Just started this plan today and I felt like I wasn't working enough with just 5 exercises. But I will keep going to give it a chance because I LOVE the book so much. So informational, interesting which inspires me. I am 37 with a 3 year old and a 9 month old and have weight (10 to 15 lbs) to lose and hope this works. Have been working out like a maniac for 6 months with very little weight loss and mostly just tired and in pain. HATE diets. So hopefully I will not have to go to the hunger zone. And am sick of working out about 10-12 hours a week so this is a big change. I hope I am not kidding myself because I love the idea of resting more and working out less for more success.
On the serious. If this works for me, I am buying this damn book for all my friends and family for Christmas.
Last edited by stefanilinn : 10-06-2008 at 05:46 PM.
Reason: sp
Welcome.....I hate to be the bearer of bad news, but if fat loss is what you are after, it won't be a result of your gym work....it's all about what's happening in the kitchen. Really dial in on your food and start weighing and tracking all of your food.
It's calories in vs calories out, so you have to be in a calorie deficit to lose fat. You may want to drop by the Fat Loss forum if you have any questions on diet.
I just started Stage 1 today, too! You can find my post in the training log section. You must be more fit than I am. I found the workout pretty tough - especially the step-ups. I'm not really used to compound exercises, though. If you don't think it's hard now, just you wait. It will keep getting tougher and tougher.
I look forward to hearing more from you! Keep us posted.
Welcome.....I hate to be the bearer of bad news, but if fat loss is what you are after, it won't be a result of your gym work....it's all about what's happening in the kitchen.
Quoted for absolute truth!!
You can't out-train a bad diet, no matter how many hours a week you workout.
Stop thinking of diets as deprivation, that's why you "hate" diets.
Set up a good eating plan, with balanced macronutrients and the right amount of calories for your weight and activity level, and you will NEVER feel hungry or deprived. Make it a lifetime habit for a healthy body, not a temporary starvation to lose weight.
What everyone else has said. I've lost weight doing this, but not because of the exercise. Because of my diet.
And not because I'm "on a diet" (which implies that at some point I get to not be on a diet anymore) but because I'm learning to eat healthily and in a way that nourishes my body w/out adding extra junk that causes me to gain weight.
Set up a good eating plan, with balanced macronutrients and the right amount of calories for your weight and activity level, and you will NEVER feel hungry or deprived.
I gotta respectfully disagree with this one! If you're losing weight, you're at a deficit and are probably going to feel hungry and/or deprived! Especially if you're used to eating a lot of junk and enjoy it.
I've read a few times this smart-ass but true comment when you're dieting - "You're at an energy deficit; of COURSE you're going to feel hungry."
in any case, good luck. Lots of us have completed the NROL4W program and have lost weight while doing it. A common consensus, however, was that the eating plan in the book will NOT be enough of a deficit to cause weight loss and that a lower amount of caloric intake will be required to see results.
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
If you're losing weight, you're at a deficit and are probably going to feel hungry and/or deprived!
I have to disagree with this. I've lost nearly 80 lbs and I RARELY feel hungry or deprived. The times when I do feel hungry are those times that I don't get enough protein or I'm sloppy about watching my macros. And that holds true whether I'm maintaining, losing, or gaining. I've felt hungry and unsatisfied while GAINING weight, just because I wasn't careful of what I'm eating.
On my non-lifting days I eat 1500 calories and when I eat right I not only don't feel hungry, I am very full. Last night I had calories budgeted for a snack in the evening and actually didn't WANT it because I was still full from dinner (salmon, quinoa, and spinach).
I have to disagree with this. I've lost nearly 80 lbs and I RARELY feel hungry or deprived. The times when I do feel hungry are those times that I don't get enough protein or I'm sloppy about watching my macros. And that holds true whether I'm maintaining, losing, or gaining. I've felt hungry and unsatisfied while GAINING weight, just because I wasn't careful of what I'm eating.
Congrats on the 80# loss - that's wonderful!
I think that there are a few people out there who manage to lose weight without hunger, but for many of us, it just plain sucks to be at a deficit and we DO feel hunger... some feel it more than others. Even with macros and nutrition set at "ideal" levels, not everyone responds the same or feels the same... be glad you can do this without hunger, but not all of us can.
I think that there are a few people out there who manage to lose weight without hunger, but for many of us, it just plain sucks to be at a deficit and we DO feel hunger... some feel it more than others. Even with macros and nutrition set at "ideal" levels, not everyone responds the same or feels the same... be glad you can do this without hunger, but not all of us can.
Agreed!! Everyone's different. I am one of the hungry folks.
Especially if you're used to eating a lot of junk and enjoy it.
Perhaps I did not take this into consideration. I cleaned up my diet over 25 years ago, when I was pregnant with my first child. By "cleaned up" I mean cut out all junk and fast foods, cut way back on added sugars, and watched total calories only. Since then, I learned about lean protein, healthy fats, and simple vs. complex carbohydrates.
I also eat every 2 to 3 hours, 1 gram of protein per pound of body weight. I find that if I don't do this, I will get too hungry, and then, it's too late, I'll overeat to compensate.
Believe me, I'm one of those people that just shut down and get cranky if I wait too long between meals. I also find that if I eat carbs alone, I get even hungrier, and tend to crave more carbs, a viscious cycle!
Since I do nutrient timing, a la Berardi's Precision Nutrition template, I eat what I need, and never feel hungry this way. We are all certainly different, but we need to know our bodies, our insulin response and reaction to fat and carbs before we find that "sweet spot" where our metabolism functions at optimum levels, and we have our own personal nutrition dialed in to optimise our goals, whether it's fat loss or lean mass gains.
Since everyone else pointed out that you won't lose fat unless you clean up your diet, I want to point out something that everyone else seemed to miss (or at least didn't address)...
Quote:
Originally Posted by stefanilinn
Just started this plan today and I felt like I wasn't working enough with just 5 exercises.
If you felt like you weren't working enough, you probably need to be lifting heavier. Remember the aim of this program is strength building. Nearly everyone here will be able to testify to their strength gains...
Personally, I've gone from doing 45 lb squats to being able to do 3 sets of 10 at 115 lbs. I've been working out on & off for years & have NEVER EVER EVER done squats heavier than 60 lbs until this program.
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The truth is you can always run faster....sometimes the truth hurts!
Day 1, Stage 1, Workout A
Linear Mode
