@jam2011 -- in the library section of this website there is a chart listing the exercises with reps for both upper body and lower body.... the book also explains it well.... The exercises for each muscle group done in sets of (12  -- 10 -- 8  -- 6-- and then 12 and 12) with a 1 minute rest between sets.... when you start out select an exercise and then a weight that you can comfortably handle for 12 repetitions... rest for 1 minute then increase the weight a little and perform 10 reps.... rest 1 minute.... increase the weight a little more... perform 8 reps... rest 1 minute and increase the weight even more... perform 6 reps... rest 1 minute... reduce the weight back down maybe to the weight you used for your 10 rep set.... perform 12 reps and then without resting perform 12 more reps of a similar exercise that works the same muscle group...

I hope this is easy for you to understand.... I think the book explains it similarly

Hey 17er dudes, I'm here, I'm here! Or should I say Cutting Crew? (Proud my idea made it as our group name, haha)

Had a great workout this morning and am feeling good to finish up strong.

I can't wait for my run tomorrow to really sweat it out.

The food has been tougher and tough, but I plan to stay clean until **PICTURE DAY** Sunday!

See you all at the finish line :)

When we're off, we should all make a point to post and check in (yes, I can be guilty of this) and talk about our goals for the next challenge.

Oh, and welcome jam2011.

Welcome Newsie --- so glad you are gonna be with us on our next challenge.... yes goals for our next challenge would be in line and maybe the routine we are gonna use for our workouts.... we have one challenge nearly completed and know what works for each of us and what doesnt... also maybe a lil tweaking of our eating habits.... I am so energized about BFL and what it has done for me... I hope ALL of my friends I have made along the can smile and say the same...

CYA April 25th

Working on GOALS for C2 and will start Active Rest for two weeks (4-11-11). I'm going to try the Kettleworx program for my 2 week AR and see how that goes. My C1 photos are posted on my profile -- lost a whopping 24 lbs - Wooo Hoooo!

Hey everyone... I am on day 2 of BFL!  I am really excited for my transformation!!!!!!!  Ashanne said this was a fun group.... so hopefully you won't mind if I jump in with you guys!  

Before this next challenge gets started, I was wondering if anyone had some good recommendations on better methods to keep track of workouts. I started with the pages that you can download here, then modified the packet to 3 seperate sheets, upper, lower and cardio that I could print out each day. Even that wastes a lot of paper. I want to track what I am doing, keep straight what day I am on, and not waste a lot of paper. ... Any ideas? Or am I killing another tree?

@kkuertz -- welcome and jump right in.... who said loosing weight and getting into shape had to be boring and blah??? Well not here... We are all here to improve outselves and our health and well being and that is reason to be happy.... Good Luck with your challenge... For most of us in this thread we are preparing for our 2nd challenge... so please ask us anything, if you have needs... and we will see what we can do to assist you... I, myself, reside in North Alabama.... Now... Dig Deep and Keep Focused

@elvenbane - There's an app for that... LOL ....If you have an iPod, iPhone, or iPad, look for and app called "12 week fitness". It's not an official BFL app but it strictly follows the workout routine (UBWO, LBWO, cardio, and Free day). This might be a good alternative for you. I'm not sure if this is free or a $pay-for-app.  I downloaded it a while back and tried to use it but I like recording my results while I'm working out and found that it was just easier and quicker for me to use the "old school" method - write it down.

@kuertz - Welcome aboard!!!

Thanks everyone for the warm welcome!!!!!!!! Hope everyone has a great day!

@Tazz - I live in Northern KY about 10mins from Cincinnati OH

@kuertz - Just read your profile:

I am 27 years old and wanting to lose 20-25 lbs.  I love eating healthy and working out!  I teach Zumba and I am running my third half marathon on April 30th in Louisville, KY

Wow... I'm skeered of you. Zumba is no joke and you're running half marathons?????

@BuzzMan -- you and I are almost like her... We Love EATING!!!!! anything... that is what got us where we "were"... but not anymore

@Elvenbane- I go totally old school- I use a spiral notebook, numbering the pages 1-84. I write my w/o for the day, what I ate during the day, and comments about the w/o (or life). I developed a shorthand after a while- "ugh" meant that I was at the max I could lift, "got it!" meant I was lifting the max weight with good form (not cheating), and "!" usually meant I had begun to lift it easily and needed to up the weight. These are not trademarked- use them if you want:)

Still having egg beaters and oatmeal for breakfast- it just seems right nowadays!

Rest well, people

@BobbyA - I mix 1 quart of liquid egg whites and 1 pint of eggbeaters in a container and my my omelets that way... plus I put about 1/2 cup of old fashioned oatmeal in the mix (I use an electric omelet maker) and cook the two together... now dont turn up your nose, its actually quite good that way... been my breakfast meal for the last 6 weeks or so... easy and satisfying.... and yes it does seem right... as does Most of My  Daily Meals... almost time for a few spoonfuls of no fat cottage cheese and an apple... and then homemade chunky chicken salad on whole grain "slim"bun for lunch... DONT FORGET YOUR WATER!!!!

This active rest thing is killing me! I might end up running tonight (and I HATE running!) just to feel like I'm not slacking off.

As far as the recording thing goes, I might make a program for the computer that will track it for me, help pre-planning, and allow me to print it out later if needs be. I hate the time and resources wasted on physical paper.

@ Buzzman and Tazz- Zumba is not that intense- it can be.  It if fun- the hour pasts by so quickly.  As for the half marathon- well that is kicking my butt.  I am excited for the race but also excited for it to be over with so I can really focus on my transformation on BFL.... and I love to eat too :)