Stage 2 - chat, support, etc

I'm starting stage 2 today. Join in when you're ready.

I'm a bit concerned with the front squat/push press in workout A. It looks like the model is using an Olympic bar with 25 lbs weights, that's 95 lbs total. There's no way I can lift THAT over me head. I'm not sure I can lift the bar alone (10 times)...

k9 I'm doing like you are lying on the floor, holding the dumbell straight out and twisting side-to-side.  I try to keep my hips still and twist at the waist and keep my arms fully extended.  It is tough.

On stage 3, I did the high/low  with a dumbbell and I used 15 and 20 pounds for that. 

I'm actually on Stage 4 right now, but it's basically a modified stage 2.  (Actually my knee is giving me problems, so I'm on a weeks rest to let it heal....)

Original Post by k9stylist:

Julie~  No worries!  I'm easily confused, LOL!  :)  So, are you saying I should stand in one place and rotate the dumbell from side to side, twisting at the waist?  The alternate exercise in the book is totally useless, unless I'm doing it wrong... which is very possible.  Planning on trying out my first B workout tomorrow.  Did some treadmill tonight and ran some intervals... I know the B workout has intervals at the end, but maybe I'll do them the following day instead.  Think that would make a difference?

 Yes, stand in one place, and use your midriff to do all the work. I haven't tried the alternate... sorry, no advice there.

With the HIIT, I will have to presume that doing it right after lifting will only increase your afterburn. This is explained in the book on pgs 20-25.

Good luck with Workout B!

~Julie

EDIT: WOW, I was just skimming through some more pages of the book, just to see if anything would settle in my mind differently than the first time I read it. I missed a LOT... LOL! Take a look at page 231. Toward the bottom, Lou gives the exact answer to your question. While the subject matter regards additional exercises, I think he makes it clear the intervals are to either be done right after B, or not at all.

Original Post by karozel:

k9 I'm doing like you are lying on the floor, holding the dumbell straight out and twisting side-to-side.  I try to keep my hips still and twist at the waist and keep my arms fully extended.  It is tough.

On stage 3, I did the high/low  with a dumbbell and I used 15 and 20 pounds for that. 

I'm actually on Stage 4 right now, but it's basically a modified stage 2.  (Actually my knee is giving me problems, so I'm on a weeks rest to let it heal....)

Karozel~  Thank you... I must not be doing it correctly.  I'll try it again and make sure I keep my hips still and arms fully extended.  Maybe I'm twisting my hips too much.  Hope the knee feels better!

Julie~  Thanks, I'll also try it the way you mentioned and see how that works too.  As for the HIIT, I guess I'll have to do it right after B then.  B just looked so long...  I guess I'll just start earlier then.  I'll have to go back and check those pages you mentioned in the book too. 

Just finished my first Stage 2B workout!  Wow, I feel really good!  I'm really liking the B workout so far... my favorite is the Reverse Crunch - I do it pulling myself up on the bench.  Makes me feel strong.  LOL  :)

Have a good night!

I finished my first Stage2 B1 workout tonight and I'm feeling great too!

A little report back:

I'm deadlifting 115 now. This THRILLS me. I think I'll up it to 120 next time pretty easily. However, I am doing normal deadlifts, not box deadlifts, and I don't have the extended motion b/c I am using the olympic lifting weights to increase height of bar to normal height of a 45 lb bar(these are made of rubber). I tried to figure out a way to do it the other way but its just not feasible.

Bulgarian split squat: What weights are y'all using on these/did you use on these to start? I used a 25 lb plate and did them quickly. Was a bit light.

I have no freaking idea how to do the lat. flexion and I made a fool of myself. I need work on this.

Best news of all? My lat pulls are now at 100 lbs!

For the intervals I had to use an elliptical(boo!) because everything else was taken. Hopefully next time I'll be able to use a tread.

Original Post by nannygabber:

Original Post by k9stylist:

Julie~  No worries!  I'm easily confused, LOL!  :)  So, are you saying I should stand in one place and rotate the dumbell from side to side, twisting at the waist?  The alternate exercise in the book is totally useless, unless I'm doing it wrong... which is very possible.  Planning on trying out my first B workout tomorrow.  Did some treadmill tonight and ran some intervals... I know the B workout has intervals at the end, but maybe I'll do them the following day instead.  Think that would make a difference?

 Yes, stand in one place, and use your midriff to do all the work. I haven't tried the alternate... sorry, no advice there.

With the HIIT, I will have to presume that doing it right after lifting will only increase your afterburn. This is explained in the book on pgs 20-25.

Good luck with Workout B!

~Julie

EDIT: WOW, I was just skimming through some more pages of the book, just to see if anything would settle in my mind differently than the first time I read it. I missed a LOT... LOL! Take a look at page 231. Toward the bottom, Lou gives the exact answer to your question. While the subject matter regards additional exercises, I think he makes it clear the intervals are to either be done right after B, or not at all.

Intervals can be done on off days. Just wait a day before you lift. I.e:

If you do intervals on Monday for cardio, take tuesday off, then do the workout B with intervals on Wednesday or Thursday.

@soy-vey:  There are several different ways to do the lateral flexions.  I started by doing them on the floor.  I lay on the floor on my side with my knees and hips at 90 degrees.  In the same position as if you were sitting in a chair.  The lift your shoulders and head, and your top foot towards the ceiling.  Keep your knees together!  Hold for 5 seconds, and then relax. 

I thought I was doing these wrong for a while until I realized you were supposed to hold the position.  Then I started feeling them. 

The other way is on the ball.  I brace my feet against something (heavy) and get situated with my side on the ball and do the side crunches that way.  Again, you have to hold the position for it to be effective.  You should feel it in your obliques. 

I feel almost like I could work the same muscles twice as effectively using weight plates and side bends.

Just finished my second 2A... I HATE the Front Squat Push Press!  Ugh.  I'm still struggling with my form, so I had to go down to 30 lbs.   They say the bar is supposed to rest against your delts, right?  Does it hurt anyone else when it rests there?  It's painful, unless I make sure my fingers are positioned under the bar just right.  I think with less weight my form is getting much better.

Here's a link to a previous thread about Front Squat Push Press, with links to videos on how to do them.  I had to go way down initially too, 30 pounds sounds about right.  Once you get the form, you'll get better at it.  When you go into Stage 4 and you have to do them again, you'll be able to increase the weight at that point because you'll be a lot stronger.

http://caloriecount.about.com/stage-front-squ at-woodchop-gt489-38

Hi ladies!

I just wanted to say hi, and that I will be starting my first Stage 2 workout tomorrow!

I have been sick for two days, so it was good that this was my rest week! I did 30 min of cardio (HIIT & Intervals) twice and had a great swim on my break between stage 1 & 2.

Hoping that I'm feeling 100% tomorrow- I've been studying the form of the front squat push press so hopefully I can do that one with good form!

Anyways I'll be posting on here after each workout- to be accountable and for support so you'll be hearing from me!

Hope everyone had a wonderful weekend.

Hey everyone,

Congrats to all who have moved up to stage 2. I should have started last week but I had personal stuff going on that I had to deal with. To keep a long story short, I was starting to get down on myself, I've started getting more involved at my church(good thing), and I had to get my radiator replaced in my car $600. But to balance the bad with some good news, I've regained my self control I have still been working out, I'm getting back more on my tax return than ever before, and I'm down to 147. Hopefully I'll be back to my goal weight (140) by my B-Day (April 26th). I'm Going to restart the NROL4W once I'm at my goal so I won't be so anal about my weight adjustments. I'll still be here for support, and I'll check in with the measurements group tomorrow. 

Keep up the good work ladies. 

Thanks Amayou! I miss you so much! Glad you kept on working out and good luck with dropping those last 7 lbs! Im beginning to think the same thing as you- and might change to doing the NROLFW program 2 times a week and doing cardio 3 times so help shed a couple pounds.

Does that sound like an okay idea, 2 days weights, 3 days cardio, and trying to eat at a small deficit (200-300cals)- should be able to still drop a couple lbs and gain muscle right

I had food poisoning on Saturday night- that made me want to really buckle down on my eating- so Im going do to that. Weight is lost in the kitchen so I am told.

I may start Stage 2 today or tomorrow, depends on how I am feeling this afternoon.....

In my experience with weight lifting it is nearly impossible to gain muscle only lifting twice a week. When I go through bulking/strength gaining phases I lift 4 times a week, or every other day. Some lifters lift 5-6 days a week when they are bulking, but they don't do full body workouts.

Honestly I'd stick with the weight lifting. If you start doing more cardio you're not only going to make it extremely difficult to gain muscle, you may also be losing any muscle you've gained if you are in a deficit.

Thanks Soy Vey. Im so confused now though...

I need to get rid of like 5lbs of body fat here. But I want to also get nice and toned for the summer...

I have time for 3-4 workouts a week (incl. weights and cardio)

HELP- advice?

The word "toning" has many different meanings, depending on who you talk to. 

If you just want your muscles to look nicer -- losing the fat covering them is important.  Your lifting can make you stronger, but if you are in a calorie deficit it is very, very, very hard to actually add muscle. 

For people new to weight training, there can be a small gain in muscle when they first start up, but after that what you are really doing is keeping the muscle you have so that weight lost will be fat. 

If you want to put on muscle (bulk up) you really need to work hard at and have a surplus of calories.  It is nearly impossible to gain muscle and lose fat at the same time. 

Karozel- thanks. take a look at my profile pic. this is the state i am in now. I think my muscles look okay- i would like to be more defined. which makes me think i need to shed some fat, more than gain muscle... (by defined I mean that when you look at a picture of me or see my in person, you can A) see my muscles and B) tell that I actually workout....)

Im 5'5.5", medium frame, pear shaped, 24, 145-147 lbs. I want to get down to 140.

So do you think that cardio M-W-F and weights (im starting stage 2 tomorrow) T-TH would be a good plan for what I am trying to achieve?

I eat around 1800 cals a day.....(ive been sick for a couple days so I bet I only ate around 1200 those days)

Chels, your plan sounds good I would actually do that if I had more time, but I can only work out 3 times a week right now. I figure there is no rush for me so I'll get back on the NROLFW as soon as I hit my goal.

I gave blood today and I feel so out of it, I tried to do a light work out so I only walked for 20 min  moderate pace, no incline and I still feel drained. I won't do that again.

Good to everyone still on track, Nanny.  K9 I was looking at the front squat push press does look difficult. 

Hey girls! I've been a little non-existant lately but welcome back AMAYOU! So CHELS I've been doing the 2 days a week lifting and trying to do cardio 3 days a week. It's been pretty close to that but sometimes I have only been lifting 1 day just because of lack of time. Honestly, I feel like if we continue lifting 2 days a week, you keep the muscle that you've built but I just can't handle the fact that I gained so much when I started this program. It sounds like our stats are almost exaclty the same. I'm 5'6" and 147. (Was 139 when I started) and 22 years old. My clothes all fit but honestly, I have backed way off to take time to shed some more weight. I feel better thinner, then I do being bulky and full of muscle. That's just my opinion though.

ckfyamaha- Ya so I decided to do 3 days of cardio and 2 days of weights a week.

what have you been doing for cardio? i spend 30 minutes on the treadmill and switch it up (sometimes intervals, sometimes HIIT, sometimes high inline walks)

i'm going to try and eat around 1700-1800 cals and be more consistent about it. i go nuts on the weekends and probably sabotage my week of exercise and good eating.

lets see how it goes! i did 30 min (3.5 mph/ 3% incline) walking today, and tomorrow is workout 1 of stage 2 for me!