Yes, you can absolutely do this workout at home. The book offers plenty of substitutions for the home trainee. I'm almost done with the program, less than 10 workouts to go and made great progress doing it at home since September '11.
fitmom: But your bf% is totally rad, and I want it, so we're both jealous. I'm getting sloooooowly leaner (since I'm trying not to drop any scale weight in the process), but man, it's a long game.
stlrsgrl43: For phase 1, I did 3 workouts a week, so it took me 6 weeks.
Finished stage 2 and took 4 days off, because I was feeling pretty worn down. Started stage 3 today, and WHAM! That was a really hard workout, even with the long rests between sets. I was less than thrilled with how little I was able to lift on the barbell row, but I did some chin-up practice before the NROL4W workout, so I am hoping I can blame it on that.
And the body weight matrix--ha! I got through the 24 squats & 12(e) lunges, and thought, I don't know what all the fuss is about! This is no problem! Then-- lunge jump #1. My legs said, "You cannot be serious" and just went wet-noodle on me. So for both matrix set #1 and #2, I had to do 2-4 jumping moves, take a micro-break, do 2-4 more, etc. My time for each set was about 3:45, and I can hardly imagine shaving it down much from there.
I am busy and a bit stressed these days working on a project that I need to have finished by the end of the month, so I think I'm going to take my workouts down to 2x a week until that's done. I think I'm going to need the extra recovery time & extra free time.
Sumire: The leaner you get, the harder it is to reduce body fat. I agree with you there. That's an awesome time for the BWM! Give yourself some time and you'll get faster. By stage 5, I was doing like 2:17. I wanted to get it under two minutes but never could. The lunge jumps always got me and the squat jumps killed me. I remember taking a few days off after stage 2 too.
I have only three more workouts left in stage 6! I can't believe I'm less than ten workouts away from finishing the program. It went by so fast. I finally feel like I've gained strength at this point in the program. I was so weak when I started. I'm taking next week off because I hear stage 7 is absolutely brutal!!
LindsB: Good for you, moving right along! The stages go by really quick. Funny that you should mention me giving a review because I was planning on posting something in here and giving my thoughts on each of the stages and the program as a whole.
Finished S2 yesterday, not a stellar performance after being on vacation.
Starting, S3 on Wednesday!
The good news, next Wednesday, got a private coach, to help me with squat form. My son, so it's free, even better! Going to go work out with his track team, I need the help and his girls, need some motivation!
These girls are new to lifting, so, the plan is, I will show up, get some help with the squat issue, and whoop out what I'm good at, and show the girls, lifting is a good thing, and don't be afraid of the iron!
For any of you that are past Stage 1- when you got to the "special workouts" did you just perform each exercise to failure at the weight you initially started at?
I was so excited to get out of Stage 1 so that I didn't have to do step ups any more (HATE!)...low and behold they are in Stage 2
Hey ladies! I just finished workout 3 and it went MUCH better than the first workout. I was able to do the prone jacknife (yay!) and I found a great place to do push-ups that has progressive lowering heights. I was sweating buckets and now my shoulders/chest are killing me so I think it went great.
Good afternoon Ladies, I did the very first workout in phase 1 today, I didn't find it too bad at all. I think working with a PT for the past 5 weeks doing strength/resistance training has helped alot though. I did however find the squats uncomfortable. Previously, I was doing squats against the wall with a ball, the barbell is just uncomfortable.
Group Question; for those of you a little ways through the program, have you found this program to help you lose wieght faster or in a better way? I guess I really want to know is if it's worth it?
HI. I completed phase 1 last year and then...fell off all of my wagons. So, now I'm back and working on diet first. 3 good weeks under my belt and now adding exercise. C25k on cardio days (Tues, Thurs, Sat) and I'd love to do NROLW on Mon, Wed, Fri). I know what the book says about calories and why. I've lifted for many years so I know the logic. I also have a lot of weight to lose (fat, scale weight, whatever you want to call it). But have any of you successfully completed this while on losing amounts of calories? I'm currently about 1400. I eat 1 carb a day (sweet potato or flourless tortilla) but I do a ton of veggies and 2 fruits a day. Lots of protein (about 110 g per day) and fat about 35% (in the form of flax seed oil). Am I nuts to start this now? Honest advice appreciated!!! Thanks!
I don't think you're nuts at all! Definitely re-start the program. I think it's entirely possible to do the program on deficit calories. 1400 is low though, especially for someone of your size. Are you able to lose on slightly higher calories (say, 1600)? I would definitely suggest eating a bit more on lifting days. I have always found that if I haven't eaten enough, it's hard to do my best in the gym.
(FWIW, my heart rate monitor tells me that I burn about 500 calories during the time it takes to do one of the NROLW workouts--after stage 1. Increasing your cals 200 or 300 on lifting days should still keep you in a solid deficit.)
Lunges Did anyone else have trouble walking the day after the lunges in workout B, Phase 1? I did workout B the first time on friday and I am still in so much pain.(leg & butt muscles) Is this normal? How long does it take to not hurt?
I'm so afraid to go higher. LOL! I'm sure you have heard that before. I lost 1.4 last week and my cals averaged 1319. So, I don't know really. See why I'm afraid? It's all so overwhelming!
I'm getting sloooooowly leaner (since I'm trying not to drop any scale weight in the process), but man, it's a long game.
