NROLFW (I hope I used the correct initials)

[pantsoffdanceoff]

I'm currently reading the book and I am really enjoying it and I look forward to starting the workouts.

Do you guys know of any blogs or previous threads where this is discussed? I'm trying to think of a good way to do the workouts at the gym without having to take the whole book. I might just make copies of the workout pages or something, I'm not sure.

If any of you guys have done this workout, did you see a big difference in your body? Did you also follow the meal plan?

Thanks!

[mrshandy]

I've never finished the plan, but started it and got to Phase 2 I think. I started marathon training which didn't really jive with it. I would like to do it again someday when a marathon PR isn't a priority.

I definitely did see changes in my body. I didn't really follow the meal plan, but I did start drinking protein shakes post workout (so yummy!).

I made a little binder and put copies of the workouts and the forms where you write your weights in it. I would take the binder to and from the gym. Didn't quite work out when I wanted to run to the gym.

[emjacobs]

I found a few blogs that I liked, I haven't started yet

mealsandmiles.com/new-rules-of-lifting-for-women-recaps/
treasureyourbeing.com/2013/01/26/new-rules-of-weight-lifting-for-women-overview/
prettylittlegrub.com/2013/12/17/new-rules-of-lifting-for-women-stage-one/

This has tutorials for the workouts: ironsisters.blogspot.com/2012/02/nrolfw-week-one-tutorial.html

[no0b]

I did this awhile back but didn't follow through to the end as I ended up focusing more on running... which wasn't the point of doing this program.

I made an excel spreadsheet of the exercises that carried me through until moving on to the next stage. Then I created a new sheet. I had an A + B workout sheet. It wasted a bit of paper but it kept me organized at the gym. I even included some descriptions if I felt like I would be fuzzy with the exercise at the gym. It was nice to be able to keep track of gains.

I did notice a difference and think it would have been great to follow through with the program but I will have to wait until running isn't a priority.

[pantsoffdanceoff]

Thanks everyone! I also take Bar Method 5 times a week. I've seen changes to my body with that, but I've kind of stalled. I've been doing that for a little over a year. I plan on continuing both. NROLFW for my workout and Bar Method for my sanity (it really helps me focus and I enjoy it so much).

I plan on taking "before" pictures. So hopefully when I am done I will be able to post "after" pictures.

[breezy8407]

I did it many years ago. I enjoyed it. I didn't follow the meal plan. I started with their calorie recommendations and wasn't losing any weight, so I ran my own numbers and started to lose when I ate less.

When I did the program I followed this forum and read the FAQ;s, etc:

jpfitness.com/index.php/forum/86-the-new-rules-of-lifting-for-women

[rondonalddo]

I use a workbook that I found linked somewhere. It has the calorie calculator and a tab for every workout. Google "nrolfw_log_sheets" and it's the first hit (I don't want to link it in case there is any concern over intellectual property infringement).

If there's a new exercise I haven't done before, I look up videos and then embed the best video in a Springpad notebook (springpad.com) that I use as my own NROLFW video library.

I keep a paper notebook to write down what I do at each workout. You can also print the worksheets, but I found that my kid tended to swipe those and a notebook is easier to find. I write the name of the exercise, sets/reps, and make sure I know the weight that I used the last time I did the exercise. If I forget my notebook, I can always type into the Notes on my phone or access my workbook with the Google Sheets app. I transcribe my notes from my notebook into either the Sheets app or Google Drive on my computer later.

I'm in stage 4 right now. I have seen results, though they're not OMGthemostdramaticresultsever. I've loosely been following the diet plan (by which I mean mostly trying to get that high amount of protein) for a couple months, and I've seen increased results due to that, I think. I suggest taking photos and measurements. Some measurements have changed and some haven't-- because while I'm losing fat, I'm also gaining muscle. If I remember right, I've lost an inch around my waist and gained an inch on my butt. But that's only if the measurements were taken the same way both times, which I can't guarantee. Anyway, I can tell especially in the places where I had less fat to begin with (my upper stomach and calves, for example). My lower belly pooch is also smaller.

Good luck! Sometimes it can really suck, but it's so fun to feel strong!

[boston340]

I'll be stalking this thread for info on NROLW! I have done phase 1 in the past and then kind of dropped off. I started back up yesterday though and am trying to figure out how I can do it successfully and run at the same time (even though the author is pretty against long stints of cardio). I'm determined to make it work! Maybe we can be accountability partners for the program?

[boston340]

Oh, and my quads are killing me today from lifting yesterday!

[texassmith]

They really need an app so you can just use your phone to record everything at the gym. I have the book but haven't cracked it yet. Someday...

[pantsoffdanceoff]

texassmith - I agree that they need an app. I've had the book for awhile. I just started reading it this weekend though, but I keep checking the app store for something related to it.

[spunkypenguin]

I've been doing it since about Feb and love it. I only did 2 days during Half Training, then bumped up to 3 days in April. I just finished Stage 3 this morning! I have been doing two days of running. I am starting my Marathon training next week, so I will bump up to three days of running (FIRST plan) and down to two days of NROLW. Starting in Stage 2, you run intervals after the B workouts, so I plan to do my track workouts that day. I have definitely seen changes in my body composition (not so much my weight, though) and my legs feel much stronger running (if only I could get my asthma to stop holding me back!)

I made spreadsheets and put it on my google drive, so I just look at it on my phone or tablet. I also have the kindle app (i bought the book on Kindle) in case I need to look at the pictures or anything...you could also just search youtube- I've done that once or twice to see if I was doing something correctly.

I haven't found any blogs, but I did join a FB group: www.facebook.com/groups/NROL4W/

I don't follow the meal plan at all. I was doing Whole30 when I started, but that ended and I fell off the Paleo wagon - maybe I should go back and re-read that section

[spunkypenguin]

May 27, 2014 12:55:20 GMT -5 pantsoffdanceoff said:

texassmith - I agree that they need an app. I've had the book for awhile. I just started reading it this weekend though, but I keep checking the app store for something related to it.

Some of the girls in the FB group have recommended an app called Jefit.  I like my plain old Google Spreadsheet, though.

[bostonmichelle]

I just started reading the book this weekend. I'm going to start lifting hopefully starting in July when I have a bit more free time. I'm probably only going to do 2 days a week though.

[emuni04]

I definitely agree with PP's suggestion of an app. That would be awesome.

I'm currently in my last week of Phase 2. I really like it, and have noticed a definite difference in my muscles. I am not following the nutrition plan, but am sticking with the workouts.

[sugarbear]

May 27, 2014 9:19:34 GMT -5 pantsoffdanceoff said:

I'm currently reading the book and I am really enjoying it and I look forward to starting the workouts.

Do you guys know of any blogs or previous threads where this is discussed? I'm trying to think of a good way to do the workouts at the gym without having to take the whole book. I might just make copies of the workout pages or something, I'm not sure.

If any of you guys have done this workout, did you see a big difference in your body? Did you also follow the meal plan?

Thank

This forum is devoted entirely to New Rules books.

The people there are awesome. You will even find Schuler and Cosgrove there to answer your questions!

[sugarbear]

May 27, 2014 12:50:55 GMT -5 texassmith said:

They really need an app so you can just use your phone to record everything at the gym. I have the book but haven't cracked it yet. Someday...

If you go to the forum that I posted above, there's a poster there who has made spreadsheets for all the books and programs. If you look around, or make a profile and post a log, then ask for help, you'll be able to find her.

[no0b]

May 27, 2014 12:42:21 GMT -5 boston340 said:

I'll be stalking this thread for info on NROLW! I have done phase 1 in the past and then kind of dropped off. I started back up yesterday though and am trying to figure out how I can do it successfully and run at the same time (even though the author is pretty against long stints of cardio). I'm determined to make it work! Maybe we can be accountability partners for the program?

For me it was devoting the time to both and figuring out a balance.  I have been considering starting it up again 2x/week.

I ::think:: what the author is getting at is if you want to see certain results, cardio is counterproductive (building muscle vs. attaining lean muscle).  I was doing it merely for the results so I stopped when I bumped up my mileage.  However, as we all know, strength training for runners is muy importante.  I'm thinking I'm going to start it up again and instead of focusing on big gains just focus on the overall idea of strength training as an aide to my running.  Sure, I might not get the results they boast but if anything it will be a good supplement.  

[runaways]

I just started Stage 4. I only do 2x a week and for me it's more something I'm integrating as I need to into my overall routine with the ultimate purpose of being a better running, so I don't do everything quite as written. But I think the moves are great I like that it's a good complete program that just tells me what to do everyday. I definitely see differences in my body when I'm doing it vs when I'm not, although I'm sure that would be true for any strength training program.