WTG Frosty on sticking to it. What are you doing for cardio? Are you doing the 20MAS?
I love L&S! It moves fast, but there is alot of info, opinions, and just friendship going on. I belong to a smaller team within the baord, Quad Squad. If you go to the site, and click on Member profiles, and then click on me, IslandMama Quad Squad #1, then you can see my before and 4 week progress pictures. I am now in week 9, but decided to hold off on pictures and stats until the end of my 12 weeks, for a more dramatic feel to my progress. If you look at my pictures, be kind. I am very heavy, and have a lot of fat to lose, but I was very happy with my 4 week progress.
Susan- I see so many people doing there cardio for an hour, barely breaking a sweat, going so slow. And I see people hitting the weights for 2 hours at a time. They will be working out when I get there, and still working out by the time I have showered and left. I am so glad I have found a way that is so effective.
Have great workouts girls. And go for the gold!
04-20-2001, 11:34 AM
General Body for Life Information
Must Have: Body for Life book by Bill Phillips
BFL eating program in a nutshell (see book for more details): six meals a day 2-3 hours apart consisting of balanced (or close to balanced) protein/carb using fist/palm method of measurement. 2 meals a day add green veggies. 8-10 glasses of water per day.
Because of the six meal requirement, some people find it convenient to have Meal Replacement Drinks and/or Bars on hand. This is not a requirement but a convenience.
Meal Replacement Shakes and Bars (Shakes are better IMHO). Look for good ratios of protein to carb and low sugar (Myoplex by EAS and Met Rx not anything like Slimfast
Vitamins: suggest multivitamin
Supplements: l-glutamine for faster muscle recovery and immune system (this is not required but almost standard fare on BFL)
Supplements optional: many but many BFLers take creatine
Workout schedule (see book for more details): 45-60 minutes intense weight trainining 3 times a week working lower and upper body on different days. 20 minutes intense cardio 3 x a week (see the BFL book)
Free Day: One day a week no workout and eat any thing you please, as much as you please.
Rest: 12 weeks of program with one day of rest each week and then one week of rest between each 12 weeks.
Mental requirements: commitment and dedication
Body for life Links
(for plus women)
Islandmama - I did check out your bio. Good for you. And no need to be self concious, I have a far amount to lose too. The most important thing is that we are "works in progress".
For my cardio, I will mainly be doing it on the elliptical trainer but it was so nice outside the other day I tried to do the different levels while on my walk by the lake.
Didn't do well yesterday, but it was a long busy day at work with a reception afterwards. I didn't blow it by any means so I am not feeling guilty, but I did miss my workout.
To make up for it, I may treat yesterday as my day off and work out today and tommorow.
So, I stepped on the scale this a.m. and it looks like I gained 1 pound! I know, that I should probably expect this as I am in the process of building muscle, but yikes.
04-21-2001, 05:24 PM
Stay off the scale. Honestly. I did the scale thing a few time in my first few weeks and I was ready to hurl myself off a rooftop every time. I've dropped a pants size and feel and look good. The scale, however, is not my friend.
It's no weigh to go :)
did you measure yourself before BFL? If not, do it now.
I had my bf measured about a week ago (on my third week) and hope to see measurements and bf changed. I've read profiles of people who gained scale weight but dropped tons of inches and body fat.
Throw the scale away. :D
Hang in there!!!!!!!!!!!
JEN: WHERE ARE YOU???????????????????
04-21-2001, 09:34 PM
Hi all. I'm still out here.
All in all, I'd say I've done pretty well this week once I got started. Foodwise I have done pretty good. Yesterday had a little extra, but I can't turn down fresh pineapple & my brother made homemade cookies & cream ice cream. I probably had about 1/4 cup so not too bad.
The workouts have gone better. I didn't do cardio this morning because I was up very early to volunteer at a bikeathon. But, I did A LOT of walking there so I did get cardio in, just not the correct cardio. I bought a set of dumbells & have been using them rather than trying to get to the gym so early. I have done them either in the morning or evening. I think I will do better getting to the gym once I am done with school.
I am ready for my free day. I think I already know what I am eating.
I have a question about the free day. Does the food & workout free day have to be the same day? I realize for optimal benefit it is probably better if it is, but I would really prefer my food free day to be Saturday & my exercise free day to be Sunday.
Sounds like the rest of y'all are doing great.
I have to agree about the scale. I still use it, but I also do measurements. If I am losing inches, I'm not too concerned about my weight.
Hope y'all enjoy the rest of your weekend.
04-21-2001, 11:36 PM
I will take all of your advice and hide the scale. I did take my photos with a polaroid camera and my measurements so that will be an excellent benchmark!
Hope you all have a great weekend!
04-22-2001, 03:41 AM
Yes, free workout day and free eat day have to be the same day. And NO freebies on any other day! Glad you're getting into the swing of things. I will feel better when school is out as well so I can hit the gym at "off" times.
Frosty: yes, throw that thing out!!!! You will love the progress you make in pictures. :)
Happy Free Day!
04-22-2001, 12:49 PM
I've been doing some research (reading the book, going to the websites, etc) on BFL and I think I'm going to give it a try - signed up for the Challenge as a matter of fact!
I'm just going to tweak it a bit because for me 20 minutes of cardio 3x a week is just NOT ENOUGH. I LOVE my cardio...I wear a HRM when I'm working out so I can keep track of my intensity.
However, I do believe that the 'key' to BFL for me would be the emphasis on weight training. I do weight training now but without nearly as much emphasis as my cardio.
As far as the eating, for the most part the plan seems okay but I'll probably add a few more veggies to the 'mix'. I still have some of the meal replacement shakes that I occasionally use (Lean Body for Her - 200 calories, no sugar, high protein). So I'll use those for a couple of meals a day because preparing six meals a day is just not gonna happen on my schedule!
I'm not going to use any ephedrine products but will take a multi-vitamin.
Let's just call this a 12 week experiment!
04-22-2001, 07:06 PM
Welcome Mrs. Jim!!!!
I don't take any "fat burner" or ephedrine based supplements. I keep it to a multi, l-glutamine, creatine after weights. I hate that jittery feeling.
BFL is a trip and the results are great. The weight training advice is incredible.
I'm sure you will do really well on the program!!!!
04-23-2001, 11:13 AM
Well, I wasn't going to post here anymore, because I didn't want to bring anyone down. BUT, I am taking a break from BFL. It really worked for me before my last pregnancy, but in the last week or so, I have gained my inches back, not my weight, but my inches. Now I don't know what this means.
I still believe that BFL is so AWESOME! My body just needs a shock or something. I mean, when I did the challenge before my last pregnancy, I went from a size 20 to a 12. Now that is awesome. Something has changed in my body, and I am going to "fail fast" as Bill would say. I have no doubt that I will come back to BFL in the near future, but I am going to try circuit training for a few weeks, then I am going to try a supersetting routine for a month or so. I am really stuck at this weight and it is driving me nuts. I will let you all know how it goes.
MRS. JIM- I am so extatic that you joined the challenge!!! With your weight loss success, I have always had a hunch that you would be a great candidate for BFL if you discovered it. Bill says that you can use only cardio and turn a pear shaped figure into a smaller pear shaped figure, but with heavy weight training, you can turn that pear shaped figure into a smoth sleek body. Weight training totally reshapes the body by shaping your muscles. AND, the more muscle you have, the more calories you burn. Warning to you though- Don't be alarmed if your weight goes up a few pounds. It is just muscle. Your body will build muscle before it burns fat, since you need the muscle to burn it anyway. That may not happen at all though, it didn't for me, but that is because I started out very heavy.
04-23-2001, 07:34 PM
Hi everyone. Hope you had a good day.
Christy, It's not a downer to switch programs. I change up what I do just to get another "jump start". That's one reason I decided to do BFL. Up until now, I've mainly been watching calories & fat & doing mostly cardio w/a little weight training. I'm into a size 14 & realize that toning is the BIG thing I need now. That's the reason I switched programs. It's more structured than what I've been doing on my own, and that's what I need.
Mrs. Jim, I've read your posts elsewhere & you are quite an inspiration. Hope you enjoy the program.
Susan & Frosty, How are y'all?
Well, I am starting week two. I will do my weights later. Had a very busy weekend & wasn't able to get as much sleep as I hoped! My eating today was off because we went out for Mexican food. I ate chicken fajitas w/only one tortilla & a little rice. I mainly ate the chicken & sauteed onions & peppers. My free day went well. I enjoyed the foods I had been craving. I do think I am going to change my free day to Saturday though. Will be easier for me in the long run I think.
Need to get moving. Homework isn't going to get done on it's own. Have a great week everyone.
04-23-2001, 08:16 PM
I checked the book out of the library, and honestly, most if not all of it is on the website - so I may not buy it (unless off www.half.com where I buy most of my books and CDs anyway).
I especially like the downloadable Excel spreadsheets and the pdf documents...great website!
So far today has been pretty good, I did upper body (I did throw in about 30 minutes of cardio to clear my head in the morning). As far as lunch, fortunately there is a fantastic fast food Japanese restaurant about 1/2 a block from the office - got a brown rice veggie bowl there, with a little bit of grilled chicken breast (I usually try to eat vegetarian but I don't see tofu as one of the allowed foods - or non-fat milk for that matter - I'll have to check again!).
Tomorrow is the 20 minutes of cardio, I'm going to do 20 minutes at high intensity, then 30 minutes at a more moderate pace, then some abs.
04-23-2001, 10:28 PM
Tofu is an authorized protein. And skim milk is counted as a carb, though I try to avoid it if possible. The best carbs are those that are low glycemic on the GI index. They don't raise blood sugar levels (which causes fat stroring). Some low to moderate glycemic carbs are-
Glucose being 100 (highest glycemic carb)-
green beans- 30
kidney beans- 27
white rice- 56
brown rice- 55
sweet potato- 54
High glycemic carbs should only be eaten after a workout ir cardio session (1 hour after is fine)
Some High glycemic carbs are-
baked potato- 85
corn flakes- 84
white bread or bagel- 70-72
Just some useful information for you all.
By the way- I decided to stick it out for the next 3 weeks with BFL, then I will try circuit training.
04-24-2001, 11:24 AM
Hi Christy: maybe you do need a change up in your program. After all, the whole concept behind bfl is shocking the system. Even the free day is there to shock the system. I've done circuit training before and didn't see great results (it tends to be designed for the effectiveness of the gym you're in) but supersetting works for the same reason BFL works. The shock factor. Have you thought about doing a different BFL routine or maybe adding or subtracting from the basic? Whatever you decide to do, please let us know! I know that a plateau can be so frustrating! I hope we can help!
Mrs Jim...I think the cardio factor is one that is hotly debated among BFL followers. Many of the champions have successfully added cardio to their routines. I think that if you do the rest of the program exactly, some additional light cardio is okay. That's my opinion and I'm not an expert but I've read what the champions have done and come up with that conclusion. I myself do 25 MAS instead of 20 because I need more of a running start to my 10s. I build up more slowly otherwise I won't last when I get to the 9s and 10s (especially the second time). I find that when I do 20 minutes I just can't sustain the 10 for a full minute but when I add 3 extra minutes up front and a 2 minute cool down, I do so much better. Go figure. The other day was a LBW and I was wandering around the gym waiting for a spot to do my abs (and a mat, they were all taken) and I just did stationery bike for 10 minutes. I wasn't zipping along by any means, but I was losing interest in the gym just strolling around and I had to get that ab work done. I don't think I did any harm.
Jen: Hope you're doing okay! Eating at restaurants is tough. I avoid it whenever possible (except free day). I also have only a few more weeks of school left and I hope to get good work done on BFL on my last 4 weeks of this challenge.
I'm in week 5 and doing okay. I didn't go as lightly as I wanted to on free day but I didn't make myself sick either. I have increased the intensity of my workouts and have to play those mental games and practice brutal self honesty to assess exactly how I'm doing. I didn't prepare my food on Sunday so I have to do that this morning. Without a week of prepared foods, I am very vulnerable!
Well, off to school...........I'll be working out about 10 pm tonight.
04-24-2001, 09:50 PM
How is everyone doing? I am doing alright. My husband is TDY, so I am here in Okinawa alone with our 2 babies (3yrs & 10 mnths). My youngest is teething again, and she is REALLY cranky, and my oldest really, really misses her daddy. He will be home in a few weeks though.
I started taking Hydroxycut yesterday. I am only taking half (actually a little less) the regular dose so my body can gradually get used to it. I found a great site that explains thermogenics, why they work, how they work, and all about the media scare and what caused it. After I read the whole thing (6 pages long), I am very confident that they are perfectly safe for me. I have no contraindications, and they are not giving me any side effects. I just have more energy, not jittery hyper energy, just feels like natural energy. It is definetly breaking me through this plataeu! Only 1 day, huh! I lost a pound from my plataeu! I am not stuck anymore, and that feels good. I was getting very frustrated, to plataeu so early in my weight loss journey. I still can't believe I have lost 20 pounds since I started after the holidays! It feels good. And there is still more to lose!
Well, I hope you all have a great week. I'll try to check in tommorow.
DRINK YOUR WATER!!!! 128 ounces!!!! 1 gallon!!!!!
NO EXCUSES!!!!!!! DRINK!!!!!!!!!!!
Did I make my point? I fill up a 1 gallon jug every night before bed, and the next day, I make sure I drink it all.
04-24-2001, 11:38 PM
Hi all. Hope you're having a good week.
I've been doing pretty good this week, although I've been on the run so much I'm not actually getting ALL the meals in. I haven't had time to stop & grab a shake, so I've been getting about 4 in a day. The exercise has been good. I also add extra cardio in. I usually do a cool down at the end, just to get my HR back down. Plus, just walking is so relaxing for me.
Christy, Glad to hear you are sticking it out. And, congrats on getting passed the plateau.
Mrs. Jim, Sounds like you've really jumped in with both feet!
Susan, I try to avoid eating out too. I normally bring my lunch or run home for lunch, but had a sales rep there & didn't have much of a choice....someone else picked Mexican food!
I got my packet today for the "Official" challenge. As I was reading, I realized you had to start by April 9th, so I started a week late! I am going to continue on because I can feel the muscles beginning to strengthen in my legs already. Plus, I'd really like to see the final results.
Well, ladies. Got some other things to do. Hope y'all have a great Wednesday.
04-25-2001, 02:16 AM
Everyone is doing so well!!!!
Tonight I did LBWO. I can't seem to hit 10s on hamstrings and it really bugs me because this is my problem area. I kept raising the weight and raising the weight and then my ankles couldn't lift the bar (seated leg curl) but I didn't feel that my hams and glutes really had a great workout. Very frustrating.
Had a good Ab workout. I do regular crunches 12, 10, 8, 6, 12, then a set of 12 of reverse crunches, wait 2 minutes and do reverse crunches 12, 10, 8, 6, 12 then I do a leg raise (out in front) set of 12 then leg raise 12, 10...whatever I can get in. This week I stopped around 5 on my last 10 with the leg raise crunches. So that was a 10. Quads were about a 9 and calves about a 9. It's those hams that bug me.
04-25-2001, 06:35 AM
Susan-- Have you tried Straight Legged Dead-lifts? These are a great Ham exercise.
04-25-2001, 10:22 AM
Well, just finished Day 3 workout - lower body weights. Yesterday I did the 20 minute cardio and worked HARD. Within 2 minutes my HR was at 160+ which usually takes me about 10 minutes to get to! After the 20 I did another 20 minutes of light jogging on the EFX, keeping my HR at about 130 or so.
The weather finally got perfect here so after work Jim and I went to a popular local bike path (Sawyer Camp Trail) and rode for about an hour...
The BFL site is really great - the night before my workout I go to the EAS training zone http://www.eas.com/sportsspecific/bfl.asp?F=BF and pull down the next morning's workout to take with me to the gym. Amazing that they have all that info for free - no real need to purchase the book IMO.
04-25-2001, 08:54 PM
MrsJim - Welcome and good luck to you on your challenge.
Islandmamma - sounds like things are going well for you too. I am curious to hear more about hydroxycut... let us know how it works for you.
Susan and JenJen - keep up the good work.
I haven't been as dedicated this week. I am swamped at work and lost sight of my goals for a bit. I tend to get overwhelmed at times, but the good news is I acknowledge this about myself and will get back on track tonite.
I really love posting here. I have tried posting on numerous other threads within 3FC and never felt a good fit. Thanks for all of your good advice and support!
I will report back tomorrow with my progress.
04-25-2001, 10:57 PM
Hi everyone! How are you all doing? I'm having a bad food day in that I'm like 2 meals behind. I hate when I have to squeeze my last two meals in together.
Straight legged dead lifts? no, I haven't done them.
Mrs Jim: my training heart rate is about 150 but I think I hit 170s during my 9s and 10s. You are correct about how fast it happens.
130 for me is a good leisurely pace and I dont' think that doing that after 20 MAS is a problem.
Nancy: I am constantly trying to improve my program and "do better" than the last day or week. No one does it perfectly and I know what you mean by being so busy. We are coming into finals and I am trying to stay focused on school and BFL.
Glad you're comfortable! We're a great little group! Glad you're all here!
04-26-2001, 02:18 AM
Susan... Here are 2 links that are really awesome! I use them all the time to find new exercises, and learn how to do them. It has tons of exercises for each body part, and when you click on it, it brings up a little box of a computer animated dude doing the exercise with proper form. Here you go... The first on is my favorite...
the second one, you need Quicktime to veiw the demos, and they take longer to pop up on the screen.
04-26-2001, 11:37 AM
Thank you for the site. It answered a lot of questions I had about form on several exercises. THANK YOU.
04-27-2001, 03:47 PM
...I felt my legs ***singing***all day yesterday, especially when getting out of my chair, etc. Mostly in the quads and hamstrings, because my pre-BFL strength training normally included leg press and lying leg curls (which many cyclists concentrate on during their pre/post season workouts).
When walking up stairs (which I do at work rather than taking the elevators much of the time) the ache in my quads forced me to take a walking stance reminicent of Mrs. Wiggins on the old "Carol Burnett" shows! (Hopefully some of you remember those - "Mrs. H-Wiggins" was the ditzy secretary to Tim Conway's "Mr. Tudball" - I still laugh just thinking about it... :) )
Today I probably overdid it a bit - first the upper body workout - then 35 minutes of Curt's 6:00 am Spinning class (I know it was probably more than I should've done but I just LOVE that class!!!)
Found another great place to buy EAS stuff - www.saveonsupplements.com - great prices anyway...
Well, back to work!
04-27-2001, 04:49 PM
Mrs Wiggins!!! :lol: :lol: :lol:
I remember it so well!!!!!!!! Mrs. Wah-eegins.... :lol:
I could hardly do stairs my first week of BFL and I had been working out with weights prior to that as well.
My cardio is not going so well this week...can I have some of yours.......:) I can't seem to hit 10s and even 20 minutes is feeling like an eternity.
My home elliptical comes next week, I hope this helps!!!
Thanks for the grins.
(Mrs. Wiggins!!!...I can't stop laughing)
04-27-2001, 05:01 PM
going to try to attach a pic here..it hardly ever works for me though!
I LOVED the Carol Burnett Show! Whenever my mom was getting angry at me, I'd pretend to be Tim Conway as the little old man who'd shuffle his feet & then squat saying "WAHHHH" It always cracked her up & I got out of trouble!
I've been doing pretty good this week. I really push myself on the cardio. I use the treadmill & up the incline & speed each minute. Even after doing the Lower Body a couple of times w/the same weight, I still get sore. Not too bad w/the upper.
Mrs. Jim, I want to ask you about bicycles. Some friends & I are hoping to ride next year in a 2 day bikeathon. It's about 100 miles the first day & 75 the second. I haven't been on a bike in years & am wondering what you would recommend. It's on paved (some country) roads from Houston to Austin. I'm planning on going into Bike Barn next week just to look & get some ideas about price, but thought you may have some input.
Well, I need to go do that LBWO. I'm already looking forward to my free day. I think I'm going to change to Saturday, but will probably still do some cardio.
Have a great weekend everyone.
04-27-2001, 07:37 PM
Hey Jen -
175 miles in a weekend - WOW. That's a lot of miles!
There are so many good bikes out there, but first off I would definitely recommend looking at road/touring bikes rather than MTB or hybrids, since you're planning on logging so many miles!
Whatever you do - DON'T buy a bike at a department store, Costco, Toys R Us. Generally, the bikes there are made of the cheapest materials and are not built right. Stick to a good local bike shop - most reputable bike shops will include a free tuneup within the first year, free maintenance, and lots of helpful hints and service!
See if you can snag the April issue of Bicycling Magazine (a lot of bike shops keep the back issues on hand). That's their annual "Buyers Guide" issue and will give you a lot of good tips on what the editors like that's out there.
Terry Precision Bicycles for Women (www.terrybicycles.com) makes a line of outstanding women-specific bikes, especially if you're on the short side. I especially like the "Classic" - it's a touring bike with straight handlebars rather than the curved road bars that seem to intimidate so many new people. Terrys DO tend to be a bit pricey, but if you go to their website, they have a 'trading post' where you may be able to get a good deal on a gently used Terry.
Since Terry blazed the path for women-specific bikes, other manufacturers have picked up the gauntlet and now Specialized, Trek, Cannondale, Santa Cruz and others have come out with their own models. They all have websites, you might want to check them out!
If you want a decent bike for not a lot of bucks, check out Raleigh (www.raleighusa.com). Their motto is "More Bike for the Buck!" and that's exactly what you get - good mid-priced bikes (nothing snazzy) with surprisingly good components.
If you have more than one bike shop in your area, check all of them out. Ride a few bikes, gather up some brochures and do your research. If the shop you go to doesn't have a staff that can fit you to a bike and really help you - then take your business somewhere else. And don't fall in love with the first bike you ride. Trust me, most shops have boxes and BOXES of unbuilt bikes in their warehouses...don't feel pressured to buy a bike right off the bat. After you find a few bikes you like, you can check reviews at www.roadbikereview.com and www.bikezone.com.
Good luck and happy cycling!
04-27-2001, 07:43 PM
I saw a special on the Carol Burnett show and they said that Tim Conway improvised almost everything. The man is a genius.......
Wow Jen, That's a lot of cycling to do in a few days. You go!!!
I'm doing the 7 mile Bay to Breakers walk/run/boogie at the end of May and I think that's a lot!!!
I used to cycle a lot until my injury. I was doing about 20 mph and hit a grate, the bike stopped and I didn't....ouch. They scrapped me off the road...literally...into the ambulance. I still have lots of damage from it. But I loved it while I was doing it. I got a second bike but have never been as in love with it as I was with the first one (a Schwinn)...
I'd love to train tri-athonly. I just ordered a bathing suit (BIG STEP FOR ME) and might go in the pool at my gym.
04-28-2001, 11:49 AM
Gosh, everyone is so active. I think I find that to be the difference with this thread. We do not complain about having to find time/motivation to exercise we just do it!
I am also planning to bring my bike out of retirement. I would like to ride my bike to work at least 2x per week. It should be attainable as there are paths all the way, and it would take less than an hour.
Thanks for the laughs re: Carol Burnett - that show was truly genius!
Have a good weekend everyone
04-28-2001, 05:17 PM
Hi everyone. What a beautiful day here!
Mrs. Jim, Thanks for all the info. I know Bike Barn is pretty good & they actually have teams that ride in this bikeathon, so I thought I'd give them a look first. I know I'll have to do lots of research. I'm just bicycle ignorant! We actually want to start training soon so we will be able to make the ride
Susan, As I said, I'm HOPING to do this. I had thought about doing a 3 day/60 mile Avon Breast Cancer walk this year, but decided to put it off. I would have had to raise LOTS of money for that, just to be able to walk. With the bikeathon it's only $200 in pledges.
Frosty, I try really hard not to complain about what all I have to do & having to exercise, etc. Yeah, it's tough some days to get it in, but I think the results have been worth it!
I tried on a pair of size 12 capri pants the other day. When I bought them, I could barely zip them. This time, I got them on and zipped. Still a bit tight, but not nearly like they were when I bought them!
I'm using today as my free day. For me, it's just easier on a Saturday. I'm about to go for a walk though. Just to pretty to be inside.
Tomorrow I start week 3. It will also be my last week of school!!!! This time next Saturday I will be done!
Well, I'm off for a leisurely walk. Have a great rest of the weekend!
04-28-2001, 10:23 PM
...in case you are getting brave enough to think about wearing one this year - I HIGHLY recommend Lands End!
The last couple of suits I bought (not to mention a good deal of my normal work wear) were from them. Their "Tugless Tank" is wonderful - and last year I got really brave and purchased the "Tugless Tankini" for our week in Yosemite last August! Their prices are reasonable, their customer service and website (www.landsend.com) unexcelled and fit is EXCELLENT!
On my way to a party - take care!
04-28-2001, 10:59 PM
That is EXACTLY what I just ordered...the tugless tank from Lands End...in that nice blue they have...the vivid blue or whatever it's called...with matching shorts and flip flops!!!