A bit of background: I used to be a competitive rower, and have been working out for a few years. I do HIIT training 2-3 times a week, and work out with weights fairly regularly, but have been doing higher rep work, working with changing up the timing of the exercises (ex. 3 counts up, 1 down, working with different parts of the range of motion)
I got this book on a recommendation from a friend, but I'm wondering: stage 1 is hardly a workout at all! I'm worried that I'm going to go backwards when I start this - and my honeymoon is a month away!
Am I totally off track? But somehow, squats, pushups, seated rows, step ups and jackknifes don't seem like enough of a workout!
Full squats to at least parallel - is it 15 reps? Say 2 sets of 15 reps at a weight where you might manage 1 or 2 more reps (at most). Not barbie weights and not 1/4 or 1/2 squats but full squats.
Step ups - to a bench or equiv height, without using your back foot for assistance at all. All reps on one leg before switching.
Give it a try next time you are in a gym and see if you think it makes for good parts of a workout or not.
re: NROL4W
The book is only 1/2 about the program, the other half is about exploding myths that many women have about training in general.
If you don't like the NROL4W program, pick up the original NROL. The text is differently oriented and the programs have a little more variety - and you'll find them challenging I'm sure.
aside: the phase 1 of NROL4W does go by pretty quickly in the gym - doesn't mean you don't get a good workout though.
I thought the workouts looked really easy, too. Before the program, I used to do 6-7 hours of elliptical training (pretty hard) weekly and 2 days weekly of weights on Hammerstrength machines and assisted pull-up machines. I was stunned when I couldn't go to the gym for three days after my first stage 1 workout. I was even more floored that I could do a few real pull-ups but could not manage (still can't at stage 2) real push-ups (non-elevated variety). The exercises will be as hard as you make them. Just concentrate on good form using as much weight as possible to complete the required reps.
It looks simple, but trust me, if you're walking away after doing all that, and don't feel it the day after, you're not working hard enough. Remember that Schuler also gives suggestions on how to make each move more challenging (e.g., elevated or slow-tempo pushups; heavier weight on squats).
Step-ups should be the hardest one to complete out of all of them - as Lisa said, you can't use the back foot at all. Basically, it's hanging limp and dead when you're performing a step-up. Your glutes will feel the burn, even without holding weights.
As for the step-ups : if you can easily manage a step up onto a bench w/o using the rear foot at all, you're an astounding athlete!
Seeing the step ups are a problem for many, I've added them to my own program & saw how I only managed 3 wimpy step ups for the left leg when not using the right leg at all.
I thought it looked easy, until I did my first workout. I can't do a pushup, at least not from the floor. I'm doing those using a dresser. I also can't do a step-up without using my non-working leg. I have a tendency to lose my balance on the step-ups, and I worry I will fall and hurt myself. So, I'm using my non-working leg as little as I can and trying to build up to not using it at all. If I could hold on to something to keep my balance, I may be able to not use the non-working leg. Of course, then, I would not be able to hold my weights.
So, all in all, the workouts are much harder than they look in print. When I get done, I am killed. I suspect I will be doing stage 1 much longer than 16 total workouts.
If you're a month away from your honeymoon and you're worried about the body at all, remember it's about the FOOD, not the WORK, that gets/keeps you at a size/weight. The program, even if you do find it easy, even if you push yourself to the limit (volume-wise it's not much if you're used to more work), you certainly won't slide backward as long as you have your diet in check.
Or you can do something else.
Or you can try it for a couple workouts and if it's still not enough and you're pushing as much as you can, you can skip to stage 2.
If you're a month away from your honeymoon and you're worried about the body at all, remember it's about the FOOD, not the WORK, that gets/keeps you at a size/weight.
x2
While I think the program is brilliant and will indeed give you great results re: strength and body recomposition, you WILL need to tighten up your diet if your looking for more instantaneous results.
And honestly, I don't think you can "go backwards," since as its been mentioned, the effort you put in will dictate your results. Plus Stage 1, at least to me, was all about fundamental strength building exercises - the squat, the deadlift, pushups, these are essentials to building and maintaining strength, and are probably worth revisiting throughout your life.
I felt exactly the same way as you do! I just recently completed the triple trail challenge which is a 16mile steeplechase, half marathon, and a full marathon 8000ft in the mountains.
I read this book and I am floored with the amount of information that makes sense to me. I am giving this a chance and I am going to begin at stage 1
I added 1 more set to the 2 sets and am incorporating more HIIT to kind of make it more challenging to myself. I have read about the other stages and this book is going to be very challenging and I am excited to see the results. I am still scared/skeptical about only having to lift 3 days a week and that the cardio is not as important as I have been taught it is.
I was what I would have called fit before. Lifted 3 days per week, HIIT and other cardio on off days... However, I started stage 1 on Monday.. It is Wednesday, ready for workout 2 and my body is still sore. easy? no way!!
You are absolutely right! I never realized how HARD weight lifting is! I am beginning to understand that all these buff people lift HEAVY and get that phsyique. I am really trying to push myself with heavy weight. I am sweating like a pig when I am done with the workout
(Stage 1 week one for me right now)
Like I said it's scary to change a way of thinking.
Is it really enough?
I thought the workouts looked really easy, too. Before the program, I used to do 6-7 hours of elliptical training (pretty hard) weekly and 2 days weekly of weights on Hammerstrength machines and assisted pull-up machines. I was stunned when I couldn't go to the gym for three days after my first stage 1 workout. I was even more floored that I could do a few real pull-ups but could not manage (still can't at stage 2) real push-ups (non-elevated variety). The exercises will be as hard as you make them. Just concentrate on good form using as much weight as possible to complete the required reps.
Linear Mode
