with maintenance for calories and after 4 weeks see how things feel. Did you all do that?

 

 I did.  I ate 1600/1800 for the first month, and now I'm eating 1800/2000.  Although like some one else said, now that I've given myself permission to eat more, I seem to have less dicipline.  This weekend my parents were in town.  We went to a Halloween party on Sat, and I cooked a big dinner on Sun, complete with birthday cake for dad.  I overate both nights.  Surprisingly, no gain on the scale this morning.  Starting this morning, I am being very strict again - no cheating!    (I hope)

I did the Stage 1B exercises last night, for the first time.  Oh my.  I didn't realize my balance was so poor.  I had trouble doing ordinary lunges -- haven't done those before.  Using 5 lb weights seemed to help the balance a little, taking the step forward, but I fell on my butt once!  Pushing up/back hard enough, but not balanced enough, and adding the momentum of the weights (even a measley 10 pounds) that I fell off-balance on my butt. 

Running afterwards didn't work at all.  My legs were dead.  It felt like I was carrying 5 lb weights on my feet.  I clomped around the track a few times (I could HEAR, not just feel, the difference) then called it quits. 

But so far I'm only a bit sore.  I was a little more careful in how much weight I tried, compared to last time.  And I warmed up better.  So far, so good.

hey ladies! I am totally feeling really dumb right now...lack of sleep perhaps??? I am getting ready to do my very 1st workout ( I am doing tues, thurs, and sat instead) and I dont know how to read the chart...I dont know what exercises to do! UGH! i feel really stupid right now! and I am sure when I do find out with your help, I'll really feel even dumber!

please help...want 2 get started!

OMG!!!! I just figured it out! but thanks anyway! ttyl!

(edited)

Sharz96 i just completed the Stage 1B exercises as well.  And I had trouble with the lunges too.  My legs (muscles just above my knees) were protesting something awful!  The squats I did Saturday in Stage 1A  just about did me in.  I didn't realize I was so weak.  But I really love this program and can't wait until I get strong enough to do it correctly!

So I did stage 1 workout A last night and its about 12hrs later and I am starting to feel it in my abs and booty.. love that feeling. I have never done so many push ups in a single workout...felt it by time I got to the last set.

you guys had me nervous about those jackknives but I know them as v-ups...I work in physical therapy and I teach some of my patients these and I thinks it a great idea to make sure I can do what I expect them to do...so not a big problem with them.

I am not really doing great with following the diet...have upped my protein tho. what are your favorite post workout shakes? anyone...????

makinitcount44- i wish you hadnt figured out the workout plan because i am stupmed, too! ; ) i was waiting to see what the responses were! i am confused about what workout 1,2 means. i understand about alternating A and B. i know you pros prob think im dumb but i might be maiking it harder than it really is. my husband and i were looking at it and we're so confused. any help would be appreciated!!

KBPJ - the workout 1 and 2 just mean the first time you do the workout & the second time you do the workout.

• Mon you do workout A for 15 reps - 1 (for first workout)
• Wed you do workout B for 15 reps - 1 (first workout)
• Fri you do workout A for 15 reps - 2 (second workout)
• Mon you do workout B for 15 reps - 2 (second workout)
• Wed you do workout A for 12 reps - 3(third workout)
• Fri you do workout B for 12 reps - 3(third workout)

Make sense now?

I have been looking at this book on Amazon...I am just going to go to the bookstore after work and get it.  I so love lifting weights but I am getting a bit bored.  I really want to do this at home and not go to the gym although I will go sometimes with my husband.  I took a test on weight watchers and I am considered a fickle exerciser.......I laughed because it is so true....exercise ADD.

Thanks all for the inspiration!!!

I am doing the workouts. It takes me about 30 minutes for the first 8 workouts and now that I am doing 3 sets, it takes about 45 mintues. How many calories do you think it burns? Do you use the "light weight lifting" or "heavy weight lifting" on cc? Seems heavy to me!

Also, I am now lifting 100 pounds on squats and it hurts my neck but my legs aren't sore. It is hard to squat really low because it starts to hurt my back.... So, should I go lighter and MAKE myself go to a full "sit"?

Good questions carolann, I would like to know also.

carolann - you need to go 90 degrees.  That means your butt should be lower than your knees.  If you aren't then you should decrease the weight until you can.  I also put a towel around my neck so the bar doesn't scratch me.  Mine is pretty rough.

As far as calories - I log "heavy"  :)

Original Post by yogagirl6853:

KBPJ - the workout 1 and 2 just mean the first time you do the workout & the second time you do the workout.

• Mon you do workout A for 15 reps - 1 (for first workout)
• Wed you do workout B for 15 reps - 1 (first workout)
• Fri you do workout A for 15 reps - 2 (second workout)
• Mon you do workout B for 15 reps - 2 (second workout)
• Wed you do workout A for 12 reps - 3(third workout)
• Fri you do workout B for 12 reps - 3(third workout)

Make sense now?

 so where does the 10 and 8 reps come in? I guess I am not as smart as I thought...this is how I did it (you are all probably going to think that I am crazy)

workout A   squats  2 sets 15 reps BW

       &nb sp;               &nb sp;          2 sets 12 reps 30lbs

       &nb sp;               &nb sp;          3 sets 10 reps 46lbs

       &nb sp;               &nb sp;          3 sets 8 reps 60lbs

and then moved on to the rest of all the exercises...pushups, stepups, bent over rows, and jacknives adjusting weight as apprioate. Also aternating the rest.  It ends up being 108reps of each exercise.

(edited)

Original Post by yogagirl6853:

KBPJ - the workout 1 and 2 just mean the first time you do the workout & the second time you do the workout.

• Mon you do workout A for 15 reps - 1 (for first workout)
• Wed you do workout B for 15 reps - 1 (first workout)
• Fri you do workout A for 15 reps - 2 (second workout)
• Mon you do workout B for 15 reps - 2 (second workout)
• Wed you do workout A for 12 reps - 3(third workout)
• Fri you do workout B for 12 reps - 3(third workout)

Make sense now?

 Are the mondays in your example the same monday in any given week? I am sooo confused! Ill probably just do it my way- harder but oh well!

No that is not right. 

I was giving you the first 2 weeks above as an example... keep the mwf days and do the 10 sets next then the 8.

• You do the 1st workout 15 reps the first time you do the workout
• The next time you workout - a diff day - you do 15 reps again - 2
• The next time you workout - a diff day - you do the 12 reps
• The next time - diff day - the 12 reps
• the next time diff day - the 10 reps
• then 10 reps - diff day
• then 8 - diff day
• then 8 - diff day

These are 8 seperate workouts on 8 different days.  Workouts 1&2 are the same number of reps.... 3&4 same...  5&6 same 7&8 same.

thanks so much yogagirl! hopefully once i start doing it, it will be so easy i'll think "how could i be so dumb before!"

thanks again.

Hello ladies....

So, ok, I'm old but I've been lifting since.....well forever...and I lift heavy and my body shows it's appreciation.

After losing 55 lbs I had a lot of extra skin....my "bat wings" are now filled with defined triceps and biceps....

I love having defined muscles and at 57 be able to wear a bikini on the beach is well worth the time and effort.  I'm not hardly bulky or manly looking, I still have my fluff.

Not only do I look great but I feel great too...building my muscles has helped stabalized a very screwy back problem and muscle burn alot of calories!

I lift 4 days a week doing a split body routine...monday is legs..tues chest/back, Wed off...thurs shoulders/arms, and friday I start over again...I always finish every workout with 35 min on the elliptical for heart health....

Sometimes I mix it up and start my week with chest/back...then legs...then shoulders arms....but I find it difficult to do my chest/back after a shoulder/arm night and vice versa since the arms are secondary targets on chest/back nights...I usually like to do legs or have a night off between my chest/back and arms night....

Just find something that works for you and work at it.....Go for it girls...there's nothing like being strong!