I quit NRL4W after a couple of weeks because of the posts indicating that it wasn't the best for fat loss. I really did like the program--got a real kick out of the Inchworm and was sore in places I've never been sore before. I probably could actually use an all-over conditioning program.
Anyway, I am 32% bodyfat and need to lose 15# or more pure fat. Would NROL be a better program for fat loss?
I am doing another program with DVD's right now, but have mixed feelings about it. You do a lower body exercise followed immediately by an upper body one keeping the same weight. Then repeat 10-12 times. You are supposed to be lifting heavy, but the weight is determined by what you can do for the upper body exercise since it there is no time to switch if you are going to keep up with the DVD.
NR4W "isn't for weightloss" mainly because it's rather intense and some people can't manage a decent deficit with that intensity, they either eat more or move less throughout the day, thereby deleting their deficit. For some people it works out just fine.
New Rules is much the same in intensity. Maybe the strength workouts would be less intense with the longer rests, but I'm guessing if you're that sensitive a system that you can't manage NR4W, you may find the same thing about NRoL.
It's a matter of balancing the kind of workout with your eating deficit and system. Some people can go full tilt. Others are best to just diet hard and do minimal "workouts" while they keep their NEAT up.
I lost weight on NROL4W, however, I had a lot to lose, and I was able to do it on a deficit. Some people find it too much, or they get too hungry. But, it can be done. I'm a firm believer in doing something you enjoy, as you'll be more likely to continue with it.
I quit NRL4W after a couple of weeks because of the posts indicating that it wasn't the best for fat loss. I really did like the program--got a real kick out of the Inchworm and was sore in places I've never been sore before. ... I did like NRL4W better than what I am doing now.
I'm carrying an extra 30 lbs in fat I'm sure. But honestly, I'm so busy in my day-to-day life that I have to find something that works for me. I can't go home and do a workout I hate and be motivated to continue with it.
So for now, I'm not worried about the fat. I'm going to lift my way through NROL4W, and instead of a week long rest between stages, I'm going to take two weeks and do a cleanse diet (a la' wild rose) and consider a high-protein, ketosis-inducing diet between stages as well. This way I plan to lose a bit of weight between each stage, and the goal through the stage will be to not gain.
I honestly don't know how well that's going to work; whatever weight is left to lose after stage 7, then I'm going to do NROL for fat loss to carve off the rest then.
That way the fat loss will be more like the "big reveal" and I'll be motivated to stick with the diet because I've worked so hard to build the muscle hiding under the fat and I'll want to show it off.
I think you should do what you enjoy doing - we spent too much time working at this to be annoyed with it every step of the way.
I gained weight on NROL Fat Loss. It doesn't matter what program you are doing, it has to be about your diet. Once I dialed in on my diet, I lost weight on whatever exercise regime I was doing at the time.
I totally agree with Jane....diet and a calorie deficit is key. I found that out the hard way. I gained weight the first time I did NROLFW. I really enjoy the program and think it's balanced and does great things for my strength and posture. So this time around I am watching those calories!!
Is "gaining weight" always a bad thing? I'm not skinny, but don't normally worry about my fat percentage (although it could probably stand to be lower). My question, though, is how can you determine weight gained because you've added muscle and weight gained because you've added fat? If my amount of fat just stays the same, but I add muscle, my weight will go up, but my fat percentage will go down, right?
Well, it's really hard to gain LBM. I believe Lou said that if we can put on 1-2 lbs during the 6 mos of NROLW that would be a great success. I'd be thrilled to stay the same weight and lose fat OR gain weight and have it all be LBM. That wasn't the case for me. I gained weight on NROL....like 5 lbs in 2 months. Well, if a woman can put on 1/2 lb of LBM, I'm pretty sure I gained some fat in there!
I track my BF monthly with calipers, done by the same qualified person at the same time of day. Nothing is 100% accurate, but at least I can monitor trends. I also monitor monthly measurements. If my measurements in waist/stomach/hips, especially, go UP, I'm fairly certain I've gained some fat. If my weight stays the same, but my measurements are trending down, then I've put on some LBM.
Thank you for all your replies. I have figured out what I want to do.
I am going to go back to NRL4W. The rest periods were long enough. I was sore, but was ready for the next workout. My body was being worked in new ways and I felt it was a nice change from what I've done before. I realize that the workouts will become more challenging as I progress through the program, but should do fine as long as I don't try to increase the weights I use too aggressively.
I started wearing a pedometer earlier this month and was amazed at how few steps I was actually taking during the day in spite of my workouts. I will need to increase my daily activity level if I am to be able to eat a reasonable amount to provide energy for NRL4W. My maintenance level is supposed to be around 1950 calories (working out 6 days a week, 45 min to 1 hr), but that is probably not true if I am sitting for the rest of the day. I really don't want to drop below 1600 calories.
NROL better for Fat Loss?
Linear Mode
