Also... Found this great article from BFLMike Mike Harris.... He's a BFL God!!
About weeks 5 to 8, somewhere in there, you will encounter the "what the heck" syndrome.
How you deal with it will determine the course and outcome of the rest of your challenge. Here’s how it works. You’ve seen good results to this point, maybe nothing spectacular, but your clothes fit looser, people have noticed, you feel stronger and lift more, and your diet has been pretty much by the book. You’re feeling confident and more. Then, here it comes: "Honey, you’re looking great, and that big wedding reception is coming up next week. Would you do me a big favor and just try to eat and act normally while we’re there? You deserve a little break–you’ve worked so hard!" A smile, and a "pretty please" squeeze and he or she walks away.
You bite. At the wedding reception, it’s cake and ice cream, a few beers, a couple of handfuls of nuts, and so on. What the heck–you’ll burn it off in the early morning cardio. And you hit the cardio hard. But you hit free day which comes up very quickly even harder. Sleeping in after free day felt pretty good, and you’ll be back on that routine before they know it. This begins a spin from which some never recover.
Well, this is just an example, and the what the heck syndrome can take many other forms. A very sad event that just begs you to eat and drink over it. A really joyous event that just has to be celebrated. So, what’s wrong with that? Can’t I enjoy life, you say? WELL, my question to you is, "What does risking all the work you’ve done so far, in exchange for some really unhealthy eating actually have to do with the enjoyment of life?? If this is how the rest of your life after your challenge is going to be, you don’t stand the proverbial snowball’s chance in Hell of keeping your weight off and staying conditioned.
The appropriate response to the "what the heck" opportunity is simple. Act like you’re enjoying yourself, and you no doubt will. If you can’t handle the peer pressure, grab a glass of diet soda, put a few little food treats on a plate and walk around talking to folks. Mess up the treats, and then at the first opportunity put the plate down, or hand it to a waiter, and walk away. You’ll feel better, and really, no one who matters to you will ever notice the difference. You will, though, because you won’t be waking up the next morning feeling like a bird slept in your mouth!
Having fun and acting normal at foodfests, without becoming a victim of the gluttony, takes practice but can be done! If you don’t master this, even if your challenge goes smoothly, the rest of your life is going to be a bumpy road! When I was first learning how to be a recovering alcoholic, I worried to death about how to decline a drink when offered one. My sponsor told me to simply say, "No thanks, I’ve had plenty!" And it was certainly no lie either. It worked. The only people who still tried to push drinks on me were people who needed the program I had just been in. It’s no different with food. The ones trying to get you to stuff yourself are doing it due to their own issues, not yours!
Eat, drink and be merry–on free days! On other days, be merry! Don’t let anyone steal the prize out from under your nose.
It has been 28 years since I had a particular type of cookies they make in Madagascar where I spent some of the most beautiful years of my childhood and those are not available commercially. I had them every day going to school and I loved them. I went for a work-related meeting last week and to my surprise the client's wife had them on the coffee table. She was Madagascan. I helped myself to two. It was not my free day. But little indulgence does you good. lol I know this goes against the rules of BFL, and I do get what you are saying.. but nobody goes for 12 weeks without messing up even once.. I have chosen my once hehehehe... That of course unless you go to banquets every week lol
Courage isn't lack of fear. It's our ability to carry on despite our fear
Hey guys! Just wanted to check in... I hate being that person that posts too much! Hope everyone is doing ok! I'm doing good going to an out of town conference which will be test 2 for me. I'm nervous but ready.
Hope to hear everyone else progress!
Whatever happens, Berney be sure to come back on track. I messed up BIG time for 5 days due to work schedule gone haywire! In was sooo discouraged and disappointed with mysel I almost quit. I will add one more week to the challenge and carry on as if nothing happened.
I'm not sure if the rest of the team is still here... guys??? Anyone??
I only ever posted once, but I've been lurking in the background and following the conversations. It's really helps to know that everyone is going through a lot of the same challenges and helps to keep me on track. Thanks!
I am in the middle of week 9. Over all, I am down 11 pounds and know I have gained muscle. My body seems to be re-shaping, all except the middle, which is my trouble spot. But I feel GREAT and strong! This morning I bench-pressed 80 pounds - holy cow - I'm sure that is not a lot to many, but I never thought I would be able to or even want to do that. I'm trying for 100 by the end of week twelve.
I have definitely had my challenges. Weeks 7 and 8 were pretty much a plateau but I know exactly why - it's summer and there are all kinds of fun things to do which always seem involve drinking and eating. I haven't missed one work-out, but there have been many a day with big sad faces on my food logs in the last two weeks. I'm really trying to get back on track and lose the last 9 pounds in the next 3 1/2 weeks. The "what the heck" article really made me think about the little extras that I am again choosing to put down instead of in my mouth. Thanks!! to the author/poster of that.
I have to roll my eyes at the people who are discouraging some of you. Come on, friends! You KNOW this is good for you and better than a plan that encourages you to “get your heart rate up 3 times a week”. Don’t let them take you down with their negative attitude – just go ahead and build your BFL!
Anyway - hope everyone is having a fun summer. Keep it up! As I say to my work-out partner; it's just weight... lift it up. You can do it!
Still here W2D3. My fear is getting off schedule. I'm fine as long as I can have a routine.
Hey there Ruby:
I'm glad to hear your back on track. I definitely think one of the biggest challenges during these 12 weeks is learning perseverance. Without it you won't meet your goals and reach for the next level. You definitely got it! Despite your mistakes you've learned from them and will work towards avoiding them.
When I reflect on it myself I swear there isnt a day that goes by that I dont ask myself: Why the heck am I doing this? For me eating properly is the hardest thing. I love working out, because I'm so competitive it almost a big game to me. When I'm in the gym and look around and see if I can out sweat or out work who ever is there. (Of course this all in my head and I promise my HIIT cardio is only 20-25 mins). When I'm at home I always have an Oxygen Magazine laying around with some hot fitness model on the front that I picture myself working out with. Who would've ever thought quitting junk food would be harder than quitting smoking!?
My progress is still ok. I'm totally obsessed with the shape of my arms I can definitely say my arms have NEVER looked this defined in my life. I just tweeted a pic of me flexing with the tag: Wish I could've made it to the gun show... Pitty. It had a few of my friends in stitches and they were wowed by the shape.
Although I'm finding changes in my upper body... from about my belly button to just 5 inches above my knee cap is a different story. Everytime I look in the mirror before a shower etc... I just get so discouraged and disappointed. The scale thats a whole other demon for me! lol
I just wanted to say hello and WOW! 80 pounds you gotta be kidding!!!! I'm utterly impressed.
I think the next few weeks I'm going to be setting some new goals for myself to keep me motivated and in charge of this challenge. I can't believe we are in the four week stretch!! I would love to hear more about your challenge and the mini challenges you've been faced with.
Has anyone noticed their 8 week miracle yet?
Good luck everyone! Hope you all have a great weekend!!! I'm looking forward to my Week 8 on Monday.
Anyone still there?
I'm stil here. Though, my Challenge Dashboard no longer has my info... I might have to hand-write the submission. This challenge now feels more like a lifestyle. How is everyone else doing? Challenges? Victories?
Reactive: I'm still hanging in there... Had a few ups and downs. How bout you? Where are you at in the challenge? I agree each day its more of a lifestyle than anything. I'm in week 9 and I'm not sure I want to take my 2 weeks of active rest!
I still havent seen a 8 week miracle! You?
If you don't take an active rest you will crash after about week 15
“"Success is the sum of small efforts, repeated day in and day out..." - Robert J. Collier”
My ups are that I am consistent about my workouts and do well with my eating. The downs are that I really over-due my free day. So, I have lost about 7 lbs... but that is great considering that I am already at a healthy weight range. 132 lbs. to 125lbs. My body is better sculpted, esp. in my legs. I did this more for knowing how it feels to follow a program. If I do this again, I will surely not use the free day. It helps some people, but I abuse it :)
Still here and going strong. I haven't seen any magic happen at week 8 or 9 and I have 2 days of week 11 left. I don't think I am going to experience it. I discovered part way through week 9 that I was doing the weights wrong. I was only doing 1 exercise, not 2. I have since changed that and find it frustrating as we have a home gym (pulleys and weight stack) and a handful of light dumbbells. Trying to switch things on the machine takes too long in between the last 2 sets of 12. Looking to get a weight bench and some decent dumbbells to rectify this for the next challenge.
Even though I haven't seen any "magic", I have lost 21 lbs. I have basically dropped 2 lbs a week. I am happy with that but I'm not going to look like the people in the photos all ripped and toned and stuff. Maybe my next cycle will be better when I am doing the exercises properly from the beginning!!
Still having issues with cardio. I am on my feet all day and I do my cardio when I get home from work. I have tried 3 pairs of shoes, socks, socks with slippers and no shoes and nothing is good. My feet swell and if I am wearing shoes, I can't get them off fast enough at the end of the 20 minutes. I can't go my cardio in the morning as I am already up at 3:30 am to get ready for work and I have tried it twice and both times I was dry heaving. Not a pleasant way to start the day. I also find that after 4 minutes in, I am getting a stitch in my right side. Not sure why. Anyone have any ideas?
8 workouts to go. Then I am taking a week off. We are going on holidays for 2 weeks in September so we won't be starting another challenge until we get back. But the plan is to keep eating healthy and workout until then.
Reactive - can you use your free day in moderation?
Hope everyone is doing well!!
I just finished my last work-out! Day 83!! Tomorrow is a free day! WOW! I can't believe I actually stuck to this for 12 weeks. It definitely wasn't perfect. I have done a bunch of blowing it food /drink wise, but the workouts have kept me somewhat on-track. Over all, I am down 12 1/2 pounds and have re-shaped. I just did my measurements and while some are up and some are down, if I add them all up, I am smaller by 5 1/2 inches. Yeah!
Some of the things that amaze me:
I had knee surgery in March. When I started, I could only press 30 pounds with my left leg. On Thursday, I pressed 90 pounds with that same leg!
I bench pressed 90 pounds! 5 1/2 reps..... Almost got that 6, darn it...
I only missed ONE workout the whole time - and I was out camping so we were swimming and playing all day.
So, thanks for letting me brag - it feels good to be proud of myself!
Next? My workout partner (could not have done this without her! Thank you, Eileen!) and I both want to lose more weight and are pretty happy with the muscle tone, so we are going to modify the program somewhat. I know the BFL program is tried and true, but here is what we have in mind: Any comments?? Would love any input to help drop the pounds.
Monday - One hour of 6 man outrigger canoe paddling (it's basically a upperbody / cardio work out at about a level 8, but there are a couple of sprints, so you get in a few 10's. This is what we've been doing for 2 of our cardio days on the challenge we are just finishing)
Tuesday - Lower body maintenance - (3 sets of 12 at a level 8 to maintain) + 15 minutes kick your butt cardio.
Wednesday - One hour of 6 man outrigger canoe paddling
Thursday - 30 minutes cardio, BFL style
Friday - Upper body maintenance + 15 minutes of kick your butt cardio
Saturday - 30 minutes cardio, BFL style
Sunday - rest
Food - BFL all the way, including the free day, which is, I think, the reason this whole thing works for me!
Anyway - Congratulations to everyone stuck with it and if ya didn't, step on up and try again! It's all just a mindset and a routine. You can do it! I really enjoyed reading everyone's posts. It really helped me stick with it. If anyone is going on to challenge #2, I would say lets keep the thread active... anyone??
© Abbott Laboratories,2013