I'm back recently from a two-week cruise to Hawaii. Cruising was great. Hawaii was wonderful. The food was overwhelming too as you can imagine with several healthy options offered. (Yeah ... right .... ) There was a very nice gym located at the top of the ship with all the bells and whistles. No excuse not to work out.
I did a modified version of Stage 7. Since I had already completed Stage 7 once, I considered it the second time even though, being vacation and all, I took it easy on myself and completed two sets instead of the killer four sets. I also worked in some 15 minute intervals on other days.
It was my intention to start the program over at Stage 2 but I see no reason not to start back at Stage 1.
It should be fun this time working with heavier weights than the first time around and knowing the exercises. My only complaint about the program is that I have a hard time "saving equipment" in my gym for the alternative sets. It's not allowed. Also, my gym is so large that I spend a lot of time scurrying from place to place.
I saw a thread here about people combining Weight Watchers and NROL4W and, with interest, ventured over the WW site. I had success losing weight with WW and inches with NROL4W. The combination would be dope.
Butterbeean,
I also just got back from a cruise and, thanks to my new Weight Watchers lifestyle, actually lost a pound over the course of the week! Enjoyed the food, ate what I really wanted, skipped what I really didn't, and visited the workout room on the ship. Also got in lots of activity swimming, snorkeling, and walking the islands with my hubby. I've done the online program exclusively, and it really is LIVABLE.
Just started NROL4W (as in today was Stage 1, Exercise A!). Definitely feeling it. I think I might have gone a bit heavy with the weights, but it'll just take time to figure that out, I guess. I have lost 53 lbs over the last 11 months with WW and am hoping that NROL will help me lose the last 2—and just firm up overall. At this point, that's really my goal. Not to get any smaller, per se, but just to get rid of the "skinny fat!"
Awesome that you're starting over with the program! That' s great motivation for Newbies like me to stick with it!
Well, this is the place to be to get rid of the "skinny fat." You'll be firm and build some muscle. My stomach got really flat with the NROL4W workout too. BONUS!
My Stage1, A workout went well yesterday. I was sweating bullets by the end. I made a note to back off on the weight a bit on the next workout. Have you ever worked out with barbells before? If not, the learning process is exciting and powerful. I'm happy for you. Get your log set up so we can check you out!
Hey girls!! Im new her too. Have done workouts A and B from stage 1 once. Any recomendations to the newbies on the wights. I have been doing only lots of cardio latetly.
Hi! I'm going to be starting over at Stage 1 on Monday after Thanksgiving. I think I need to start over because I did my squats on the Smith machine and then really couldn't do the squat/push press very well when I did stage 2. So I think it's best to start over, can't hurt. I'm also doing WW.
Hi All! I'm near the end of Stage 1 and I wondered what people do when they finish the entire program? Do they start over? Continue lifting on their own? How do you keep what you've gained?
I am, like Paula, on WW. Plan to be forever. I think there are some people (maybe many) who simply can not eat as much as in the book. Especially at 40-something and beyond. I've had good results so far though by adding in extra protein wherever I can and also working in one of my favorites....peanut butter!
Today I have a session with a trainer to learn to use the power cage b/c I'm outgrowing the barbells I've been using for DLs and squats. I had to start those slowly and carefully so as to be kind to my knees.
Soon I'll be started Stage 2 and I have to say, I'm kind of dreading the intervals. I like what I do for cardio already and dont' really want to change it. But I will b/c I do understand the concept of "perturbation."
I am also starting over at Stage One. I completed the entire program, but got inconsistent and was not as focused towards the end. I really enjoyed doing it and saw great results, but went right back downhill when I wasn't focused : ( I did my first lift on Stage One today...excited to get going again!
Hi Butterbeean, do you think 40 pounds for the deadlift is too much?? each time i make them my lower back hurts the next day. Or maybe its normal????
Are you sure you are doing your deads correctly? You should not be having lower back pain and 40 lbs isn't really very heavy for deads (ie the oly bar without any plates weighs 45). Check out the videos in this thread and make sure you are doing them right:
Thanks for your reply Jane, let me tell you that i have not been doing the deadlifts with the 7 feet long bar but with the other ones that the guys do the bicep curls. Is mandatory that i do them with the long one???
No, it isn't.....but you will very soon graduate to the oly bar. It's 45 lbs. I'll bet you lift 45 lbs in your daily life already (how about a kid or two or a couple bags of groceries ). I'm more concerned that your form isn't right, which is why I encourage you to look at the videos in that thread.
Thanks again Jane
I took a look at them and i think thats the way im doing them. Do you think its because im beginner to the move? If not then i will have one of the trainers to help me improve (Maybe the best solution). Oh and another question Jane, is it true that using the smith machine for squats is the wrong thing to to??? It is easier to me to keep the balance in that one and i dont think i have seen a squat rack at my gym.
Thanks again. I found out that my gym does have a squat rack, i can beliver that a trainer recomended the smith machine for squats. Yesterday i did 60 pounds on it, it takes effort to balance it but i hope i will get better on it.
I know my form isn't quite right on the deadlift. I'm about to finish stage 1, but I'm still having problems getting it right. Today I think I had too much weight, and my back was arching out a bit when pulling up. Ugh. This is frustrating.
Also, I've been getting bruises on my knees from deadlifts. Is this OK? Normal? It doesn't really hurt, but the bar taps my knee pretty much every time I descend.
Also, I've been getting bruises on my knees from deadlifts. Is this OK? Normal? It doesn't really hurt, but the bar taps my knee pretty much every time I descend.
unfortunately, this is pretty normal. not sure there is much you can do to prevent it without throwing off your form.
Do i have to rest the bar on the floor even if im not using the big long bar with the big diameter plates???? THose discs makes the bar rest higher and im trying to bring a small barbell to the floor and maybe thats why its hurting my back????
For a regular deadlift, you should get a pair of steps or a stack of plates to bring the bar up to a normal height.
There is another exercise called a deficit-dead or deadlift from a box where you do have that increased range of motion - so with proper form that should not be problem for your back.
Do i have to rest the bar on the floor even if im not using the big long bar with the big diameter plates???? THose discs makes the bar rest higher and im trying to bring a small barbell to the floor and maybe thats why its hurting my back????
Thanks for your reply Jane! you are always so nice helping, another thing, what do you do for cardio? or do you just do weight training, i think i have been doing a lot of cardio in the past months, (aerobics from videos) and i would like to include some hiit that i read a lot here.
Thanks for your reply Jane! you are always so nice helping, another thing, what do you do for cardio? or do you just do weight training, i think i have been doing a lot of cardio in the past months, (aerobics from videos) and i would like to include some hiit that i read a lot here.
Right now I am doing limited cardio -- about once a week, HIIT.
I do some HIIT whenever I feel like it. My main focus is lifting and keeping my diet in check. The diet is what it's all about...well, probably 90% of it, anyway.
I agree. I don't believe weight lifting burns much butter. Cardio does a much, much better job of that. And even with lots of cardio, you can't eat whatever you want. OK, maybe Michael Phelps can. But I don't know any 40-something women who can.
I have just started Stage 1 over again after being sick and out of the gym for two months. I was up to Stage 6 but have lost a lot of strength from no workouts for so long, so I figured I'd start the program over from the start.
My question, I'm doing squats with 15lb dumbbells until I can work back up to an Oly bar. Should I be doing these with my arms to my side or hold the DB's up? What's the correct position? Maybe I'm doing them right but it just feels wrong to hold them by my sides.
I agree. I don't believe weight lifting burns much butter. Cardio does a much, much better job of that. And even with lots of cardio, you can't eat whatever you want. OK, maybe Michael Phelps can. But I don't know any 40-something women who can.
I do. Me.
__________________ Just because your mother thinks you're special doesn't mean I do
Starting Over at Stage One
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