...especially the one about staying off the scale - if you must do so, weigh (and measure) yourself at baseline, and the end of 4th, 8th, & 12th weeks. When I first began my challenge (I'm on my 9th week now) I didn't whip out the ol' tape measure and take my measurements - wish I had now. I'm planning on doing that at the beginning of my next Challenge.
I'd also recommend getting some fat calipers - they're pretty cheap (in fact,
www.netrition.com offers them free if you place a large order with them - which is how I got them. Their prices are pretty good too!). The measurement is pretty easy to do yourself once you get the hang of it, and Netrition has a page which gives directions and shows you how to interpret your caliper readings.
ALWAYS, ALWAYS take your Free Day! It is so intregal to the success of BFL.
I know how most of you BFL newbies (and those of you who are just wondering about it) feel about the concept of Free Day - the way I felt at first. It's like jumping off a high cliff into a void after years and YEARS of overly restrictive diets. But think - every diet you've ever been on - hasn't there been a point where you thought "I can't take it anymore" or "This is so unfair - everyone else is eating [name of desired foods]" and just went on a total binge? Sometimes lasting a few minutes, maybe days/months, whatever?? Sneaking food when you hope noone is looking or paying attention? Eating over the sink or in front of the open refrigerator at night - cold leftovers, just shoving them in your mouth without really tasting them???? How healthy is that (mentally & physically) for you? Free Day combats all that. I absolutely do not feel the compulsion to do any of those things during the week - and on Free Day I can eat what I want, OPENLY, without feeling any shame or remorse! Yee haw!
Bill Phillips' theory that having a free day keeps your body from going into starvation mode (and thus holding on to every last fat cell it can) makes perfect sense. Not to mention the psychological effects - many times (especially in the first few weeks) I was able to keep myself from eating something 'unauthorized' by saying "only a few more days until Sunday - I can have it then". Better than all that built-up resentment that can happen on 'diets' where you are ALWAYS restricted. In fact, Sunday is 'fun day' for Jim and I. We have LOTS more fun going out to eat together, because I don't stare at his food wishing I could have ordered garlic bread, or enchiladas or whatever (we tend to do Mexican food a lot). The day after my first Free Day I was totally bloated for about two days - but did not feel the slightest urge to eat anything unauthorized until around Friday - two days before the next Free Day. Make sure you drink lots of water on Free Day as well. Like I said before, I also try to do my week's shopping that day - I'm nice and full, and don't feel the urge to put anything unauthorized in my cart! Also during the week, the Myoplex takes care of any urge I have for sweets.
As far as maintenance - I plan to continue to BFL program. I truly LOVE to work out - and don't mind getting up at 4:00 a.m. to do it (I've been doing that for years now). Maybe it's the endorphins or something, but the days I don't work out I feel blaahhh. I may not do as many MRP shakes but I actually enjoy them! BFL is truly something you can do for LIFE!
Well, time to get ready for work. See ya gals!