I can't seem to get past the fact that this is a strength and muscle building program: and I am trying to lose weight. (context: I'm female, 5'6" 217 lbs, 45 years) As Schuler says, am I trying to build up my investment portfolio without paying off my debts first? Or am I prudently building up an emergency fund while still paying down that debt?
Mostly, I think I'm just scared. Scared I won't be able to do any of the moves. Scared I won't lose any more weight. Scared I'll be too fatigued to do this workout.
Bah humbug. Is this the right program for me?
How do I even know?
Sorry for the ramble, but I can't get my anxiousness out of my head. Probably NOT hte best way to introduce myself to all of you, but oh well. We all started somewhere. Fear and Trembling is as good a place as any to move from, I guess!
You're not going to know any of the answers to your questions until you try doing the programme. Take a deep breath, go to the gym, do your first workout... then repeat. Then, see how you feel, you'll be in a better position to judge when you've given it a good go. If you've got any questions, everyone on here seems really friendly and can help you out.
As for diet and loosing weight.... alas, the only way to do that is to eat less energy than you use. You can help yourself a little by upping your metabolism (lifting weights, eating every 2/3 hours). I've known several women who have lifted and lost weight, but remember, you're not going to reach your strength potential whilst eating in deficit.... that can come later.
As for fatigue.. yeah, you're going to feel some of that! Everyone does when they're pushing themselves lifting, but it's temporary, and the energy rush it's replaced with is amazing.
The moves.. try doing them without weights first (I've been known to use a broom handle and my bedroom mirror to get form right!), have a look on YouTube (lots of posted links on this forum) to get a good idea of how a move should look, take the book into the gym with you so you've got a reminder with you.
Finally, I think you'll be pleasantly surprised when you do start NRL4W...it's shockingly addictive (in a good way!!). Good luck on your journey..and no, you're not insane!
Hello Alana! Welcome Ditto what SJR said! Before starting NROL4W, I was wavering on what to do as well....I felt I should lose some fat first and then try this program. But ultimately, I just felt flabby, jiggly and unfit and so NROL4W won out. Since starting (I'm beginning Stage 5 in a couple of days) I've actually gained about 6 pounds -- yet I'm by far more fit, more firm, less flabby, and I'm leaner than I was in the beginning. And I LOVE it!!! Overall, I'm pleased with how I look and feel.
Truthfully, there have been moments where I've questioned that I made the right choice, and been frustrated at not losing fat faster. I've had to work on myself psychologically as well, and get over that programming that I need to be rail-thin to look good. I now take pride in being stronger and feeling competent in the gym. I've never been athletic and was always an overweight kid (ok, and adult), so this is new territory for me and a whole new reality.
You could opt to focus on fat loss first and then do this program. But many here have lost plenty of fat -- and you just never know how you'll respond until you try. It's also likely that fat loss might be easier once you've gained some muscle and some Lean Body Mass. Whether you wait or start NROL4W now, you won't regret it!
weight loss is all about what you eat. You need to be in a deficit to lose weight plain and simple. That doesn't mean you can't or shouldn't work out but goals might be different. Meaning, if you want to lose weight/fat you need to eat for fat loss therefore you will need to eat below the maintenance calories the book tells you to eat at. I think they suggest 300 calories below maintenance for fat loss. You can try this at first but you might have to drop more to at least 500 cals below maintenance. This would predictably give you a 1 lb/week weight loss.
Lifting while in a calorie deficit helps you maintain the muscle mass you have. You don't gain much muscle (if any at all) when in a calorie deficit unless you are totally new to lifting or coming back to it after a long hiatus (the newbie effect) but you should notice getting more firm and strong. Lifting is great for your bones too which is important for women.
I am starting Stage 2 today, and also need to lose a lot of fat. After completing Stage 1 without a lick of weight loss, I am sure I have gained muscle. There has been a very noticeable firming in my arms and legs and glutes (both my husband and I have noticed), and a definite increase in my energy level and motivation. I have never really been athletic, but each miniscule weight increase has been a little mini-victory for me and I am really excited to move on to the next level.
I am very pleased at how the program has made me feel--and I am willing to wait for the fat loss to happen while I am becoming stronger and healthier.
I hope this helps--and good luck to you no matter what you decide!
I should have mentioned that I have already lost 40 pounds, since May, being very inconsistent with exercise (walking and an exercise bike) and eating 1600 calories/day.
One of the reasons I started reading up on weight lifting was to help move some of this weight along: but I got really confused about the whole upper/lower body work out thing and I just plain flat out like this approach better--at least when I'm reading about it! It seems more wholistic.
Do you think it would be all right to do the Workouts with just a broomstick, instead of the bar? I need to get one, but I have no car and a tight budget, so getting to Play it Again and finding one may take a bit of time!
But you're right: the only way these fears will go away is if I try it.
I would at least give it a try. I started the program about a month ago or so and love it. I'm trying to lose a bit of weight too. My weight has not changed so far (I haven't gained or lost anything) but I haven't been eating at a deficit yet. I was letting my body get used to the strength training before cutting back on calories. Even though my weight hasn't changed at all I already have people saying that I look leaner then I did. I also feel much better then I did before. I'm figuring that the weight loss will come with time.
That's wonderful folks are seeing your results, Kate. And I think that not forcing yourself into a calorie deficit straight off is a healthy approach.
I am a bit addicted to the scale trending downwards at this point, though! I feel like I'm being confronted with a choice: be strong and fat or be skinny and useless. I don't want either. And I know it's a false dichotomy--in my head, that is--but I can't seem to shake it.
It IS a false dichotomy and luckily neither one is really what you'll end up with -- if your goal is to be both lean AND strong, you can be! Many trainers and bodybuilders cycle between discrete periods of muscle/strength gain alternating with periods of fat loss. Getting to your goal just takes time, commitment and some direction. At any time during NROL4W, you can choose to take a "break" and focus on fat loss before starting the next stage if that's what you want to do.
I also had a very difficult time un-learning the feeling of control, reward and gratification I would get from the scale moving downward even by a few ounces (which obviously isn't even a real weight loss!!). Break the habit: make a commitment NOT to indulge in weighing yourself all the time. A better measure of your progress would be a body fat measurement anyway. Even with 6 extra pounds on me, somehow my same-size clothes still fit me. I just look better in them
Alana, I started at around 300 pounds. I lost about 55 but still looked terrible. Lifting took off another 15-20 but the change in my body was far more important than the scale. I look completely different when I am lifting. More importantly, I found out I like to lift! I was never a running type person, bad at racquet sports, but lifting-WOW!
Just go slowly, do your moves carefully and with proper technique so you don't injure yourself and you should be fine. After one month I guarantee you will see a difference!
Alana, Glad you brought up this concern about WL and this program. I just started with NROL4W myself (monday) and just finished Stage 1 Day 2 yesterday. I am sore and happy.
I am also worried about not being able to lose the weight. Being short and weighing what I weigh right now, no matter how fit I get if I don't lose the weight I will look fat. And, I have a sedentary job. For next few weeks, I have decided to stick with 2000 cals/day on lifting days and 1700 cals/day on non-lifting days and see how I do. (per book calculation, I should be eating 2200 cals/day). I hope this is the right decision. My WL over the year or so has been VERY slow and frustrating for me. Prior to monday, I was eating 1600 cals/day. Thoughts?
So far I'm quite impressed with the whole workout. I've been working out for the past year or so and very consistently since this past summer - running and weight training (upper/lower unfortunately ) .
My current stats - 5'1" 157 lbs. I've lost over 50 lbs in 1.5 yrs.
Any tips, advice or suggestions are welcome
Last edited by pintobean : 11-12-2009 at 11:47 AM.
Am I insane for thinking of attempting this?
Ditto what SJR said! Before starting NROL4W, I was wavering on what to do as well....I felt I should lose some fat first and then try this program. But ultimately, I just felt flabby, jiggly and unfit and so NROL4W won out. Since starting (I'm beginning Stage 5 in a couple of days) I've actually gained about 6 pounds -- yet I'm by far more fit, more firm, less flabby, and I'm leaner than I was in the beginning. And I LOVE it!!! Overall, I'm pleased with how I look and feel.
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