I have tried this program once back in Jan, but things kind of fell off track, so I am pretty familiar with everything, but I have a question concerning cardio.
I am in the military and am currently sitting at 215 (max weight is 202) (I had an injury and gained some weight) and I am going to a formal school on Jan 10 and I need to be below my max weight of 202 by that date. I understand that most folks see differences in their body, but not on the scale. Obviously, I will need to see some progress on the scale.
So if follow the plan alone, I may not get where I need to be. Would it be a bad thing to follow the plan to a "T" but add in another 20 minute cardio session every day or at least add in a cardio session every other day (either on lifting or cardio day)?
My biggest concern here is that if I am not below my max weight of 202 by 10 Jan, my career will be in jeopardy.
What are everyone's thoughts?
Hi Dolfin, My wife and I often double up cardio workouts if our time and energy allows for it, only 3 weeks in we are getting great results.. Man does she look hot and I can already fit into my skinny clothes .. I would say go for it... Constantly aching bodies at this stage though lol
Thanks for the reply. Do you double up everyday or only on certain days?
BTW, congrats on you and your wife's progress.
I believe if you follow the plan to a T you will lose the weight. But - timing.... Christmas and all. I'd hit the weights hard & do aerobics per the plan. Good proteins & carbs & very little sugar. I lost 12 pounds in the first 4 weeks (started 10/15), but I worked HARD at all of it (well - a cold one every now & then). Anyway, I'm ex-Navy so I understand. I say don't overdo the aerobics. Too much chance for an injury (pulled muscle, etc). If you believe you can do it, you will.
Former Marine here, always struggled with my weigh in's since I was a bigger guy. Even at my skinniest, literally 5% body-fat I was only a few pounds under my max weight. So, I learned a few tricks about weight loss, in a healthy way.
First, fast weight loss is alot of calories in and calories out, at your weight, probably aim for about 1,700-1,800 calories a days. Then, cardio, preferably running. I'd say run at least five days a week, minimum 30 minutes a day. If you have a stationary bike then an hour a day minimum. Lastly, water, and I mean ALOT of it. You do this for a couple weeks and you'll weigh in just fine.
Now, my advice is to help you with your weigh in for the military, I'm not suggesting this as a modification to the BFL program....just to get you under so your career isn't in jeopardy.
Thanks for the information. I was planning on doing BFL per the instructions, but I was going to add an additional 20 minutes of cardio (bike) each day.
© Abbott Laboratories,2013