New rules of lifting "supercharged"
 

The new rules of lifting "supercharged" is being released tomm dec. 27, is anyone planning on starting this program. I finished NRLW over a month ago. I have lost 60 pounds since january but gained 10 back last month after a trip to florida and have been having trouble getting back on track. I loved NRLW and am excited about starting this new program. Who's with me???:carrot:

I saw where this was coming out. I'm almost done with the New Rules abs program and completed the women's program back in April. I may do the Lifting for Life book next and then this one. I'm such a fan of this series, seriously. I've had great success with them. Let us know how it goes. :)

Well turns out that Barnes & Nobles didnt get the book in so i bought it on itunes and am looking it over on my ipad which actually works out better because it has videos of some of the moves. I have the abs one but havent done it yet.

I'm in! Got it on my iPad and started it Monday!
The videos are super helpful, too.
It's my first time on any NROL program and I have to say...boy am I sore! And I started at Basic level I....But that means I can only get better!

I do it all at home - cable pulleys were an issue but I found resistance bands with d handles for pull downs and such. Mine have a separation between them so that you can pull each arm independently. I just loop up over my squat cage (new/ early bday purchase) and pull away!
I was leery that the lack of cardio would mean I wouldn't lose weight. Ummm, nope. My heart rate monitor says I trained in zone 3 just as if I was doing HIIT on elliptical. Soooo...guess it's gonna work!
I'm w/ fitmom (Love that quote), in it for the body fat% reduction, not scale number.

So glad someone is joining me, I started at basic 1 as well but like I said I went through the new rules of lifting for women and finished that up in october. I fell off the wagon after 2 trips to florida and the holidays but back on track now. I noticed on NRLW that I pretty much came to a stand still on weight loss but I was getting smaller(losing inches) so fat % loss was definitly happening. I am also sore but going back in the morning for B.

stlrsgrl:
I was still sore by workout time (1700ish w/ DH when he gets off work) - but I read your post this am and figured - if she can do it - I can, too!
By noon my quads were better then my hammies started screaming. I checked out the boards (for the book) and figured out that I did the step up AND the box jump wrong. Note to self: Do not jump (or land) from tippy toes-use the entire foot. By starting/landing from toes, I was using my quads and not my hammies/glutes. I also noticed that is how I go up and down stairs - on my toes. When I change and use whole foot, my glutes and hammies engage. Who knew?? It's like I'm learning to walk all over again.:D
I stretched extra before and after (that dang foam roller hurts) and went slow and made sure I really really warmed up/stretched out. My pushups were better. Still can't do them on the ground but my front elevated ones ( I do them on the side of squat cage) were cleaner and I didn't have to pause this time - so counting that as a victory! On Friday I will lower the bar - eventually I will make it to the ground!! Hope you made it through okay and are up for Friday's "A"!
We got this!

I find the more i move, the less sore i am. I can 10 normal pushups. My biggest problem is my wrists are weak. I plan to see this all the way through. I dont have a foam roller tho

I'm doing NROL4W right now, I didn't know they had a new one coming out!

What's the program like?

well I just started basic training 1 and so far is stuff like push ups, planks squats but when u get further into it you have workouts A,B,C & D and its a year long program so alot longer than NRLW

@StephanieM
I bought the NROL4L, then found out a few days later that Supercharged was coming out. So I bought it as well and have only done 2 days of Supercharged. Day 3 today!
It starts with Basic Training Phase I-IV. Each has 5 levels within each phase so you can pick the level you are at and advance through levels as needed. Each phase takes 4 weeks if you don't miss any. So - that's 16 weeks of BT. He says if you are still seeing improvement you can repeat BT again with higher level OR you move the Hypertrophy (more phases and levels) and finally to Strength and Power (more phases and levels). So - it's a year long commitment. Which is something I really need - I tend to want stuff right now, rush through weight loss, get to goal weight, then 'celebrate' with food and gain it back.... So this time I'm getting fit - slowly but surely!
One of my favorite quotes: Skinny girls look good in clothes - fit girls look good naked! That's my goal this time!
I think he mentions in the book that if you have already done one of NROL you can start with BT Phase IV, then go straight to hypertrophy. It pretty much allows you to determine your own level of fitness and start from there. There aren't as many choices when you first start - gotta get the basic form/movements down first. Crawl before you walk, I suppose!:D
Very little on nutrition, either, and I appreciate that! I have that part down (said as she drinks her protein shake;))!

Oh - I figured out a way to do it all at home, too!

Hope that helps!

Thanks for the info!

I've done the first 3 stages of NROL4W and I started over again after a month off. I'm getting kind of bored of it though and was looking for a new lifting routine.

I'm still plugging away - the soreness does go away if I do light cardio for 20 minutes on off days. By light I mean I never get my heartrate above 120. Just getting blood flow through the muscles. And pushups are getting better!

Yea me too, I actually did 15 normal pushups in a row on monday. I will be done with basic training 1 on Wed. Then moving on to basic training 2. I need to start doing cardio on off days as well. I am going to get my treadmill out of storage today. I had to store it to make room for christmas tree. I go to the gym for my workouts but sometimes I would like to just walk on the treadmill and not have to go to the gym to do it.

Yeah, I started doing light cardio on the off days to alleviate the soreness. It works! Weight loss has slowed down but I figure that's okay - so long as I'm maintaining muscle - that's what counts. The flab will eventually be gone!

How is this program going for you guys?

Stephanie, I love it, I just started basic training ll last fri but didn't have val-slides, I got some yesterday so we will see how that goes those push-aways are going to be rough. Are you still doing NRLW?

stlrsgrl43, I ended up buying the book online this morning! The idea of picking and choosing and customizing the program and the different levels seems really intriguing and I couldn't help myself. Plus, I needed a change.

I've been reading it for a few hours now, hoping I can get enough info to do my first workout today! My weight is getting low enough that I need to seriouslly start strength training again or else I'm scared I'll end up skinny fat.

Stephanie,

I love it, too! Got my hubby doing it with me so that helps! He hurt himself during the 2nd workout so we restarted the count on the next week. So - I'm behind strlrgrl by a week. Monday starts Basic II. But we have been increasing our levels during level I. I can actually do 5 'real' pushups now. He's doing some fancy T-pushup.... Romanian deadlifts started, too! I feel like a big kid now that we get to use the bar w/ weights!

Stlrsgrl43: For valslides: I used hand towels on my wood floor...the exercise wasn't as difficult as I thought. Way not as bad as the side plank v leg thing! And I still look like a marionette doing carioca during RAMP. I know - I can see myself in the mirror. Sadly, I have no coordination.
BUT - I finally have good squat form - learning while facing a wall helped SO SO much. That first day I liked to have killed my quads and knees doing them wrong.

Way too much reading to do the workout yesterday! I started building my workout today and I'm making a spreadsheet for it. I'm going to do my first workout tomorrow :)

Oh man, so I decided to do a run through of the RAMP warm up today. Just because there are so many different things and I wanted to do a practice of it all so it's more seamless when I actually workout tomorrow.

It took me about 18 minutes and I burned 102 calories. I didn't do the carioca at the end though. Wow! It definitely gets your heart rate up. Or maybe I'm just out of shape from my two weeks off of working out since an allergic reaction I had that covered me in hives. I couldn't work out because the hives would break out again, and then the second week I was tapering off the prednisone and it was making me feel horrible with anxiety attacks.

Either way, I'm out of shape. Tomorrow will be fun!

I still can't do the dang carioca...I actually tripped myself and fell on the second workout:o

I take the time and do the RAMP thoroughly. It's worth it to make sure everything gets stretched and warmed up. It takes me about 16 minutes, burned about 100 the first time, now I burn around 50-60. So getting better at it, I suppose! Before I even start the RAMP I actually get on my spin bike and pedal for 8-10 minutes at heartrate between 115-120 to pre-warm up! But I'm over 40 so I HAVE to! For the actual workout part - 60 minutes once I know the exercises. Then stretching for another 8 or so. Yesterday I changed a bunch of exercises - the workout part took 80 minutes- and I had already watched the videos and thought I knew what I was doing. The Romanian deadlift with row had me puzzled. It just felt awkward. Watched the video 2x more times and finally by the 2nd set, I figured it out.
I like the program, though, no chance of getting bored when the exercises keep changing. And it makes me really feel like I am progressing when I go up to a level in a category!

Tomorrow is another workout! Yea! My new gloves came in the mail today. Love the versa gripps!!

Is this something that someone new to weight lifting can do? Or is it better for more advanced people?

2FatCats, I did the carioca but really, really slowly, haha. Yeah, I'm really liking the program too!

TheLauren, I started out weight lifting with New Rules of Lifting for Women. I find these books are great because they explain so much. If the exercises confuse you, they explain each one in detail and you can also look up videos of the exercises to see how they look being done.

I had my first workout yesterday, it was tiring but great! I really enjoyed it! I have a bit of DOMS today, which I noticed as I got up this morning and went to the bathroom and it hurt to sit on the toilet.

I'm going to run on the treadmill at my in laws today for a bit to help loosen up my muscles.

2fatcats, CONGRATS on the pushups, I found some slides at walmart for 10$. Using them hurts my wrists a little but I'm hoping they will get stronger. The only thing is, doing these workouts tends to make it harder for my weight to drop but if I get smaller and stay bout the same, I will be happy.

Stephanie, I was sore like that at first as well, it sucks but doesn't last long

Lauren, Anyone can do this, it is set up in levels so startiung at the first level would be good for a beginner.

Lauren

I started with this program - haven't lifted a weight in YEARS~ like 12...and even then I didn't know what I was doing!

Strlsgrl: My weight is slowing down- but my measurements are still changing! WOOHOO! Goodbye fat, hello muscle!

Stephanie: I had that problem because I was doing squats wrong. Face the wall, feet almost touching and do it that way. It forces you to use your glutes/hammies and a little quad. Here is a link to youtube or just google squat facing wall. http://www.youtube.com/watch?v=DecClubtgcM

Used the versa gripps today - Wow! What a difference! I have tendonitis in my right hand fingers (trigger finger and have had cortisone shot) so my grip gives out on weighted step ups, lat pull downs, pretty much anytime that I have to hold on to something! This time it didn't hurt during or after - and I could use a lot more weight! Yea!

I did my B workout yesterday. I almost bailed on it because it was my husband and I's anniversary but then I decided I had to do it.

The warm up still kills me a little, still burnt over 100 calories on that part alone. I wasn't feeling this workout as much, but that was probably because I did it after our anniversary lunch which involved sushi and margaritas, haha.

Second A workout tomorrow, I'm pumped for it! I'm at the point where I can just start to see muscle definition in my arms when I flex and I really want to build some muscle/lose fat so I can look great when I start my new job in two weeks!

StephanieM!
Happy anniversary a little late!
Great job working out even when you didn't really feel like it - and on your anniversary no less!

The RAMP has gotten much easier - I am down to 40 calories for it! Just the dang carioca and high knee runs get my heart pumping! Workout B yesterday: For dynamic stability I tried the swiss ball rollout thingy. WOW - looked super easy in the video. Yeah...the ball doesn't really roll...unless I roll/fall off it. Sigh.
On a better note: I can do the side planks with my upper leg bent at the knee with no problemo! Kinda scared to look up the next level...
Oh - and the overhead reverse lunges...holding weight over my head was really difficult...on the positive - didn't feel it in my legs since I was so worried my elbows were going to crumple and drop the weight plate on my head.:D

2FatCats, th feel like I need to take advantage of the drive and free time while I have it! I start a new job in less than two weeks so my time will be limited very quickly.

I did my second A workout today, and I killed it! I was really tired and weak, but I pushed through on my intervals at the end and blasted some music. The music made me feel like I could have kept going forever!

Lunges are definitely my weak point, but I am getting better!

A new job is exciting (I hope)! I'm a stay-at-homer these days. I call it semi-retirement! ;)

I've taken to doing dang cariocas for a minute as my intervals. I WILL master them!!!
One more B workout and the hubby and I are on to phase II. We did A and B but counted it as a 'learning experience' then started the Phase timer. So - we actually did 7 of A, 7 of B.
I discovered yesterday that doing mtn climber on a stability ball is hard on my wrists. My weakest link is my hands - surgery on both wrists AND the right hand has tendonitis at the base of the fingers. My hands were sore enough to wake me up all night and still hurt this am. I think I'm going to have to figure something else out. Next in that category with same HF goal is swiss-ball jackknife. Gulp.

As I approach a new phase, it's time to reflect on Phase I results:
I wasn't sure how my body would respond to weights and still trying to lose those last lbs. So I have been monitoring my BF as well as scale weight to make sure I am getting enough protein and not cannibalizing my own muscles. So far, in month of Jan, I have gone from 115.5 lean body mass to 117.9! Started at 54 lbs fat, now @ 43. While the scale only showed 8.6, I actually lost 11lbs of fat!! WooHoo!
No matter how many articles, professionals and experts say that weight lifting is great for weight loss - until I actually saw measurable personal results - I was still a skeptic. SO SO glad the infamous 'they' were right!

2FatCats, I haven't worked since November 2011, I took my maternity leave a month before I was due because I was so sure she would come soon in a few weeks. She ended up being 4 days late! I've been home since then. It's been fun, but I'm kind of anxious to go back to work. The year off paid in Canada for maternity leave definitely made it easier to stay home.

I'm sorry your wrists are sore! I can't imagine how that feels. Mine get sore during push ups, but probably nothing like yours.

And that's great about the muscle you have built! It's not easy :)

Today was my 2nd B workout. Wasn't bad! I am burning less during the warm ups, but I did manage to increase weight for some of the exercises. My weight itself has gone up a little the past few days, but that's fine. I feel so strong and I am not too focused on the scale right now. I know I'm eating right, I know I'm getting in good workouts, and I know TOM is coming so there is no reason to stress about that.

2FATCATS, that jackknife is not too bad once u get the hang of it. I bought a ball and practiced at home before trying it at the gym, which is a good thing, takes lots of balance.

Do you guys workout outside of the program? I run intervals sometimes every other weekend when we are at my in laws, since they have a treadmill. This weekend we aren't going over there but I feel super antsy and like I need to do something today. I might just play some Just Dance to burn some energy and maybe a few extra calories. I just don't want to sabatoge my efforts by pushing myself too far.

For a while I was doing some cardio everyday, I feel better when I do but here lately, my energy level is pretty low but I need to start doing cardio everyday again. If you feel like your pushing yourself then try backing off a little but if you feel good about what your doing then I say "DO IT". You body will let you know what it needs.

I completely agree with Strlsgrl! Your body will let you know.
for the first week I did light, light cardio on off days just to get some blood flow through my muscles and help with soreness. Now that I am getting into the swing of things - I just workout on T/Th/Sa. I need the recovery time! The program is working so I figure why mess with it!
Hopefully when it gets more weight intensive, say in hypertrophy & beyond the weather will be warm enough (April ish) and I will start walking my dogs 3+ miles a day. It's a whopping 16 degrees but 'feels like' 1 degree out there right now. Brrr. So that will sorta count as light cardio...lots of hills and we walk fast!
I'm learning to let my body tell me how it feels.

Strlsgrl: have you noticed any weight difference, clothes fit different or body fat changes after you finished phase I?

Keep it up, ladies!

not really, When I did NRLW, I measured every month, I think I need to start doing that again. I have lost 8.5 pounds in january but I am on a 1500 calorie diet too and have been struggling to stick to it. Like I said before, it is very important to measure and weigh because you might be getting smaller and not losing

Can you do this program when you are really overweight? I am 5'6 and weighs 244 :/
What are your suggestions for nutrition?

stlrsgrl43, that's how I've been. I just feel like I need to do something on Saturdays! I have a lot of energy since I've gotten back into the groove of lifting. How did you choose 1500 calories a day? I aim for 1630. The great part about lifting is you can eat more while losing. I aim for 5 ish lbs a month in the hope that I retain muscle mass as I lose the fat.

2FatCats, I'm thinking the one day a week won't hurt, especially if I'm itching to get moving.

I woke up sick yesterday, thought I felt better today, had a killer workout, then started feeling the cold again. I'm going to take advantage of my rest day tomorrow and just relax and do some cleaning.

I'm very proud to say that I increased the weight in a few lifts :)

I think you can! Anyone can lift weights. I use this thread to calculate my calorie and macro needs and right now I eat about 1630 a day and aim for 122 ish grams of protein: http://forum.bodybuilding.com/showth...hp?t=121703921

Floprieto:

As long as your doc agrees, of course you can! Look at those folks on Biggest Loser- they are robust and lifting with the best of them!

As for nutrition - I use the bodybuilding.com guides, too. And make sure I don't go below my BMR (about 1450) so that equates to roughly about 1500-1550 calories. I could eat more (I'm tall) but I'm not normally hungry at this level. Sometimes I actually fiind myself eating when I'm not really hungry just to make the 1500 for the day!! All good things come to an end, though---Now I have started getting hungry the day AFTER I lifted. So I have started adding a more calories and cycling my carb/protein by eating a few more healthy carbs on workout days - and trading those carbs for protein on recovery days. I plan them all the day prior and weigh my food, too. Tedious at first but now I can eyeball pretty much anything down to the gram! I quiz my hubby and he always over-estimates. Sigh. If only....
My numero uno rule: I will not feel physically hungry. I just can't do the headaches, weakness, thinking constantlyabout when my next meal is coming and (according to EVERYBODY) the extreme crankiness!;)

Hi ladies! I thought I would stop in by and check out what's going on here. It's nice to know I'm not alone out there lifting. I wish I was going in tandem with you guys on Supercharged because you have obviously been great support for each other. I'll just use you all as my consultants when I finish NROLW and get into Supercharged. :D I am currently eating about 1300 calories per day and not getting the recommended amount of protein, which for me would be about 105 g per day. I've heard mixed information as to how critical this is. I notice you gals are eating way more than me. Any words of wisdom, scoldings, etc? :dizzy: Also, I will be doing Supercharged at home when I get there. What equipment will I need? I already bought a lot of stuff for NROLW, but am curious if I will own a complete home gym when all is said and done. At any rate, keep up the great work!