Reddit reviews The New Rules of Lifting: Six Basic Moves for Maximum Muscle

First: you rock. 200 pounds is INSANE, nice work!

I've been really confused about this "starvation mode" myself. Let me give you all the info that I've found:

• Some people have given anecdotes that they found that weight loss slowed down and then increased again after adding calories. (Note: anecdote, and there no control for other factors)
  
• Some people have stuck through plateaus and the weight did eventually come off (again anecdotes)
  
  What I haven't seen is a scientific study that shows that not enough calories causes your body to somehow lose less weight. What I do know is that many people like the idea that they have to eat a certain number of calories (because they get to eat more!), therefore they are more likely to buy into the "starvation mode" stuff because they want it to be true.
  
  So take all that starvation mode stuff with a grain of salt. The best I've been able to find is that it's all anecdotal EITHER way. Whew.
  
  ---
  
  At this point, the reason you might be slowing down is because your body is getting used to things. Now this I have seen research on, AND I can confirm with my own anecdotes: Changing things up leads to faster weight loss:
  
  
• Zig-Zag your calories (e.g. do 4 days of high cals, and 3 days of low calories but have the total for the week equal what you're eating now in a week).
  
• Add exercise and eat back most of the calories (since you're already at the minimum caloric rate). So you asked the right thing by coming here.
  
• Add weight training: You can do this with your bad knees! Muscle requires more calories than fat so you will burn more energy even when you're idle if you have more muscle.
  
  Best of luck! My suggestion? Buy some free weights and read up on weight lifting. This is supposed to be a good book (I just started reading it myself).
  
  Add some cardio, even if it's just some walking. You'll get there. Find a cardio that you enjoy at least a little bit. As others have said, ellipticals are easy on the knee! Test them out first at a local store, you can get decent ones for around $400.

Sorry- that day got quite out of hand. (Not) incidentally, I have moderate-severe ADHD, with all the attendant issues with focus and follow-up. Though I don't have A.S., my husband does, so I've got a multi-faceted perspective on this issue.

I am learning to overcome the ADHD with a system I've designed for myself, from a few different things:

1. The Pomodoro technique. Basically, you set a timer for 25 minutes, and begin executing a task / objective. When the time goes off, you stop- even if you're not done- and re-set the timer for 5 minutes. You take a 5-minute break. When the timer goes off again, you resume your task, or take stock to make sure that's what you should really be doing. Here's the website, or download a cheat sheet.
   
   
   
2. Getting Things Done technique; I use the inbox / task flow / ToDo List methods. Combined with the Pomodoro Technique, it's a fail-proof system for ensuring I execute tasks in the order of highest priority, whether I want to do them or not. This system ensures I'm never wasting valuable time on inessential tasks, while elegantly preventing procrastination.
   
   
3. I keep a journal of what I'm doing whenever the Pomodoro timer goes off, below by daily ToDo list. It helps me see when I'm getting off track. The most valuable skill I've learned over the few months I've been doing this is the habit of thinking, "what am I doing right now, and how does it help me achieve my objectives?"
   
   
4. Also, an "Energy management journal:" I track my intake of food, sleep, water, and exercise. Though I don't do anything like graph the data, the act of writing it down holds me accountable, and increases the likelihood that I'll make wise choices. If I'm having an unproductive day/week, I can usually trace it to a preceding disturbance in one of the above habits, so I've learned to take care of myself, if I want to perform well.
   
   
   I recommend looking into whether any of the above could help with the challenges you're facing. My husband now swears by the Pomodoro technique; it helps him get started on larger projects, and also stops him every 25 minutes, so he's never hyperfocusing so long that he forgets to eat/sleep, etc.
   
   
   Speaking of body maintenance, the most important thing you can do for your overall well-being is exercise. Strength training is preferable, supplemented by cardio, but no matter what you're thinking right now, check out this book. Sticking to a regular weightlifting routine has improved my productivity far more than anything else ever did (even my Adderall prescription). When you feel physically better, far more things are possible. For further reference, check out these books, too.
   
   
   Tl,dr; Learn to manage your time & energy; you'll be better equipped to improve your own focus and follow-up. Meanwhile, your former therapist has no excuse.

SS is not the only system for beginners despite what /r/fitness will tell you.

It's one possibility for a beginner but if you can't follow the program for whatever reason it's going to be better to follow whatever program you can.

Other programs that would be ok to start on:

• Wendler 5/3/1 (you can add in whatever you want after the main lift so this might be preferable for people that get bored easy)
  
  
• The New Rules of Lifting
  
  
• Stronglifts 5x5

Re the gym problem, get the book New Rules of Lifting by Lou Shuller and Alwyn Cosgrove and do the beginner workouts. Watch some youtube videos on form and you'll be off to a great start.

WEIGHT TRAIN. And dude, you'll love it cuz you'll feel soooo powerful and kick-assy.

I follow a routine found in book called "New Rules of Lifting." It's my and my co-workers bible. There's also "New Rules of Lifting for Women," which is okay, but you know, I like the feeling of following a program designed for dudes, who gain muscle a lot quicker than us womens....Almost like I'm fighting the patriarchy one rep at a time.

Have fun! And congrats on losing all dat weight.

Read a lot. Learn all you can. Learn to use the free weights and how to do exercises correctly.

Here's a great starter for 12 bucks. Alwyn Cosgrove is legit. http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/158333338X/ref=sr_1_1?ie=UTF8&qid=1330998969&sr=8-1

Best of luck in reaching your goals! There is a lot to learn, but a ton of resources to help you.

I hurt my shoulder a couple of week ago actually so none at the moment =( But I was doing the bodybuilding routines out of this book. I can't find another similar program on the internet to link unfortunately, but it involves switching up rep ranges every workout. It keeps it interesting if nothing else. At some point in the future I'll try out 5/3/1 and RPT, they both look awesome.

I use The New Rules of Lifting. It includes a variety of different workouts for different purposes, including progressions allowing you to build up to heavier weights without burning out or injuring yourself.

New Rules of Lifting has been a HUGE boon in helping me understand the science behind what I'm doing. I've read both this one and the NROL for women as well. Highly recommend.

http://www.amazon.com/The-New-Rules-Lifting-Maximum/dp/158333338X

Several of your lifts have gone up. You've made progress! If you're not getting the results you're wanting, try switching programs. I've seen some great results using programs out of The New Rules of Lifting . Keep at it, self-improvement is never a waste of money.

Starting lifting:

> The biggest secret? Almost everything you need to know fits into two or three sentences, and a few pages for the implementation. I’'ll have most of it down before this article is over.

• https://medium.com/message/1049400ede28
  
• http://stronglifts.com
  
• /r/fitness
  
• New Rules of Lifting:
  
  > http://www.torontopubliclibrary.ca/detail.jsp?Entt=RDM2498453&R=2498453
  > http://www.amazon.ca//dp/158333338X
  
  A lot of people suggest running: not (entirely) necessary. Long-term lifting is better, but if you add a 30-60 minute walk almost daily, that's most of moving that you'll need. Add bicycling to work and you're done. Start lifting first, and add running later if you wish. I got better results in 3 months of lifting than 3 months of running (getting to 5K).
  
  For lifting, you may need a trainer for the first little while to make sure your form is okay and get into good habits, but after 2-3 months you can stop using them (or only 1-2 times per month for touch-ups/spot checks). Stronglifts (5x5) or NROL is all you need.
  
  For this:
  
  > I'm not destitute, but I had major job issues that really fucked up my finances for the medium-term.
  
  See /r/PersonalFinanceCanada/
  

The best book about how to lift in my opinion.

The New Rules

You may be able to borrow it from the library.

Recommend getting a book New Rules On Lifting and Mens Health Big Book Of Exercises.

NROL has a pretty solid program made by Alwyn Cosgrove. The big book is a good reference for movements.

• How did it go, how did you improve, and what were your ending results?
  
  PHAT was the most intense program I've ever done. Loads of volume, x5 a week training, it was just intense and the results were proper. I started ripping shirts, jeans, boxers... it was an unstoppable shredding mania. I didn't increase my lifts that much, but it was marvelous for bodybuilding.
  
  
• Why did you choose PHAT program over others?
  
  I was a regular at Layne Norton's simply shredded forum and the talk about x2 per week mix of strength and hypertrophy made lots of sense.
  
  
• What would you suggest to someone just starting out and looking at at this program?
  
  Don't do it if you are a newb (read the "The New Rules of Lifting: 6 basic rules for Maximum Muscle" first.)
  
  It's a very dedicated program, so tell yourself you're going to do it for a certain amount of time and go through with it.
  
  Respect the meso cycles.
  
  Eat and sleep well, the gains will be unreal.
  
  
• What are the pros and cons of PHAT?
  
  Cons: The time it takes, the volume of exercising, and the lack of gains towards your plateau.
  
  Pros: It's super dynamic, you go through everything. You see results really quick aesthetically and in terms of strength -- I was doing 40kg weighted dips weighing 90kg (6'2). You can alternate accessories all you want so it adds any component you want.
  
  
• Did you add/subtract anything to the program or run it in conjunction with other training? How did that go?
  
  I did PHD531, thinking of it... I'm not sure if the meso cycles are mentioned in PHAT. 531 talks about the progression to the strength part of your workout:
  
  Week 1: 5
  
  Week 2: 3
  
  Week 3: 1
  
  Week 4: Deload
  
  And the concept comes from Wendler's 531 strength routine (which is also great).
  
  
• How did you manage fatigue and recovery while on the program?
  
  Ate around 3000 cal/day, 30% Fat, 30% Protein, 40%, Carbs.
  
  Really respected micronutrient intake, water intake, and sleep.
  
  Also didn't drink alcohol for a whopping 6 months.
  
  Sleeping was key. You could really tell when it was lacking during a workout... shit, you could tell if you had sex too recent to the workout too now that I remember.
  
  Overall, PHAT (or PHD531) was by far the best time I ever had at the gym.

Let's see...for Tu/Th/Sat you're saying kettlebells and Tabata? (intervals of 20sec/10 secs?) If it's a real Tabata workout where you're doing all out for each 20 secs, you should only do that once a week. Kettlebell training counts as weight training. To fully comment, I'd want to know your whole routine, but I'd maybe do one day for KB as a full body workout (I'd say NOT your tabata day) add in your strength sessions from there. Does that make sense? I love this book: http://www.amazon.com/The-New-Rules-Lifting-Maximum/dp/158333338X for great tips on what exercises you should use. I recently rented the eBook version from my library :) Let me know if you have any other questions. It's hard to do a complete program without doing a consult and all, but I'm happy to give you some quick tips to get you off on the right foot :)