I still have 6 workouts to go with Stage 7, but I've been kind of flirting with the number for the last three days and this morning it's official:
I've lost 50 lbs since starting NROL4W.
I wouldn't make a big deal about it, however, I see a ton of posts telling people that you can't lose weight on the program. And I even know that it's not designed for weight loss. However, it was a great option for me. It allowed me to eat at a level I never expected when trying to lose weight. I suppose that helped me keep on track.
My starting weight (325.4) gave me the following information on what level to eat at:
2228.4 (no workout)
2599.8 (active)
2971.2 (strenuous)
So I started off doing 2050 and 2300 for my levels. It was early March and except for some walking on the treadmill I wasn't do much activity (if any). It took me exactly a week to realise that I couldn't handle the calories that low. So I bumped them up to 2200 and 2600. I kept those levels until the end of week #6, and I raised them again. At the end of week #8 I readjusted them again (as it was now the start of summer). For the next three weeks I aimed for 2150 on rest days, 2400 on cardio days, and 2700 on lifting days. It should be noted that I kept up 60-90 mins SS cardio at the beginning, primarily to offset my completely sedentary, not going out in the snow, existence. At the start of week #12 I decided to make it less complicated. 2150 on rest days, 2400 on workout days.
I'm not quite finished week #24 (technically 25, but more about that in a minute) and I'm down 50.2 pounds as of this morning. So it can be done. Granted, I had (and still do) have a lot to lose, which I'm sure affects it. However, it was also about finding a balance that I could hit the food levels and keep up the exercise. I took a complete diet/exercise break in the form of a maintenance week back in mid-July.
It was probably more of a mental/physical break than anything else.
So, how did I do it? I made a plan every night (still do) about what I was going to eat the next day, and I stuck to it. I'm at the point now where I can move things around a little if the mood strikes. However, at the beginning I was truly rigid with my choices. I had already lost close to 32 pounds before starting (and was 80 pounds from my top weight), however, I've found that my rate of loss has been very consistent. I'm not entirely sure why but I think it's because of the hard work, I'm not willing to sabotage it. Although I think it's mainly that I've found something I enjoy doing - lifting heavy weights.
This post isn't really for those looking to drop 10 or 20 pounds. I think it's more for those that have a lot to lose. Food is definitely the most important thing, and then, find something you enjoy doing. It makes it far easier in the long run.
And I'll end with the geeky chart stuff showing weekly changes. I recognize that it may be time to drop the calories a little. Oh well, it was fun while it lasted.
Oh, the negative spike was the week of my maintenance week, followed as you can see by a massive drop.
I still have 6 workouts to go with Stage 7, but I've been kind of flirting with the number for the last three days and this morning it's official:
I've lost 50 lbs since starting NROL4W.
I wouldn't make a big deal about it, however, I see a ton of posts telling people that you can't lose weight on the program. And I even know that it's not designed for weight loss. However, it was a great option for me. It allowed me to eat at a level I never expected when trying to lose weight. I suppose that helped me keep on track.
My starting weight (325.4) gave me the following information on what level to eat at:
2228.4 (no workout)
2599.8 (active)
2971.2 (strenuous)
So I started off doing 2050 and 2300 for my levels. It was early March and except for some walking on the treadmill I wasn't do much activity (if any). It took me exactly a week to realise that I couldn't handle the calories that low. So I bumped them up to 2200 and 2600. I kept those levels until the end of week #6, and I raised them again. At the end of week #8 I readjusted them again (as it was now the start of summer). For the next three weeks I aimed for 2150 on rest days, 2400 on cardio days, and 2700 on lifting days. It should be noted that I kept up 60-90 mins SS cardio at the beginning, primarily to offset my completely sedentary, not going out in the snow, existence. At the start of week #12 I decided to make it less complicated. 2150 on rest days, 2400 on workout days.
I'm not quite finished week #24 (technically 25, but more about that in a minute) and I'm down 50.2 pounds as of this morning. So it can be done. Granted, I had (and still do) have a lot to lose, which I'm sure affects it. However, it was also about finding a balance that I could hit the food levels and keep up the exercise. I took a complete diet/exercise break in the form of a maintenance week back in mid-July.
It was probably more of a mental/physical break than anything else.
So, how did I do it? I made a plan every night (still do) about what I was going to eat the next day, and I stuck to it. I'm at the point now where I can move things around a little if the mood strikes. However, at the beginning I was truly rigid with my choices. I had already lost close to 32 pounds before starting (and was 80 pounds from my top weight), however, I've found that my rate of loss has been very consistent. I'm not entirely sure why but I think it's because of the hard work, I'm not willing to sabotage it. Although I think it's mainly that I've found something I enjoy doing - lifting heavy weights.
This post isn't really for those looking to drop 10 or 20 pounds. I think it's more for those that have a lot to lose. Food is definitely the most important thing, and then, find something you enjoy doing. It makes it far easier in the long run.
And I'll end with the geeky chart stuff showing weekly changes. I recognize that it may be time to drop the calories a little. Oh well, it was fun while it lasted.
Oh, the negative spike was the week of my maintenance week, followed as you can see by a massive drop.
Nice job, Anne.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
To input my POV on this, I agree with your entire post except to say that I only had about 15? pounds to lose when I started (4 months ago) and I've lost 9 lbs at this point. So it's possible for people with less to lose, it just happens slower.
I did not stick with NROL4W the first time long enough to see weight loss, but I did lose weight on NROL FLI, II & III programs at 1600 calories (I didn't have a lot to lose). So, I agree that is is possible. Just depends on the individual I guess. It is definitely worth a try.
Thanks all. I didn't actually post for the kudos (although they are nice). It was just to show that everyone is going to have a different experience. I just wanted to go on record and say that it is possible to lose weight while lifting heavy (well, heavy for me). I sometimes toy with cutting the exercise and calories back to see what I could accomplish, however, I'm not sure I could handle the low calories so for now I'll just motor along. (with a few minor changes in September)
I too am having great results with the program. I did not lose weight the first several months, but my diet was to blame...in July I got strict and since then I've lost 8 pounds. I have been ruminating over the question of what this program is (fat loss? Body recomp?) so I sent an e-mail to Alwyn's website today, and this is the reply I got:
~~~~~~~~~~~
Hi Elisabeth,
Weight loss is a result of increased activity with reduced calories.
So NROL4W CAN be a fat loss program - but this was not Alwyn's original intention - it was designed as a general fitness program.
However - I think your results speak for themselves! When you follow a plan to the letter and adjust your diet accordingly - you'll see great results.
Well done!
~~~~~~~
I have around 8 pounds to go to get to my desired bodyfat percentage, 24%. (According to D. Martini's brilliant formula). The way I"m going, I will hit it--I'm in the beginning of stage 5.
I'm thinking that I may spring for Afterburn if I'm still feeling like taking off more fat.
No, not at all. I've just discovered what works for me. Bytsi pointed out that's why there are so many different programs. I just wanted to share that this one is working for me.
Sadly it's really quite simple. Create a deficit (through diet and/or exercise) and you'll lose weight. I think the only really interesting thing is that I might have that high metabolism that I've always admired in my mother. It allows me to eat well, then add the exercise, and I have good results.
And again, thanks for the comments (to all of you).
Congratulations and thanks for sharing your story! I also have been able to lose about 8 pounds with this program once I tuned in my diet. I agree with others - you have to find what program works for you.
Congratulations and thanks for sharing your story! I also have been able to lose about 8 pounds with this program once I tuned in my diet. I agree with others - you have to find what program works for you.
Did you eat at the maintenance calories in the book or lower?
Did you eat at the maintenance calories in the book or lower?
Hey LaraT - this whole thing was new to me so it took me a while to figure it out! (not saying I have it all figured out yet) At first I was doing mainly what the book recommended, but was not weighing my food. Once I started paying closer attention to my portions and lowering my cals a bit (from what the book recommended) is when I started to see a difference. I think I am one of those people who can do more strenuous workouts at a deficit. I aim for 1600 cals a day. Usually there is at least one day on the weekend I am over, but that is also something I am working on. Weekends are still a challenge for me. Baby steps
I still have 6 workouts to go with Stage 7, but I've been kind of flirting with the number for the last three days and this morning it's official:
I've lost 50 lbs since starting NROL4W.
I wouldn't make a big deal about it, however, I see a ton of posts telling people that you can't lose weight on the program. And I even know that it's not designed for weight loss. However, it was a great option for me. It allowed me to eat at a level I never expected when trying to lose weight. I suppose that helped me keep on track.
My starting weight (325.4) gave me the following information on what level to eat at:
2228.4 (no workout)
2599.8 (active)
2971.2 (strenuous)
So I started off doing 2050 and 2300 for my levels. It was early March and except for some walking on the treadmill I wasn't do much activity (if any). It took me exactly a week to realise that I couldn't handle the calories that low. So I bumped them up to 2200 and 2600. I kept those levels until the end of week #6, and I raised them again. At the end of week #8 I readjusted them again (as it was now the start of summer). For the next three weeks I aimed for 2150 on rest days, 2400 on cardio days, and 2700 on lifting days. It should be noted that I kept up 60-90 mins SS cardio at the beginning, primarily to offset my completely sedentary, not going out in the snow, existence. At the start of week #12 I decided to make it less complicated. 2150 on rest days, 2400 on workout days.
I'm not quite finished week #24 (technically 25, but more about that in a minute) and I'm down 50.2 pounds as of this morning. So it can be done. Granted, I had (and still do) have a lot to lose, which I'm sure affects it. However, it was also about finding a balance that I could hit the food levels and keep up the exercise. I took a complete diet/exercise break in the form of a maintenance week back in mid-July.
It was probably more of a mental/physical break than anything else.
So, how did I do it? I made a plan every night (still do) about what I was going to eat the next day, and I stuck to it. I'm at the point now where I can move things around a little if the mood strikes. However, at the beginning I was truly rigid with my choices. I had already lost close to 32 pounds before starting (and was 80 pounds from my top weight), however, I've found that my rate of loss has been very consistent. I'm not entirely sure why but I think it's because of the hard work, I'm not willing to sabotage it. Although I think it's mainly that I've found something I enjoy doing - lifting heavy weights.
This post isn't really for those looking to drop 10 or 20 pounds. I think it's more for those that have a lot to lose. Food is definitely the most important thing, and then, find something you enjoy doing. It makes it far easier in the long run.
And I'll end with the geeky chart stuff showing weekly changes. I recognize that it may be time to drop the calories a little. Oh well, it was fun while it lasted.
Oh, the negative spike was the week of my maintenance week, followed as you can see by a massive drop.
Great, great work. Thanks so much for sharing your progress. It's inspiring.
Milestone today with NROL4W
I recognize that it may be time to drop the calories a little. Oh well, it was fun while it lasted. 
Linear Mode
