I was on another forum and someone told the women to just do the original NROL and not the NROLFW, because the one for women wasn't as intense. Which would you recommend for someone who is a former cross country runner, but only the occasional lifter that wants to begin intense lifting?
They are different programs. NROL4W is a program with stages, meant to be done consecutively and it takes about 6 months. NROL has modules that you can mix and match. They are both good...depends on what you are looking for.
They're as intense as you want to make them as both are excellent programs (with some similarities between some of NROLFW's stages and NROL's modules).
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
They are different programs. NROL4W is a program with stages, meant to be done consecutively and it takes about 6 months. NROL has modules that you can mix and match. They are both good...depends on what you are looking for.
In that case, I think I will start with NROLFW...thanks
I had gastric bypass 7 months ago and there is no possible way, at this time, for me to consume the amounts of food recommended in the book. I know that eventually I'll be able to take in quite a bit more food. I already consume around 70 to 80 grams of protein a day (mainly through protein drinks) but don't gt in more than 1000 calories a day. Nor is it recommend through my surgeons office for me to take in more than that though the day will come that I will. I've been doing some weight training so far (mostly machines). I'm cleared for any exercise routine I choose. Will I do damage to myself doing the intensity of lifting done in the book on a more limited caloric intake?
Hi,
I just read the books on my Iphone, purchased via Amazon. The random preview just happened to state "downloads available etc." Since I couldn't read ANY charts, workout forms, etc. I was hoping to find them on the website..... Not so?
Thank you
Roxy
I don't think the workouts are on the website; otherwise it might encourage people to just print them off and do them without buying the book! I highly recommend getting the paper book, not only for the workout charts, but for being able to write in the margins, and mark spots you need, and the pictures of the exercises. You can, however, print blank logs off the website.
One: I have just started stage 3. Is it okay for me to do the Matrix before the rest of the workout (after my warmup)? I have only done workout A once but literally fell by the time I was trying the jumping lunges. I was at complete failure by my third jumping lunge. How important is the order the exercises are written in?
Two: I have lost over a hundred pounds prior to starting the book. I'm following the book and doing so well and seeing the most difference from any workout I've done in the past. My question is do you think the loose skin will tone as I complete the book? I'm hooked on the book, I call it my bible. Thanks, Sharon
Unfortunately, you can't tone loose skin. It's a result of your skin being stretched around the excess fat and not being elastic enough to spring back to shape. I've heard of a lot of people who have lost significant weight, have the loose skin problem. Your only option for that is plastic surgery, assuming it's only loose skin, and there is no fat underneath .
One: I have just started stage 3. Is it okay for me to do the Matrix before the rest of the workout (after my warmup)? I have only done workout A once but literally fell by the time I was trying the jumping lunges. I was at complete failure by my third jumping lunge. How important is the order the exercises are written in?
The strength training is more important than the matrix, so keep it at the end, and modify it (tone it down).
If you can't do 12 jumping lunges or jump squats, start with a number that you can complete. If you fail at the 3rd, start with just 1 or 2. Work up over time.
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Two: I have lost over a hundred pounds prior to starting the book. I'm following the book and doing so well and seeing the most difference from any workout I've done in the past. My question is do you think the loose skin will tone as I complete the book? I'm hooked on the book, I call it my bible. Thanks, Sharon
Most of the time, loose skin is skin with a layer of fat behind it. It can 'tighten' as you lose more fat, but not always and not always all the way. Only time and more fat loss will tell.
I've seen videos of "loose skin" removal, and when they show the skin that's been removed, there's always a thick layer of fat there. With that fat there, how could the skin have tightened up? It remains "loose" while the fat remains.
There may be a point when you just can't (or aren't willing to) lose more fat, in which case surgery might be something to look at.
I appreciate the feed back. I'm improving on the matrix. And I will keep up with the workouts to see how much fat loss I can reach and tone as much as possible. I love the program, I feel challenged and can see definate results.
All the women on my fitness board (The Daily Plate) are raving about NROLFW so I purchased the book and excitedly read through it all, only to be quite dismayed by the number of lunges incorporated into the workouts.
I have really bad knees and have always avoided lunges for fear of injury. I started Stage 1 last week and decided to try the lunges without weights. The first time wasn't too bad, but this Sunday when I did Workout B for the second time, my knees were in such pain I could do only 6 lunges.
Since you feature lunges throughout the series, do you have any suggestions/modifications/alte rnatives for people with knee problems?
This was very helpful. The author says to prepare for doing lunges by standing up from a kneeling position. Of course, if I could do that, I could do lunges!!
I see I need to start with tiny baby steps. I think I'm gonna be on Stage 1 for a while.
This was very helpful. The author says to prepare for doing lunges by standing up from a kneeling position. Of course, if I could do that, I could do lunges!!
I see I need to start with tiny baby steps. I think I'm gonna be on Stage 1 for a while.
Lina, I had the same reaction: "Lunges & squats, my knees will never forgive me!"
So far I've started with just doing body-weight squats & lunges, just a few at a time, to see if I can do them without pain.
But I can definitely tell I'm going to be on Stage 1 a *long* time.
The more I do squats and lunges the better my knees get. I used to have lots of crepitus (not that having it really means anything) but it is greatly lessened. I used to have some knee pain going down stairs - now that my legs are stronger that has gone away too.
The more I do squats and lunges the better my knees get. I used to have lots of crepitus (not that having it really means anything) but it is greatly lessened. I used to have some knee pain going down stairs - now that my legs are stronger that has gone away too.
Oh thank you Lisa! I am *hoping* the same will happen for me.
hi there,
i have only found one comment on stretching here - that you use dynamic instead of static now. Can you explain what dynamic stretching is and why you don't mention it in your book?
Thanks!
A.
ps. I am really enjoying working my way through your book!
hi there,
thanks for the post. And great bicep!
I guess I am really wondering what is the story with stretching - I took a weight lifting class for women at my gym many years ago. I was taught to do a static stretch after every exercise (we only did one or two reps). Now, I understand you shouldn't do that - only dynamic stretch before the workout.
I have been doing the warm ups on pps. 130-132 but now my legs are so tight, i can barely do the first "squat to stand." Also, these don't really feel like i am stretching my back or arms.
Is there a general belief by the authors that stretching is totally out and the only thing you need to do is warm-ups ever?
There used to be so many advocates for stretching - books and classes devoted to it.
If you are aiming for a 40/30/30 ratio and don't hit it exactly some days, is it better to try and hit it on subsequent days or to balance out for the week.
So if I'm at 43/32/24 (C/P/F), should I have fewer carbs and more fat on the next day to try and bring the average closer to 40/30/30, OR, is what's past past and I should aim for 40/30/30 on each new day?
I'm not Cassandra ... but since you asked -
Don't sweat it. Remember the 40/30/30 is in contrast to the usual American fat-phobic diet plans which are more like 65/20/15 so just stay in the neighborhood - get enough protein and don't fear fat is the takeaway lesson.
Thanks Lisa. I'm not afraid of fat. Love the stuff. Love it....yummmmm. LOL.
Seriously, I'm not sweating it, I was just curious. I work in the weight loss industry and would actually like to know the technical answer to the question. Are your 'optimal' macro ratios averaged over time, or does the clock start fresh on a daily basis - are the benefits of getting it 'right' more short term because of the ways they work in the body together? I'm more interested from a biochemical point of view than a food nazi dieting point of view.
It's the big picture that counts in the long run-that's why tracking is important. Here's Lyle McDonalds take on this-he feels stricter following of macros before and after exercise are the most important.
"The first is that determining the caloric content of a given food isn’t doesn’t give perfect values, there is always a little bit of slop. As well, the 4, 9 and 4 cal/g values are rounded values in the first place. Finally, food labels almost always round off the values for protein, carbs and fat grams (for example, a food containing less than 0.5 g of fat can list it as 0 grams of fat). If the food listed above actually contained 10.5 grams of protein (44 calories), 20.5 grams of carbs (84 calories) and 9.5 grams of fat (85 calories), that would make up for the difference in values.
Ultimately, these types of tiny differences are no big deal. Even under the best circumstances, caloric estimates are only estimates and there’s always going to be a little bit of slop either direction. We’re not doing clinical nutrition here and, as long as it’s not excessive, small discrepancies in calore values are nothing worth worrying about."
"As mentioned above, this is the single most important aspect of fat loss as far as I’m concerned. It’s usually pretty trivial to out-eat the calories burned from training and if you don’t control calories you’re not going to lose fat no matter what you do. And all of the weird macronutrient manipulations still don’t make a shit’s worth of difference if calories aren’t controlled so you can stop worrying about food combining, or not eating carbs after 6pm or whatever. With no exception all of those strategies only work to hide caloric restriction in the guise of something else. It’s still calories at the end of the day."
Hi - My workout partner and I have worked thru the book and are now at Workout 6-A. The second exercise is Underhand Lat Pulldown and it says 10 sets of two rep's. The last two exercises are 2 sets of 10 rep's. It seems silly to do 10 sets of 2 reps and we are wondering if it's a typo and it should be 2 sets of 10 reps. Has anyone else questioned this? Please email back to jaehoopes@yahoo.com. PS - LOVE the book!
The 10 sets of 2 reps - this is with a very heavy-to-you weight - near maximum. Remember, you are working towards a chin up - which would be like 1 pulldown with your body weight (well, not exactly but you see the connection).
Ya know guys...question the printed word every once in a while!! No where else in the book does the trainer ask you to do 10 sets of 2 reps - it takes up 10 minutes of the workout time w/a 60 sec. rest in between and we are already DOING the negative chin ups in the set before this exercise, so it doesn't make any sense!! I'd like THE TRAINER who wrote the book to clarify this - not just anyone's opinion.
Last edited by Jae : 09-14-2009 at 07:05 AM.
Reason: spelling
NROL versus NROLFW
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Mistake in Workout 6-A???
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