FL 1 for 2, 3, or 4 times a week

[Mark G]

Hello. First timer here.

I just started NROL a couple weeks ago and will be starting the Fat Loss #1 next week. I wanted to know if there is anyone who does this 4 times a week.

Would this be too much for me? Any suggestion would be helpful.

[Spartan300Man]

yes, I believe it says in the book no more than 2 days in a row? I recall working out every other day, with intervals and running on the off days.

[Beantownboy01]

The book has the Eternal Beginners program going at 3 days a week and finishing in 4 weeks (and it has more experienced people going 4+ times a week).

So if your gym schedule accommodates it, that's what you should aim for (3 days). But you also have to listen to your body. If you can only handle 2 times a week, go with that. If you can handle more, try 4 times a week. There's nothing wrong with spreading the workout from a 4 week program to a 6 or 8 week program if that's what you can do. The only rule the books states about the workouts is do not exercise more than 2 days in a row. Just do what your body can handle safely and adapt as you get more experienced and comfortable with the exercises.

The Break-In was only supposed to be done 2 times a week, but after the first week, I ramped it up to what I could handle.

[Mark G]

Thanks everyone. Maybe this would be a good time to include some additional info about myself. I was in a hurry for my first post.

I am 47 years old. About 4 years ago I was very much out of shape and overweight. I always felt sluggish and worn out. It was during this time that I found out I was a diabetic. What a shock but it really motivated me to take record of where I was at in my life. I have a beautiful wife and 4 kids. I will not let diabetes take that away from me. So I joined a gym and haven't looked back since.

The first two years were spent hitting and missing with weight training. I never ventured much out of the "machine" section. Just a glance or two to the free weights but that was about it.

But from asking questions and reading articles I began to workout with free weights. What a difference and have been staying with them almost entirely. Just before I read the book NROL I was doing isolation exercises. But once I read NROL, it changed me thinking completely. It made perfect sense that in everyday life, you use all your muscles. What an eye-opener for me.

So a couple weeks ago I started the break-in at 4 days a week: Monday/Tuesday - Thursday/Friday. Wednesday, Saturday, and Sunday off.

So next week I will start the FL1 and that is why I asked if it would be alright to do it 4 days a week. Workout A- Monday/Thursday. Workout B - Tuesday/Friday. I may try it and realize I need to cut back some.

Has anyone else done the FL 4 days a week? If so, how did you feel?

[Spartan300Man]

I think you'll be fine. I did and I felt whipped, a little sore, a little uncoordinated, but awesome! Moving from split routines to total body workouts, with more emphasis on compound moves and hip/core/leg moves was a big wakeup. I had been doing a lot of running so I did not spend as much time as I should have on leg lifts, since I alternated run days with lifting days and I thought I would give them time off. Some of the moves I did earlier in one of the programs like the bulgarian split squat with overhead press were difficult at first mainly due to the balance. Also there was one called walking lunge with side bend that felt odd. After a few workouts it gets better and better.