Okay..I am on day 4 of the program, but I don't know if I am doing any of this right. A friend started with me and he's lost 7lbs..i don't feel any different. Im not as sore...I think Im eating right...but not seeing any results. What are the "hitting your 10's?" Does a pre-post workout meal count as the 5-6 meals? So many questions....please help if you know. Thanks
It is great that you want to do this and get healthier! The first few weeks can be a learning curve. Have you set your goals?
You have made it to day 4, do not get discouraged about not seeing results already! This is a 12 week program to mental and physical strength and fitness.
This website has great information, but I found it helpful to use it in addition to the Body-for-LIFE books. All your questions can be answered there but here are some basic guidelines.
6 meals per day, 1 every 2-3 hours. Each meal is 1 protein approx. size of your palm and 1 carb approx. size of your fist. Add handfull of veggies to at least 2 meals. Only eat foods from the authorized food lists. Everything you eat should be a meal.
Hitting your 10's means rate your effort on a scale of 1-10, and be honest with yourself about it. 1 would be sitting around doing nothing, 5 would be a moderate effort, 9 is everything you've got to give, and 10 is digging down deep inside and giving a little bit more after that.
It sounds like your friend is losing water/waste weight, this can fluctuate day to day.
It takes a little time of trial and error to get everything ironed out with your eating routine/plan and the workouts. I started feeling pretty comfortable with everything about week 3. The forst 2 weeks were spent just trying to figure out what I could eat, how much, and figuring out my starting points on the workouts as far as how much weight to use, etc. Have you read the Body for Life book? That will explain everything in detail. If you don't have it, you should get it. Half Priced Bookstore is a great place to find it for a good price.
Hitting your 10's on weight training means you're giving it ALL you've got and couldn't push out one more rep if you tried. Hitting your 10's on cardio day means you're pushing yourself to the max limit that you can do for that last minute and are singing praises when the minute is up. LOL!
Don't worry about anyone elses results seeming faster than yours or better than yours. Everyone's body is different and will change at different paces. But stick to the program, eat clean 6 days a week, enjoy your free day and take care of your workouts and at the end of 12 weeks, you'll be happy you stuck with it.
Welcome to the group!!
Do you have the original book? That can be a lifesaver in more ways than one! Male or female?
Males tend to lose at a faster rate than females...there is a thread on here somewhere where it talks about what to expect at different points of the challenge...I will try to find it and bump it up to the top for you...
The important thing is to keep focused on your goals...It took me a good 8-9 wks to see real noticable results and after that more changes happened so you MUST stick with it to get the results you want!
Ok, going to try and find that thread for you...and if anyone else knows where it went, bump it up!
DebMO :0) Blessed to be a Blessing...
© Abbott Laboratories,2013