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! :)

Got mine for cheap on amazon.

Original Post by ash3141:

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 finished the program last week and lost very little weight but I also didn't eat well / right.

I have started NROL fat loss this week and am hoping to watch my food more this time around.  

One good thing though is I've lost inches and I look and feel so much better

Original Post by ash3141:

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 may have already mentioned this to you, ash...but for everyone else's benefit I'll write it again!

I've been doing NROLFW since 8/21 (2x per week so still in stage 1) and have lost 4.6 pounds since then.  Nearly 2 weeks of that time was eating at/near maintenance, so I would guess it would be even higher had I eaten better.  I probably average about 500 less than the book calculation for "active workout" and my stats (5'4", 166).

FYI, I think New Rules is a great tool but the fat loss ...eh...he's got you doing lighter weight/more reps...although there is a place for that...imo, and what I tell all my clients and anyone else willing to be bored by me is that the only true way to lose weight is the following... Eating nutritious meals within or slightly below your caloric needs consisting of lean proteins, whole grains, and lots of fruits and veggies. Even better if you can divide the meals up over 5-6 servings per day.
- Chugging down enough water (and green tea if you want to get fancy) to float your eyeballs.
- Lifting CHALLENGING weights on the program of your choice 3 times a week. (Note on effective weight selection: If you don’t look like an enraged gorilla when performing the final 2-3 reps of your sets, then you are not lifting enough weight.)
- Performing some form of cardiovascular exercise, whether it is interval, steady-state, or some mix of the two, at least 3 times a week; more if you are trying to get your body fat down past the average set point for your gender.
- Changing your workout programs every 4-8 weeks to avoid adaptation.
- Doing all of the above CONSISTENTLY for at least 8 weeks before you start tweaking things and feeling sorry for yourself because your best friend, husband, or next door neighbor managed to drop 20 pounds by just giving up soda. Combining all the above will give nearly everyone the best shot at losing fat, getting strong and being healthy and fit from the inside out. There are not quick fixes or miracle workouts.  Just hard work and discipline and a real desire to reach your specific goal.

In the NROL ( not the women version) Fat Loss II there are days when you lift 12 reps 3 sets but then he has it going down so I know I will need to up the weights.  He also says that you need to do the interval / HIIT workouts in addition to the weight lifting.

I feel since I've lost inches I've must of lost some "fat" even though the scale is hesitant to move.

Some of the NROL (and NROLFW) workouts are higher rep, but all of them call for you to use the most weight you can -- and still finish the rep/set scheme. 

I'm currently doing NROL Strength I and alternating sets of 6 with a 1 rep max and long rests... I am getting personal bests every workout (all 2 of them :) )

My weight loss has not been good, but that's because my calories aren't where they should be.  I still feel a lot stronger, fitter and healthier than when I started. 

And even though my pants are snug right now, they're snug across my rounder, firmer glutes, and not so much around my thighs...  Used to be the bottom area was always flat and baggy.  Not anymore! 

Yeah, but...highest weight you possibly can...while completeing 3 sets of 15. As many, many and then..many more have said..just read posts on this site from the regulars like Melkor, Am. Girl, et al..anything you can lift for more than 12 reps is more cardio.

I'll still stick to what I said above....for general, overall fitness...less fat..more muscle...better health.

I see real flaws in the New Rules Fat loss .....

I've been reading these forums for quite a while and I have the utmost respect for Melkor , Amethystgirl and for you as well.  I do realize I'm still new to all of this weightlifting stuff, but the authors of NROL (and NROLFW) are also pretty awesome. 

Some of their workouts do call for higher reps, in fact some of them call for set of 25, but it's as part of a progression.  The program I just finished had 5x5, 4x10 and 3x15 as part of the cycle. 

So are you saying the higher reps are not beneficial at all?  If so, I can respect that, but I still think I will stick to the programs outlined in the books.  They have been working for me. 

I also do a lot of reading on jpfitness.com and most of them are more hardcore lifters than here, and I haven't heard any one complain too loudly about "high-reps" over there. 

No, I don't necessarily have a 'problem' with it...I just strongly feel that by lifting less reps/heavy [ier] weights along with a proper diet combined with a few times a week of cardio [preferably, high intensity interval] is one's best bet for overall fitness - including - fat loss. The higher reps lighter weight training is a strength endurance routine and I actually incorporate one endurance training into my weekly wrkout [along with 3x's a week of heavy lifting and cardio training].  There is a place for everything..not to mention anything is better than nothing. But, in the end, it really is that simple...for me..lift heavy, eat proper nutrition and do a few days of high intensity interval training. [Remembering that nutrition is 70 percent of the equation.]