My name is Lindsay, and I'm in my last semster of school getting my BFA in painting. Two more months and I'm done!!!! wooo hooo. Anyways, I really want to get in better shape. I hurt my knee last August attempting to get into better shape and train for a half marthon. It took forever to get my knee up to speed- for the most part. Now that is is much improved I want to pick up where I left off and lose some bf-gain some muscle- and get more flexible. Can that all be done? I hope so. Will it take time, I'm sure. There is one little problem- my job. I just can't gain inches. I know, it sounds crazy- but I'm a model. My body is how I get paid. So it makes sense for me to want to get into better shape, but I just can't gain inches anywhere- maybe my thighs, because they are stickly, more boobs could never hurt either . Now I could always lose inches, because I'm not rail thin either.
I just started NROWLW last Friday, and I just finished with workout A2 today (I know, I'm a little behind, but I was sooo damn soar).
I'm a ummm light weight compared to most of the people on the program in these forums, meaning I can't lift that much weight yet. Hopefully I'll improve over time.
Here is how todays workout went:
Workout A2-Stage 1
-Started with the warm up in book
-Did 1 set Deadlifts: 1-20 small bar-15
-Squat: 1-bar weight-15, 2-bar weight-12
-Push-up: 1-wall 70%ish-15, 2- wall 70%ish-15
-Seated Row: 1-20-15, 2-20-15
-Step-up: 1-10db-15, 2-10db-15 (I think I'm cheating)
-Prone jacknife- Totally spaced (I was going to do it when I got home, and forgot-TOMORROW- fear of total embarassment at the gym!)
-15 minutes of HIIT on elliptical, 2 min at 1, and 2 min at 5
-5 min cool down on ellip.
-20 calf raises
-then... to test something I read in an interesting blog, to see if I was stonger. (I need to find that article).
-Push-up: 1-wall 70%ish-15
-Seated Row: 1-30-15
-Stretched.
So I did some cardio in there... it's hard for me not too. It what I like to do most- and how I hurt my knee :/.
I'm at odds with the program, or just curious if this will help with fat loss too. I keep reading that you can't do both at the same time. Not that I need to lose that much fat- but I am an apple ectomorph. I have some stubborn fat on my middle. And due to my job- should kinda go. I'm not sure if I should extend the Stage 1 of the program out and do HIIT on weight days and yoga and swimming on the others with two days off to help lose those 4 or so lbs of fat. Then continue with the program after I'm "cut" down to the bf I want to be at--- so I can see some stomach muscles for once.
I don't know what to do? hummmm.
Oh and here are my stats:
22 years old
5'8"
[in the morning-before food or drink]
120.4lbs----15.1% bf (according to my bf scale)
101.9 Lean mass/ 18.5 lbs BF
My name is Lindsay, and I'm in my last semster of school getting my BFA in painting. Two more months and I'm done!!!! wooo hooo. Anyways, I really want to get in better shape.
Congrats! I'm working on my Ph.D. in International Relations. Go school!
Quote:
I hurt my knee last August attempting to get into better shape and train for a half marthon. It took forever to get my knee up to speed- for the most part. Now that is is much improved I want to pick up where I left off and lose some bf-gain some muscle- and get more flexible. Can that all be done? I hope so.
It definitely can be done.
Quote:
Will it take time, I'm sure. There is one little problem- my job. I just can't gain inches. I know, it sounds crazy- but I'm a model. My body is how I get paid. So it makes sense for me to want to get into better shape, but I just can't gain inches anywhere- maybe my thighs, because they are stickly, more boobs could never hurt either . Now I could always lose inches, because I'm not rail thin either.
The body is a strange creature. You're in the admirable position of being able to actually UP your calories just to maintain your current weight presuming you're exercising with sufficient intensity. I'll explain...
Quote:
I just started NROWLW last Friday, and I just finished with workout A2 today (I know, I'm a little behind, but I was sooo damn soar).
I'm a ummm light weight compared to most of the people on the program in these forums, meaning I can't lift that much weight yet. Hopefully I'll improve over time.
Here is how todays workout went:
Workout A2-Stage 1
-Started with the warm up in book
-Did 1 set Deadlifts: 1-20 small bar-15
-Squat: 1-bar weight-15, 2-bar weight-12
-Push-up: 1-wall 70%ish-15, 2- wall 70%ish-15
-Seated Row: 1-20-15, 2-20-15
-Step-up: 1-10db-15, 2-10db-15 (I think I'm cheating)
-Prone jacknife- Totally spaced (I was going to do it when I got home, and forgot-TOMORROW- fear of total embarassment at the gym!)
-15 minutes of HIIT on elliptical, 2 min at 1, and 2 min at 5
-5 min cool down on ellip.
-20 calf raises
-then... to test something I read in an interesting blog, to see if I was stonger. (I need to find that article).
-Push-up: 1-wall 70%ish-15
-Seated Row: 1-30-15
-Stretched.
So I did some cardio in there... it's hard for me not too. It what I like to do most- and how I hurt my knee :/.
I'm at odds with the program, or just curious if this will help with fat loss too. I keep reading that you can't do both at the same time. Not that I need to lose that much fat- but I am an apple ectomorph. I have some stubborn fat on my middle. And due to my job- should kinda go. I'm not sure if I should extend the Stage 1 of the program out and do HIIT on weight days and yoga and swimming on the others with two days off to help lose those 4 or so lbs of fat. Then continue with the program after I'm "cut" down to the bf I want to be at--- so I can see some stomach muscles for once.
I don't know what to do? hummmm.
Oh and here are my stats:
22 years old
5'8"
[in the morning-before food or drink]
120.4lbs----15.1% bf (according to my bf scale)
101.9 Lean mass/ 18.5 lbs BF
Given what you've outlined and your goals, I think going into one of the Fat Loss programs would be beneficial. I have the original NROL but not the Women's edition. The complexes will tax you metabolically. The cool thing about HIIT and complexes is that, for whatever reason, it seems there's more "slop" room in the diet. I presume fat storing pathways are shut down in the body for some time after the workout bout. The thing is you really have to work hard, and for someone who hasn't trained at the maximal level of intensity (questioning your own existence), I'm unsure how pronounced the effects would be at lower intensity.
The kicker here, right, is that you need the proper fuel to generate the power output to cause the tissue turnover and metabolic after effects. If you're fueled improperly, none of those things will happen. I'd suggest hitting up FitDay - Free Weight Loss and Diet Journal and keeping track if your diet for a few days. I tend to under eat, and when I do, it really shows in the gym and especially on my HIIT days.
Also, the knee thing is a bit worrisome. I don't know enough about the particularities of your situation to really give advice, but I'm sure there are some forumites are up up on the rehab/prehab type stuff. Best of luck to you and don't fear the calories .
P.S.: Try to up those deadlifts - you can lift way more than you think .
I do have to take it a little easy on my knee for cardio stuff. The HIIT I did last night didn't seem to bother it, and I ice it after every workout. I used to have a lot of cadio endurance--- not much for sprinting. Hopefully I can up the challenge of HIIT everytime... I know what I did yesterday wasn't very hard. I just wanted to watch out for my knee.
I went to physical therapy for 3 months and my legs got so much stonger! I stopped the leg exercises all together for two week and I definately noticed that my right knee had regressed without strength training for it.
Do you think the exercise in NROLW will help or hurt my knees? So far I haven't had too much of a problem. I might feel it a little bit- but then after the workout I'm fine.
I guess I should look up NROL fat loss book. Or is it just NROL?
The original is just The New Rules of Lifting. While the women's version has Stage 1-7 that you're supposed to go through sequentially, the men's book has sections called "Fat Loss", "Hypertrophy", etc. that you can switch around. The Fat Loss sections look a lot like our Stage 7 (I peeked at some of the guys' logs).
What kind of modeling do you do? One of my cousins did modeling for catalogs. She actually had to gain weight before one shoot because the clothes were all a size 10, and she'd inadvertently lost weight (she loses easily--must've got that from the other side of her family...).
I'm a nude/art model and that's how I pay the bills. So the way my body looks is very important. I also do some commercial modeling. I was with an agency, but I was too big- so they let me go .
Agencys in my town strive for 34-24-34 at my height and up. There is one in town that will probably take me if I get into a little better shape(they don't have as strict measurement rules, and are more commercially based). I think 34-24-34 is totally unreasonable for my frame. I would look sick.
The New Rules of Lifting has 10 different workouts - 1 Break-In, 3 Fat Loss, 3 Hypertrophy, 3 Strength. They are more modularized than The New Rules of Lifting for Women, which is organized into 7 stages - each of which builds on the former.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Yeah, as far as I know, NROLW has you doing total body all the time. NROL "Original" let's you "Bro" it out with an upper/lower split (Not Work Safe ).
Alwyn's Afterburn II is an awesome program. He recently posted some totally schw33t fat loss complexes at EliteFTS.
For you, I'd stick with maintenance calories or a little above. If you aren't eating enough, doubtful you'll be able to create the kinda of power output required of these workouts.
I'm a nude/art model and that's how I pay the bills. So the way my body looks is very important. I also do some commercial modeling. I was with an agency, but I was too big- so they let me go .
Agencys in my town strive for 34-24-34 at my height and up. There is one in town that will probably take me if I get into a little better shape(they don't have as strict measurement rules, and are more commercially based). I think 34-24-34 is totally unreasonable for my frame. I would look sick.
Ooo, you're gonna make some muscles for them to draw. Sweet
Ooo, you're gonna make some muscles for them to draw. Sweet
I mostly pose for photographers . Lots more $$$.
I love modeling for art classes too- but the pay is crummy--- $13 an hour where I live. For being naked in front of 15+ people at a time and holding still for 3hours. That is not enough imo, but I still do it- I like helping art students out!
Gahhh, when I tell people I'm starting to lift at the gym, girl and boys both look at me like I'm crazy .
My friend just came over and was shocked that I had decided to lift heavy weights. I showed her the book, and she was like "OMG, don't get bulky! That will kill your modeling!!!"
Then she went on to say I should do pliaties (sp). Which is a good form of exercise- but I want to get stronger. She said it makes you "long and lean".
That response has been 100% of what people not on this board have told me. It's depressing.
Based on NROL4W (finally got that accronym right!) you won't bulk up. Uhhhh... it would be bad for me to bulk up- very bad- muscle good- bigger inches with the tape measure bad. Why do I let what people say get to me so much?
Gahhh, when I tell people I'm starting to lift at the gym, girl and boys both look at me like I'm crazy .
My friend just came over and was shocked that I had decided to lift heavy weights. I showed her the book, and she was like "OMG, don't get bulky! That will kill your modeling!!!"
Then she went on to say I should do pliaties (sp). Which is a good form of exercise- but I want to get stronger. She said it makes you "long and lean".
That response has been 100% of what people not on this board have told me. It's depressing.
Based on NROL4W (finally got that accronym right!) you won't bulk up. Uhhhh... it would be bad for me to bulk up- very bad- muscle good- bigger inches with the tape measure bad. Why do I let what people say get to me so much?
You have to relax . Put this way, unless you can defy the laws of thermodynamics (doubtful), if you train heavy and eat to maintain your bodyweight there is no way you'll "bulk up."
Gahhh, when I tell people I'm starting to lift at the gym, girl and boys both look at me like I'm crazy .
My friend just came over and was shocked that I had decided to lift heavy weights. I showed her the book, and she was like "OMG, don't get bulky! That will kill your modeling!!!"
Then she went on to say I should do pliaties (sp). Which is a good form of exercise- but I want to get stronger. She said it makes you "long and lean".
That response has been 100% of what people not on this board have told me. It's depressing.
Based on NROL4W (finally got that accronym right!) you won't bulk up. Uhhhh... it would be bad for me to bulk up- very bad- muscle good- bigger inches with the tape measure bad. Why do I let what people say get to me so much?
There are such things as fitness models though. Just a thought.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Oo, photographers. Even better--you don't have to hold a flex for as long
Quote:
Originally Posted by Tangerine
Then she went on to say I should do pilates. Which is a good form of exercise- but I want to get stronger. She said it makes you "long and lean".
There's a part in NROLFW where Lou talks about making your muscles "long and lean." The short answer is that you can't, unless that's what your genetics already have programmed in.
And remember, you're a girl, so you don't get much testosterone, which means your muscles really won't bulk much. (Btw, you can check out Karla's log, http://forums.jpfitness.com/training...posuction.html, as she's actually trying to bulk up, and even then it's hard to do.)
Do you think the exercise in NROLW will help or hurt my knees? So far I haven't had too much of a problem. I might feel it a little bit- but then after the workout I'm fine.
It should help your knees. I have a series of small tears in my left ACL, not quite the same as runners knee, but painful nonetheless. I was nervous about lifting heavier weights, especially on the squats and lunges. I'm actually finding that I can do a lot more weight than I expected with no pain. And, with the exception of twisting my knee (and whole body) snowboarding two weekends ago, I haven't had any knee pain since I started NROL4W.
A lot of the leg exercises starting in stage 2 are one-leg, which also puts some focus on the "balancing" muscles around your knee. With added strength to this area, your knees should begin to feel even better when you run and in your daily life.
I just realized Karla lives in Portland, OR (I read it in another training log)! I wonder if she works out at my gym?
Here's an update:
Sunday: No workout- sore and tired
Monday:
Still suffering from DOM. My leg and butt are fine- arms... not so much. They are soar to lift. So I'm putting off workout B2 until tomorrow.
15 minutes HIIT on elliptical- 1-6 in two minute intervals.
5 min cool down on ellip
stretching
8 minutes on stationary bike (but they my knee felt funny- so I stopped early).
I just started tracking my food on calorie king too. I'm need more protein!!! Hopefully my order of trueprotein will get here soon.
Ok... I just quickly looked over the material. I'm guessing I'll have to halt NROL4W training and start the neanderthal workout? Which makes me sad, but if it will help me in the long run I suppose I should do it.
Regarding the anterior pelvic tilt. I would recommend a couple things. First, read through Galya's log. She did a customized program put together by Bill Hartman to correct her problems. At some point she posted some before and after photos and they were quite remarkable. You may also want to drop a PM to Galya to ask her advice. She's also a trainer and would most likely point you in the right direction.
You can also PM UConnJulie or post a question in the Injuries and Rehab subforum to ask her advice. She's a physical therapist and is super super helpful. In the meantime, keep doing your NROL4W workouts until you come up with a new plan.
B2
Deadlift: OB 1/50/8 (couldn't finish at that weight)- 2/40-7, and 3/40-15
Dumbell Press: 1/12.5/9 (couldn't finish)-2/10/6, 3/10/15
Lat Pulldown: 1/40/15, 2/40/15
Lunge: 1/7.5/8 (right knee started to wobble)- 2/5/15
Swiss Ball crunch: 1/BW/10, 2/BW/10 (these are too easy )
Added: Calf raises with dumbells: 1/15/10
Calf machine(bent knee): 1/60/20
Cals: 1733... Pro/Fat/Carbs: 25/41/35. Yikes! I need to work on those
Wednesday:
Rest
Cals: 1757.... Pro/fat/carbs.... 30/19/51
Thursday:
Rest again, Butt and arms, and back soar as hell!!!
Cals: 1893 ... Pro/fat/carbs.... 25/30/45 --- Why am I eating soo much fat? Hummm.
Friday (Today).
No gym yet--- I like going late at night. Plan on going after a book reading from my friend.
Cals so far (planned ahead for a drink) 1730... pro/fat/Crabs... 32/34/34 , a little better than the past.
I have a question... I plan on having a vodka and club soda tonight at 8pmish... is it a bad idea for me to go to the gym at 11:30pm or so and workout after that? Maybe I should just wait until the morning?
Don't be concerned about eating fat. If it's satisfying to you, they are healthy food choices, and you are sticking to your calorie plan, then it's all good. Get the minimum protein you need and have carbs or fats for the rest. Let the chips fall where they may. Only no actual chips...
Well, it was a no go on the vodka . The bar didn't have potato vodka so I just got herbal tea instead. Hung out with a gal friend, and listened to a book reading from a photographer friend.
And.... I worked out at 2am.
A3-Stage 1
5 min warm up
Squat: 1/45/15, 2/50/15 (I did extra opps)
Push-up: 45% 1/BW/12, 2/BW/12 (HARD!!!)
Seated Row: 1/40/12, 2/40/12
Step-Ups: 1/10/15, 2/10/15 (I still don't think I'm doing these right)
Prone-Jacknife: 1/10, 2/10 (they're getting easier!)
Added: Calf rasies: 1/12.5/15, 2/12.5/10
Streches
.
Last edited by Tangerine : 03-29-2008 at 05:26 AM.
Reason: Forgot an exercise
Uhhhh. Thesis is drudgeing on. Spring break ends. Three more weeks until orals.
REST!
Cals: 1950, Carbs/fat/pro: 49/22/29
Tuesday
I got my butt to the gym early 8am. I think that's a record.
B3
Warm-up from book
Deadlifts: 1/40/12, 2/40/12
Dumbell Press: 1/12.5/12, 2/12.5/12 (these are soooo hard for some reason)
Lat Pulldown: 1/50/12, 2/50/12
Lunge--- (changed to split squat for the sake of my wobbly knee for now): 1/5/15, 2/5/15 (higher reps to get used to the movement)
Swiss Ball crunch: 1/BW/12, 2/BW/12 (these are STILL too easy )
HIIT on ellip: 15 min, at 2 min intervals. 3 and 8 resistance. approx, 150ish cals burned?
What version of the Swiss Ball Crunch are you doing? I found them to be really easy as well. I started doing the arms overhead version with added weight and they became more of a challenge. You could also try making them harder by putting your feet on a bench instead of the floor.
Otherwise, your workouts look great.
It's saturday afternoon, and now I know why I have avoided the gym between the hours of 10am and 8pm... too many people. Argh.
Ok so here is how the past few days have looked. I had a big screw up, imo, with my eating. Some of you might have read I had an eating disorder (in another post). I'd say it's 95% better- but as anyone who has been effected by one knows- it never really fully goes away. Just waits till your frustrated to poke its nose up. I've been what is called recoved for a year and a half. Took FOREVER to get there.
I binged. Felt like crap. School, work, life stress.... uck.
Cals: 2540 Carb/fat/pro: 43/37/20
Friday:
HIIT on Ellip. 18 min : resistance 2-8, incline 7-13. 2 minutes light, 1 and a 1/2 hard.
7 minute cool down.
Stretches
200ish cals burned?
Thai Message . For my knee and back. whoo hoo. Felt good/hurt, but that's how that sort of message works.
Cals: 1800 Carb/fat/pro: 48/22/30
Saturday:
A4-Stage 1
*started wearing a knee brace during workouts to help support my wobbly right knee- seems to be helping.
5 min warm up and 2 1/2 minon elliptical.
Squat: 1/45/12, 2/50/12 (I feel like I'm finally getting the hang of these- but still felt like giving out on the last two of the last set)
Push-up: 45% 1/BW/12, 2/BW/12 (Slightly less Hard- but I still hate them).
Seated Row: 1/40/12, 2/40/10- 2/30/2 (I wish they had 5lb increases on these machines)
Step-Ups: 1/10/15, 2/10/15 (I think I'm getting better, I'm really trying to feel it in my butt).
Prone-Jacknife: 1/10, 2/10 (still getting easier)
15 minutes HIIT on the stationary bike. The bike kicks my ass. I was dripping with sweat. level 4-8... 60-89 um RPM?
100 cals burned- who knows?
Streches
Cals: ? Carb/fat/pro: ? (we'll have to wait and see).
String bean Tangerine
. Now I could always lose inches, because I'm not rail thin either. 
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