I'm starting today too!!! This is kind of a spur of the moment decision, and I don't feel 100% prepared, but I will succeed. I did BFL years ago and saw fantastic results. 2 more kids and 5 years sitting at a desk, I'm right back to the starting line. I've been pretty good this year with my workouts, but my eating has been terri-bad and I need some motivation. I am so glad to be back to BFL and I'm ready for the challenge. Today is the the day!!
Workout #1 Upper Body is done. Felt so good to work my muscles. Took my before photos. Need to do measurements today. Time to go eat a clean meal. Let's go Team 2012!!
You added that important part about not letting the planning turn into procrastination. I have that same problem ... I can be too perfectionistic about things and sometimes I have to just say ... okay, that's enough! Or that's good enough! Time to get started! I like deadlines because then I get into gear and get things done.
I bet you're pretty close to ready. I did a "practice " week last fall and realized that I WAS ready enough ... there really wasn't anything to figure out that I couldn't figure out as I went along. ( I had a shoulder problem and had to learn some alternate exercises and be extra careful with everything) So,I did what you said so well ... I finally took the massive action. Decided to "join" a challenge officially and do it with others. I loved doing it that way. I like exercising alone because I am more focused but it is fun to have "comrades" and friends.
You never know about whether or not you'd be one of the winners. Some people have astonishing results in the first twelve weeks. But even if you aren't a BFL winner and even if you don't think your results are astonishing ... you'll have results and you'll be happier with yourself than when you started.
Let us know when you start. Keep up the good work and get excited about starting. It really does feel great to finally start and the twelve weeks actually flies by.
Day 1: Upper Body complete! It felt so good to focus and get through the high points of all muscle groups the way you're suppose to.
Two bits of advice:
1) The High Points - In past times, I realized I have cut corners here. By time you get to those last two sets of 12, it's easy to just get 'em done without taking time to really hit that Level 10 (the most your body can output). Furthermore, it's difficult to imagine doing that 5 times during the course of a workout. But I believe this is one of the cornerstones of the program. Forcing the adaptations which will lead to transformation. Take time to find that right weight for each muscle group that brings your body to hit Level 10--which leads to my second bit of advice.
2) The Journal - I've never kept a journal that tracks my weight lifting progress until this morning. It seems tedious and yet another thing to carry around and remember. However, if we're really going to go for those Level 10 High Points then we've got to have a way to track what weight brings our body to Level 10. It would be nearly impossible, especially for someone starting fresh, to remember what weight they used for every muscle group and how close it pushed them to Level 10. I think when we rely only on our memory, we probably don't hit Level 10 consistently through the course of the program. The link below provides the journal charts to track progress (Look at page 3 and 5).
I have modified this to a smaller version (details below if you'd like to know what I'm using).
Good luck everyone. Go strong.
My journal plan: I have compacted this journal to a mini-binder version that's much more practical to carry around the gym. I took a lot of time this morning to reformat, resize, print, cut, and punch this new journal. The picture below shows what it looks like. If you'd like me to send you this smaller, formatted version, message me and I'll email you the PDF, which you can cut, punch, and put into a mini-binder too. I think it'll be very helpful.
I woke up in the middle of the night and was hit with an analogy for my ambiguity. Doing all the leg-work and preparation that I've done so far, and then not start today is like finally having the guts to climb the ladder of a high-dive diving board and then walking to the end, and stand there so long that I convince myself I'm not ready. I've already "climbed the ladder" and there is no reason not to just walk the board and jump! So I've started today as best I could w/ the food I have. Had 1 egg+1 egg white plus a bowl of instant oatmeal. Lots of water so far. Am getting my grocery list together right now...YAY - I'M EXCITED TO JUMP OFF THIS DIVING BOARD!!
I am the culprit, and I am the cure
Well done Tyler! I think you've hit the nail on the head re hitting the high points, human nature is to take short-cuts... it seems the high points are the key to success here.
I love your compacted version of the journal, I was thinking last night how I was going to make that work.
Tyler - we must have been posting at the same time earlier, as I just now noticed your post. I did almost the same thing w/ my last challenge, except I didn't shrink them. Good idea! I'll message you to get the PDF. Thanks!
started day 1 today. will work out till this afternoon. Started off pretty bad. I had a restless night and woke up exhausted. I have kept up on my eating and I WILL work out this afternoon. Feels good not feeling so full. Tyler, great idea. :) Hope everyone is having a great day. -- Christina
I started this morning as well, I've got a friend who is a personal trainer and he has put together a few workouts for me in the past, never quite got past the second week so this time I've decided to put him to work and monitor my progress (accountability, for me it's a must).
I'm doing the BFL program but I got him to check my technique on each of the exercises and I have to say that I can lift a lot LESS weight than I thought I could because I wasn't doing it properly before.
I never hit a level 10 today but I now have a much much better idea of technique and if that stops me from being injured then I'm all over it like a rash!
I'm really looking forward to the end of the week when I do my upper body again so I can start playing with weights and learning how to nail that 10!!
Tyler has some great advice above, if I could offer some as well it would be to get the technique right as well as the weight, something I wasn't doing.... As the lads in the gym say, "if you are not sure ask, it's what we are here for".... They also pointed out that "you can't train if you are injured"!!
Tomorrow I have my first cardio session, which I am not looking forward to!! Never been very good at running, even as a kid I was the fastest in my year over 100m but the slowest over 800m.... go figure..
Hope you are all getting on well with day 1!!!
Thanks, Tyler, for your motivating words and example. I am half way through Day 1 and doing well. The posts by everyone have encouraged me all day.
I am using a journal, too....it's the "Success Journal" BFL puts out. I do so much better when I have a place to write everything out. Planning ahead helps me stay focused.
I have restarted so many times since my last Challenge in 2004....but this time I know it is going to stick because I "dug deep" and found that no matter what I accomplish, I will not be truly happy until I am eating clean and working out. It's that simple.
I had a very good UBW this morning and am about to run a mile in the nearby park.
I wish every person starting today success. It is such a great feeling to do what you say you are going to do. The "self promises" that Bill Phillips talks about.
Thanks again, everyone, for all your encouraging words! Love the sense of community I feel here.
I just read a BFL Success Story and because I have had a lot of loss in my life in the last few years, these words really touched me:
"I could continue to drown in my sorrows or believe in myself 100% and build my Body-for-LIFE. I took the Challenge." ~Lori Greschler
I set my start date back a day so tomorrow is now my first day. Got my meals all prepared and my gym bag is packed ready for the first upper body workout.
I agree with Tyler about hitting the tens, I find this a lot easier on cardio than I do on weights.
Part of the problem for me is that I suffer panic attacks and a major trigger is fast heartbeat so workouts are definately a challenge for me!
Anyway keep going everyone x
IanTux - you said "Tomorrow I have my first cardio session, which I am not looking forward to!! Never been very good at running..." I'm not sure if you realize this or not but you don't have to run. You could walk and increase intensity through speed or incline (if on a treadmill), or you could ride a bicycle, or use a stairmaster, or elliptical or any other cardio. I'd hate to have you start out running and injure yourself. Maybe your body can handle doing that - I sure know mine can't! I'm going to do walking w/ incline increases to start out.
Wakey618 - Thank you so much for your concern, it's great to have someone looking after me already!
I must admit that I can't run for more than about a minute at a time so I know I can definitely reach a "10" before I even start!!
We have got a whole bunch of cardio machines in the gym and I'm going to start on the rowing machine, and eliptical first simply because I enjoy them and I think that the more enjoyment I can get out of the cardio side of the training program the better at the moment.
During the next 12 weeks I would really like to become fit enough to be able to run with my better half for 30 mins, so thats a kinda side goal I've set for myself.
Just remember, keep going, together we can do this!!
Hey there golfpunkgal. I too am in NZ and started 1st Jan, but have been unable to register on this official site and unable to upload my before photos?!! Have you been able to upload or register? Am i reading correct when it says that online registration is only for USA? but then it lets me go so far in the registration process? and i have had the official reply email etc??
Has anyone else had problems with registering and uploading their before photos etc
However I have started the challenge anyways and feeling great.
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