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! :)

Original Post by carolann5111:

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!

 I use my Polar F4 HRM when I work out- I'm 22 yrs old, 5'5", 115ish. I burn between 115-140 calories per stage 1 2-set workout, including stretching (but not including my 10 minute elliptical warmup). If I remember correctly, I burn more on B than A. I'd have to check my log though- if you PM me I can give you exact numbers when I get home and can check the log.

I got it...I did exactly like you said for workout B 2 sets of 15 and to be honest I couldve worked harder and longer. Ill add a set next time.

but thanks tho...

I finally did the prone jacknife correctly today and really felt it. Thanks whoever told me to stick my rear in the air higher :)

I love this program, I feel stronger and love being able to lift more weights (almost) every session! Besides feeling hungry all the time, it's the best :)

Original Post by makinitcount44:

I got it...I did exactly like you said for workout B 2 sets of 15 and to be honest I couldve worked harder and longer. Ill add a set next time.

but thanks tho...

Glad you got it!   I wouldn't add a set... To make it harder, I would recommend you add more weight.  Add enough that you will only be able to lift the number of reps you are supposed to lift that day with good form.  It doesn't seem like much, but it works!   The book cautions against "making the workout better by adding things".

Original Post by yogagirl6853:

Original Post by makinitcount44:

I got it...I did exactly like you said for workout B 2 sets of 15 and to be honest I couldve worked harder and longer. Ill add a set next time.

but thanks tho...

Glad you got it!   I wouldn't add a set... To make it harder, I would recommend you add more weight.  Add enough that you will only be able to lift the number of reps you are supposed to lift that day with good form.  It doesn't seem like much, but it works!   The book cautions against "making the workout better by adding things".

 My only problem is that i only have so much to add because I am doing this all at home. I ll try to ad what I can and see where to go from there later...

Good morning ladies. 

I got a book " sculpting her body perfect". Is that the same book you are talking about? How can I get the workouts for the program you are doing? 

Good morning all!

I am getting ready to begin Stage 7 on Monday morning (the final chapter -- yeah!)....Unfortunately, I left my book at work, and I go to the gym very early in the morning before work, so I don't have the exercises handy that I'll need for Monday morning's workout.

Would anyone with the book be kind enough to post or e-mail me with the exercises, sets and reps for Stage 7, Workout A?  I would be most grateful!

Thanks!

You mean workout 1? There are 6 of them in stage 7.

A - Barbell Squat - 2 sets, 6-8 reps, 90 sec rest

B1 - Static lunge, rear fult elevated - 4 sets, 15-20 reps, 30 sec rest
B2 - Pushups - 4 sets, 15-20 reps, 30 sec rest
B3 - Barbell Romanian deadlift - 4 sets, 15-20 reps, 30 sec rest
B4 - Dumbbell bent over row - 4 sets, 15-20 reps, 30 sec rest

Congrats on getting to that point!

I hope someone will answer my question

Original Post by safina1:

I hope someone will answer my question

Nope, it's called New Rules of Lifting for Women by Lou Shuler, Cassandra Forsythe and Alwyn Cosgrove.

http://www.amazon.com/New-Rules-Lifting-Women -Goddess/dp/1583332944/ref=pd_sim_b_4

Original Post by alevin:

You mean workout 1? There are 6 of them in stage 7.

A - Barbell Squat - 2 sets, 6-8 reps, 90 sec rest

B1 - Static lunge, rear fult elevated - 4 sets, 15-20 reps, 30 sec rest
B2 - Pushups - 4 sets, 15-20 reps, 30 sec rest
B3 - Barbell Romanian deadlift - 4 sets, 15-20 reps, 30 sec rest
B4 - Dumbbell bent over row - 4 sets, 15-20 reps, 30 sec rest

Congrats on getting to that point!

 Alevin:

Thanks so much for this --  you saved my Monday workout

This is an awesome program -- I'm loving it!

Paula,

Congrats to you on reaching stage 7!! Let us know how your workout goes on Monday, that looks intense.

k-

Thank you so much, Meganr. I hope I will buy the book and try this program.

can i join this group ? do you guys report at the end of every phase? how does it work?

So I am starting my first workout with NROLFW today!! Im so excited! I just want to clear up exactly what I am supposed to do...It just looks easy!!

So i begin with Workout A  I do exercise A the squat for 2 sets 15 reps, then B1 push-ups for one set 15 reps, then B2 Seated row 1 set 15 reps, than repeat that. THen I begin C1 step-up 1 set 15 reps, then C2 prone jackknife 1 set 15 reps, and then repeat. Then im done??? Thats only 10 sets?? Is that right??

Then I rest a day and I will do Workout B the same way

Then rest a day and go back to Workout A the same way

Then rest a day and go back to WOrkout B the same way

Then rest a day and go to Workout A but go down to workout 3 and do those reps and sets right??/

I have been doing squats with a barbell, with about 65 lbs, and lunges with 2 15 lb dumbells.. should I start there or bring it down a bit just for the beginning....what weights did you all start with?

curepsp- yes that is right.  Do however much weight you can handle in doing the reps you are supposed to do for that day.  You don't want to do less.  Try adding a little more weight next time.  Everyone probably used diff weights for these, so you can't go by whatever someone else did.  65 pounds sounds like alot!  I did 50 my first workout, but you are good if you are doing all the reps with good form.

Congrats on starting NROLFW!

Safina - anyone can join.  You just need to get the book so you know what we are talking about!  Just  post whenever you feel like it!  We don't have a set day to report or anything.

I lowered the weight when I started NROLFW because the previous routine I was following used 5 reps.  A lower weight was needed to do 15 reps than 5.

curepsp: Yes that is right except you do not want to do 15 reps of the prone jacknife. You are supposed to start out with 8 reps and work your way to 15 by the end of stage one. The same is true for the crunches in workout B.

Original Post by emilyd22222:

Original Post by carolann5111:

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!

 I use my Polar F4 HRM when I work out- I'm 22 yrs old, 5'5", 115ish. I burn between 115-140 calories per stage 1 2-set workout, including stretching (but not including my 10 minute elliptical warmup). If I remember correctly, I burn more on B than A. I'd have to check my log though- if you PM me I can give you exact numbers when I get home and can check the log.

 I used my F4 as well, and just finished workout A in Stage 1. Im 31, 5'3'' and about 140 and it took me 17.30 min and I burned 115 cals. Just for the workout no warmup or stretching. I logged it as heavy lifting, it logged the closest.

Ill checked on workout B on tuesday. (im lifting on tues, thrsday and sat or sun ~ works for my schedule)

I just want to thank you guys for your feedback.... I started the program tonight and I am already loving it and cant wait to get back to the gym!! I was so nice to not be there two hours!! It was tough, but quick! Im incorporating HIIT with this program. As I am already into a HIIT program and do not want to give that up, and since it is incorporated in Stage 2 I do not think it will hinder my success to start it now. Does anyone do this?? I am currently doing HIIT 3x weekly , and am thinking that I should cut it down to two days for this program. I do not want to overtrain or deter my success. My goal is to maintain my weight but lose my last bit of body fat. Im going to follow the calorie requirements pretty close. Im 5'6", 24 years old, and 116-118 lbs, so I will be eating 1900 (off days) and 2150 ( lifting days). Plus upping my protein has proven to be extremely easy, I am easily hitting 120 grams a day!!! This program is so empowering and I hope I see results......When did you all start to notice results? I know everyone is different I am just interested, and were you doing the program at a deficit, and with other exercise or completely by the book???

hi, cure,   I also did intervals from the beginning (1x or 2x; three interval sessions per week seems pretty grueling and isn't right for my other goals).  I'm also doing a long run or bike ride on the weekend.   I'm trying to average 300 cal deficit, which is close to what the book recommends.