What is your opinion of working out on an empty stomach. I know the book says to do it, but if I did that I wouldn't be eating anything until about 10AM.. If I'm gonna get my first meal in, I have to have my protein drink first thing, about 7AM, , take the kids to school, and then come home and workout.
I think it's best to do what works for your schedule. Everyone with a "real" life has to make adjustments here and there. As long as your getting the right amount of nutrients and calories your on the right track. If you make things to inconvienant for yourself you'll end up quitting because it just becomes a big hassle.
Thanks Imbuildingmybodyforlife and Popo! I appreciate the encouragement. I did find that, while I still had my headache yesterday, I didn't think about the goodies in the kitchen so much. I just tried to keep busy at work and stay distracted. It worked, for the most part. I agree that the first week will probably be the hardest and I am definitely looking forward to my free day! I just keep telling myself to get through this first week. (And Popo, I love Oreos too!) What's everyone else doing for cardio? Besides mowing lawns? =) I've been on my elliptical but curious what everyone else is up to. I'm also wondering if anyone's tried the Protein Pudding recipe. I made it the other day and it tastes great (in my opinion) but I'm curious to know if the recipe is just two servings? It says put into two bowls in the instructions but that seems like a LOT of pudding for one serving.
How do you guys deal with cravings? I'm such an emotional eater and I'm in desperate need to learn some coping skills and fast! :) My job is pretty stressful at times and it makes me want to shove my weight in chocolate down my throat...:)
Shannanigans, I can relate! I eat when I'm bored, happy, depressed, anxious, etc. Personally, I used to exercise. Jump on the elliptical or put in a kick boxing workout DVD and sweat it out. But since I switched up my workouts for BFL, I now try to distract myself instead. I'll get on the computer and read news articles, pick up one of my BFL books, or play games on my iphone. Anything to keep my mind and hands busy. I also try to keep water with me. Always. When I get that urge to eat I take a sip of water. Certainly helps me to get those 10 cups in! Hope that helps.
For cravings, I just usually drink a fair amount of water, and try not to think about the craving. In the past, I've also used Extra gum, which gives you some flavor, but is low in calories/sugar.
As for cardio, I have an elliptical and did that for about the first 10 weeks of my first "unofficial" challenge. However, I got bored with it. I tried doing sprints, but my left knee is still feeling the effects of that, so I haven't done that since due to the knee issues. Since then, I've been doing a punch bag and steps, in 30 second increments. I don't follow the BFL guide for HIIT. I follow Shaun Phillips (Bill's brother) plan for cardio, and do the high intensity for 30 seconds, followed by 30 seconds of light work (the punch bag). I do that for 20 minutes. It seems to go by quicker, and it breaks it up so it's not the exact same thing for 20 minutes. I've also thrown in jumping rope at times too, for 30 seconds. I'd prefer to run, but I think my knee has told me my running days are over.
Thanks for the advice on how to get through cravings. It certainly helped getting online and talking about it and then reading everyone's advice to keep me focused on my goal. :)
Slpate2164, on regards to your question about exercising on an empty stomach... I've read in several places that you need to either eat or exercise within a half hour of waking up to get your metabolism going. If you aren't able to exercise first thing in the morning I would go ahead and get your first meal in other wise your metabolism won't be the calorie burning furnace you want it to be.
In a perfect world we'd all be able to wake up and exercise first thing in the morning, but unfortunately we all live in the real world. I'm not able to work out in the morning either. I have to wait until I get home from work, but the most important thing is just to get that work out in when you can.
MJelly, I like your idea of the interval training. I used to do TurboFire (kickboxing w/ intervals) and loved it. I might eventually have to go back to something similar as the elliptical does get rather boring. Especially since I can't really watch TV (what I usually do) while on it due to having to watch the stop watch for adjusting my effort level.
Shannanigans, glad we could help...it's what we're all here for! =)
Slpate2164, I was never able to work out on an empty stomach as it'd make me nauseated. But for the past few years I've had to exercise first thing because once everyone else is up, the house is in turmoil and I don't get uninterrupted time. So I've actually grown accustomed to working out before eating and prefer it to eating first and then exercising. I agree with Shannanigans that if you're going to have to wait that long after waking up to exercise and then eat, I'd just eat first and exercise when you can. I personally also think a protein drink is a great idea for a first meal. It won't be too heavy but it'll get the metabolism going and fuel you for the workout. I had one for breakfast the day before officially starting the challenge just to see what it tastes like and it kept me full until lunch!
I too have to eat before I get my workout in or I would never get all the meals in. As it is, I don't get the sixth in. For cardio I do the treadmill at intervals for what I think are my exertion levels. I warm up for 2 minutes at 5.5, then progresses at 6.0, 6.5, 7.0, 7.5 for levels 6,7,8,9 and then 8.0 for level 10. It's what I used for the last time I did this and it worked fine. I will go faster as I get stronger. But, I truly believe it it's the weight lifting and diet that makes all the difference! Was doing great all week preparing all my mails at home. But, went out to dinner with my son last night, had two pieces of the bread with dipping oil, glass of wine, and large sale with grilled shrimp--- oh and frozen yogurt,, kicking myself today as it reflected very poorly on the scale. I will just use it as my off day and go another 9 days until my next. This is my weakness I find that I sometimes just cave for a meal. I wanted to wait until Sunday for my off meal, but life got a little in the way, I'll have to work on this next week. I find I often sabotage myself. Of well, live and learn, but I hope I can brake this habit in the next 11.5 weeks.
I too tend to be an emotional eater. I was feeling bad the other day about some things going on with my children and I found myself standing at the pantry after dinner. I grabbed a glass of water and scooted up to bed as fast as I could. I think a big step is being able to identify the tendency right in the moment. Then, you can use your tools, ie water, gum, keeping busy, etc. I also like c cup of coffee. It gives me a feeling of finality to the eating day. I used to do weight watchers too and often times people would just brush their teeth which gives the brain the message that you are done!!
Great job avoiding the pantry Imbuildingmybodyforlife! Your positive example helped me through my night. The last night of the first week and my husband makes a huge batch of home-made tortilla chips with guacamole, salsa, and pico de gallo. So tempting to cave on a Saturday night but had read your post earlier in the evening so I gulped down 2 cups of water and headed to the room with my Champions Body for Life book! Just an example of how being a part of this forum really helps me out. I think you should stay positive about that meal out with your son. It could have been much worse. Grilled shrimp salad is a far better choice than so many others when dining out. And seeing as how you're using it as your free day - well, that's not a bad free day at all! More like just a free meal.
We made it through week 1 everyone. Great job. Personally, I am feeling very positive about the future, especially with the support from everyone here. Happy Sunday!
Good job S96766!! I'm not sure I could have passed up homemade tortilla chips.
Do we want to post our first week results tomorrow? Do we still have everyone? Maybe lbs lost, any inches lost, and/or any other personal achievements.
I don't have a problem with posting first week results; however, haven't done my measurements yet. Just weight. Boy did I pay on the scale for my free day (at least I didn't undo all the hard work but still). Indulged my sweet tooth with half a funnel cake at a street fair AND some Baskin Robbins. But I felt sick after the greasy funnel cake so it sure did teach me a lesson - never again. After my free day I am actually really looking forward to the clean eating and structure of the BFL program this week. =)
Good Luck everyone. I too started today for the first time ever. I wish you all success and Look forward to hearing everyones results. Im a 38yr married male. I have totally let myself go over the last 7 years or so. I'm 6ft tall and weighed in today at a whopping 297lbs Wow how did that happend. I hope to lose down to about 195 and then maintain that. I hope i get close in the next 12 weeks but I plan to not stop till I get there and then never go back. My big worry is loose skin after all the weigh loss, but If that is my only worry , then I shoul be fine right?> ha ha I hope we all can keep each other motivated and I hope to hear things that work and dont work. It is killing me to give up Soda (mainly the caffeine) we can does this guys! good luck everyone
Welcome Lnyman! You can do it! That's how I felt S96766, after eating that dinner. Felt crappy and paid dearly on the scale. Well fixated with the news right now as I live in Boston and am horrified by the events of today. Many friends watching and running today. Friend of my nephew just coming out of surgery.
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