[Luminous]

Two questions, one not entirely related to BFL so I'll get it out of the way first:

1 - The "Burn the Fat, Feed the Muscle" guy says it's counter-productive to weight train while losing weight, that losing fat and gaining muscle are opposing concepts and one cannot do both at the same time. I don't see anyone else saying that. What's your opinion? Or factual knowledge, since you ladies have such awesome experience in this.

2 - Goal: gain muscle mass. I want to lift weights again. Well "again" meaning previously I've just lifted what my video instructors have said to, and done some machines/dumbells at the Y long ago. The BFL concepts appear sound and grounded. However: I don't want to do the whole shebang just yet. Why not?

• Don't want to go to a 40/40/20 diet just yet. Currently I'm 45 carbs/35 fat/20 protein. Yes, I know it's a lot of fat, but it works for me right now. It was quite a leap for me to get from about 60 grams of protein to the 100 odd I'm getting now, and I don't want to disturb what's working just yet. I could probably push to 25% or even 30% protein without too much hassle, but I'm just not ready for another drastic food change after only being in this mode for 3 months so far.
• Can't wrap my head around the aerobics either. I don't have any equipment suitable for the 6-9 intensity training BFL prescribes. Well, I could use the treadmill at my sister's, but again, it's not something I'm ready to commit to just yet. I'd stick with my plain 30 minute workout videos.

But! The weightlifting exercises, reps plan, and intensity goals ARE something I'm ready and willing to commit to. (I'm also willing to do it before breakfast as BFL advises, woo!)

Obviously I won't be expecting a body transformation from just doing the weight training portion of BFL.

But would a plan of 3 mornings BFL-style weight training, without the BFL food or BFL aerobics, be a sensible path for gaining some muscle mass?

[srmb60]

OK ... I'm awake so, until someone smart comes along ... I'll talk

Let me start by saying that I have studied both of these plans but not recently. Keep that in mind please.

1.I don't recall that that's what I interpreted from what Tom Venuto said. I thought it was very hard however any muscle you build will burn calories. I think the caveat is that you have to be aware that although you may not see an improvement in scale numbers, you will get smaller.
I like very much, the fact that he recommends using many tools to measure progress.
I wonder if this is a detailed bit of intricate information that doesn't really apply unless we are semiprofessionally dedicated to perfection in the plan. For me, at least, even if I don't lift well ... it's exercise.

I think you are being very smart about not making a very sudden 360 degree life change. What could mess with your head worse?
Ease your way in in any way that works for you.
Some weight training is better than none.
Some form of "eating less" is vital.
Some form of cardio is better than none.
Start somewhere!

BTW ... I really like the BFL food lists.

[Depalma]

You actually misunderstood Tom Venuto. He never said that weight training and losing weight is counterproductive. In fact, Chapter 17 is entitled " Weight Training for Fat Loss: Why Diet and Cardio are not enough."

What he has said is that it is very difficult to gain lean mass and lose fat at the same time. That one (gaining muscle) is an anabolic process and the other (losing fat) is a catabolic process. Because of these conflicting processes, it is nearly impossible to achieve both simultaneously except under such conditions such as in beginning trainers (where much of the gains are neuromuscular), in cases where someone is regaining lost muscle (where the gains are from "muscle memory"), in cases where anabolic steroids are used, and in genetic superiors. He is not alone in this belief. It is actually the prevailing belief. Now others feel that with spot on dedication to personalized macronutrient ratios and nutrient timing especially with pre and post-workout nutrition, it is possible to achieve both at the same time. Tom Venuto actually never disputes that either, however, since most people lack the knowledge and or/dedication that it would take, the opinion in BFFM that it is better to focus on one at a time is better is valid for probably 99% of the population. As the Chinese proverb in BFFM states, "He who chases two rabbits, catches neither."

As for modifying BFL. Yes, by all means personalize it. Many of the Champions you have read about in the book and on the website have tailored the program to fit their personals situations. My favorite article on tailoring BFL is at http://www.hussmanfitness.org/html/TPBodyforLife.html

[sportmom]

I was just reading the April (correction) Oxygen last nite on page 64 and there is an article on this. They say basically the same thing about it being difficult in all but the early 6 months or so of weight lifting (which is also what Mel told me when I first started). I am about at the end of that period myself right now, and while I am not seeing incremental muscle gain any longer, I seem to be noticing significant fat loss on my body (clothes o meter). For example, I wore the jeans I was sausaged into for my Jan picture below, on yesterday, and they actually are looser around in a few places now like the bottom and thighs and the waist closes without inhaling. Just an interesting observation I have made.

I have been doing the BFL-WOMEN lifting plan, with their cardio (and a little more when I have time), plus my own haphazard eating (my biggest downfall). I would check out the Women's version - you may find Dr. Peeke's eating plan something easier to switch to and that your 30 mins of cardio tapes would in fact, qualify for the requirement in her modified plan.

Good Luck!

[nelie]

The golden period is a nice period, I wish I could have it back

[Luminous]

Geez, I make a post before bed and a few hours later there are several in-depth, informative, and well-thought-out comments! You do realize this means I won't be able to procrastinate on this as easily, right? Right?

You know what? In retrospect, I think it wasn't Tom Venuto who said you absolutely can't do both at the same time. My bad! I need to stop capriciously web-surfing!

Depalma and Susan: Oops, hadn't actually read all of Tom Venuto's book yet. Reading Chap. 17 now and it's exactly what I'm looking for!

And you all are right; I'm not going to worry about the possible conflict of trying to build muscle and burn fat. What am I, 150 pounds and trying to get from 25% to 20% body fat? Not yet!

hrbabe: I'll definitely look into BFL-women now. All the reviews on Amazon dissed it soooo bad, but now I recall they dissed it because it was a watered down version of the original BFL...and well, that turns out to be along the lines of what I'm seeking.

Mmmm, so excited, all sorts of reading and planning to do, getting the brain ready, slacking from work...bah, better get back to work. Thank you! And anyone else, don't think this thread is all over, please contribute your 2¢ if you have it! This whole subject is fascinating.