Yup there's routines at the end of the book. The No Excuses routine is in there, along with at 50 day routine as well as others. I think (for me), I'd start with the beginner 5 day program (the last one in the book). I don't have it in front of me, but I think 7-10 programs are in the book as examples. He encourages people to mix and match and create their own. If you've been to his website, the workouts seem similar (and are indeed identical in the case of the No Excuses workout).
I found the chapters on the different types of strength and endurance very interesting. He makes a very good case training the various types - strength endurance, maximal strength, explosive strength etc, so I'll have to think of how to integrate it with NROL.
Got Never Gymless yesterday and started reading it. Good information, clearly presented. I got up to the pulling exercises, but had to go to bed. Looks like it will be a good alternative to NROL, for when I'm not around the gym or just to change things up.
I got mine too! Plus, I ordered Infinite Intensity. I just started reading them, but I'm already really excited to add some of this to my weekly workouts.
I got mine too! Plus, I ordered Infinite Intensity. I just started reading them, but I'm already really excited to add some of this to my weekly workouts.
Yeah it's funny, having just read NROL, that a lot of the same message is there. (Complex exercises, don't do the machines etc). Though I thought his take on the fitness industry when it comes to bodyweight exercises was good.
I'm not sure how to fit them in, but I'll probably try strength endurance and explosive strength on days I'm not doing NROL (which I'd understand is training maximal strength).
Yeah it's funny, having just read NROL, that a lot of the same message is there. (Complex exercises, don't do the machines etc). Though I thought his take on the fitness industry when it comes to bodyweight exercises was good.
I'm not sure how to fit them in, but I'll probably try strength endurance and explosive strength on days I'm not doing NROL (which I'd understand is training maximal strength).
Yeah, you can always add one day a week where you do some bodyweight and explosive moves. You can also fit it in during your one-week "breaks" in-between NROL programs. If you just add some 10-minute "no excuses" types of workouts here and there, you can do that in lieu of cardio or HIIT. I like the idea of always having this type of thing to do when you can't get to the gym or you're traveling. Plus, I really like to mix things up.
I was just recalling I have first hand experience with this - I've been lifting since May 05, and doing cardio exercise (spinning mainly). But I took a bootcamp style class one time and had my butt kicked on a lot of it. The exercises that were similar to the lifting I was doing at the time I did kinda ok at the but the rest I was dying on. A good object lesson in maximal strength vs strength enduance.
Today was one of those days where I did NOT want to work out. I felt tired and lacking of energy... Well, let me tell ya, after a session with my therapist (yes, iron is my therapist), I feel great. Energized, relaxed, and in a much better mood. Still working on form for the lunges but they're coming along. The rest of the exercises in this set don't suffer from form problems, but it actually feels like I'm getting close to the ceiling of how much I can improve. Like NROL states, I try to use the highest amount of weight I can and do the program's reps and rests as written. So while it's not training to failure, I can honestly say I'm real happy when I put the weights down. lol The other issue was a confidence one - nearing the end of this program I felt apprehensive about the shorter rests and heavier weights, but I just kept my progression constant and it felt like I got a good workout. Not a bad way to finish off the week's workout.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Today was one of those days where I did NOT want to work out. I felt tired and lacking of energy... Well, let me tell ya, after a session with my therapist (yes, iron is my therapist), I feel great. Energized, relaxed, and in a much better mood. Still working on form for the lunges but they're coming along. The rest of the exercises in this set don't suffer from form problems, but it actually feels like I'm getting close to the ceiling of how much I can improve. Like NROL states, I try to use the highest amount of weight I can and do the program's reps and rests as written. So while it's not training to failure, I can honestly say I'm real happy when I put the weights down. lol The other issue was a confidence one - nearing the end of this program I felt apprehensive about the shorter rests and heavier weights, but I just kept my progression constant and it felt like I got a good workout. Not a bad way to finish off the week's workout.
I love those days where you really don't feel like working out, but you go anyway and subsequently feel SO MUCH better. Good for you! Looks like you're almost done with FL1 right?
Thanks Victoria, Paula and Jill for your encouragements, it really does help. Yup, I have 3 workouts left for NROL's Fat Loss I to go. I'm not sure if I've lost any weight (probably gained it since the past few days weren't good food planwise). But my clothes feel roughly the same. Which of course isn't NROL's fault - it's mine. I'll be taking the week following off from lifting while I decide where to go next. I might spend it practicing the BSS, or more likely trying something from Never Gymless. It's been a tough weekend, but I think there's a little light at the end of the tunnel.
Yup, B is definitely tougher than A in FL I. Still, showed improvements in all the exercises, though the BSS and Lateral Roll still need practice on form. I don't know if I'm feeling it more than usual, but I'm pretty beat right now. Will see about doing some cardio after work.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I've got to sit down and figure out where I am going to start things out at tonight (sometime this afternoon).
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Great job, Stingo! I used to worry about looking ahead and wondering how in heck I would do the next routines, but just keep going. It is a progression that your body is following. So, when you get there, you'll just be ready and you'll do it like you are doing it now.
What helps me with the BSSs is to concentrate on moving in a perfect up and down line, no leaning forward, etc. Also, I really concentrate on all the power and work coming from my forward leg, and use my rear leg only for balance. Each time I feel my rear leg start to engage, I correct and concentrate on the forward leg again.
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
That's good advice Victoria - my problem is I always lean forward, and it throws off my balance. I'm still trying to figure out a way to correct it.
Do you have a picture on the wall in front of you? I use the edge of the frame to help me focus on staying vertical.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I could focus on the doorway to the small room in the gym since I'm facing that I suppose.
A related problem is that however far down I go (it almost feels like it's too far but it's more than likely not far enough), it feels like I won't get back up, and again, my natural inclination is to lean forward... *sigh*
Thanks for the helpful suggestions - will try them and let you know.
Have you had a trainer at the gym watch you to check your form? That might be worth the effort if you haven't. If it's off, you really need to correct it before you add weight.
__________________ "May you live every day of your life." - Jonathan Swift
Have you had a trainer at the gym watch you to check your form? That might be worth the effort if you haven't. If it's off, you really need to correct it before you add weight.
Yup always do when I start an exercise but it's probably not a bad idea for a refresher. Thanks for the tip.
Just a note to let you know I've enjoyed reading about your journey. Also, I'm following your progression with the BSS's -- I had a bad experience with them myself and, while I'm back in Fat Loss I, I'm afraid that the BSS's still have me a little buffaloed.
Please keep posting your thoughts on how things go -- it's great to learn vicariously!
Just a note to let you know I've enjoyed reading about your journey. Also, I'm following your progression with the BSS's -- I had a bad experience with them myself and, while I'm back in Fat Loss I, I'm afraid that the BSS's still have me a little buffaloed.
Please keep posting your thoughts on how things go -- it's great to learn vicariously!
Best wishes!
Thanks for the encouragement - yes the BSS are still winning out, but it's not all the time anymore... I'm going to talk to the woman that runs the gym I belong to and have her go through them again with me to make sure I'm doing things right.
Wasn't feeling too well this morning and for whatever reason I just wanted this workout to be over. I know I didn't hit 45 secs all the time, but I think I erred on the side of being quicker as I was done quickly. It's starting to feel like I'm hitting the ceiling on some of these exercises, particularly the DB Push Press. I tried the 50s on on the 2nd set and after 5 the body said, "ok, no more of them", so I went back to the 45's to finish the set. So I'm guessing it's a good thing that this is the last Fat Loss I A workout that I'll be doing for a while. Surprisingly the additional weight helped with the rotational lunges, as it got me to go down straighter, which helped with balance and control. Overall I'm quite pleased.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Linear Mode
