New to the program...kinda nervous

[Jackie06]

Hi everyone,
I went out and bought the NROL4W yesterday after hearing some members of the Abs Diet for Women recommend it for suggestions on lifting. I have been lifting 2-3x/week now for months and have been doing 30-40 min of cardio 4-5x/week for months now and have seen great results. But unfortunately, my body has adapted to this method of working out and to be quite honest I'm kind of tired of my routine and would like to start spending less time in the gym. I'm a little hesitant to follow this program though. For so long, i've cut back my calories by 500 and worked out 5-6x/week- this program says to do no more than 300 and to only work out 3 days/week with lifting and sessions of HIIT and i'm terrified of gaining the weight back. not only that, but the first couple sessions of lifting seem like they might be too easy for me.

To make a long story short - has anyone had great results following this program (nutrition and workout wise) - and if so, do you have before/after pics? Also, is it really possible to achieve these results without doing cardio and cutting your calories by so little? Also, how important are the post-workout shakes? Any advice, motivation, etc. would be greatly appreciated! I'm looking to possibly compete in a Fitness Model competition next Spring and I'm hoping this new workout/nutrition regimen will help me!

[Celestialmom]

Hey, check out the women's challenge thread! Several of us in that challenge either just completed or have done NROL4W in the past. If you go to the training logs section and click on "Challenge Logs" you will see the thread. Anyway, in answer to your question, there are quite a few women on this board that have done the program with great results.

As far as the first few sessions go, if you are lifting as heavy as you can (safely, of course) for the # of reps that you do, you should be plenty beat! Just consider the short workout times a sort of a break, because that doesn't last long! If you feel you need to, I think some people have added HIIT to some of the Stage 1 workouts even though it doesn't specifically call for it.