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 didn't even finish the 1st set - so you are doing good.  I did the workout twice already.  I did the 24 squats, the 12(each leg) lunges and then the lunge jumps - about 6 and the squat jumps about 6.  Rested 2X as long and 2nd set - same thing.

I think it is meant to do right after the workout, but I could see it being much easier being fresh.

I am not sure whether or not to:

1. go on like I have been with 24 S, 12 L, as many as possible L jumps and as many as possible squat jumps.
2. cut the 1st part to 12 sq, 6 L each leg, then 6 lunge jumps and 6 squat jumps.... adding 1 or 2 each time after.
3. take a rest when tired and make myself complete ALL the reps, even if it takes a long time.

Anyone with opinions on this?

Original Post by yogagirl6853:

I didn't even finish the 1st set - so you are doing good.  I did the workout twice already.  I did the 24 squats, the 12(each leg) lunges and then the lunge jumps - about 6 and the squat jumps about 6.  Rested 2X as long and 2nd set - same thing.

I think it is meant to do right after the workout, but I could see it being much easier being fresh.

I am not sure whether or not to:

1. go on like I have been with 24 S, 12 L, as many as possible L jumps and as many as possible squat jumps.
2. cut the 1st part to 12 sq, 6 L each leg, then 6 lunge jumps and 6 squat jumps.... adding 1 or 2 each time after.
3. take a rest when tired and make myself complete ALL the reps, even if it takes a long time.

Anyone with opinions on this?

 

I really like doing the whole thing without cutting down stuff (although I could not manage three 90 second planks so I'm working up from 60 sec for those), so I think I'm going to do the full body matrix the next day. I just don't see it being that effective to kill yourself after doing a hard weight set, and possibly injure/tear muscles just to finish it all at once. I'd rather do the BWM in full, even if that means doing it a day later. 

That being said, I seriously can hardly walk today so I think I overdid it even with one BWM set yesterday. 

I am still in phase one and finished A4.  I  felt like it was the first time I ever did any of these exercises.  I wanted to quit halfway through but I pushed through and finished even though I wanted to cry.  Have any of you felt like this?  If it is happening now how will I ever get through the scary matix stuff!!!!  Oh, I worked out at home.  At the gym I squat using 75 pounds, this includes the bar.  So at home I used 30 pounds worth of dumbbells and leaned against a stability ball against the wall; this was so much harder!!!  I guess it is good to change it up a bit.  When I did deadlifts one day at home, I filled a bag with 76 pounds worth of dumbbells and lifted it.  I had to work harder on my form which made the lifting even harder.  I am going to have to invest in some more weights for home even though hubby thinks it is a waste since our gym is right down the road but, some days I just cannot leave the house....I love being home

I finally did the matrix completely last night - both sets :)  My form wasn't as lovely as when I tried last time, but it was easier if I let go of form for now.... and I am not really even sore today.

Anyway, it was soooo rewarding to finally do it... as it was with all the other areas where I thought were really, really hard at first.  Each stage I start seems extremely hard the first time... then it gets easier.  That just proves we are getting stronger :)  Keep at it!

Edited to note that this was written as a response to puppykisses' post. 

I can relate.  I did A7 last night (stage 1) and I just could not for the life of me get those darn prone jackknifes to work.  I was collapsing after 10 of them (when I'm supposed to be doing 15).  The weird thing is that I did the 12 rep sets okay in A5 and A6.  I think it's because I'd upped my weights for the squats and step-ups and tried a harder kind of push up.  I was just worn out by the time the jackknifes came around.  (They're my nemesis in this workout anyway; even on "good" days, I suck at them.)

Also, I'd just go ahead and get more weights for home.  I work at a university.  There's a gym there.  I have a membership.  I'm sure I will eventually track down the free weights section, but so far I've only found treadmills (yuck!) and the pool (which is why I have the membership in the first place).  But I feel so much better doing the strength training at home anyway.  If I had to go to the gym to do it, I'd totally have slacked off by now as I am a procrastinator at heart.  The only thing that keeps me consistent is that I have absolutely no excuses not to do it.  The weights are here; the TV is here; there's no driving; I don't have to worry if the only gym clothes I have clean are ratty or if I need to shave my legs.  And my protein shake stuff is just upstairs so I don't have to wait until I've showered, changed and driven home to get it.

And I've *finally* seen some movement on my waistline.  After several months at 32", it finally dropped to somewhere between 31.5" and 31.75" when I did my weekly measurements this morning.  So, yay!!!

I just started this program... I've done the first workout in Stage 1, and tomorrow I'm going to do Workout 2 for Stage 1....

Couple of questions:

I workout either at home or at the fitness center in our apartment complex, so I have a pretty good selection of weights and machines. However, I don't have a barbell. The deadlift calls for a weighted Olympic dumbell... is there any way to modify this exercise for use with hand weights?

Also, I've been working out steadily for 11 months now, doing a lot of these same exercises in no particular order ( I have a good trainer!). Has anyone noticed improvement by doing these exercises in the specific succession and with the repetitions Alwyn suggests? And how long do the workouts usually take you? The first one only took me 20 minutes, and my trainer suggests two 40 minutes strength sessions per week. Can I do it twice, or will that mess up the program?

Do you all do the exact diet plan suggested in the book? I'm eating 1800 cals on days I don't workout and 1900 on days that I do, but I'm not being insane about micronutrients. I don't make a protein shake, but I do eat a yogurt or some cheese within an hour after a workout. I'm working on cutting sugar way back to desserts of less than 200 calories, but it's taking some time. I love frosting from a can. Anyway, what difference do you think this will make?

Thanks! Looking forward to seeing results!

@counselork--

For deadlifts, you might be able to do them with dumbbells for a while, but eventually you will need to have a barbell to really get the full benefits.  I bought my barbell at Wal-Mart for $20.  Weight cost more, but you can start with some and build up.  My barbell is a "standard" not "olympic" barbell, so it only weighs 15 lbs by itself, and is only rated up to 200 lbs, but it will keep me busy for quite some time.

I have seem a lot of improvement in how much I can lift, and I think the progression Alwyn uses is good.  I hadn't done weight lifting before though, so I don't have anything to back that up. 

I don't follow the diet plan in the book.  I just count my calories and try to keep a deficit.  I DO try to make sure I get a good amount of protein, and I have a protein shake shortly after my workouts.  I've been losing weight, just very slowly, but I think that's because I still have days where I over-indulge. 

Especially in Stage 7 of NROL4W -- the metabolic workouts turn me into an eating machine...  If I had more will-power I would lose faster, but for me it's not a race, its a life-style change, so I want to be able to live like this long-term. 

I just read this post and hadn't heard of NROLFW before. Sounds interesting. I just started RRFL and HIIT. doing them the same day. HIIt last. 3x a week and then either moderate cardio or yoga on off days. I am 29 year old female happy with my weight just looking to tone up. So which is better NROLFW or RRFL?

I'm late to the party but just got the book and am ready to go!  I've been lifting heavy already for a few weeks on my own and seeing some good changes, but I think this will be a challenge. 

I never realized until reading this book how quad-dependent my usual routine has been.  Zowie!

For those of you following it, what has been the biggest challenge about the program?

apophenia!  Welcome to NROLFW!  There is actually a group on here.  Come join!

http://caloriecount.about.com/new-rules-lifti ng-women-g489

Can I join? Don't know how much I'll be able to chime in because I have a newborn but I will sure try. 

Sure, come on!  I've actually finished NROLFW and am working on NROL now, but still visiting the group regularly.

For workout B, the lunges call for 15 reps, 2 sets. My question is, do I do 15 reps of each leg in each set for a total of 60 lunges, 30 on each leg, OR do I do 15 reps alternating between legs for 1 set, move to next exercise (Swissball crunch) and do my reps for that exercise and then 15 reps alternating legs for my 2nd set. Hope that makes sense, I just don't want to under do or over do the repetitions.

Thanks!

Raven - total of 60 lunges-15 per set each leg.   These are alternating.

So you would step up with your left leg, lunge, step back with your left leg...

step up with your right leg, lunge, step back with your right leg.... that is one rep.

I just counted to 30 as I was doing each leg to make it easier.

Then do crunches

Then do "30 lunges"

then do crunches.

Thanks yogagirl6853 I appreciate the quick reply!

I ordered the book and it should be arriving soon. I'm a Spin freak. I hope the books calls for that.

I just got my book this morning. I'll update once I start reading it!!! I'm excited!!! I still got baby fat to lose!

Hi Everyone-

I was just referred to this group as I have been posting about NROLFW since I started the program about 6 weeks ago.  I just started Stage 2 and I absolutely LOVE it.  I haven't seen any weight loss yet, but I think I need to readjust my diet.  Did anyone here lose weight with Stage 1?

I am about to start in a couple weeks. First, I have to get cleared by my doctor. Looking forward to seeing results :)

 I would love to join this group!!  I do not have the book yet, but I plan on buying it very soon.