Quick Question about New Rules of Lifting for Women
Hi! I'm interested in purchasing this book, however I have read in the reviews and on here that it uses a step, a ball, and weights. I currently have none of these and live in a VERY small studio flat so am only intending to get a set of free weights for now, and buy a heavier set when I feel I need them. Will I still find the book's routine beneficial without buying a step and a ball? Are there exercises I can do without the ball or step to get similar results?
I am within 10lbs of my goal so really just looking to tone up and get rid of some of the jiggly areas.
Yes, you can get by without the step and the ball. But both are fairly inexpensive at Wal-Mart, etc. If you have stairs in your house you may be able to use those, or just a box sturdy enough to stand on... I think NRLW is great program, though I'm not excited about their eating plan, so I ignored that.
Okay, thanks Pat. I am doing WW so not as concerned about their diet plan. I have a stepping machine so perhaps can use that since I know it's strong enough to take my weight. A ball would take up half my flat, LOL, so definitely not getting one of those. Thanks, I think I'll go order the book now!
This might be a bit dangerous (LOL) but when I lived in a studio apartment, I used my low coffee table for step ups
I'm not sure what your budget is, but you may want to look into a set of adjustable dumbbells (Bowflex makes good ones), you can shove them under the bed and have 5-55lbs worth.
I have another question! I just got the book today and I'm looking forward to starting the plan!
I don't have a ball so can I swap different exercises in the same category (hip flexion, for example) for a workout? Same goes for other gym equipment I don't have access to.
Edit: I just finished the first workout and erm... well, I'm not a total beginner, so even though I was sweaty I don't feel like it is going to kill me tomorrow. If I'm sore though I'll know it worked my muscles out more than I expected. The only thing I struggled with was the push-ups, I've never been good with them. I ate an Atkins protein bar afterwards but I don't really feel I earned it. Workout B which I will do Wednesday or Thursday looks like it might be more of a workout for me. I am doing it with 5.5lb (2.5kg) weights which is the most I've ever attempted lifting and heavier than any I've used before.
Thanks!
Last edited by freedomreins; 05-24-2010 at 12:49 PM.
Of course you can do another exercise in the same category. No NRLW police checking up on you. And you don't have to feel sore for the exercise to be considered effective. If you can't do regular push-ups, do them from your knees, or against a wall (standing up) or with your hands on a windowsill, or bench/chair... Work your way down to the floor.
Okay, thanks WaterRat. I guess I always thought I had to be a bit sore to know my muscles had been pushed! I can do about half the push-ups from my knees on the floor, just not the whole 15 per set! I'm looking forward to being able to out push-up my mother (sad on my end, but she has always been in excellent shape as she used to be an aerobics instructor)!
The great thing about NROLW is that even if you can't complete the set the first couple of times and you may not be sore the next day, you can track your progress by how your reps increase as you gain strength! I went from being able to do four full pushups to ten (not on my knees).
OK, I found this thread very inspirational! I just finished reading the book, but because of a tiny budget and tiny living space, I had decided put off starting the program until after the first of the year when I could consider joining a gym. But I don't have to do that! I could modify and adapt - crazy thought.
One thing to keep in mind is that some muscle groups are much stronger than others, so a single set of weights isn't going to be right for every exercise. In general, I can move more than twice as much weight with my legs as with my arms- currently need 80-90 pounds to challenge myself for deadlifts and squats, but can't do more than 50-60 pounds for step-ups/lunges, or seated rows, and would use no more than 15-30 for biceps/triceps work. Sorry but 5.5 pounds (or 11 pounds when you use one in each hand) will definitely not challenge you for lower body work; you would get more out of pure body-weight training.
Stick with it. I was rarely sore from my workouts and I didn't feel like I was getting much from the program, but it made a HUGE change in the shape of my arms. I wish I could say the same about my middle, but to be fair I wasn't 100% committed to the program since I was training for something else at the same time.
Quick Question about New Rules of Lifting for Women
And you don't have to feel sore for the exercise to be considered effective. If you can't do regular push-ups, do them from your knees, or against a wall (standing up) or with your hands on a windowsill, or bench/chair... Work your way down to the floor.
