I've been researching the forums about the alternating schedule of cardio and weight lifting (Ex: upper-cardio-lower-cardio-upper-rest). I came across conflicting reports about whether this is good or not, so I'm aiming this one to the people that are experienced.
My current schedule is pretty much the same as BFL except that I do cardio on ALL days. I'm currently at a plataeu and trying to break it. I weight lift hard and can see development in my arms and my legs, but I still have to get off the rest of this weight for my work to show through.
Is this plan a good shakeup for someone trying to lose their last 20 lbs?
You're going to get different opinions on cardio every day, as you may have guessed. So I'll give you mine!
I think cardio every day is OK. Our bodies are evolutionarily adapted to move a lot (our ancestors walked 10 - 20 miles per day, I've read). The latest government recommendations about exercise for fat loss (and maintenance) are 60 - 90 minutes of exercise 'on most days'. I don't think that we're so delicate that we can't get our heart rates up every day without risking dire consequences.
I did an hour of cardio every day for the year that I was losing weight. During that year I also managed to add eight pounds of muscle, so all the cardio wasn't detrimental to muscle growth.
My cardio over the past year slacked off due to work and surgery and I find myself with ten pounds to lose to get back to where I'm happy (yes, I'm sure there's a correlation!) The ONLY way I can get the fat to budge is going back to my hour of cardio every day! In my case, even eating 1200-1300 clean calories and lifting as hard as I'm allowed doesn't do squat for getting the last bit of fat off.
Maybe it's because I'm 51, hypothyroid, and trying to keep 120 pounds off - I dunno. But for me, at least, cardio every day is the name of the game.
So, that's my long way of saying that perhaps cardio every day is just what you need to bust through and get those last twenty pounds off. The fear is that you'll burn muscle with too much cardio, but from what I've read that happens when you do more than an hour at a time. I know you didn't specify how much you're doing but as long as it's not excessive, I think you'll be fine.
Be sure to come back and keep us posted on your progress!
I think cardio everyday is fine if your body can take the strain of whatever type you are doing. I would NOT do BFL style HIIT everyday. Personally, I'd take a rest day.
In my experience, the last 20 pounds, the first 20 pounds, and everything in between had as much or more to do with nurtition than the type or duration of cardio. How is your food?
SB - I'm splitting my cardio between the good ole elliptical and the recumbent bike. I've had some knee problems lately and my doctor recommended the bike as good for strengthening the supporting muscles. Running is forbidden, walking hurts, and I hate the Stairmaster with a passion.
I am finding cardio 6 out of 7 days a week, elliptical, treadmill (with and without incline), bike and walking/running outside are working well. The weights just make me feel good. So far, mostly inches are gone.
Dinner: Extra lean ground turkey patty, 2 slices wheat bread, lettuce, tomatoe. Bowl of steamed vegetables.
This is the fustrating part. I am pretty hardcore about my nutrition, I'm constantly researching new foods, healthier ways to prepare them and etc. I keep the meals small and balanced, don't do any extra snacking, don't eat out often (I get sick now, who would have knew?!). I've tried zig-zagging the calories but I'm still stuck. I thought perhaps if I try the exercise route something may budge?
Mon - 15 mins cardio, Upper body, 15 mins cardio
Tues - 30 mins cardio
Weds - 15 mins cardio, Lower body, 15 mins cardio
Thurs - Cardio
Fri - Rest
Sat - 15 mins cardio, Upper body, 15 mins cardio
Sun - Swimming (yay!)
Machines I use: Stairmaster (Sorry Meg- I love it!), Elliptical, Some skiing one (I have no idea what it's called), Treadmill (Jogging uphill), and some other cardio machine that works out your lower body. Wow, I just realized I'm really horrible with naming exercise machinery. Sorry ladies!
I wonder if bumping to 45 mins cardio on the days you do it for like 2 weeks would make a difference. I do 45 mins treadmill most days, goal for 6 days/wk. Then I do the BFL-W schedule of upper/lower/upper each week. On the days I'm not lifting, I throw in a pilates dvd. So a typical day consists of either 45 treadmill and 45 mins pilates, OR, 45 min treadmill and the wl split. This is how I lose weight. It is alot to keep up, and it pretty much falls to pieces when scheduling intervenes, but I have to remain diligent at lunch and evenings to fit it all in. It's harder now with there being temptations outside to drag my kids out, instead of me being able to keep my eyes on them in the house. Any thoughts on what I'm doing and if it might budge you?
VERY INTERESTING on getting sick now when you eat out. Me too!!!! I get IBS something bad. Makes me think everyone cooking in restaurants now is not washing their hands or putting poop in food on purpose - who knows, right?!?! Mad at THE MAN they do any retribution they can?!?! lol
I'd try bumping up your cardio or trying to do it in one session instead of breaking it up with the weights. When I'm really trying to lose fat, I've found that for me, doing cardio on an empty stomach really is more effective as long as it's not a long session. I can't lift without eating no matter what the BFL book says, but cardio is doable.
Foodwise, I'd make some changes there too.
Quote:
Breakfast: 8 ounces fat free milk with 1 scoop of Designer Whey, 1 piece of wheat toast with butter buds & splenda
Snack: Light strawberry yogurt
Lunch: 2 corn tortillas, 1/4 cup egg beater, and cactus in tomatoe sauce (I'm mexican and we love cactus, or as we call it 'nopales')
Dinner: Extra lean ground turkey patty, 2 slices wheat bread, lettuce, tomatoe. Bowl of steamed vegetables.
I think you are eating too many bread type carbs. I'd guess there are somewhere between 80-120 calories in each of those corn torillas and 15-20 carbs. ONE is plenty nutritionally.
Same goes for the whole wheat toast. Yes, whole wheat is better than white, but try a different carb in there. Some people don't lose very well with wheat or lots of wheat. How about substituting some sweet potato or brown rice, or old fashioned oatmeal in the morning?
You've done great so far- I think a few tweaks and you'll be there!
So I'm going to bump up the cardio, I was just breaking it up on weightlifting days cause I find that if I'm not warmed up, I can't lift as much. It would have been nice to cut my gym time down.. going to school for my Masters and working out is a hard schedule!
I find that 5 minutes warm up before lifting is enough for me, then I lift, and go back and do 30-45 minutes of cardio. On days I'm not lifting, I aim for the 45 minutes, plus maybe a walk in the morning, or at lunch - not enough to get too sweaty (esp when I have to go back to work ) but fairly brisk. It clears my head and lets me work off stress too. I do the same split you mentioned - upper, lower, upper, then the next week lower, upper, lower. Good luck with those last 20, they're hard.
Oh no, not another BFL question!
But for me, at least, cardio every day is the name of the game. 
, in_the_end! 
I do the same split you mentioned - upper, lower, upper, then the next week lower, upper, lower. Good luck with those last 20, they're hard.
