Rhonda, yes, yes, and yes! Visit this website:

www.bodyforlife.com

It is based on free weights, but every exercise on the website could be replicated on machines as well. Don't let that stop you from jumping in with us - just do the same thing on the machines.

When you first start out, are you just doing one or two sets...or all sets? I want muscles, so this sounds like something I could really get into.

Since I was supposed to be doing UB today anyway, I went ahead and did my first BFL style upper body workout. Holy Biceps Batman! I don't think I'll be able to lift my arms long enough to drive to work. Keep in mind that I did the same 2 exercises per part that I did on my last UB workout, only leaving off the traps and forearms exercises. So 4 less exercises, but I'm feeling it twice as much. I'm sold!

Rhonda - As I understand it (and I just re-read the book last night). You pick an exercise for each part, then do all the sets, the choose another move for the same part and just do 1 set of 12. Here's an example:

Shoulders:
Exercise 1: Standing Shoulder Press
Set 1: 12 reps x 6 lbs.
Set 2: 10 reps x 9 lbs.
Set 3: 8 reps x 15 lbs.
Set 4: 6 reps x 24 lbs.
Set 5: 12 reps x 15 lbs.
Exercise 2: Lateral Raises
Set 1: 12 reps x 12 lbs.

Don't be laughing at my girly weights ;), I wanted to start at home before I went and embarrassed myself at the gym.

There's a downloadable excel spreadsheet over at the offical BFL site, it helped me visualize the sets/reps: http://bodyforlife.com/exercise/journals.asp

Thanks Dee, that explanation helped me as well. I thought we had to do 2 full exercises, so this will save me some time! :)

Rhonda (and Dee), I've attached another file that you might like for your dailies. http://bodyforlife.com/exercise/down...cise_guide.pdf

Dee, when you go back and do the 12 at the end, are you supposed to go back to your starting weight as well, or a different weight? And the one other that you do the 12 of, is that at any weight as well?

Oh, just wanted to post this info as well, that someone on our Biggest Loser thread posted. She said that Bill Phillips (original author) has since come out to say that for people looking to lose more fat than 20-25 lbs, they can drop one weight lifting day, so only do 2, and pick up an extra day of cardio.

I know many here have commented that 3 cardio days is just not enough for max fat loss, so wanted to throw that out there. I myself am wondering if I should still do the day of 3 lifting and do 4 cardio. I'll still take the day off on Sunday for food prepping, but I can do a lifting and a cardio session both on either Friday nite or Saturday. In a way I don't want to "mess up" the formula, but not sure you can go wrong with just adding cardio. However, you could burn out I suppose, which tends to be my issue.

The 12 reps of exercise 2 should be done at a weight where you are working at a "10" on the intensity index. (10 being highest, 1 being the lowest)

I was going to just add in 1 long run (4 miles?) on my off day. I think I read somewhere that if you are already active or needed more fat loss that it was okay to add and extra cardio session. My 1 long run is just so I can run my
5Ks and not have to stop and walk after 20 minutes. My trial 20 minute session yesterday with the intervals went well, and I ended up with about 2.5 miles in 30 minutes. I added a 5 minute warm-up and cooldown onto the BFL 20 minutes, because I know my legs will cramp if I don't. Been there, don't wanna do that again. I can't see that adding in 10 minutes of walking is going to mess with the program (or I'd never be able to walk around the grocery store).

hey guys :)
I have never really looked much into body for life.. but I think i will!
I do, however... LOVE myloplex light shakes! :)

Anyway.. i will dosome research tonite and see whats up!

So are you guys al starting the challenge on the 25th? is that the deal?
(sorry.. im slightly slow today) hehe

Fauxtini, yes, we are starting officially on the 25th. Some are doing the BFL, and some of us are following our own programs, but joining in for the challenge of keeping it OP and getting results over the 12 weeks. :)

Morning. Good to know about adding a cardio session/dropping a weights one. I was working things out and it will work better for me to do 4 cardio and 2 weights, probably NROLW.

The newspaper and a gym here (not mine) are running a weight loss contest which is basically the same time frame. You have to weigh by this weekend, and at the end, and the winners are chosen by percentage of weight lost (a la biggest loser). Money prizes for the top 3. Plus you can get a coupon for a free blood lipid panel at the beginning and the end. I haven't decided whether to sign up - would it be more incentive? I certainly won't win given the rate at which I lose. On the other hand, it doesn't cost anything, and they of course want to advertise how much the area has lost in total.

Yes, Pat, sign up! It can't hurt and the lipid panel would be interesting to compare to your last one if you have records of it.

So the consensus from my digging around on other forums seems to be that adding extra cardio in is ok, as long as it is not HIIT bc the feeling is that doing that more than 3x week could really be overtraining, which none of us want to risk. Regular cardio like a long walk, easy run, or other activity which you've been doing already and are used to, seems to get the thumbs up.

Went to Costco at lunch and got a ton of good fruits and veggies. I'm realizing from looking at all these planning sheets that I need to plan, plan, plan in advance, write down my meals and be prepared to make those. Wow - I will be busy on Saturday.

Everywhere I read cautions to not be tied to the scale during this challenge. I'm debating weighing only monthly, does anyone else think they can break the daily weighing habit?

How about weekly instead? I still need the BL weekly weigh-in, even though I'd rather have inches lost than pounds lost right now.

i weigh in weekly now instead of like 64086708 times daily. That's a major cut back for me and i know i feel better when im not so dependant on the scale.
i know i couldt make it weighting monthy and i have to weigh for TBL anyway.

im interested in tracking my inches. im gonna measure up in the morning :)

Easily! I don't have a scale at home. :lol:

Fran, I have blood work done every 3 months anyway, as I walk on the edge of having Type II Diabetes. I'm jealous that you can get lots of fruits and veggies. Mine will likely be more frozen than fresh, given the lack of variety and poor quality of much of what there is, here. But it's nothing new, and the summer makes up for much of it.

If you are thinking about or worried about tweaking the program somewhat, you may find this interesting. It talks about some of the tweaks some past champions have made etc.

http://www.hussmanfitness.org/html/TPBodyforLife.html

Thanks DP!! This is an awesome site - he is answering so many great questions that I feel like I've been talking to him about this already!

One question I need clarification on if anyone can jump in....

Why must I eat oatmeal with eggs or something else? Isn't oatmeal a standalone good balance of both carbs and protein?

I've provided some answers to make it easier for you:
a) Oatmeal is considered primarily a carb. While it does contain protein, not a significant amount to balance the carb, so you must add a protein.
b) all foods are either a protein or carb predominantly. That determines what you match it up with.
c) all of the above
d) none of the above. Correct answer here.......

The thing that confused me is oatmeal had to be eaten with egg. Yet a pancake or french toast did not. Now, true, when I looked up the recipe, the pancake was made w/eggs added in to the mix and the f/toast had a protein powder concoction as the topping. But I totally see those as predominantly carbs, like oatmeal is, and with a small component of protein per the recipe.

This is why I'm confused.