I'm 23 years old, 5'6, 132 lbs, and 22% BF according to the hand grips some trainer had me use at the gym.
I'm your classic definition of skinnyfat: Appears skinny, but is actually soft. Or is thin, but has a poor muscle/fat ratio.
I need to sculpt my body. Have people had much success with NROL4W? How many days a week are you working on muscles? How many days are cardio? Do you do cardio/muscle training on the same days? Do you keep your heart rate at a certain BPM during the cardio?
I did a search for "success" and only got 2 pages of threads, none of which seemed to have testimonials. Sorry if I missed a preexisting thread on this.
The book only published the last week of Dec - most people started the program in Jan or subsequent - and it is a 6-7 month program - so no one so far has actually completed it - so I'm guessing that's why you get few hits on a "success" search.
Look in the training logs - many people have NROLW in their log title if they are doing this program.
Okay, I didn't realize it was such a new book. I read some pages of the logs - I'm mostly seeing peoples' workout routines, no B & A pictures (a few befores). Are most people seeing success after 2-4 months of being on this?
I noticed one person did HIIT one day and weight training the next - is this the established pattern then? HIIT, weights, HIIT, weights, HIIT, weights?
there is another thing you might look at.
At the same time (Jan 7) that a group of people were starting NROL4W a different (but often overlapping) group of women started a "6 month challenge" to end Jul 7. In that challenge, they are posting monthly (1st monday) pictures and progress measures.
But they are not all doing NROL4W as their program - but many are. Many of those in the challenge additionally post their progress pictures and stats in their log as well as in the monthly thread.
Do you have the book? I'm guessing not from your questions.
It is a 7 stage program with built in progressions with different set/rep/exercise prescriptions in each stage. If you like SS cardio, there are suggestions of how/when to fit it into the program. In some stages HIIT or BW matrix is prescribed after one or more of the workouts.
Thanks Lisa. I'm going to take a leap of faith tomorrow and buy it despite the lack of testimonials. The authors seem really credible, people are reporting feeling sore (a sign of a good workout), it was recommended to me on MensHealth.com (and those guys know what they're talking about), and it's better than spending $560/month on training sessions at my gym.
I don't know what SS cardio is, but I enjoy jogging and using the Ellipticals. I'm glad some of the stages incorporate it.
I'm sure I'll be back tomorrow after reading the book.
ss - steady-state
so ss cardio - shorthand for steady state cardio (as compared to intervals)
the stages don't call for it explicitly - but if you like it you can fit it in to the schedule.
you might like to read through missjane's log starting at post #180 (when she starts NROL4W) or Wendy's (Wendy is a runner who is seeing improvements in her running from the strength training)
Thanks again Lisa. I'm reading through Jane's thread first... these exercises sound really effective.
BTW, I saw a video of the jackknife Swiss ball exercise and had to try them on my own Swiss ball. I loved it - I could feel my core tightening and toning. I have a feeling this program is really going to whip me into shape. One problem I have with the jackknife exercises is the ball sometimes wobbles from side to side and almost pops out from underneath my shins, but I guess slow, steady, and controlled movements and being really careful and meticulous can prevent that from happening. That's better than being a jackrabbit, right?
I'm actually really looking forward to starting this.
BTW, I saw a video of the jackknife Swiss ball exercise and had to try them on my own Swiss ball. I loved it - I could feel my core tightening and toning. I have a feeling this program is really going to whip me into shape.
It'll also stop you from using words like "toning"
I started stage 5 this week and love the program up to this point. I would recommend this program to any woman looking to start lifting weights seriously and not really knowing where to begin. It's a great way to do a bunch of different exercises and figure out what you like doing and how your body responds.
Quote:
One problem I have with the jackknife exercises is the ball sometimes wobbles from side to side and almost pops out from underneath my shins, but I guess slow, steady, and controlled movements and being really careful and meticulous can prevent that from happening.
Also, as you do the exercises, your muscles will develop, helping you stabilize. I've always been clumsy/wobbly/etc and have been really impressed at how much weight lifting has improved my balance and stability. Who knew.
I hope you enjoy it.
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
Hi - I was skinny fat when I started NROL4W, now I am over two months in. I am in Stage 3. I have put on 6 pounds, but am wearing all of the same clothes, which are fitting exactly the same way. Right now I am 5'9" and 135 pounds. I don't weigh every day either. I had no intention of losing weight on this program.
I feel like I am really investing in my health. The workouts make me feel strong, and right now I am working out less hours than ever before. I don't think it will magically turn you into a hard-bodied lean person but going through the program will definitely give you the tools to get there eventually.
Thanks to the both of you! I think I read in the Vomitastic thread that the OP lost 13 lbs. of fat since January, so I'd be happy to replace any fat with muscle on my body. But you're right, this is a great way to learn how to do weight training for someone who only knows bicep curls and tricep dips.
I bought the book this afternoon and I'm sure I'll be back with more questions before getting started on Monday. I'm excited about this!
I've dropped about 18 pounds of fat since January, but I'm not following the eating plan of NROL4W, only the workouts. I'm following TNT for the nutrition.
Congrats on your success!! That's awesome! I'm going to do the Abs Diet, which I've had success with before. I've done low-carb before and had success, but with side effects that aren't worth it.
I was shedding hair rapidly and it was half its normal thickness after 4 months of being on it. My mom mentioned something to me, and then my hairdresser said something. I went off the diet and it thickened back up again.
If you Google Atkins hair loss, you get over 300,000 hits, so it's a common side effect with so far no solution. I don't think I want to risk having that happen again.
re: hair loss
awhile back Dr Mike Eades (of Protein Power) addressed stress/diet related hair loss in his blog - [it was triggered by some of the kimkins internet flap from the same time (you can ignore that part)]
but the part about hair was interesting - at least to me.
That was a good read - thanks for posting! It may indeed come and go in phases, but I'm too scared to keep pushing it once it starts thinning to see how bald I can get. It was coming out in handfuls, which was traumatic to go through (I was scared of developing bald spots, never regaining growth, etc.), and it looked noticeably thin/bad.
I also think whole grains are good for you. According to the Abs Diet, they prevent your body from storing fats (by keeping your insulin low) and fight against obesity, cancer, high bp, and heart disease. I'm going to stick with the Abs Diet.
Is NROL4W pretty effective?
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