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! :)

Thanks Alevin!! Have you seen results? what week are you in? What are your goals?

I'm doing 3 workouts per week, I'm halfway through the 12-rep workout of the first stage. They recommend eating maintenance for the first 4 weeks, and I just started with a deficit after 3 weeks. I've made progress on most of the exercises.

My goals are:

* lose 5% body fat (tapemeasure method says 27%, crummy scale says 30%)
* increase strength
* increase running speed (via the intervals; I'm tweaking their interval protocols for my goals)

Original Post by kmk33:

Paula,

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

k-

 Okay ladies -- this workout serious kicked my a** -- I did not expect it to be as difficult as it was (and why I didn't expect it -- I have no idea -- just looking at it is intense) -- I was truly humbled when I left the gym!  All I can say is prepare yourselves.......! 

Just wanted to remind everyone to join the group (since I'm seeing a lot of posters on here who aren't in the group)...it occurred to me that someone might think that this thread IS the group.

You're right -- I thought the thread was the group. LOL

Thank you Emily!

To be perfectly honest, I like having the conversation out in the forum. It's more visible, easier to track, and more welcoming for new people because you don't need to officially "join" it.

Well, I agree that it's more inviting, but there are multiple NROLFW threads going on right now, and it can be frustrating to dig through multiple pages to find info on a given topic. I like that the group gets everything together in one place.

Well, I decided to order the book on Amazon because it was so much less expensive ordering then getting at the bookstore.  So, I now have to wait to join the group.  I will continue with the routine I am doing now which is working for me but I do like to try new things because I get bored to easily!!!  See you on the group when I get my book!!!

Even then, the conversation fragments into very narrow topics like: does anybody use weightlifting gloves.  My guess is that fewer people see it, and so fewer people will respond.

What I'd rather see, for an active topic like NROLFW, is to have one thread blessed as the main discussion -- and encourage people to post there.  That would get the most attention and activity. It's a small enough area that if everybody posted to one main thread, it wouldn't be hard to follow.

That is what we were doing before the group.  I just bumped up the other thread that we were posting to.... whicn was actually buried on page 5.  I think it is nice to have the group.

Maybe everyone just needs to make it a point to click on the groups.  If you just click on groups, it brings up the groups you belong to, so it doesn't take a lot of time to check.

I just joined the group and then I found this thread. I feel like there is so much going on with these threads! :) So I had a question...everyone keeps talking about HIIT and I was wondering what that was. I read the whole book but I might have totally missed it. I am very worried about upping my calories (like many other people) but it is saying I should be eating 2000 on non workout days. CC said my maitenance is 1700. I am 5'7" and 140 lbs. and gain weight so easily so  I'm just a little worried. Any thoughts on that?

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??

Sometimes after you lift, your muscles will retain water in order to help them heal.  Wait a couple days and see if this is the case. 

If you are worried about calories - cut down by about 300 calories to what is suggested in the book.  Watch and see for a month and then make a determination as to how many calories.

If you eat too few cals it could hinder your progress... but you don't want to gain either. 

I had planned on staying on a deficit thru phase one.  Had a couple pounds to lose.  Alot of days, I ate more than I was before because I was just hungry... but I did keep a deficit according to the book on other days & I lost a couple pounds to make goal weight. 

 HIIT - high intensity interval training.  It is part of Workout B in stage 2.  I think he outlines the workouts... 1 min as fast as you can - 2 minutes slow.  So this could be run/walk  fast/slow on a bike, etc.

So for those who are doing interval training, what is your favorite?

And I like posting here.

I did my 2nd workout of B in stage 1 today and it went by super fast but was touch. My boyfriend brought home a barbell and weights and so I increased my weights by a bit~ my legs were shaky when I was done.  And just to let you all know... I hate lunges, walking and static! lol  I would rather do squats and step ups all day long!

Ditto to hating lunges.  I pulled a muscle, and it's been interfering with running and anything else but just walking.  Not happy.

I just ordered the book - I'm really looking forward to starting it!

I just started the program I have done two workouts and I am loving it!!! I do HIIT for 15 min after each workout...2 min warmup at 3.5mph, 10 minutes 1min hard , 1 min easy ( hard=9.0mph, and easy 4.5mph) then a 3 min cooldown at 3.5 mph. ( all on a treadmill) this was my HIIT program before I started NROLFW so I just kept it. I do it 3x  a week after my nrolfw workout. I think the HIIT workouts they include are good to start with because you will need to work up to a more difficult program , it is VERY intense. Good luck!!!

i just started this this week! I did workout A on mon and workout B tonight. Boy am i sore! I guess I havent' been working my legs out enough as I should have been. I had been doing strength training before this, but focused mainly on upper body. I did play soccer last night, so that's probably contributing to why i'm so sore.

I had a lot of problems w/ the deadlift today. I dont' know, it just felt awkward. I need to work on my form more so i don't hurt myself. o i just realized my problem. My hands were between my knees instead of outside my knees! guess i'll try it the right way next time lol.

I havent' really been following the eating plan. I need to up my protein for sure and be more careful about what i eat. I am hoping to see soe great results!

So I have a question...since I am working out at home what is an alternative for the lat pulldown? I jave just been doing bent over rows because I cant think of anything else~  Does anyone have any suggestions?