I am starting Stage 3 today. I was wondering...in the book it says to do HIIT on specified days.....cardio on a day following a weight workout w/o HIIT, and light cardio on a day following HIIT. Currently, I lift mondays, cardio class on tuesdays, lift w/ HIIT on wed, Cardio thurs, spin Fri, lift and run on sat, rest on sundays.
Can you direct me to a previous discussion on this issue/ subject or let me know if I am way off base with what I am doing? Thanks very much!
It's a lot easier to not eat 300 calories than to run to burn off 300 calories.
Not that running isn't a valid sport if you are a runner - but that's different. And not that you're necessarily looking for an easy out.
Just tryin to lose fat. I have a lot of weight to lose, and I guess that I am still under the impression that cardio is a good way to cut weight.
Maybe you should reread the chapter "Step Away From the Treadmill"? I used to do a lot of cardio too, but not as much as you do, and I have almost stopped it during NROLFW, mainly because I'm getting the same or better results without it. I still go do intervals on the elliptical machine twice a week, for about 30 minutes each time, but that's it, and one week I skipped altogether because I have been so drained from the workouts and full time working.
I will re-read that chapter tonight. I am doing some research about becoming a runner. By no means am I there now. I did Stage 3 workout A1 last night, and it just about killed me. That body weight matrix is killer. I am excited to see what workout B has in store.
If you like cardio and aren't having any negative impact from doing it 5 days a week, I can't imagine it's a problem. You are doing so many different types, which should help prevent overuse injuries. Personally, I like cardio as it's a stress reliever for me. There's nothing like a good run through the woods after a difficult day at work. Just make sure you can take a day off now and then without feeling guilty. And cardio (mix of HIIT and steady state), in combination with a good strength training program and good nutrition is a good way to cut weight.
I just don't want to get stuck in a rut. I figure if I can mix it up then maybe I can kick start my metabolism. The weight is coming off pretty slow, but that could def be a good thing.
Again, you also have to remember that NROL4W is not a WEIGHT loss program. You can lose weight on it, but it is meant as more of a FAT loss program, which means you could still GAIN pounds as you lose inches.
I am not opposed to putting on muscle....I would love it. I have a crazy dream of one fay competing in figure, but its just a dream. I like NROL4W, but is there something else I should be focusing on more for fat loss? I am pretty heavy. I have been advised not to try to take up running til I lose at least 70 lbs. My boyfriend also thinks that I need to do more reps in each set. It usually only takes me about 30 mins to do a workout. I am in Stage 3, and these workouts are taking me longer, but I never use the whole rest period. I usually go about 60 sec between each set.
Do you think that I should be doing something differently since I have so much weight to lose?
Maybe I should give a little background on myself. I am 21 year old female. Currently I weigh in at 230, that is down 12 lbs from the beginning of April. I lift 3 days a week, and usually do cardio 5 to 6 depending on time and how strenuous my lifting was. I track everything I eat on the daily plate. Most formulas, including the one in the book, have me at a maintenance calories of 2700 to 2800. My usual calories for the day vary from 1650 to a full 2400. I have quit smoking and don't drink much anymore, but have a very sedentary job.
I started NROL4W because I wanted a structured lifting program and many people on another forum have recommended it. I am sort of disappointed that the weight is coming off so slow, but I didn't become 245 lbs over night, and I won't lose it over night. If anyone has any suggestions or comments, please feel free.
IMy boyfriend also thinks that I need to do more reps in each set. It usually only takes me about 30 mins to do a workout. I am in Stage 3, and these workouts are taking me longer, but I never use the whole rest period.
I guess if I am not using full rest periods, I would not be. I don't have a spotter, so I guess I under estimate myself sometimes. 135 sec just seems like such a long time.
I guess if I am not using full rest periods, I would not be. I don't have a spotter, so I guess I under estimate myself sometimes. 135 sec just seems like such a long time.
I'm just starting Stage 2 so I can't really say what Stage 3 is like, but I've found that so far in the program if my weights are right I don't even want to think about doing extra reps and often I want to rest longer than is prescribed. Personally I'd focus on really challenging myself with the weights and then do cardio if I'm not too tired/sore from lifting. Actually that is what I'm doing.
I was reading the book last night, and Stage 4 is the same as Stage 2, exercise wise, so I will kick up the weight when I start that in 2 weeks. I wasn't a big fan of Stage 2, but I am loving Stage 3. Its really challenging, and I actually feel worn out after completing it. Thanks for the advice!!
It's still all about your diet when it comes to fat loss. It doesn't matter what exercise plan you are on, how long your rest periods are, etc. Fat loss happens in the kitchen. So, are you measuring and weighing EVERYTHING? Do you use a tablespoon for that peanut butter or do you weigh out 16 grams. If your weight loss is stalled or slowed, you need to dial in on your nutrition and see where the problem might be.
I just watch what I eat. I don't have a scale and I don't measure, I eyeball, so I really could way off mark. I realize that I am heavy, but am very hesitant to eat 2400 cals and upward. I have been looking around at the TNT diet, and am going to try and check the book out this evening. I have increased my protein, but still go for about 40 carbs/ 30 protein/ 30 fat. Its hard for me to decided whether I need to increase calories or decrease.
If you are eyeballing, then you have no idea what your intake really is. Take 2 weeks and WEIGH EVERYTHING and TRACK EVERYTHING. See what happens. If you lose, you are in a deficit, if you gain, you are in a surplus, if you stay the same, you've found maintenance.
If you decide to go the route of TNT, your carb macro will go down to about 10 and your protein and far macros will be WAY higher.
I just watch what I eat. I don't have a scale and I don't measure, I eyeball, so I really could way off mark. I realize that I am heavy, but am very hesitant to eat 2400 cals and upward. I have been looking around at the TNT diet, and am going to try and check the book out this evening. I have increased my protein, but still go for about 40 carbs/ 30 protein/ 30 fat. Its hard for me to decided whether I need to increase calories or decrease.
If you're tracking everything you eat on daily plate, how do you know how much to input if you're estimating?
You might be accidentally sabotaging yourself through diet. You'd be surprised - sometimes switching from fruit juice to plain water will make the difference between weight loss and gain. There's a surprising number of calories in a glass of OJ.
You could look at your food diary to see if anything like that could be sneaking up on you. Baked goods, especially ones with refined sugar or flour in them can really sabotage weight loss. Little things like switching to water, having a baked potato instead of a dinner roll, having whole grain rice cereal instead of a bagel in the morning can make a big difference.
I do think the workout affects your fat-shedding goals. To me it's intuitive - lifting 35 lbs is going to take more effort than lifting 30 lbs. I increase weight as soon as I can do all the reps as Rx'd without grunting like a gorrilla at the end. (This is why I workout at home.)
The long rest period is there for a reason - if you don't need it you probably aren't lifting heavy enough to get the full benefit of the program. Tweaks to your diet and tweaks to your workout can add up to a deficit. It's like the "latte factor" when saving for retirement - $2 a day in the bank can add up to a huge retirement fund down the road.
I lost 90 pounds doing strictly cardio (first walking, then running) and watching what I ate. I did not measure anything, but focused on eating a clean diet, especially avoiding white sugar and flour. While what I ate was very important, the exercise played a huge part, too. There are many, many ways to obtain the equation of using more calories than you take in, it's all about finding out what works for you.
Breakfast:
3-eggs, 2 slices 45-cal whole wheat bread, 1 cup 1%milk
Lunch:
6-8 oz tuna/chicken/turkey, steamed veggies, apple
Snack:
banana, sometimes almonds
Dinner:
Sometimes same as lunch, usually protein and steamed veggies
After I lift I have 1-2 scoops protein mixed with water. I drink 3-4 cups of coffee every morning, and iced tea (unsweetened) and water thoughout the day. Occasionally on the weekend I have a glass or wine or a coke zero. I will look into getting a scale.
I don't have the book in front of me, but I think Lou even says that if you can put on 6 lbs of LBM during the 6-month program, you'd be a rockstar.
On page 14 it says "the upper limit of muscle gain for women is about two and a half pounds per month". 6 lbs vs. 15 lbs in six months... that's a big difference.
Breakfast:
3-eggs, 2 slices 45-cal whole wheat bread, 1 cup 1%milk
Lunch:
6-8 oz tuna/chicken/turkey, steamed veggies, apple
Snack:
banana, sometimes almonds
Dinner:
Sometimes same as lunch, usually protein and steamed veggies
After I lift I have 1-2 scoops protein mixed with water. I drink 3-4 cups of coffee every morning, and iced tea (unsweetened) and water thoughout the day. Occasionally on the weekend I have a glass or wine or a coke zero. I will look into getting a scale.
a pet peeve of mine from that article - it's a typo but really, if you're going to quote science, try to get the basics correct -
Quote:
[FONT='Arial','sans-serif']EPOC (Exercise Post Oxygen Consumption) is defined scientifically as the "recovery of metabolic rate back to pre-exercise levels" and "can require several minutes for light exercise and several hours for hard intervals." [/font]
Those words don't even make a sentence a phrase or sense. What the heck is Post Oxygen consumption. Someone isn't paying attention.
EPOC is Excess Post-exercise Oxygen Consumption.
You'd have to be eating in a serious surplus to gain over 1/2 lb LBM a week!
True -- he doesn't really advocate eating at a deficit:
(p.66) "It takes about 2,800 calories to build a pound of muscle. If you're slicing 3,500 calories a week from your diet while at the same time engaging in a workout program designed to increase strength and thus build new muscle, from where will you get those 2,800 calories? My guess is that you'd actually lose muscle if you did these workouts with a 500-calorie-a-day deficit".
I would take that to mean that it's easier to build muscle if you're eating to support muscle gain?
Cardio
It's like the "latte factor" when saving for retirement - $2 a day in the bank can add up to a huge retirement fund down the road.
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