Hey everybody. New to the both NRoL and to this forum. I have been exercising (mostly cardio) for about a year now, during which time I have lost about 60 pounds. I am at the point where I definitely don't need to lose anymore weight, and I would like to start building muscle and burn off any excess fat.
My current stats: I am a male, 27, 6'3" and around 165lbs.
My current exercise routine has been:
- ~4 mile run, 4 days a week
- push-ups (3 sets of 15), 6 days a week
- ab work (3 sets of 30, 1 superset based off of a shortened 8 min-ab routine), 6 days a week
- Typically, I do the push-ups and ab work every morning (6 days), run 4 days a week, and have a complete rest day on Sundays.
Ok, so as I mentioned above, I am interested in adding weightlifting to my routine. I am starting off with the Break-In program, and then will move into either Fat Loss or Strength. I would like to work myself into a schedule that (eventually) looks something like this:
Monday - NRoL
Tuesday - Run (2-4 miles)
Wed - NRoL
Thurs - Run (2-4 miles)
Friday - NRoL
Sat - Run (2-4 miles)
Sunday - REST
I realize that, especially in the beginning, I may need another rest day, which means either dropping a midweek run or perhaps only doing 2 lifting routines per week. However, I hope to build up into this routine over the next few weeks.
Now, a few questions.
1. How does this routine look? Does anyone recommend to cut back the cardio further?
2. Aside from the specific NRoL exercises, do I have to eliminate my push-ups and ab-work from my routine? I really got used to doing these daily (6 days a week), and thought maybe it would be alright on the cardio days. Or do you think I should leave those muscle groups entirely to the NRoL workouts?
Any help would be appreciated! I'm looking forward to getting this started (only 1 Break-In day completed so far). Thanks!
What are your plans for nutrition to support your workouts and your goal to build muscle? That's what you really need to take a look at.
Thanks for such a quick response missjane. During the past year, I have been tracking all of my nutrition using the daily plate. Since about December, I have been consuming around 2800 calories daily (based on "moderately active" lifestyle from daily plate). I have been maintaining on this diet, although I have wondered if it was slightly low for my previous exercise routine (mentioned in the first post).
A bit more recently (mid-january), I have been focused on macro goals of 40/30/30 (c/f/p), although this usually ends up closer to 45-50/25-30/20-25.
I thought that after I incorporated NRoL into my routine (and assuming I am still running a few days a week), I should bump up my activity setting to "very active", creating a calorie goal of around 3200. I am still thinking about this (and would love input), but I figured that somewhere between 3200-3600 would be a good place to start to give me the proper nutrition I would need (since I would like to put on a little muscle)
I should also point out that I am still not too far removed from losing a good deal of weight. As such, I don't always trust my instincts when it comes to eating. Sometimes its hard to seperate true hunger from boredom munchies, which is why its so nice to have a calorie goal to shoot for.
Finally, let me address my goal for muscle building. I definitely want to put on muscle, and am looking for an all around atheltic phyisque. I would say that my first priority is losing the small amount of fat I have and creating better muscle definition, but I have a feeling I will be more interested in putting on muscle after I start to see the effects of all my hard work.
Thanks for anyone who reads through all of this! I would love any more feedback, especially about my proposed exercise routine from the original post.
You may want to consider switching your cardio from long runs to more interval type training which is geared toward fat burning. Since you like being outside, that could be sprints or hill runs. I personally like stairmaster intervals between speed and resistance. NROL has a bit about cardio. You can also search through the Mens Health webite (or just google it). Check out the MH Belly Off club "Saturday Challenge" as well. Personally, I like the time savings as well! But...ultimately...as Lou says, if you are enjoying running - then run!
Thanks for the feedback so far. I have done a bit more research, including reading up on old posts on these fitness forums.
I think I will try to shoot for a 3 day NRoL plan (MWF) and a 3 day running plan (THSat) with Sunday as a complete rest day. I will try to incorporate HITT into my running days, but will still purse one or two 3-4 mile runs a week. My main focus will be the weighttraining, and I have no problem sacrificing one or more running days for needed rest.
That being said, does it make sense to drop all push-ups and ab-work outside of the NRoL exercises? I would imagine that the NRoL workouts would be enough, but I still wonder about those that advocate daily pushups/ab-work.
Does anybody else supplement their NRoL routine with additional pushups or core work?
Any other suggestions and helpful feedback about my exercise/nutrition plans are always welcome and appreciated!
Thanks for the feedback so far. I have done a bit more research, including reading up on old posts on these fitness forums.
I think I will try to shoot for a 3 day NRoL plan (MWF) and a 3 day running plan (THSat) with Sunday as a complete rest day. I will try to incorporate HITT into my running days, but will still purse one or two 3-4 mile runs a week. My main focus will be the weighttraining, and I have no problem sacrificing one or more running days for needed rest.
That being said, does it make sense to drop all push-ups and ab-work outside of the NRoL exercises? I would imagine that the NRoL workouts would be enough, but I still wonder about those that advocate daily pushups/ab-work.
Does anybody else supplement their NRoL routine with additional pushups or core work?
Any other suggestions and helpful feedback about my exercise/nutrition plans are always welcome and appreciated!
Glad to join the community.
I just completed NROL Strength 1 today. I too am 6'3", though about twice your age. I am not sure that at 165 lbs, fat loss is absolutely necessary. I would do the Strength routine. If you do it as written and progress with your weights, you will not need any extra pushups or core work.
I just completed NROL Strength 1 today. I too am 6'3", though about twice your age. I am not sure that at 165 lbs, fat loss is absolutely necessary. I would do the Strength routine. If you do it as written and progress with your weights, you will not need any extra pushups or core work.
Hey bamazav, thanks so much for your input.
Yes, I think I will probably be heading into Strength I after the Break-In routine. The only reason I was debating Fat Loss I was because, as a result some rapid weight loss, I have a tiny bit of that skinny fat going on. (Really only around the love handles, but not that much. Still, lost a good deal of muscle along with fat unfortunately). I am sure that will be taken care of with increased fitness in general.
Thanks for the advice about dropping extra push-ups and core work. I am still confused as to all the conflicting advice for this (among general fitness people, not specifically weight lifters). I wonder, does anybody feel to need to supplement a NRoL routine with additional pushups/core-work?
Although I got used to this daily routine, my sore muscles from Break-In are real happy about dropping the extra work -- at least temporarily!
In terms of your question about daily pushups and ab work, I would definitely cut those out. Those are both muscle building exercises and you'll get plenty of work on your core and chest through the program. You'll need to rest to ensure these muscles have time to repair themselves. Of course, I'll be the first to admit I sometimes sneak in a few planks or leg raises on my cardio days. The program gets you so psyched for exercise somtimes its hard to stop!!
There's nothing wrong with extra exercise, but extra pushups without extra pullups, chincups, or rows, is setting you up for imbalances, anyway.
If you're working on some pushup goal or something and are used to a high volume already, keep 'em. Just add something in to balance them out.
How many are you doing, anyway?
Abs are like any other muscle. They need to rest to recover. You really shouldn't do ANY exercise every day unless you really know what you're doing. I'm sure it's not worth whatever effort you're putting into it.
In terms of your question about daily pushups and ab work, I would definitely cut those out. Those are both muscle building exercises and you'll get plenty of work on your core and chest through the program. You'll need to rest to ensure these muscles have time to repair themselves. Of course, I'll be the first to admit I sometimes sneak in a few planks or leg raises on my cardio days. The program gets you so psyched for exercise somtimes its hard to stop!!
Yeah, I agree that cutting them out is the way to go. Thanks for the advice!
Quote:
Originally Posted by Lost Dog
There's nothing wrong with extra exercise, but extra pushups without extra pullups, chincups, or rows, is setting you up for imbalances, anyway.
If you're working on some pushup goal or something and are used to a high volume already, keep 'em. Just add something in to balance them out.
How many are you doing, anyway?
Abs are like any other muscle. They need to rest to recover. You really shouldn't do ANY exercise every day unless you really know what you're doing. I'm sure it's not worth whatever effort you're putting into it.
Nothing spectacular, really. Was doing 3 x 20 pushups, 3 x 30 crunches, and a modified ab-work superset incorporating the exercises from 8-min abs.
To be honest, I started these exercises during a big weight loss / high cardio phase, to get in some basic bodyweight work. (I know these daily exercises are big in the military and I figured it wouldn't hurt).
My intensions were always to start up some real weight training, so I am glad to finally get going!
Incorporating NRoL into my weekly routine
Linear Mode
