James could you add me Landhippo to the group?
Sorry, my name is Jody, 6'2, 135 pounds father of two.
Answer to Barrel Racer-
BFL is set up to alternate weight training days and Cardio days. For example this week's schedule should be:
Monday: Upper Body
Tuesday: Cardio (High Intensity Interval Training)
Wednesday: Lower Body
Thursday: Cardio (High Intensity Interval Training)
Friday Upper Body
Saturday Cardio (High Intensity Interval Training)
By alternating between weight training and cardio you give your muscles the rest they need to grow until the next time you work those body parts.
Until you get access to weights, work with what you have. For example.
You can work your chest by using cans of soup or maybe a plastic milk container with water in it, you can add more water to increase the weight for the next set. Be creative this first week, eventually you will need weights or resistance bands to get the form right and continue to challenge yourself.
Yep, done added you landhippo.
OK, so sounds like many of you got your workouts in....that is great. Some of you may decide for evening workouts. I know that the recommendation is for first thing in the morning. The important thing is that you get that body moving and lifting those weights.
If you have shifted your cardio/weight training days, all well and good. I will be tracking here by the official schedule though...you know what you are doing on your days.
So, I'll comment on two more things....Tomorrow's cardio and food.
Tommorow's cardio: Some of you might be more used to cardio work than others..that is just fine. The key here is to get used to doing High Intensity Interval Training (HIIT) There is a great description in the Official Challenge kit that you can download, I won't repeat alot. Whether you are starting out with walks outdoors, climbing stairs, treadmill, elliptical machine etc., your goal is to increase your speed or intensity every minute going from intensity level 5 for two minutes and then 6 7 8 9 for four cycles then topping it all off with a heart pounding, heavy breathing 10 intensity for that 19th minute.
Don't worry that your first time is just a slow walk that culminates in a fast walk everyone starts somewhere, just be honest about how much you are challenging yourself.
About Food: This is the simplest and tends to be the most complex part of Body For Life. You will inevitably have questions like "Is xxxx food ok, or can I have xxxx?" We can face those as they come up. I work totally from the original authorized food list in the original Body For Life book. I am OK with that as I have seen good results so far. Here are some repeating questions that I have noticed on this and other forums.
Can I have diet soda or other sugar free drinks while on BFL?
There are many different thoughts on the impact that the artificial sweeteners have on your blood sugar and metabolism. Some also believe that the artificial sweeteners can cause you to crave other sweets and send you off track. I won't tell you what to drink besides plenty of water. The decision is yours. Myself? I have eliminated all diet drinks from my house (and saved lots of money.) My first few free days I would have one, I really haven't missed not having them since. I do have a few cups of coffee in the morning with splenda. My choice and I am willing to live with it.
Some people say you can have Peanut Butter and some say you can't...what's the deal?
In my opinion only I don't think Peanut Butter is a good choice as you are beginning BFL. The fat/carb/protein content weighed against the calories for such a small amount is not worth it.
You can totally do BFL without any protein drinks or supplements. Just substitute and authorized meal. I myself enjoy my protein drink right after my weight training. I don't use Myoplex, but I do use EAS Premium Protein and Body Fortress Protein (from Walmart). If you have the money or have already bought Myoplex or other recommended supplements, use them. Some folks swear by them and claim their results are better.
We can handle other questions as they come up or you can search this forum for questions that have already been asked. I can only give my experience, others will have their opinions. There can be multiple "right" answers, so much of BFL is finding what works for you and helps your progress. At the end of the day only YOU are responsible for the choices you make.
Oh one more thing about food. Never give yourself an excuse to cheat...it is so easy to do. The healthiest thing I have found is to recognize that you went astray, re-commit to getting back on track and let it leave your mind. If you find that you are repeating the behavior, give some serious thought to your overall goals and commitment to getting healthier.
My best wishes for health, happiness and discipline to you all. YOU CAN DO THIS!
Hi James & everyone!
I have to get used to following this thread, but I do want to try to participate daily in order to hold myself accountable. I work 10 hrs a day Tues-Fri and am off on Mondays. I started today, with the goal of doing my best no matter how awkward. I have power blocks and am not completely comfortable with them yet. My son (personal trainer in CA) says they're idiot-proof, but guess what, he's wrong. Because I'm so out of shape and the program calls for increasing weights, I started out by removing one of the 2.5 cylinder weights so that I could increase the weights as necessary (2.5, 5, 7.5, 10 and back to 7.5). My form needs improvement, but I had the most difficulty with the breathing, the resting between sets and toward the end of the workout, I realized that my pace was too fast. When I performed the sets slower, I could feel the difference, even with the "light" weights. I am VERY confused about how to do sets smoothly and transition for one to the other. I mean, do you consider the time you take to switch weights as part of your resting period? As you can tell, I am a novice at weight training--but I know I'm gonna love it! Believe it or not, I did work up a sweat - lol! Should I continue with the weights that I started with, or am I supposed to continually try to increase the weights? Any helpful tips would be greatly appreciated! Thanks!
Hi Cindy, Yes the weight switching time is part of the one minute rest. For me I switch weights, take a sip of water, take a few cleansing breaths then it is about time for the next set.
Keep with the weights that you have. If you get to that heaviest weight (6 reps) and it was easy to complete you might want to think about raising the weights next time.
Form is so important not just so you are working the muscles correctly, but also so you avoid injury.
On Bill Phillips' new site he has an excellent video showing how to do some of the most popular free weight exercises...check it out. www.transformation.com/.../exercise
Ok, I have to confess. I originally started two weeks ago but due to the first week I had extreme nausea then last week well just went down the toilet. What I did figure out in those two weeks that potatos, wheat bread, tortillas even oatmeal just don't work with me. I don't know if being in menopause or having done southbeach off and on for a couple of years has anything to do with it. Beans my body likes but the others I'm bloating and just feel yuk. James, would it be ok to eat just beans and yogurt as my carbs or should I just keep trying to eat the other carbs and see if time will make it better? I also was only able to get in five meals and the old me would have said "oh well messed up again I guess I better start next monday" but the new me says "I'll just do better tommorow". It is just so hard to do when you answer a switchboard for a living but I will figure it out. This morning I looked down at my stomach and thought "dear god it looks like when I was pregnant" I don't want to look like this anymore. I know I'll never have the smoking body I had in my twenties and thirties and I'm fine with that, I just want to like my body again and quit holding back on life due to feeling so down about my weight. Being positive is a work in progress for me. I'm just so happy to have this board. James I soooooooooo appreciate you being our BFL coach
Thank you so much for setting this up and good luck to all you May 17th starters. Yesterday was my 40th birthday and I want 40 to be my best year ever! I did BFL program when I was 26 and loved it. Up until about 34 I was working out and still in great shape. Over the past 6 years, I've put on about 30 unwanted pounds due to lack of exercise, stress and "excuses". I also eat well, but overall too much.
So here are my stats:
Weight: 180 lbs
Height: 5' 10"
Goal: 146 lbs or less, fitting into size 8 jeans
OK 517ers. I had some bad news tonight and I really need your help to complete this challenge. Every year I have to have a urine test that measures how much protein is in my urine, and the ratio of creatinine to urine, which is a measure of kidney function, liver function, and an early indicator of cardiovascular disease. I got my results today.
The results were not good. I have to go to the doctor on Wednesday, and she's probably going to order more blood tests to measure my liver function as well (I have both type 2 diabetes and hepatitis C which is a liver disease). But the bottom line is this is pretty much my one chance to really save my life...if I wait any longer, I'm really in danger of having a heart attack or my kidneys failing. So I HAVE to complete this challenge. I don't have a whole lot of support at home, but maybe after I go to the doctor I will be able to better explain the necessity of this. I am GOING to finish this challenge. I am GOING to save my life.
On good note, I did everything I was supposed to today, so one really great on target day is done! 83 to go!
Dagney you are so worth it and you have got to keep telling yourself that. Another thing is when you get the weight off maybe your diabetes will improve. I've heard about people losing weight and this happening. This board is such a wonderful support. I don't have anyone to do the challenge with me (my friend was suppose to start today but not so much) my husband knows he needs to lose weight but this just does not interest him so I'm on my own. This group "517" is here to support each other and cheer each other on. You can do this, we all can do this:)
Hi everyone! I just completed Day 1, only 83 to go! It is amazing how 84 days sounds like a long time, but really in the grand scheme it is really quick!
I had a great UBWO and my nutrition was clean, but I did miss a meal because of a hectic schedule. I am going to do my HIIT tomorrow...I am so ready to make this change.
James, a special thanks to you for moderating this group! Here's to the 517ers!
GOOOOOD MORNING 517ers! It's a great day, are we ready? Did my cardio this morning and I must have hit a 10 because a half hour later I am still breathing heavy! LOL. Time for a shower, caffeine, and breakfast. Everyone have a terrific day and let's stay on plan!
Oh, and happy birthday GLR!
I definitely worked my arms yesterday. They are not happy with me this morning. Light stretches are easing the pain. Good run this morning. That extra push at the end felt great. The only thing that doesn't hurt is my abs, and that'll come tomorrow!
Feels like I'm eating a lot, but it's all good stuff. I couldn't believe when I was shopping, there were whole aisles I didn't go down (junk food). I can't believe the stuff I am used to putting in my body. I feel better allready.
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