Hello All! I am starting January 17th as well. I have known about BFL for a long time, unfortunately that's the extent of it. I haven't ever done BFL, but at 38 years old and about 90 pounds over weight, I MUST do something! My sister has done BFL and looks amazing, so here I go! I am looking forward to the community support!
I am new to this form, new to BFL and SO PSYCHED to be here!
I started my challenge on Jan 9, so tomorrow will conclude week 1! I have really been enjoying the plan, both the eating and the workouts. I've been working out and trying to eat better since May 2010. To date I have lost about 35 lbs and have another 50 to go. I did the low carb thing for a couple months and it worked, but was way too restrictive for my taste (pun intended :) One of the trainer's at my YMCA started talking about this Body for Life thing and I was VERY interested in the free day concept, as well as the 20 min cardio. I looked at his photos (he's done a couple challenges with GREAT results), read the BFL Champions book, went shopping and got started!
I have to say that it is going really well. I am lucky enough to work from home most of the time, so I have full access to my kitchen with all it's BFL supplies. The gym has always been a fun place for me. I'm a pretty strong girl and love pushing big weight. I'm trying to dial is my 10's in the lifting routines without killing myself. I have a few nagging issues/injuries (ok, I guess I'm not a girl anymore, an old girl? Approaching 40 lady?) that I have to listen to in order to not put any part of my body out of commission. So as a result, I find myself not being able to push to the max on some exercises. And it's not the actual muscle group I am working out that can't give more, but the supporting players that give me grief. Right now I've got a pretty active case of tennis elbow in my right arm (which my weekly racquetball games don't help - even with a forearm brace), newly developing bunions (which only hampers my calf exercises now, but I want to squat soon! Oh and lunges are out of the question as well. OUCH!) and a lower back that I just have to be careful with (had surgery on L4-5 back in 2002). After my first week of lifting on my BFL plan, I can honestly say I was not very sore aside from hammies and tris. I know that what I'm doing is still all positive but I really want to be able to push it as hard as I can. I want to hit those 10's without sidelining myself with an injury.
Well, time for meal 6. I really am glad to have this forum and I hope we all do as well as we can and meet or exceed our individual goals. Wish me luck for my week 1 weigh in tomorrow! (I know it's probably too soon, but if you knew what a scale slave I've been up until now, you'd understand. And I will NOT be discouraged. Promise!)
Have a great weekend everyone!
It hurts so good!!! My husband lost 2kg this week, and tommorow is our free day. Funny thing is, we don't feel like eating all the things we wanted to 3 days ago. Mind you, there are things we miss, like braaivleis, biltong and a beer, but not 10 beers and a 10kg steak!! I refuse to get on the scale, I keep a piece of clothing that I wore 3 years ago, a size 6, and will try it on once a week to check my progress! I'm a size 14 at the moment, so my goal is 4 dress sizes, and baby, JUST WATCH ME!!!
CapnK, I soooo had exactly the same experience as you! I cried laughing!! Our gym is on the second floor, with no lift, so can I just say, I respect the fact that you have to move on boat! I literally couldn't turn in my sleep, and being a dentist assistant, I have to stand working most of the day!! Whoe is me!!
Love reading all your posts! HANG IN THERE!!! WE'RE ALREADY CHAMPIONS, WE'RE JUST GETTING USE TO THE LIFESTYLE!!
Thanks for taking time to comment.
Today I did eat healthily. When I was hungry in between meals I chose healthy options like natural almonds or natural muesli with natural yoghurt. However, I think I need to choose better snack options like authorised veges or a protein shake. Still room to improve.
20 min interval bike ride was good though. Felt the burn.
Loving reading everyone's progress. Keep up the great work.
Hi A + C,
When I did my first BFL, I found it took me a couple of weeks to get into the BFL weights routine.
This is what I did.
I wore a digital wristwatch to every workout to help me keep track of the start time, break times and finish time.
For pacing of each rep, I would say to myself slowly the phrase, "I am building (and pause for one second for the hold) a body for life." Then I'd quickly say the rep number I'd just completed to myself and do the next rep.
There shouldn't be much of a pause between reps in a set.
As soon as I completed a set, I would get the next lot of dumbells/weights/machine sorted so that I could get onto it as soon as the required break time was over.
Once I got into the BFL weights routine, I would sometimes run over time but no more than 5 minutes (and usually due to having to walk to another area of the gym for the superset exercises (or the ones to hit the 10)).
If there's no external reason for running well overtime (like waiting for equipment), then look at timing of breaks & pacing of reps as things that you can work on. If waiting for equipment is an issue, suggestions include attending the gym when it is less busy, changing the order of your exercises if other equipment is free, or learning alternative substitute exercises you can do (not ideal but it works if you know what weights match the required exertion effort).
I'm also making the assumption that you do your workouts/exercises separately from each other.
Keep up the great work.
Good morning team - I missed HIITyesterday so I doubled up with cardio and UBWO this morning. Struggled with my meals yesterday but it was all due to NOT being well planned....that is so key! We’re off to a concert this week-end so I will plan for Saturday to be semi-free, and pack some items for some clean meals too.
Brian – I’m not familiar with NLP, could you explain? If you have a particular book recommendation kindly advise, thanks…you have pegged my thinking!
Ali – we are both starting at around the same weight. I took my before pics last Sunday but I will not be posting them quite yet….YUCK! I too have two very active sons 10 and 11, and it’s funny but I have had the same sentiments about being happy with myself and how it affects my relationship with the boys and my husband. I also have a nasty sweet tooth! We’ll do this girl, I’d like to drop 10-15lbs this challenge.
Hey BFLers (we could use a catchy name, don't cha think?)-
Of the 40 or so on this thread, about half of us have given a bit of info on the bio section. Just out of that group we have people in the UK, Australia, South Africa, Canada and all four corners of the US- Washington, California, New York, Florida, as well as Chicago and Houston. If ever there was an opportunity to change the world, one person at a time, this is it!
Another fun fact is that 14 have started on or around the 10th and the rest of us are on tap to get it started on the 17th.
Congrats to those with the first week almost complete...one workout at a time!
Hey all! New day new way to excel at BFL!!
Mar - Thank girl! And yes, we can do this!! I also would like to lose 10-15lbs this challenge, but I found that the last time I did this, my weight was, in the end, not as big of a factor as my clothing size! That kept me going in a BIG way!
CapnK - Thanks for the friend request! I am still new to this site, so I am figuring out how to accept/confirm it!
Ok, so the last 12 hours were rough. You may think how, you were sleeping most of that time. Let me explain...
FIRST, I had my BFF take my before pics last night. Now this girl has been my BFF for 20 yrs (since high school freshman year) and when I saw the shots, I nearly cried. I asked her, "How could you not say anything?!" She said, "I tried, but you didn't want to hear it. There was always some excuse. You were to busy or your family came first." That was my Ah Ha moment. Really, these are the things I said about myself! No wonder I have gotten so far away from feeling GREAT! When I thought about it, I figured out that I look at myself from the front, and though it wasn't AWESOME, it wasn't terrible either. But when I say my side and behind pictures, that was what got me.
This morning I woke to a new found motivation! I took my measurements and since I am addicted to the scale, I moved it out of my bathroom. From now on, I will measure once a week, and weigh only every 2 weeks. Otherwise, I will be on that scale daily and that is not going to help my success. I truly believe we each have to find what helps our individual selves succeed. For me, this will help!
Week 1 Measurements (in inches):
Chest (across): 40 (below): 32.5
Belly Button: 34.5 (YUCK!)
Pooch: 37 (SUPER YUCK!)
Thigh L: 23 Thigh R: 22.5
Calf L: 14 Calf R: 14
SECOND, I am going to invest in a body fat pincher thingy! LOL I had this the last time I did this challenge and it was a great way to see what your starting and ending body fat is. After finding the calculator on the site last night, I new I had to get it, so today, it is done!
THIRD, I knew today was going to be busy, and I was not going to get my morning WO done in a fasted state. Before, (which was just last week!) I would have just said "SCREW IT THEN" and lost the whole day. Since today is my day 5 and it is a UBWO, instead I am planning! I will get my work out in, and make sure that I hit my 10's!! I have packed my bag so I can get to the gym later this afternoon, and I am preparing my meals to take with me. I NEED and WANT to succeed on this journey and if I give up now, at the end of my first week, what is that really saying about me?
I would really like to say that this forum has helped me! I read each of your posts and it keeps me going. I have laughed at some and pondered at others. I have not got to a point that I cannot move, so I know I need to work harder. I have felt that feeling before and this week I did not, so THANKS to those of you who posted that info! I will work harder today! Cheating only hurts ME!
Hope you all have a great day and reach your goals!!
PS: Can someone explain how to upload my before pics? Can I add them to my profile? I know that is a key factor to my success! Thanks!
My husband and I are starting on Monday and any encouragement will be helpful. I know that he will not get on the forum but I will. ;-)
I need to lose 50lbs and build some muscle and he needs to lose 30 - 40. We are 63.
Hi all. Will be starting Jan 17th. Jules.
Very happy with my first challenge. My second was 'maintainence'. The third will be to lose the remaining fat I failed to do in C2.
I am 52.
SlickJen, FitAgain, Debbie and all you other "girls" (I'm 41)... I'm appreciating all the posts and not feeling like I'm the only one in this shape. I've been exercising a week, but will start the challenge Monday... hopefully I've worked the soreness out.
I had a couple questions for those of you who may have some experience. Like FitAgain, I was wondering where to upload pics. Also, I noticed when I looked at the profile page, that there is a tab by the profile that says Challenge Dashboard and has a button that says "Start Challenge" or something like that... should I go ahead and click that even if the challenge doesn't start until Monday 1/17 for me?
Also, I've read about exercise in the forums and now just downloaded the Daily Fitness Assessment where you track each exercise and weight etc. Should we do 1 exercise for each body part or 2? The fitness sheet says 1, but I thought I had read 2 elsewhere...
Any other tips you experienced folks have for planning the exercise routine would be great. I'd love some specific workouts regarding HIIT. Like you run min 1-4 at a 3% incline at a speed of 3.5 mph and then increase... etc. I know I may not be able to keep up, but I do better by trying to keep up with another person instead of relying on myself to REALLY push as hard as I can go.
Thanks for advice... and glad to have some ladies to chat with... (tho you guys are great)!
if your sick of starting over, stop quitting
I find these two are much easier to use...try these logs instead
Also....I do two exercises per day per body part. I start off with one all the way through the second to last rep...then change up to another exercise (which will be my start off exercise the next time)
For example...today is LBWO (lower body). Quads start off with Leg Extensions for all reps until the last which I switch to One-Legged Leg Extensions. In a few Days...I will start all reps with One Legged Leg Extensions then end with Leg Presses. A few days later...I will start all reps with Leg Presses and end with Leg Extensions, and it cycles through the three all the way through until I switch up my routine.
Does that make sense?
Orrin, You are such an inspiration. Thanks
A + C I started my challenge on 01/11/11 I thought with all those ones it might help me be number 1. Anyway I did my first UBWO on Tuesday and it took me ! hour and 30 minutes. I realised that it clearly states you do two exercises from each group, not all four exercises from the group. Needless to say my bingo wings feel like they are in a vice grip. Look out Popeye!!!
BobbyA I agree we do need a catchy name. We are going to buck the trend of the 5% finishers that Orrin mentioned, we are a team and we will all get over the line in 84 days and be proud to be successful BFL Lifers :)
Have a happy, healthy, and successful day to my wonderful BFL family.
Thanks cajunbluez! What you said makes sense. I like the rotation idea and the spreadsheet makes what you said totally understandable.
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