I was pretty unsatisfied with this part of the book.
I'm used to be being very active at the gym but I started phase 1 yesterday and I want to follow the plan as closely as possible, however, I want to keep active. I'm not used to taking so many days off, so while I want to follow the plan, I don't want to overwork myself.
My legs are KILLING me for the first time in a long time after yesterdays first phase 1 workout.
What kinds of exercises do you do on your days off?
i HATE not going to the gym every weekday, so I just go in and do about a half hour of steady-state cardio. Usually nice-n-easy treadmill walking. If I do more than that, my next NROLFW workout is trashed.
i HATE not going to the gym every weekday, so I just go in and do about a half hour of steady-state cardio. Usually nice-n-easy treadmill walking. If I do more than that, my next NROLFW workout is trashed.
Yea exactly, I don't want to sacrifice any past or future workouts. But I feel strange not having the gym in my plans today.
My legs do kill today after yesterday and I don't want to overwork them so Im not sure what kind of cardio I can do that wont be bad.
well, the first week i was so sore there was NO way i could go to the gym on the off days. it felt wierd not to go to the gym, but the next week i was able to amble along on the treadmill.
well, the first week i was so sore there was NO way i could go to the gym on the off days. it felt wierd not to go to the gym, but the next week i was able to amble along on the treadmill.
Maybe I'll just take it easy and just go walking around the off leash dog park with my baby, I can get some sun!
Does the muscle pain slowly subside during this program? I imagined since the weight is always changing, it would always hurt. I enjoy the pain! Lets me know I've worked hard!
Generally, from what I remember, you'll hurt the most at the start of each stage. I would think that's with the changing movements challenging new muscles.
Ha I just started a similar thread and we're in the same conundrum :-) I want to go back to the gym NOW. Since starting the program I have so much more energy during the day. Its hard to know what to do with it.
Quote:
Originally Posted by GoldAura
I was pretty unsatisfied with this part of the book.
I'm used to be being very active at the gym but I started phase 1 yesterday and I want to follow the plan as closely as possible, however, I want to keep active. I'm not used to taking so many days off, so while I want to follow the plan, I don't want to overwork myself.
My legs are KILLING me for the first time in a long time after yesterdays first phase 1 workout.
What kinds of exercises do you do on your days off?
I lost around 50 pounds during NROL4W, but I had (and still have) a lot to lose. I did extra treadmill stuff at the start, however, it was winter, I was home doing nothing all day... and the treadmill walking with slow and usually 30 mins here and there. This week, after a month or two away from lifting (long walks instead) I've gone back to another program, and the most I'll add is a couple of walks a week. Although this week it's only been two... as I hurt.
My opinion: let your body, fitness goals and happiness guide your way.
Are you fit enough to handle more than NROL4W?
Do you have fitness goals unrelated to lifting?
Does working out more make you happier?
If you do more, are you still able to give your weight training your all?
I'm doing lap swimming a couple days a week (60-70 laps), a weekly yoga class and the occasional aqua aerobics class. I'm at stage 2 (2 workouts per week) so only doing intervals with my B workout.
I've backed off on the extra cardio/interval work because I'm experiencing quite a bit of knee and hip discomfort the last couple weeks. Not sure if it's related to NROL4W (the squats/lunges) or not.
I just read NROLFW last night and I am very excited to complete my first workout today. I have been lifting for 3 years, but not getting the results I want. I am also guilty of excess cardio and calorie deficits to lose weight.
My question for you is, did you have a daily calorie deficit to lose the 33 pounds or did you eat the amount of calories recommended in the book? And by nothing extra, do you mean that you didn't even go for walks here and there? I have about 15 pounds to lose, but this time I want it to STAY off.
I didn't use the diet in the book, I did TNT (low-carb) and still maintain basically a low-carb way of eating, with cyclical carb loads. And, I only did what the book said......nothing extra. Maybe a walk here or there, but nothing that I consciously thought about. Losing fat is 90% (maybe more) about your diet.
Hey All!
I completely agree with MissJane - if you want to get lean its all about diet.
That said, I simply cannot find the will power to cut out or drastically reduce carbs. Nor do I want to! So I work on a deficit between 1500 - 2000 a day, and pretty much stray out of that on the weekends (because, well...sigh...i'm indulgent).
For this reason, AND also because I'm a soccer player and need to work on conditioning, I do a fair amount of cardio. So, in response to GoldAura, if you want to gain muscle and get lean, it wouldn't be ill advised to do cardio, especially if you're already quite fit and, of course, feeling good. Just be sure to eat your protein and get rest.
So, for example, I do my weight lifting 3x a week (as recommended in the book), and after lifting I'll do a HIIT session 2x. This I do on the treadmill for 20mins, doing intervals of 2 mins slow, 3 mins fast speed. On the other 2 days I take spin classes, and sometimes double a spin and pilates class. Which I know sounds like a lot. But like I said, I'm quite athletic and this works for me. So, also to reiterate what someone else said, do what works for you and makes you feel good!
At any rate, I know a lot of us don't have time for all this crazy gym-rat behavior. So I wanted to give you a link to a quick and dirty HIIT program that you can do outside (see below). I know its called 'A track athlete's guide to great glutes' but overall this is a 20 minute warm-up and run session - but, hey, who doesn't want great glutes!
I took me 30 minutes to complete my first workout (including the mini-warmup). I must say, I have never left the gym after 30 minutes but I did work up a crazy sweat. I think I will be a fan of the interval HIIT when I get to that section. Has anyone tried adding that part in earlier than the second stage?
believe me, you won't have to. But, you could if you wanted to. Wait til next week and re-assess your energy level. I know what you mean though about feeling wierd leaving so early.
I took me 30 minutes to complete my first workout (including the mini-warmup). I must say, I have never left the gym after 30 minutes but I did work up a crazy sweat. I think I will be a fan of the interval HIIT when I get to that section. Has anyone tried adding that part in earlier than the second stage?
I'm doing the interval HIIT now and I'm in stage 1. I do it on my off days 1 or 2 times a week. i'd do it 3 times if i could. actually i feel about as sweaty doing intervals as lifting, maybe a little more doing intervals if i've done it more than 20 min.
Oh my legs! Wow, I am actually shocked at how freakin' sore I am today. I was only at the gym for 30 minutes!! I could barely do my 30 minute walk at lunch today, I would not dream of trying any serious cardio. I can't wait to try workout B tomorrow.
I did a lot of HIIT on my off days during stages 1 and 2. I have slowed it down lately, because I was getting pretty severe shin splints. I did the intervals like Alwyn recommends, 1 minute fast, 2 minutes slow, for 15 or 20 minutes, then get off and rest completely for 5 minutes, then get back on and do steady state for another 20-30 minutes. I burned a LOT of fat quickly that way.
But, wait until your legs don't kill you on the off days, first.
I did a lot of HIIT on my off days during stages 1 and 2. I have slowed it down lately, because I was getting pretty severe shin splints. I did the intervals like Alwyn recommends, 1 minute fast, 2 minutes slow, for 15 or 20 minutes, then get off and rest completely for 5 minutes, then get back on and do steady state for another 20-30 minutes. I burned a LOT of fat quickly that way.
But, wait until your legs don't kill you on the off days, first.
I did my 4th workout of phase one yesterday and this is the first day where I'm not in pain!
Off to the gym I go! Woohooo!
I did a lot of HIIT on my off days during stages 1 and 2. I have slowed it down lately, because I was getting pretty severe shin splints. I did the intervals like Alwyn recommends, 1 minute fast, 2 minutes slow, for 15 or 20 minutes, then get off and rest completely for 5 minutes, then get back on and do steady state for another 20-30 minutes. I burned a LOT of fat quickly that way.
But, wait until your legs don't kill you on the off days, first.
I thought you could get off for 5 minutes and go back to HIIT? sometimes, i am still tired so i'm more at my aroebic level than anaroebic but do you have do the second half as steady state?
I thought you could get off for 5 minutes and go back to HIIT? sometimes, i am still tired so i'm more at my aroebic level than anaroebic but do you have do the second half as steady state?
Yes, if you are following Alwyn's recommendations. See page 27.
X 2. I would just walk around the room and catch my breath. Sometimes stretch a little, and if I had a lot of energy, I'd sometimes do a set of pushups. Not too many, though, because the point is to really rest.
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