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New Rules of Lifting For Women – My First Week
In last week’s Wednesday weigh in I mentioned that I had just started the New Rules of Lifting for Women program. I thought I’d give you a little update on my first week on the plan.
First of all, in case you haven’t heard of it, The New Rules of Lifting for Women is a book that’s been around for a while. I actually bought the book a couple of years ago, and it became an excellent dust collector. I don’t even know where the actual book is! I bought the Nook version this time around.
The authors give lots of info on why weight lifting is so important for women, and what the benefits are. They put to rest any worries about “bulking up” (not gonna happen), and give you a SIX MONTH program of lifting exercises, plus a diet plan.
I’ve always liked doing the weights at the gym, but I was never really sure that I was doing them right. And I certainly didn’t walk over to the scary free weight section! All those guys strutting around, grunting and throwing weights – eeek!
But I’m 40 now – time to put my big girl panties on! So last week, I printed out my little sheet with the exercises I needed to do, and I headed to the scary section of the gym.
The New Rules of Lifting For Women – The Basic Program
You see - this book’s program doesn’t use ANY of the machines that you see so many other women using at the gym. None.
What they do give you are instructions on how to do each and every exercise, modifications on the ones that can be a bit difficult, and the number of reps, sets and rest time for each one, all laid out for you.
There are 7 stages in the whole program. Stage 1 is the longest (I believe). I honestly didn’t read the other stages yet because I didn’t want to psyche myself out.
In Stage 1, there are two different workouts – A and B. You alternate between each until you’ve done 4 rounds of each workout. This takes between 6 and 8 weeks, depending on whether you go two or three times a week.
Here’s the very first exercise I had to do on my first day:
Except I could only do it with 5 pound weights on each side!
I was actually nervous walking up to the rack. I didn’t know what the heck I was doing! But I eventually found the barbell, and added the weights. I ducked my head under, and stood up. And I did it – I did the squats!
I felt a little silly, but mostly I felt - empowered.
Then I went through the other 4 exercises, which hit all the muscles in my body. Yes, every single one. I know this, because the next day, EVERYTHING hurt!!
On Thursday I went back for more torture for group B. I was doing great until the end, when I had to do lunges with dumbells. OMG – lunges are the work of the devil! I couldn’t even do the 15 reps I was supposed to do, and my legs were killing me.
I loved it all.
I also started following the eating suggestions in the book for the most part. (I’ll explain why “for the most part” later.) I stopped eating the frozen meals a la Lean Cuisine, and I cut my Weight Watchers ice cream – a – night habit. I am trying to eat about 150 grams of protein a day, and so far it’s working really well.
I’ll talk more about my meals after my weigh in on Wednesday. But I’m happy to report – so far, so good!
See you Wednesday!