http://forums.jpfitness.com en Fri, 20 Nov 2009 21:45:59 GMT vBulletin 60 http://forums.jpfitness.com/images/misc/rss.jpg http://forums.jpfitness.com http://forums.jpfitness.com/new-rules-lifting-women/40331-i-never-realized.html Fri, 20 Nov 2009 06:48:34 GMT Ok so, I'm not going to lie. Last night I had an astonishing realization that my college gym would be empty in the early morning, I was right too, cuz its a college campus, most of us usually aren't up until noon. Anyways...This morning I got up, ate breakfast(ew, not a morning eater), and went to to the gym. It was almost completely empty, I did a warm up on the olypitcal(can't spell), and then did the workout A for stage 1. I went on with my day wondering if it was enough, I mean I felt like jello after the whole thing but once I ate again, showered, and got on with my day I couldn't even feel that I worked out.

How wrong I was... I laid down in bed and I felt it EVERYWHERE!! It felt so good to feel so sore, I was seriously worried for a while. Tomorrow I'm ganna swim off my soreness and hit the gym Saturday morning for another round. ]]> New Rules of Lifting for Women CollegeComputerTechy http://forums.jpfitness.com/new-rules-lifting-women/40331-i-never-realized.html http://forums.jpfitness.com/new-rules-lifting-women/40329-questions-you-all.html Thu, 19 Nov 2009 21:23:05 GMT I am just starting the NROLFW and I thought workout one looked easy on paper.....until I did it and have now been sore for 2 days! EXCITING! ... I am just starting the NROLFW and I thought workout one looked easy on paper.....until I did it and have now been sore for 2 days! EXCITING!

Anyway a few questions:

What does OLY, OPT, and PL mean on these forums?

What does "clean" mean?

Do any of you take electrolytes during or after working out (not gatorade but an actual salt/mineral/vitamin drink - I get it at the health food store) do you think they are necessary?

I am a nursing mother thus eating 2000 calories per day, I am 5'4" and 134lb. I am in a challenge at my gym next month, Ill be doing 4 hours total of swimming, biking, and running per week plus NROLFW twice a week, how many calories would you add per day? I was thinking about 300. My goal is to build muscle.

Thanks in advance.

Sara ]]> New Rules of Lifting for Women sara_jeanne http://forums.jpfitness.com/new-rules-lifting-women/40329-questions-you-all.html http://forums.jpfitness.com/new-rules-lifting-women/40309-no-squat-rack-only-smith-machine-barbells.html Wed, 18 Nov 2009 14:20:51 GMT Hi,

My gym doesn't have a squat rack (boo). So far - I have been ok using dumbells, but I am on Stage 2 now and am not sure if it is possible to use dumbells for the Front squat/push press. Any advice?

Thanks!
J ]]> New Rules of Lifting for Women jmae http://forums.jpfitness.com/new-rules-lifting-women/40309-no-squat-rack-only-smith-machine-barbells.html http://forums.jpfitness.com/new-rules-lifting-women/40299-understanding-workouts-what-motivates-you.html Tue, 17 Nov 2009 07:42:06 GMT So I'm obviously new to the whole working out in a gym thing. I've been a competitive swimmer since I was 4 years old and after my senior year of swimming, I was done with it. Then I realized I couldn't just live without exercising and got upset with my body.:mad:
To top it all off, I think that my boyfriend is going to propose :tongue to me over spring break on our trip to Cancun, and I dont want to be so...chubby, when that time comes. I've got 17 weeks to atleast look bikini ready. That is my motivation.:cool:




Now for my questions about the workouts; obviously I haven't started the program yet, and on the workout plans it will go something like : workout 1,2 ...ect....does that mean to do both and alternate with repetitions, or does it mean to just chose one.

The way they set up the workouts is very confusing to me. Does anyone know of where they just list the specific motion, rep, and set in a normal list or do I have to treat this book like my classes and study it, and set it up by myself?:confused: ]]> New Rules of Lifting for Women CollegeComputerTechy http://forums.jpfitness.com/new-rules-lifting-women/40299-understanding-workouts-what-motivates-you.html http://forums.jpfitness.com/new-rules-lifting-women/40298-shaking-during-prone-cobra.html Tue, 17 Nov 2009 07:00:25 GMT During the prone cobra, especially the second rep (I'm in stage 2), my arms start shaking like crazy! I feel like a complete spaz. :o Does that happen to anybody else? ]]> New Rules of Lifting for Women doomette http://forums.jpfitness.com/new-rules-lifting-women/40298-shaking-during-prone-cobra.html http://forums.jpfitness.com/new-rules-lifting-women/40286-anyone-starting-soon.html Sun, 15 Nov 2009 17:13:00 GMT I'm starting the program tomorrow..
anyone else starting soon? I really can't wait IM SO EXCITED! WOOHOO!!! ]]> New Rules of Lifting for Women Bimbo http://forums.jpfitness.com/new-rules-lifting-women/40286-anyone-starting-soon.html http://forums.jpfitness.com/new-rules-lifting-women/40272-im-back.html Sat, 14 Nov 2009 14:15:11 GMT Hey everyone,

Last year I started NROL4W and loved it. I'd always been into pushing myself, but this book led me in the right direction as far as which exercises to do, and I like having a plan laid out for me. Second semester classes started at 8am every day last semester so I never finished the program, and toward the end of the year I went through a rough breakup. But I am proud to say that I am nearly done with Stage 1 (again) and already seeing positive results!

I don't have weight to lose but I would like to lose a little fat, so I'm starting to add HIIT on off-days and I'm in a calorie deficit right now of about 25%. I got frustrated yesterday and decided to put my scale away until the end of Stage 2. My frustration mostly came from water weight fluctuations.

Now I'm really enjoying feeding my body what it wants/needs (PROTEIN), and my biggest challenge is keeping my eating in check on the weekends. Just thought I'd say hello, and tell you all that I'm excited to be back! ]]> New Rules of Lifting for Women KaitlynM2188 http://forums.jpfitness.com/new-rules-lifting-women/40272-im-back.html http://forums.jpfitness.com/new-rules-lifting-women/40245-help-me-find-section-book.html Thu, 12 Nov 2009 17:55:11 GMT I remember clearly that there was a section in the book where Lou says something like that while you can do NROLW at home, that was really not his... I remember clearly that there was a section in the book where Lou says something like that while you can do NROLW at home, that was really not his intention, since it does require a bit of equipment.

Now I can't find it. :confused: Can anyone point me to the right page or chapter at least? ]]> New Rules of Lifting for Women WildStrawberry http://forums.jpfitness.com/new-rules-lifting-women/40245-help-me-find-section-book.html http://forums.jpfitness.com/new-rules-lifting-women/40238-free-weight-junky.html Wed, 11 Nov 2009 22:56:26 GMT Thank you so much for writing this book! I have been fighting for years with girlfriends who spend hours and hours on the stairclimber, elliptical,... Thank you so much for writing this book! I have been fighting for years with girlfriends who spend hours and hours on the stairclimber, elliptical, treadmill, etc, to lift weights! They all think I'm crazy! I can't wait to give them copies of this book.

I have played sports all my life and competed with horses. I was taught to use free weights and train like a guy because that's who taught me. I'm strong enough to throw 120lb bales of hay into the back of a pickup! Yet I have a beautiful body. It's so true that lifting weights doesn't "bulk up" a woman's body. It tones it, gives it shape in all the right places.

Maybe now I won't be the only girl doing bench presses, squats, and deadlifts with the guys. :D

I really enjoyed reading the book. Well written with the right amount of humor. Thanks again! ]]> New Rules of Lifting for Women BGRR http://forums.jpfitness.com/new-rules-lifting-women/40238-free-weight-junky.html http://forums.jpfitness.com/new-rules-lifting-women/40220-calorie-intake.html Tue, 10 Nov 2009 17:09:46 GMT How often do people think I should recalculate my calorie intake. The calorie count is based off of both weight and activity level. But since the... How often do people think I should recalculate my calorie intake. The calorie count is based off of both weight and activity level. But since the weight should constantly go down the calorie requirement should change too. However, I think it's a little unreasonable to recalculate after each lb lost. I've lost about 18 lbs thus far and am wondering if there is a range of loss before people start recalculating required caloric intake. ]]> New Rules of Lifting for Women Audrey http://forums.jpfitness.com/new-rules-lifting-women/40220-calorie-intake.html http://forums.jpfitness.com/new-rules-lifting-women/40177-where-do-you-work-out.html Sun, 08 Nov 2009 12:51:54 GMT I'm finding the toughest obstacle I have to sticking w/ any weight training program is finding a place that I find comfortable and inviting enough to go to. I like my local gym, but I hate using free weights there b/c there are always a lot of men crammed into the area where the barbells are and it's really crowded in that space. The spot where most of the women use dumbbells and stability balls is even smaller and it's wedged between a few machines that people are always using so someone is likely to be stepping by your head if you're on the stability ball. On the other hand, I like using the machines there b/c you have your own personal space. for me, I like to be around people and around activity but I need to have my own personal space too. If the freeweights at the gym were set up w/ individual stations that each had a complete set of equipment, i would be happy. I do have some equipment at home, but it's in the basement (for lack of space anywhere else) which isn't heated and it gets really cold down there right about this time of year so not very inviting. What do you do to find a space you like? ]]> New Rules of Lifting for Women erbfarm http://forums.jpfitness.com/new-rules-lifting-women/40177-where-do-you-work-out.html http://forums.jpfitness.com/new-rules-lifting-women/40150-question-about-weight-increment.html Fri, 06 Nov 2009 03:51:35 GMT I've run into a little problem. According to the book (page 139), the author suggests that one should try to increase weight in every exercise in every workout. And he says,

"Sometimes it'll be impractical to move up that steadily. With dumbbells, for example, the increments are too large to allow for that kind of progress. Some gyms won't offer any dumbbell weights that aren't divisible by five, so moving up from 5 to 10 implies a doubling in strength, and from 10 to 15 means another 50 percent jump. You'll get stronger on Alwyn's program, but nobody increases their strength that fast."

Now, the author doesn't offer a solution to solve this problem. And this is exactly the problem I'm having.

I'm now at STAGE 1 WEEK 4 and I mean my gym is exactly like he said. Sometimes I had to combine two pairs of dumbbells to get the weight I wanted and that was pretty inconvenient.... especially when my hands are too small to hold 2 dumbbells in each one at the same time.

Anyway, I would like to know how other NROLFW followers deal with this situation.

Thanks in advance. ]]> New Rules of Lifting for Women kratai856 http://forums.jpfitness.com/new-rules-lifting-women/40150-question-about-weight-increment.html http://forums.jpfitness.com/new-rules-lifting-women/40146-interesting-observation.html Thu, 05 Nov 2009 20:24:57 GMT Kimberly, my wife, is leader of our older daughter's Girl Scout troop. They're currently working toward a sports and fitness badge, so Kimberly asked me to talk to them about fitness and exercise.

I brought in a pair of 10-pound dumbbells to demonstrate some of the exercises. (They're the only fixed-weight DBs I have at home.)

The talk was pretty frustrating -- if ADHD were measured like IQ, the average kid in this troop would qualify for Mensa -- but when I got them doing the exercises, something interesting happened.

All the girls wanted to use the 10-pound weights for every exercise. I didn't mind them using the 10s for deadlifts and squats, but I was really nervous when they wanted to do shoulder presses.

That's when the interesting thing happened: All these girls -- 11- and 12-year-olds of all shapes and sizes -- could do shoulder presses with the 10-pound weights. A couple of them could even do series of reps with good form.

After that, out of curiosity, I started paying attention to the people in my gym when they do shoulder presses. I don't think I've seen a single woman in my gym use 10 or more pounds on that exercise.

The gym is owned by an orthopedic practice, so a lot of the people working out there are older than the typical health-club population. And some of the younger people are rehabbing injuries.

Still, most of the people in the free-weight area, young and old, are healthy and fit, not to mention physically mature. Clearly, they're a lot stronger than my daughter and the other Girl Scouts.

I know this isn't news -- it's the biggest point I tried to make in NROL for Women -- but it's still amazing to see how women underutilize their strength. ]]> New Rules of Lifting for Women Lou Schuler http://forums.jpfitness.com/new-rules-lifting-women/40146-interesting-observation.html http://forums.jpfitness.com/new-rules-lifting-women/40139-pushups-weak.html Thu, 05 Nov 2009 02:37:09 GMT I just did my first workout tonight. I am far too weak in the upper body to do two sets of 15 pushups-- even a "girl pushup" with bent knees. What do you do in this instance? Just do as many as I can? Or is there some kind of modification I should do while I get strong enough to do them right? ]]> New Rules of Lifting for Women coalminerswife http://forums.jpfitness.com/new-rules-lifting-women/40139-pushups-weak.html http://forums.jpfitness.com/new-rules-lifting-women/40126-another-dead-lift-question.html Tue, 03 Nov 2009 23:55:09 GMT Okay, I am a week into stage 2- doing deadlifts on the box. Love them. But, in reading in the NROL4W and Beginning Strength (great book by the way)... Okay, I am a week into stage 2- doing deadlifts on the box. Love them. But, in reading in the NROL4W and Beginning Strength (great book by the way) both authors talk about using straps when the weights get too heavy, but they both also advise not using them so that you can build your grip strength. So here lies my issue: My BB is loaded with 40lbs plus the bar itself- so 50- my legs and every other muscle involved can do more weight but my grip, especially in my left (my non-dominate) hand can barely make it the ten reps. Any advice? Stay with the 50 until my grip gets better or up the weight and use straps? ]]> New Rules of Lifting for Women gymbunnywannabe http://forums.jpfitness.com/new-rules-lifting-women/40126-another-dead-lift-question.html