This made me feel a bit more confident in my decision.

I have had several people tell me that I shouldn't switch programs because if I want to loose fat all I have to do is lower my calories and there is really no difference in the type of workout I do.

I have found that position hard to swallow. Gaining muscle and losing fat are very different goals and it just seems logical that using the same program to achieve both is a very inefficient way to do it. Not necessarily impossible, but inefficient. Quite frankly, if I am going to work out till I feel like I am going to puke (see yesterdays post) I want it to be the most efficient program possible!LOL

Well, after reading Alwyn Cosgrove's blog today I felt better. Specifically this snippet:

(BTW- I am NOT a believer in the notion that the only difference between a fat loss program and a hypertrophy program is diet).

For example - the New Rules of Lifting for Women is an overall "general fitness" book for women where we tried to explode some myths as regarding women and weight training.

But it's not a sports conditioning book - nor is it a fat loss program or a pure strength program. Although it will work reasonably well for these - it's definitely not designed purely for any of those goals.

I'd write a different program if the goal were primarily fat loss

Enter...NROL Fat Loss Program...

Best HIIT EVER!

I did a killer HIIT workout today. I have done HIIT inthe past and never been as wiped out as I was half way through today. I started doing HIIT as Alwyn describes it in this article.

For my warm up I did 5 minutes of hula hooping and then three rounds of 1 minute heavy work and 2 minutes active rest of jump roping, followed by 5 minute cool down of more hula hoping.

It was down right brutal and fun at the same time. I have been dying to learn how to hoop and jump rope. I am so excited to be able to work those things into the HIIT I really need to do!!

Now if only summer wasn't coming. It is just barely April and it is already 85 degrees outside.

NRoL4W - Should I continue??

Stage 1 came to a close today!

So here are a few observations that I have made about the last few weeks of NRoL4W.

1. The things that saw significant improvement were Sqauts and Deadlifts. I think the reason for the improvement was less because I got stronger and more because I didn't start with enough weight in the first place. After all I carry around 235lbs so my lower body has some hidden strength from that alone. I did not increase my squat strength by 75lbs. in 6 weeks!

2. The things I made moderate improvement on were Bent Row, Shoulder Press and Pullover. These improvements I do think are strength gains. I was pretty challenged on these from the get go.

3. The things that saw NOT A LICK OF IMPROVEMENT were Push-ups, Step-ups and Lunges. Push-ups, I have a new approach to those and I think that will work well. But Step-ups and Lunges are evil. I am wondering if they are even appropriate exercises for someone that is overweight. If I had improved at all I would not be wondering if this. I need to do some work on my balance! Looking ahead in NRoL4W I am seeing more and more things that I don't feel I should be doing yet.

4. My body image has improved and my posture in much better. I feel stronger even though I am not really all that stronger. I guess I am more confident in my strength.

5. My diet has improved. (As long as you are not counting the last few days!) I am not overly thrilled by all the meat I have been eating but I have not gotten sick from it so that is definitely good. In the past too much animal protein caused my Fibromyalgia to flare up so I was concerned about returning to a carnivorous diet. I would be happy with less soy in my diet but soy protein powder is about all I can have. Pea, rice and hemp protein are either too expensive or too nasty!!!

I am wondering if a program like NROL Fat Loss might be better. I want to lift heavy and workout hard but I feel like I am carrying around too much weight at the moment.

I am coming to the realization that it may be counter productive to try to do a "strength building" program while eating a diet that is focused on weight loss.

I guess I am looking for the most efficient route (not easy, efficient! The most bang for my buck, so to speak.). If I am going to work as hard as I do I want to see the specific results I am looking for. Those would be weight loss, focusing on losing fat and preserving the muscle I have. Increases in strength would be nice but I think I need to turn my focus away from that at the moment.

All things being equal and diet in check, will I see better results from doing a fat loss program (NROL Fat Loss) or a strength building program (NRoL4W) working at a calorie deficit? (And I am talking a reasonable deficit not some crazy 1000 calorie diet, LOL)

I feel like I am spinning my wheels. I am not expecting to drop 10 pounds over night but nothing in 6 weeks?? I have lost a few inches here and there so it hasn't been a total waste of time. Don't get me wrong. I think it is an excellent program and I had a blast doing Stage 1 (well, all except the lunges! LOL). I am just wondering if it is the right one for me to be starting with since my goal and the purpose of the program are different.

When I started NRoL4W I promised myself that I would stick it out. At the same time, I really don't want to work on a program that isn't right for the next 5 months. I think I may be in a better physical position in a few months on a targeted fat loss program to come back to NRoL4W.

I just called the bookstore in Daytona and they have NROL on hold for me. I am going to go get it tonight and look it over. Maybe after I compare the two programs things will be clearer. Or I will still be dumbfounded. Who knows?? LOL

NRoL4W Stage 1 Workout A8

Squats - 3X8 @ 74lbs.

Push ups - 3X8 @ 45 degrees

Bent Row - 1X8 @ 63lbs., 2X8 @ 68lbs.

Step up - 3X8 w/ BW

Knee up - 2X15, 1X12

My Eats:

Spark People says:

2,321cal

78g fat

263g carb

145g prot

NRoL4W Stage 1 Workout B7

My workout:

Deadlift - 3X8 @ 98lbs.

Shoulder Press - 3X8 @15lbs.

Pullover 1X8 @ 20lbs., 2X8 @ 25lbs. (I finally found my max on this. Twenty-five pounds was quite a struggle. I am not sure I could have done 1 more rep.)

Split Squats 3X6 w/ BW (I will be subbing split squats for lunges for a while. I will also be adding some hip flexor exercises and stretches.)

I totally skipped abs today. By the time I figured out a lunge substitution I was worn out. I will add some abs in tomorrow to make up for it.

My eats:
My calories were much higher than they usually are. Although, technically I should be eating 2300 cal on workout days, so I guess it is okay. I was craving some major protein today, as I am sure is evident by the, insane, 225g of protein I ate today.

Spark People says:

2,374cal

53g fat

254g carb

225g prot

NRoL4W Stage 1 Workout A7

My Workout:

Squats - 3X8 @ 74lbs.

Push ups - 3X8 @ 45 degrees

Bent Row - 3X8 @ 63lbs.

Step up - 3X8 w/ BW

Prone Jackknife - 2X8

Knee ups - 1X12

My food, Spark People says:

1,998 cal

44g fat

214g carb

173g prot

Took a few days off

I took a few days off of NRoL4W. I was getting a little burnt out!! I do Stage 1 A7 tomorrow and I am hoping I will be refreshed and ready to kick butt.

NRoL4W Stage 1 Workout B6

Food is going first today because I haven't worked out yet!

Today's Food Log

Breakfast - protein shake with blueberries and soymilk, banana

Lunch - 3.5 ounces tuna with onions and yellow mustard and 2 slices of whole wheat bread

Snack - fruit salad(pineapple, apples, grapes and strawberries)

Snack - 3 oz round steak, 1/4 cup hummus, rice crackers, cut veggies (carrots, snap peas, cauliflower and turnip root)

PWO - protein shake with soymilk and blueberries

Dinner - salmon and round steak, salad with walnuts and dried papaya, hummus and chips

Spark People Totals:

1,822 cal

52g fat

195g carb

153g prot

Is it possible that I finished the day NOT eating enough carbs??? I double checked everything and it all looks right. Guess I had a pretty good day.

My workout:

Deadlift 3X10 @ 93lbs.

Shoulder Press 1X10 @ 12lbs (e), 2X10 @ 15lbs (e)

Pullover 3X10 @ 20lbs

Lunge - I didn't think it was possible....to hate lunges more than I did. But it is. I pulled a muscle on my first lunge. There has to be a substitution for these things. I simply can not do them.

Swiss Ball Crunch - Holding the position for these hurt my quad so I substituted hip up for them. Honestly I felt it was a much better workout than the swiss crunch. I have always had a problem doing crunches correctly though...

The boys and I made hula hoops today and practiced with them for about 5 minutes. Doesn't sound like long but try it sometime!!!

NRoL4W Stage 1 Workout A6

I am having a hard time recovering between sets. I start off okay but by the time I get to the last two exercises I am needing 2 to 3 minutes. Hopefully that won't impact my progress. And, of course, since I don't use weight on those last two exercises there is no where for me to go but up.

Here is todays workout:

Squats 3X10 @ 35(e)

Push-ups 1X10 @ 45 degrees, 1X8 @ 45 degrees, 1X10 @ 45 degrees

Bent Row 1X10 @ 58lbs, 2X10 @ 63lbs

Step Up 2X10 w/ BW

Jackknife 1X12, 1X8

Todays food:

Breakfast: Steel Cut oats made with water and protein powder, blueberries, banana and a little bit of sugar on the oatmeal

Lunch: Goat Cheese Gouda and chicken breast on 2 slices of whole wheat bread

PWO: protein shake made with soy milk and blueberries

Dinner: chicken breast, protein bar

Snack: (okay not really a snack!) carrot cake batter (not a lot, just liking the spoon but trying to stay honest!)

Spark People totals

1,886 cal

49g fat

196g carb

164g prot

NRoL4W Stage 1 Workout B5

I have been neglecting my blog lately. BUT I haven't been neglecting NRoL4W.

My eating has not been that phenomenal but I am getting back on track!

Here is my workout from Wednesday.

Deadlift 3 X 10@ 88lbs.

Shoulder Press 3 X 10@ 12(e)

Pullover 1 X 10 @ 15lbs., 2 X 10@ 20lbs.

Lunge (I did static lunges this time) 2X10 w/ BW (Have I mentioned that I hate lunges! LOL)

Knee-Ups (My ball and I are not getting along right now!) 2 X 12

Yesterday I did HIIT for 20 minutes. I will probably take today off. I am very tired and still a little sore. A6 will be tomorrow. I am SOOOO ready for Stage 1 to be over.

NRoL4W Satge 1 Workout B4

Today really kicked my butt!!!

Deadlift 2X12 @ 88lbs. (My grip strength is going to get in the way of me increasing weight anymore. I am going to have to look into gloves or something.)

Shoulder Press 2X12 @ 12(e) (Why are these things so hard!!!???)

Pullover 2X12 @ 17lbs. (I had my hands positioned differently today and this exercise was tons harder. I am going to have to remember today's grip and use it next time!)

Lunge 2X12 w/ BW (Well I did all of them. It wasn't pretty but I did them. I had to stop half way through each set and rest but I finished all 24 of them. Have I mentioned how much I hate lunges?)

Swiss Ball Crunch (I didn't do these today. My core muscles are so fatigued from all the coughing I have been doing I figured this would be more counter productive than anything else.)

Food Log:

2,232 cal

87 gr fat

225 gr carb

143 gr protein

Here are my totals from Spark People. My fat was high today. I probably over estimated the Olive Oil and Earth Balance I used at dinner so it probably isn't as bad as it looks. Calorie wise I did well. 2300 is my "workout day" amount and this is the first time I have even come close to reaching it.

NRoL4W stage 1 workout A4

Well I probably shouldn't have, but I worked out today. I feel really good though so I guess it isn't all that bad. I got the flu on Monday which quickly turned into bronchitis because of my asthma. By yesterday everyone in the house had the flu! WooHoo!

Anyways here is my workout today...

Squat 2X12 @45lbs (now that I have form down on this I will be bumping up the weight considerably next time!)

Push-up/45 degrees 2X12 (I was shocked that I did these with such ease! I thought that since I was sick I would totally suck at them today. I will be moving my bar down to 30 degrees for the next workout.)

Bent Row 2X12 @ 58lbs (These were challenging but no more so than last time.)

Step Up 1X12 w/ BW on the bench (I needed assistance with balance so I cheated a little on these but it was a significantly better workout than the sissy little step I had been using.

Jackknife 1X10

As you can see I sort of ran out of steam towards the end. On a normal day I would have pushed myself through the last 2 sets but I figured that since I was still technically sick and probably shouldn't be working out anyways, I wouldn't push it. (more than I already had!)

I am really itching to start HIIT. I was planning on starting this week but then I got sick so I will hold off until next week. I know that HIIT isn't prescribed until Stage 2 but I have 90 pounds to lose so I am going to start it earlier. I figure it will be better than the steady state stuff I would normally do!

Today's Food Log:

Breakfast - steel cut oats with a little brown sugar and golden raisins

PWO - protein shake with soymilk and blueberries

Lunch - hb egg and pb

Snack - turnip and protein bar

Dinner - pasta with marinara and shredded chicken breast

Dinner - protein shake (made with water only, yuck!)

Spark People shows my marcos as

1,987 cal

47g fat

242g carb

143g protein

That puts me at the very bottom of my calorie range. I had no appetite at dinner so... My percentages were dead-on though!! 50/30/20 (C/P/F)

NRoL4W Stage 1 Workout B3

Today did not have a good start. I started having an asthma attack at around 3 am so I got NO sleep. I was finally able to sleep at about 6 and the boys let me sleep until 10am. (It is so nice having self sufficient children. And not having to get up to take them to school helps too!)

I started my day with a banana and a protein bar. Not exactly a breakfast of champions but considering all I wanted to do was sit on the sofa and eat nothing it could have been worse!

I decided I was in no mood to workout since I seem to have the cough of a 4 pack a day smoker but as I was getting dressed I had an attack of guilt and put workout clothes on instead. I am really glad I did. My workout was the only time so far today I could actually breathe. Go figure!

So here is what I did. Today was a good day!

Deadlift 1X12 @ 68lbs, 1X12 @ 78lbs (OMG does that actually say 78lbs!!! - I actually just had to walk back over tot he barbell and recount the weights. That ACTUALLY says 78lbs. I never would have believed a month ago I would be able to left 78lbs.)

Shoulder Press 1X12 @ 12lbs, 1X10 @ 12lbs (My shoulders have always been a weak spot for me due to various injuries. I wonder if I will ever have good strength in them??)

Pullover 2X12@ 17lbs (I think I have finally figured out how to keep my shoulder from locking up on this one so I will actually be able to increase my weight a bit. )

Lunge 1X12 w/ BW, 1X10 w/ BW (Have I mentioned previously how much I hate lunges?? Just in case, let me reiterate... LUNGES . F*ING . SUCK!)

Swiss Ball Crunch 2X12 w/ 5lbs over head

Now that I am done my cough is back but my lungs are open enough now that my inhaler might actually help now!

Todays Food Log:

Breakfast - Banana and Protein Bar (20g)

PWO - Spoy Protein powder (25g) with blueberries (1g) and soy milk (6g)

Lunch - Tuna (45.5g), 2 slices whole wheat bread (6g)

Dinner - Ramen Noodles, turnip root and tropical fruit salad.

My "asthma attack" is not an asthma attack. I officially have the plague! LOL I statred running a fever after lunch and it got progressively worse from then on. Which explains the crappy dinner I had.

Spark People says I macros were 242g carb (55%), 24g fat (17%), 124g protein (28%). Not too bad considering. My calories were only 1700 though.

High Intensity Interval Training How-To

NRoL4W Stage 1 workout A3

Squat 1X12 w/ 30lbs, 1X12 w/ 45lbs.

Push ups 1X12 @ 45 degrees, 1X11 @ 45 degrees (no improvement from last time)

Bent Row 2X12 w/ 58 lbs. (very challenging weight, will stick with that next time)

Step up1X12 w/ 30lbs., 1X12 w/ 45lbs. (I need to find a step in between the step and the bench, I am not getting good range of motion but I am not strong enough for the bench yet.)

Prone Jackknife 2X10 with ball at the knees (I will focus on moving the ball closer to my toes as the stage progresses.)

This session kicked my butt. My rest time in between sets was longer than it should have been and I got sick to my stomache towards the end. I think I need to wait longer between eating and working out.

NRoL4W Stage 1 Workout B2

Here is today's workout:

Deadlift - 2X15 @ 38lbs.
I just got a barbell set and it has made deadlifts so much easier (form wise) than with dumbbells. I can definately lift heavier next time. I was being conservative since I was having so many form problems before. Getting a barbell seems to have solved that problem. I will start with another 10lbs next time and go from there.

Shoulder Press - 1X8 @15lbs and 1X10 @12lbs.
These things are not my friend! I get fatigued so quickly doing them and then as soon as I stop I feel like I could do 5 more. I don't know if I should take a short break in the middle of each set and them finish up the set or if I should just go with what I can do at one time. I'd drop weight but I have yet to feel fatigued or sore the next day as a result of these??

Pullover - 2X15@17lbs
This was definitely my max weight on this and I will not be increasing it next time! I did it, but just barely.

Lunge - 1X15@BW and 1X8@BW
Lunges are evil and I hate them. Plain and simple. I also suck at them HOWEVER today was tons better than before and I can totally tell that my strength is increasing. I might even start using weights pretty soon!

Swiss Ball Crunch - 1X10@10lbs on chest, 1X10@15lbs on chest
Next time I will start doing these with weights overhead instead of on my chest.

Food so far today:
I had a major carb craving when I got up this morning so breakfast consisted of

Scooter Cereal (3g), soymilk (6g) and baked oatmeal (6g)

My immersion blender broke so there is no protein shake in the cards today for PWO so I will have protein bar instead (20g) and a shake for my afternoon snack.

Lunch consisted of a PB&J sandwich(15g) and a banana (1g)

Snack - 2.5oz roast (28g), whole wheat roll (6g)

Snack - protein shake (14g) with soy milk (6g) and blueberries (1g)

Dinner - Chili (19g) (Total = 125g)

I will probably have a snack tonight. I have some errands to run and then I will probably go running depending on how cold it is.

NRoL4W - Week 2

Today got off to a rough start. Instead of breakfast I spent an hour cleaning up a mess DH made when his jeans got caught on the tap for the worm composter, which then flooding the hallway with worm tea. If you don't know what that means than you have no idea what my next hour entailed!

So because of that I didn't eat until 10:30. Needless to say I have been off all day. I was supposed to run tonight but it is storming out and simply have no desire to get on the gazelle tonight. Since I began running the gazelle is less and less appealing! LOL I am going to check the weather in a bit and see if it has passed. I doubt it has. But who knows, it's Florida and the weather is Bi-Polar. (Maybe I should be posting this in my other blog! LOL)

Food wise, once I actually got to eat, was okay

Breakfast - 2 pieces baked oatmeal (12g) and a banana

Lunch - boca burger (18g) on whole wheat bun (6g) and 4 turkey meatballs (18g)

Snack - protein bar (20g)

Snack - almonds (6g) and chocolate (1g)

Dinner - pork tenderloin (40g), red rice (3g) and carrots

That gives me 124 g of protein so far. I will have a protein shake in a bit which will be another 20g, for a total of 144 g today. Only 16g shy of my 160 goal. Not bad for having a bad day!!

I just checked the weather and there is 60% chance of rain for the rest of the night so no run for me tonight.

NRoL4W - Stage 1 Workout A2

Today's workout was far more challenging than last weeks. I am slowly sorting out my weights. I am used to programs using more sets so the weights had to be lower to make it through 4, 5 and 6 sets. I am finding a real need to get heavier weights. I think I trip to Play it Again Sports is in the cards for tomorrow as I have maxed out the weights I have. It will be very cool to banish the 5 and 8 pound dumbbells from the rack!! I also really need to invest in a bar. The only problem is my tiny little workout space is not that conducive to a barbell. I think my bent row form would be tons better with a bar!

I did get a chin up bar from Walmart yesterday. It was only 11 dollars and according to the package it will hold 400 pounds. Now hopefully my 35 year old door frames will support my weight. I installed it at hip height just before today's workout so I could do an appropriate 45 degree push-up. It came with 2 sets of brackets so I will be able to move it up to a chin-up height as well. I think it will be a very useful gadget!

Today's workout consisted of:

Squats 2X15 with 20 pounds - I probably could have done more but the boys and I went on a 5 mile bike ride this morning and I am still having some lingering pain from a workout 2 weeks ago. (stupid Plie Squats From Hell!)

45 degree push-ups 1X12 and 1X11

Bent Row 1X15 with 20 pounds and 1X15 with 24 pounds - My lower back feels quit a bit of strain on this one so I really need to look into form here. If it wasn't for my lower back I could lift far more weight.

Step up 1X15 with 10(e) and 1X15 with 12(e) - This is another one that I am unsure of how to proceed. Right now I am using a low step but I am not sure if I should increase my step height or my weight first. Must research that as well!

Prone Jackknife 1X8 and 1X6 - My back gave out before anything else. I think I would do better with this one if I did it first. I am not sure how that would affect things if I changed the order of the exercises??

NRoL4W - Day 2

Today is a rest day so no weights today. After the boys go to bed I will be running as long as the weather is good. I am in Week 2 of the running plan. I am doing it on the Gazelle. I have decided that the middle day, which is today, I will run for real using the previous weeks interval times. I don't think my knees are quite ready for running for real everyday yet.

I really don't feel much of yesterday's workout with the exception of the prone jackknife. However, I am STILL feeling the Plie Squats From Hell that I did on Monday. I have a feeling the lunges I am supposed to do tomorrow will be pathetic. I was never good at doing lunges anyways. Perhaps it is because I can't think of anything nice to say about them EVER. I am fairly positive I would prefer to do more jackknives than lunges. But, alas, they work different areas so I can't justify it! LOL

I am not really looking too hard at my eating at the moment. I am eating really good, healthy stuff and I am finally starting to feel better but I am not watching my protein much right now. I am going to start tomorrow though.

My make ahead dishes for the next few days are:

1. Avocado Hummus (I posted the recipe already)
2. Quinoa Tabbuleh (Will post the recipe soon)
3. Egg cups with Breakfast meatballs - The idea is similar to an inside out scotch egg. (I will post the recipe if they are edible
4. More Baked Oatmeal (I posted the recipe already)

Dinner tonight will be Orange Sesame Glazed Chicken Breast, baked Spaghetti Squash with sesame soy dressing and green beans.

NRoL4W - Day 1

Today was my first day following NRoL4W. My eating was not on plan but it wasn't so bad, unless of course you count the brownies that were supposed to go to the mechanic but instead half of them got stuck in the pan!!!! (But we're not counting those are we!) I am not really planning on officially starting until Monday but I went ahead and started the workouts today since it was a weights day anyways. My post workout protein shake was quite good since I am no longer limited to water as a mixer. Of course "quite good" is in comparison to the weird gritty green stuff I was drinking last week. Same protein powder, just mixed in a more palatable way. It was really expensive so I am determined to use it!!! LOL (I am so cheap!)

The workout was crazy short, something like 20 minutes. I also don't think I worked hard enough. I know I didn't for my legs but I am still feeling Monday's Plie Squats From Hell and my adductor is killing me. So today's squats were done body weight only and only about 3/4 of the way down. The arm workout consisted of 60 degree push ups and bent rows. I can most definitely lift heavier than I did today on the bent rows. I will need to get bigger dumbbells before next week. As for the push ups, I need to find a better place to do them. I don't have a good place for 60 degree push ups and I am not quite ready for 45 degree push ups. The ab portion was prone jackknife on the ball. I LOVE working on the ball and I have really good balance on it but these things are down right evil!!!