I'm a better man than you! (and, I have more hair
)
I did it. I finished the entire NROL4W program. I am so thrilled! I even did Stage 7 twice (just b/c he challenges us to do so)...and Stage 7 was no picnic.
I have been asked on WeightWatchers boards to write a little retrospective on my experience with the program so here goes.
I came to heavy lifting (what I now think of as "real lifting") via the WW boards. NROL4W is highly recommended over there for strength training. At the time I was in losing mode, had lost about 15 lbs already, and was doing cardio and "the machines." Because the weight machines are literally across the aisle from the free weights at the gym, I was curious about free weights, but trepidatious. My gym is not hard core, but all the equipment over there was foreign to me, and there are no written instructions on the squat racks or dumbells as there are on the Cybex machines.
In the beginning I took a deep breath and had to force myself to go over there. I started NR on 10/27/08. I had 2 free training sessions that had come with my membership that I'd never used. I used one at the onset of stage 1, and one later on when I moved from fixed barbells to the oly bar with plates. Interestingly, the book had taught me just about as much about doing the exercises as these particular trainers seemed to know, but I needed the security of having them there the first time I used the equipment.
What were, physically, the hardest things about this program? Well, my knees protested squats and lunges. I had to start with very low weights with those, 20lbs on the BB squats, 30lbs for the DLs. I modified the lunges, doing one leg at a time, rather than alternating, until the wobbliness stopped. I was doing some PT for my knees initially as well. My knees have improved a lot, but I don't think it had much to do with PT, I think it was NR. Whereas last spring walking 2 miles would've made it difficult for me to get down into a chair or descend stairs the next day, now I can jog at least 2 miles with no pain. BTW, I ended the program using 70lb on the BB squats and 100lb on the DL.
The body weight matrix was a wake up. Thought I was in good cardiovascular shape until that. It was just awful. But once I actually managed to make myself do it the second time, my times started to improve. Never came to enjoy it, but did appreciate the its value.
Stage 7. Another rude awakening. It didn't look hard on paper.
But it was killer. I had to hold the railing to get down the steps after the first w/o and was sore for days after. Damn.
Overall, yes, I've gained muscle and lost fat. About 15 lbs of fat since starting NR. My body is very different. I had always been a pear. But now I am balanced, have more substantial arms and shoulders. I've lost cellulite and am shaplier and sturdier all over. My cardio fitness, and I did alter cardio workouts with lifting right along, has improved right along the way with strength. Balance and posture has improved, I think, maybe b/c of increased back-body and core muscle. Even my grip strength has improved. It had to, in order for me to hold onto those 25lb DBs. Maybe best, I am comfortable in the weight room. I sometimes have to bite my tongue to keep from offering advice to some of the other lifters there. I want to tell the women, "you can lift more than that." Or the guys, "how about adding some squats to your routine?"
I did not meet all my goals. I wanted to DL my body weight and fell 30 lb short of that. I wanted to do one chin-up and can't as yet do that either. Yet. And in a way I'm really glad to still have these goals to strive towards.
Where now? I don't know yet. I'm thinking NROL original. It'll be just different enough to be interesting. I'm also very interested in body weight work. But right now I'm going to take that 2 week rest from lifting that Lou recommends once a year. If I can stand it.
I want to thank everyone here for answering my newbie questions and for the encouragement and support. You guys are fantastic!