The Gym - Recent Threads

HIIT article from Spark People this morning

Kermienme — Mon, 17 Jun 2013 17:38:22 GMT

A very informative article. I haven't yet begun BFL and was not certain what HIIT was and acronym for.

Enjoy!

http://www.sparkpeople.com/resource/fitness_articles.asp?id=621

too much work out?

bye2babyfat — Wed, 29 May 2013 18:40:45 GMT

My friend wants to do BFL with me, but her schedule only permits her to workout at night. I like doing it in the morning as per the book. Could I do my work out in the morning, then one at night as well? She also wants to do something called "100 days to sexy bikini abs" with me.... but I don't want to get too much exercise if the book is only calling for 45 mins... What do I do?

sore.....

adeleib — Thu, 06 Jun 2013 15:10:02 GMT

This is my first week. Tell me I will feel better soon. It literally took every ounce of me to get on the treadmill for 20 minutes this morning. Please tell me, isn't that the point though? Shouldn't I be pushing myself to the max? Thats what I have done all week and I guess it's just hititng me because my body is feeling it.

Questions about hamstrings, body weight exercises

froggy123 — Sat, 15 Jun 2013 18:36:09 GMT

Hey everyone!

I started June 10th and boy am I SORE! But its all good because I know I am making changes and hopefully doing something right. But I have a few questions that I hope some of you BFL veterans can help with....

1. I workout at home and we have a decent weight machine, but there is no exercise I can do on it for hamstrings. What can I do at home that is effective? During my last LBWO, I did Dumbbell lunges and straight leg deadlifts. I must be doing something wrong, because my hamstrings were the only part of my legs not sore the next day. What else can I try?

2. How do you set up body weight exercises in the workout routine? Say I want to do pushups...do I do the reps of 12,10,8,6 and then 12 again, before doing another exercise of choice for the same area? For me the intensity level goes up each set anyway because my muscles are getting tired. Is this right??? Same goes for crunches or bench dips for the triceps.

I really appreciate this forum and look forward to being able to come back and help others once I have this mastered. Thanks everyone!

Upper body/lower body question?

Kermienme — Tue, 04 Jun 2013 06:06:16 GMT

Hello, I am new to this site and plan on starting the 12 week challenge June 10. Is anyone else starting on June 10? Sure would like to do it together to cheer each ther on! Tonight I did the upper body workout to familiarize myself before starting. My question is, once all of the upper exercises are completed are you suppose to start them over 4 more rounds? It took me over 45 minutes to complete the first requirements. Also, I started with 5 lb, 7.5 lb, 10 lb, then a heavy 12.5 lb. then i went to a lower weight to do the 2 sets of 12, I dropped it to 7.5. Is this correct? Thank you for your comments in advance!

I could feel the curious stares at the gym...especially from the women...lol

Angelpants — Tue, 11 Jun 2013 00:02:36 GMT

Well today was my first day of my Challenge..I did upper body at the gym..I can feel the curious stares as I'm doing my bicep curls and shoulder sets...the stares are mostly from women pounding away on the treadmills..speed walking..I know most of them..since they work in my building at work..

I know what they are thinking..they are thinking..she's never going to lose weight lifting weights..I know..I've been told so many times..by well-meaning people.."you need to do cardio..lose all the fat..then do light weight training."

I continue doing my super-sets..writing down my progress on my little piece of paper..focused..not meeting their eyes..I smile a little smile as I push to lift more weight..because I know something they don't know..

****Funny how I see the same out-of-shape people killing themselves year-after-year on the treadmill..and they never lose weight or look any different ..you'd think they'd figure out what they're doing isn't working....hmmmmm..just a thought....

Pre and Post Workout Supplements

Wanderlust — Mon, 10 Jun 2013 22:27:07 GMT

What do you take pre and post workout? I purchased Betagen and Phos HP, but they appear to do the same thing. (39 yrs, Female)

todays workout

adeleib — Sat, 08 Jun 2013 02:23:05 GMT

I was unable to get to the gym this morning for the first time in week one because my son had an event at school I went to and then I had a Dr. appointment. It was my upper body day so I had a couple sets of weights at home I tried to use. I only had 10's and 5's so I had to make do. It was really hard to get the full program in but I really had to push hard with the 10 pounders on shoulders and biceps. Chest however was way too easy I probably only reached n 8 tops. I am trying to tell myself it was better than nothing and I did do it on an empty stomach. Having a shake and water now. It's back to the gym tomorrow for cardio.

On a food note....I am already making notes of what I want to eat on Sunday. Anyone else do that in the beginning? I have been able to resist (barely) everything but ONLY because I knew I could eat it on Sunday. Can't wait. I hope that doesn't make me weak because I am looking forward to cheat day. I really want this to work. I did the program about 11 years ago before my last three kids and I looked awesome after. I don't know what took me so long to do it again. My youngest is 2 1/2 so that excuse of baby weight is long long gone!!

zumba

adeleib — Mon, 03 Jun 2013 21:57:16 GMT

So I read the book and I understand how the program works. I read the part where their are so many over weight people in aerobics classes but heres the thing. I enjoy Zumba. I just started it two weeks ago and have been going to 2 classes a week. I feel great afterwards, I push myself harder than most and I sweat like crazy. Can I keep going to the classes as long as I do everything else as described? I always get a burst of energy and I laugh through the class becasue it is so fun. I don't see how that could be a bad thing.

What are your thoughts?

Training for a half marathon

runnergirl007 — Wed, 08 May 2013 22:50:52 GMT

Hi, I've been following a BFL lifestyle for over 2 years. I want to train for a half marathon for next year. Anyone incorporate long runs and have good success? I am not sure how to structure my training and simultaneously continue my results...I know the HIIT method is the best for muscle mass but wondering if there are suggestions for tweaking ...any thoughts?

I need help with my hamstrings!

tkhoops — Thu, 18 Apr 2013 22:27:24 GMT

Just starting my program and I have a bad knee that has had an ACL reconstruction, tendonitis, and patellafemoral syndrome. When I worked out my hamstrings for the first time, I was physically unable to do a lunge properly, and the sitting curls on the machine hurt my knee. Besides the deadlift, are there any other hamstring workouts that I can try that will be effective? So frustrating! Any help would be great! Thanks!

wk 6 - hip pain during cardio

brmcgovern — Mon, 13 May 2013 06:15:35 GMT

What to do? My hip started really bothering me last week during cardio and by Friday it was hurting really bad. Should I back on cardio? I am really annoyed about it! I have seen such improvements I don't want to stop!

BFL on holiday without a gym?

MissyMaddieMoo — Sun, 19 May 2013 09:05:26 GMT

Around week 9/10 I will be going abroad for 10 days. I have been told that this is when a women tends to see results. I would like to continue to work out so that when I get back I dont need to start near the beginning again with my workout and I really want to complete the challenge and see what results I get after the full 12 weeks.]

Has anyone done something similar and still managed to work out without the gym?

What did you do to keep going on the plan?

Ab exercises

Back2BFL — Tue, 19 Mar 2013 14:27:29 GMT

What do you all do for your ab exercises? Do you only do them on lower body days or more than that? Thanks!

Forearm weakness/Wrist Straps?

30HEREICOME — Thu, 23 May 2013 00:33:58 GMT

Hi All, I love free weights, but my forearms are not keeing up with the rest of my body. I've started using gloves, which of course doesnt make a difference with my forearm weakness. Any advice or tricks that work for you? Any forearm strengthening suggestions also?

Forearms

max — Sun, 19 May 2013 15:55:29 GMT

Anybody working there forearms...i dont see anything in the program ?

Thoughts on chest exercises after double mastectomy with reconstruction

bertnola — Fri, 17 May 2013 19:52:17 GMT

Hi Body for Lifers,

I just started my B.f.L challenge on Monday, May 13th.

I had a double mastectomy with reconstruction 5 years ago. My implants are under my chest muscles.

A few weeks after my final surgery, I asked my plastic surgeon if I could weight train my chest muscles. He said "Why do you want to do that. Woman don't need a muscular chest." I've asked this question of personal trainers. One trainer said that, yes, I do need to work my chest muscles as they need to balance the back muscles. The other trainers didn't know.

I'd like to hear thoughts from others, especially those with implants under the chest muscle due to reconstruction. Are you taking it easy on the chest? Or, are you "going for it". Has it damaged the implant or the "look" of the implants?

Cheers!

It's all good.

3 miles in 20 minutes - Any avid runners?

IntrinsicMotivation — Thu, 04 Apr 2013 14:05:34 GMT

I'm on day 19 and have been doing 2.51-2.58 miles in 20 mins. I can't seem to break it, because I'm affraid I'll hurl on the treadmill. Any advice?

weights question

diamondkitty — Fri, 03 May 2013 18:42:37 GMT

I have been doing weights (I actually use bands) every other day so:

Monday: upper

Tuesday: lower & abs

wed: upper

thurs: lower & abs

fri: upper

sat: lower & abs

sun: off!

After reading the book it says that this is too much, so should I follow the book or keep up what I am doing? Thanks!

Trouble with upper body workout

Charlieb82 — Tue, 23 Apr 2013 12:42:55 GMT

Hi I have been having issues in upping weights with upper body workout I can't seem to go above 20 lbs anyone else having this issue I'm in week 3 of challenge

Right Shoulder Dislocation

IntrinsicMotivation — Mon, 22 Apr 2013 14:47:20 GMT

Disclocated my right shoulder while rock climbing on Thursday. Arm is in a sling. Serious pain. I still got up and went to the gym on Friday morning, but was having a difficult time figuring out modifications for exercises. Cardio is on a stationary bike, and lower body will not be done with dumbbells. What to do about upper body?

Any suggestions?

HIIT Cardio Treadmill plus Creatine

jamesorlandogarcia — Mon, 22 Apr 2013 20:27:32 GMT

I'm pretty intense with how I do my cardio. At my highest levels I'm running following the intensity index at the following speeds at a 1.0 incline.

Level 5: 6.0 mph

Level 6: 7.1 mph

Level 7: 8.2 mph

Level 8 : 9.3 mph

Level 9: 10.4mph

Level 10: 11 mph

I then cool down by going to 8.0 for a minute and cooling down by .5 in minute durations after until I get to 5.5 where I then walk for a few minutes. If I didn't do this, I think I'd have a heart attack. You don't go from 11 mph to nothing in two minutes.

Anyhow, I took plain creatine for the first time a half hour before my cardio and it made a huge difference in how I was able to push myself and felt. I highly recommend you guys try it. After having body for life in my life for four years, I can't believe it took me so long to try it!

Changing up cardio?

dasllama — Thu, 18 Apr 2013 22:54:25 GMT

Hi all,

This is my second day on my return to BFL. I did it for a few years in the past with great results/ maintenance. I dont think these boards were around when I did it back then. Anyways, I fell off the wagon, then down a hill into a ravine so to speak. Im back again and ready to go at it, but I do have a question that bugged me even then. I have a circulation problem that basically means that any repetitive high impact activity will cause me to lose circulation fast ( even an elliptical trainer or recumbent will do this.) Running for 20 mins is out of the question, my feet and lower legs would be totally numb. That kind of defeats the purpose of cardio training in general. What I've always done is break up my cardio (Ie: 15 mins treadmill or elliptical with 9s and 10s then 15 on a recumbent also with 9s and 10s). Is this going to hold me back? I cant really think of another way to do it that wont leave me feeling footless. Thanks for the help!

tricks, tips, suggestions on getting lower abs

crf450ish — Thu, 28 Feb 2013 19:27:23 GMT

as the title reads. anything anyone?

Is the BFL program for me?

AndyH — Sun, 17 Feb 2013 07:26:24 GMT

Hey guys, - awkward intro - I'm 19 years old and have been going on and off to gym for probably 2 and a half years and just haven't seen the growth i would have liked, i'd been working two jobs ( as an apprentice electrician all day, and waiter at night ) for the last 3 and a bit months which had a serious toll on my health as i was finding it hard to make time to eat as i was constantly on the go from one job to the other. And would often be too tired to eat dinner when i got home at 930, so i'd just have a shwoer and go to bed as i would have to be up at 5 to start the next morning. At this time too, as i was working such long hour weeks, i neglected gym and as a result lost 4.3kg (i think that's around like 9-10lbs) which is a fair bit for someone that doesn't have a whole lot of size to lose to begin with. So i recently quit my waiter and am loooking to finally get serious about gymming.

My mums friend just recently lent me the BFL book once she heard i was serious about changing the shape of my body, however i'm not so much interested in losing weight, which it seems like majority of the BFL market is aimed at. I'm looking at gaining size and muscle mass. I was just wondering if the training program, which trains all the big muscle groups in the one session is the optimal way to gain size or if that's the just the best way to lose excess kilos. Or if the conventional, smash chest + tris for a session one day, then train back and bi's the next, shoulders and abs, legs, etc.

Was also curious on the cardio aspect, as a lot of the people that i know who are into body building are extremely against it, saying that their weight training is of that high an intensity it doubles up as cardio and that straight cardio is terrible for gym 'gains'. Just any opinions would be helpful, thank you :)

Cardio Everyday?

ElleBlue — Tue, 12 Feb 2013 18:47:15 GMT

Hi All,

I started a BFL challenge last January, and by late Summer, I had lost 35 lbs. During the fall I got really busy with stuff and didn't stay consistent with workouts and eating properly. Now I started up again on January 7th, and lost 5 lbs, but I want to expedite the process a bit. This is my last 20 (or 25 lbs), so I know it gets harder, during the last 20 or so pounds). This is my workout schedule:

Monday - UBWO (upper body workout, arms, shoulders, chest and back)

Tuesday - Cardio

Wednesday - LBWO (Lower body workout, legs, glutes and abs)

Thursday - Cardio

Friday - UBWO

Saturday - Cardio

Sunday - Cardio

Then the following week I do LBWO on Monday and Friday, UBWO on Wednesday and cardio on the other days.

Thanks for all feedback.

Note to all of those who are starting

BearStrong — Wed, 13 Mar 2013 21:22:38 GMT

Pace yourself during the begenning! know your limits and don't try to fight them. it will only put you back.

I over did it on my last lower body workout and I can tell you now that I am paying for it! lol

Have you done this before? How did you get over it?

Staying in HR Zones vs doing the HIIT as described...

Livinglifebetter — Tue, 09 Apr 2013 16:16:39 GMT

Hi everybody,

Need some help here. A friend of mine who is a Personal Trainer told me for my age and to loose weight I need to stay in Zones 1 & 2 (which are very low HR's) and only go into Zone 3 for a coouple of minutes every so often. Now if I do the HIIT as described, it takes me way past my HR for my age and is contradictory to what she said I need to do.

I don't want to injure myself but at those HR's for my age, I feel like a turtle a lot of the times...

Help please!

Thx.

Heavy body without a heavy heart

LiL Caity — Sat, 16 Mar 2013 02:02:12 GMT

Had LBWO on Wednesday, and finally all those emotions came up and allowed me to cry when I got home. I am so dang heavy, and my muscles have gotten so weak over the years, that the lower body workouts are just incredibly hard. I can hardly do squats and lunges, I don't even need to hold dumbbells (though I do, like the 5 and 8lb for last reps). Afterwards, I am so sore than I can hardly walk straight. My quads feel like shock absorbers of brutal pain. I switched to the machines during week 2 when I had the LBWO twice. I just hoped by this week I would have more strength for the lunges and I ended up feeling like I've been hit below the belt-literally and figuratively. My lifestyle in the last 2 years has been very inactive, I started to work from home as an artist and don't really go out much. so I walk way less than the average person. I used a bike to get around, but its blown out and I haven't gotten it fixed. So I wonder if I should do more outside of the BFL workout, like just walking my dog extra everyday to try and build up strength.

I think it is harder to start in the beginning when you are big and inactive, because of all that weight. Its physically challenging and sometimes I feel like I don't look like I belong in the gym. But I go anyway, and I just do it. If I have to use the littliest weight they have for most of the reps, that's what I do. And in the beginning, the mirror wall had me feeling so embarrassed...so I just didn't really look at it. But now, my neighbors are starting to notice that I am losing weight and I feel good. I just hope that anyone who feels so big and embarrassed can stick to it with me. I just tell myself that I make up for it with emotional strength. I mean seriously, going out the house with a 240lb body would be hard for a lot of people. That's why sometimes people hit a point of no return and just get stuck. The bigger you get, the more it physically hurts. So I am just bearing the weight until it isn't so heavy, and then I imagine the whole thing will seem so much easier and I will feel super fly :-D I hope I can encourage others who start and just can't imagine how people do it when it just freakin' hurts. It doesn't last forever, its normal, that's just how it is at first. But after I was able to let loose and cry about it, I actually felt so much better. I think its a real make it or break it turning point where everything builds up and feelings take over thoughts. It really helped me to talk about it with my husband and have a little cry. People are much more supportive and receptive when you are actually doing it everyday, too.

Women over age 50, what size weights are you lifting?

JenWI — Fri, 29 Mar 2013 17:17:40 GMT

I'm finishing up on my second week of the challenge and am still needing to increase weights, which I am doing gradually. I'm wondering what I can aspire to. How many pounds are the women over 50 who are doing the challenge or have completed the challenge able to left?

thank you,

jennie

Group classes as Cardio

sireesha — Mon, 08 Apr 2013 18:40:18 GMT

Can we consider group fitness classes like Cyclying, boot camp, Zumba as Cardio?? Or do we need to do 20min HIIT no matter which group class you attended?.

Increasing workouts from 3 to 4 a week

Pd3511 — Tue, 12 Feb 2013 23:44:27 GMT

I'm currently in week 6 in BFL and I was looking at this article http://www.hussmanfitness.org/html/TPBodyforLife.html. Some of the past champions mentioned that they were lifting 4 times a week. I was wondering if it would be a good idea to increase my weight workouts for 3 to 4 times a week. So I would be doing upper body Tuesday and Saturday and lower body Thursday and Sunday along with cardio the other three days. Also when I workout I try to high 10s at the end of the last two sets (I also got this from the article). For example on my fifth set on chest press I hit a 10 and then go directly to inclined chest press and hit a 10 during that exercise. I am really going high intensity on my workouts. The only thing I'm worried about is the period between some of my workouts. Do you think 72 hours is enough time to recovery and still build significant muscle in the next workout . By the way I am almost 19 years old and I weight 170 and I have about 15 pounds of fat. My muscles are somewhat developed but my goal for this challenge was to lose those 15 pounds and gain more muscle and have more definition. My diet is excellent and the only supplement I take is whey protein directly after a workout.

Thanks

Best of luck to all

Missed cardio, should I double up?

Riccar — Fri, 22 Mar 2013 22:23:58 GMT

Question: Was extra tired last night so I decided not to do my cardio (in week 9 of my challenge and feeling extra tired and hungry btw)...do I double my cardio up with my weights today or cut my losses?

Changing exercises each lifting workout, good or bad?

Riccar — Fri, 22 Mar 2013 22:20:14 GMT

Question: It's my 3rd challenge...and this time around I'm changing my workout every workout instead of lifting the same way for 4 weeks. (all a result of avoiding boredom). As in; Triceps, one week I'll do dips and kick backs, and the next time I'll lay on the bench and drop a weight back over my head or stand up and lower and raise the weight.

Any opinions?

Sick after HITT

Sachik1 — Thu, 21 Mar 2013 01:45:45 GMT

I'm starting week three and am finding that when I run for my cardio sessions I consistently feel nauseated immediately after. I teach cycling classes and have incorporated the HITT method into the class but have yet to experience the nausea post-work out. Anyone else have this experience with the cardio interval training or have advice?

How often should I change exercises

misterd17 — Thu, 21 Mar 2013 17:55:01 GMT

I will be finishing my 5th week on 3-24-13 and have stayed with the same routine ,should I do different exercises for weeks 6-12??? thanks B.D

torn miniscus

jpc — Sun, 17 Mar 2013 16:01:21 GMT

Hello, I had knee surgery in Dec. and have gone through P.T.. I my have apparently strained it ( swollen) do to lower body training. Is there some lower body training that will not put so much stress on my knee or those muscles affected? I am seeing really good process through Body for Life and dont wont to lose that.

Weight vs Centimeters

ElnaBez — Mon, 11 Feb 2013 10:19:31 GMT

Could someone please let me know if it is normall to lose weight slowely and centimeters fast. I am in my fifth week and lost 3.6 kg but about 25cm overall in total. I can feel the difference and I am feel good!!!! Do I something wrong?

How Often Should exercises be changed?

Cambuel — Tue, 12 Mar 2013 22:04:18 GMT

I just started the Body for Life program and am following the exercise examples in the Body for Life book. i.e for upper body exercises, if I select "dumbbell flyes" for a chest exercise, do I stay with this chest exercise for say one week then change it the next week?

Muscle tightness and 1st 12 Reps

jpc — Sat, 09 Mar 2013 16:50:30 GMT

Hello 2nd week and muscles in biceps not as tight and swollen as after 1st workout. After 1st workout they were so tight and sore to the point I did'nt think I would be able to work them on friday but by thursday night they were fine. They were so sore and pumped it felt good, are they supposed to feel like that every week? Also the 1st 12 reps are we supposed to lift the max we can, if so I have to drop weight to do the following sets?

Prepatellar (kneecap) bursitis / When can I workout again?

janked — Mon, 11 Mar 2013 20:26:41 GMT

Hello,

I am into my fouth week of the program. 10 days ago I did my LBWO in the morning, which went very well, and later that evening I developed pain in my left knee. (Nothing out of the ordinary was noticed during my workout.) My knee was sore for about two days and then became pain free. When the pain came on, the fluid under the skin was about as big as a small egg. I have been resting it, taking ibuprofen and icing it often. The bursitis fluid is much less now, but it has not gone down any further. It is barely noticeable visibly, but I can feel it and if I compress the fluid, it amounts to about 1/2 of a tablespoon of liquid under the skin. There was never any sign of infection or redness. No blunt trauma or skin breaks, just overuse I would guess.

I still do not have any pain, but I was wondering when I can start to work my knees a bit. Do I need to wait until the fluid is all gone? Or, can I try a few things and see what happens? I am hesitant to do anything that might hinder my progress further.

I was hoping to find someone with some experience with knee bursitis. I am 42, 5'7" and about 160lbs.

Thanks,

David

Ladies - progressing, dumbbells hurt my hands. Advice?

tpup — Sat, 02 Feb 2013 10:52:41 GMT

I remember having this issue yrs. ago when I did BFL. I am progressing to 20 lb. dumbbells for my 6-reps of things like walking lunges, bent over rows. I do have a barbell and am now using that for deadlifts so I can go beyond 40 lbs. But even holding that, my hands are KILLING me. I am a member of a gym but it's much harder for me to get there than to workout in my home gym which I have well equipped, but as I get stronger, I am feeling the need for perhaps a Smith machine bar. (or squat machine/sled?) Does anyone use wrist straps and how would they help? Wouldn't the pressure then just hang off of my wrists?? My home gym consists of: treadmill, stationary recumbent bike, elliptical, rower. Weights: dumbbells ranging from 3 lbs. up to 20 lbs. - weight plates up to 15 lb. each (probably have enough to go up to 60-70 lbs. right now) cheap weight bench with pull down bar, and holders for barbell so I can do chest press. The back part of the bench inclines. For back, I can load that pull down bar heavy...have a lot of room there to grow. I can probably manage a 25 lb. dumbbell for kneeling, bent over row (1 arm). I can do walking lunges with a barbell but safely getting it onto and off of my shoulders is an issue if I am alone. Safety is important as I work out alone usually when kids are in school. I may consider investing in a smith rack for at least legs.

My issue is holding the heavy dumbbells. The 20's kill my hands. And while my legs can certainly handle the exercises (like walking lunges, etc) my hands hurt. I am a 44 yr old female, small boned, 134 lbs, 5'3". I remember transitioning more to my gym when I did BFL in 2006 but really want to find a way to make it work at home. Any advice? Wrist straps? Thanks!

My arms seem to be getting too big...HELP!

Riccar — Tue, 05 Mar 2013 02:23:52 GMT

I'm trying not to hit my 10 on Upper Body Lift days because my biceps and shoulders are getting big. I've been told that women can't get big arms because we don't make enough testosterone no matter how much we lift. I feel like something about my genetics makes me more likely to get bulky in my arms. I have broader shoulders than the average woman and my calves are really skinny. Help...I don't want to look like a dude. Or...maybe I should just embrace it?

Thanks!!

Minimalist home gym help

Cal1 — Wed, 26 Sep 2012 18:07:23 GMT

Hi Everyone!

I'm planning to start the journey Monday, October 1.

I don't have a home gym with a stationary bike, or a weight machine.

I did go out any buy a mountain bike, and starting Monday I'll be ridding it to work, which is about 5 miles per day round trip.

I have two 5lb dumb bells, but nothing else.

For people that don't have a home gym or gym membership, what are you doing for the aerobics exercises and the weight machine type exercises?

Thanks, I can't wait to start the journey!

Brian

Is it ideal to really "feel the burn" every week?

LiL Caity — Sat, 02 Mar 2013 05:58:44 GMT

I am coming to the end of my first week and I am So so sore. Its good though! But I don't know if its supposed to feel this intense every week.

On Monday I did upper body weights. I made a notebook of the worksheets for all the days and cut out the exercise guide from the book, I bring it with me so I can be sure to follow along. No way will I remember everything and write it down later, plus I have to look at the exercise guide so I can do them correctly. I targeted the muscles correctly and increased as much as I could do for the dumbbells. It wasn't that much, I have gotten pretty weak so the heaviest dumbbell I used was like 12lbs and I used it maybe once :-P It was so amazing because I felt stronger towards the last set of reps when I waited a minute in between. Eating correctly really worked magic with my stamina. I felt the burn but I never felt weak and shaky. Right after the workout I felt sore but it faded. The next day, I felt a burning soreness like I have never felt in my life. It was like satan was stabbing my biceps with a pitchfork. Then yesterday I kind of felt mildly sore but not much in the upper body. But the soreness in my lower body was so insane I could hardly walk. There was a snowstorm so I had to walk in snow and it was so hard. Today I had no soreness in my upper body, and it was my day for the upper body workout. I was seriously stronger than on Monday. I am telling you 5lbs was heavy on Monday and when I went to grab the dumbbell it felt like a pencil. My lower body is still fairly sore today.

So I have targeted the muscles correctly, ate according to the plan in the book, and I am seeing improvement in my strength already. It is so cool because I used to eat terribly and put my body through serious crap, and I was not physically able to do much at all. I am so happy and excited that I can do it and get thrills out of the workouts. But will I get the best results if I feel like this every week? Does the soreness lessen much or do the most successful people push themselves this hard every workout? I don't want to injure a muscle and then not be able to keep going. After everything I have been through, I really appreciate that I even CAN do this program and I don't want to mess it up. I weigh 240lbs and I want to be one of those success stories that got me reading this book 10 years ago.

Fitness site: Can you help me make it better?

BodyAthletics — Sun, 03 Mar 2013 16:11:05 GMT

Hello fellow fitness folks,

I am coming to you guys in need of some assistance with my website that I started about 2 months ago. Although it provides some good information, I want your guys' opinions on how I could make it better whether that be new topics, a tool or resource of some sort, or whatever you can possibly think of.

I want to hear any thought you guys have including good, bad....or fantastic. I'm hoping with your help to make my site a useful and credible tool for anyone that wants to lose weight, gain muscle, and just be healthier.

If you want to directly contribute with say an article or if you want to just message me in person about something email me: bertl@carthage.edu

Take a look at the site and tell me what you think: http://www.bodyathleticsblog.com

Again, ANY HELP IS WELCOME, even if it's harsh criticism..

Yoga

PushThePace — Thu, 21 Feb 2013 00:33:12 GMT

I would like to start practicing yoga along with following the BFL program. To start off I'll be using the DDP Yoga Beginners program which is 20 min long. Now my question is when should I fit in the Yoga? Obviously I can do it every Sunday on my day off but would 1X a week be enough? Would doing yoga before, say, the 20 minutes Aerobics solution make sense or does Yoga and Cardio not mix when done back to back?

Anyone else doing Yoga? Any comments, tips and suggestions would be helpful. Thanks in advance!

Workout in AM vs. PM

ElleBlue — Thu, 03 Jan 2013 23:40:13 GMT

Hi everyone,

I did the BFL program last summer and lost 35 lbs. I was working from home at the time and did my workouts in the morning. Now that job ended and have found myself working fulltime with a long commute. The days are long, so on a good day, I'm away from my house for 12 hours.

Anyway, I'm working out in the evenings for the most part, but Bill Phillips says morning workouts are better because you see better results. What do you guys think? I haven't been doing evenings for long, so I really have no personal experience with this.

Abdominal Cramps during workout - Any idea what the problem might be?

mommadeanna — Thu, 21 Feb 2013 18:02:24 GMT

Ok I am on my 2nd week doing the Body for Life Program. This is the 2nd time I have had this problem. I do my Leg Exercises like I am suppose to be doing then go to Abs. I get on my 2nd or 3rd set and my Stomach Cramps up. The first time this happened I rested a little longer. It was on my 3rd set. Today same thing happened but more severe. I could not even move without my stomach cramping. Not sure why this is happening. Wasn't even doing a terribly hard exercise just regular crunches. Any help would be appreciated.

Thanks

Mommadeanna

Check out this home ab workout

crf450ish — Tue, 19 Feb 2013 20:27:49 GMT

I've been adding this to my lower and upper body workouts. I know ab workouts arent part of the upper body program and ive only done abs on upper days twice. anyone have any thoughts on this?

http://www.youtube.com/watch?v=vkKCVCZe474

Does anyone lift fasted?

Castle — Sat, 16 Feb 2013 06:31:29 GMT

Book says to lift on empty stomach. Doesn't make sense though.

Muscle pull in my calf...help me stay on track!

1stronghorsewoman — Tue, 12 Feb 2013 14:58:40 GMT

I'm a 35 yr old woman with a mission! I'm on day 8 and so excited about this program. I have been doing so well in all aspects, but this morning on my run I pulled a muscle just below my left calf. I limped home and put it on ice. Now I'm wondering what I can do to stay on track. Tomorrow is an upper body day, so it will have a little time to rest but I imagine it may need more time than that. I'm fine adjusting my lower body workout, but how do I do cardio with one leg? I've thought of a rowing machine. Any ideas about how to manage injuries such as this one and still stay with the program?

Sciatica issues 5 weeks in, what to do?

kittcat — Wed, 13 Feb 2013 18:32:41 GMT

Hi and thanks in advance...

I'm 50 yrs old and started the weightlifting portion of BFL 5 weeks ago, I'm trying to gain weight so I've just added more protein to my diet and not done the cardio. A few weeks ago the sciatica started in my right leg and hip, never had an issue with it before. Been doing mostly squats and actually love doing them and don't want to quit but feel like it's probably the cause. The last 2 weeks it was bad enough that I only did one lower body w/o a week. Should i take a break and see if it heals? Anyone have experience with this? It's not terrible pain but definitely annoying.

Do Successful BFL'ers Do More Exercise Than Prescribed?

Tri-Tri-Again — Sun, 20 Jan 2013 14:01:52 GMT

I'm afraid to ask this, but I can't find questions/answers in the forum (no search box?). I am starting week 4 and doing/feeling great! In reading posts from those who have successfully completed the 12 weeks, it seems that I occasionally find comments that they bumped up cardio to 30 / 40 minutes or spend longer in the gym (I have no links on hand to reference this). I've read that we should not do more than prescribed by the program, but to focus on the quality of the session. I agree and am doing that.

I guess I'm a little paranoid about not getting results despite the fact that I am sticking to the program 100%. Does anyone have any insight into the exercise part of the program - do we really reach these amazing goals by sticking to the exercise program as it was written?

Before Cardio vs After Cardio

MrCynical — Wed, 06 Feb 2013 07:11:48 GMT

New game! Post photos :)

Before

After Cardio

Hmmm can't get them to rotate :S

Any suggestions on what DUMBELLS to buy?

2shootingstars — Mon, 21 Jan 2013 05:22:03 GMT

Hi! This is my first time starting this challenge, and am just now realizing I need more weights than I have at home. And, I don't feel comfortable working out with the men at the gym just yet.

I think I should buy adjustable dumbells for women??? Or, should I just buy an adjustable dumbell set that goes up to 50lbs? I am open to any suggestions. I need to buy them like yesterday.

Thanks,

Ruth

Am I overdoing HIIT??

Jmp928 — Tue, 22 Jan 2013 23:52:28 GMT

So I use the elliptical to do my cardio 90% of the time...My heart rate varies from 175-200 from 10-20 mins...when I near the end of my level 9 or 10 thats when my heart rate is peaking 200...Am I over working myself? Ive done this 6 days in a row..just to motivate/prep myself for the challenge...heres a chart I typed up of what I go by...


Time	Intensity (manually changed on machine)	RPM
1min	3	50
2min	6	60
3min	9	65
4min	12	70
5min	15	75-80
6min	3	50
7min	6	60
8min	9	65
9min	12	70
10min	15	75-80
11min	3	50
12min	6	60
13min	9	65
14min	12	70
15min	15	75-80
16min	3	50
17min	6	60
18min	9	65
19min	12	70
20min	15	80-85
21min	(reverse)6	50
22min	(reverse)6	50
23min	(reverse)6	50
24min	3	50
25min	3	50

Squat Replacement

Russx5 — Sat, 19 Jan 2013 16:00:56 GMT

I need help finding an exercise to replace the squat. I have had two lower back surgeries and I'll never put a weight on my back again. I am limited due to the fact I we workout in a home gym so we don't have a bunch of machines. I do have an leg extension but it is pretty shabby. Any suggestions would be great.

Thanks

Kevin

When to increase the weight?

Rufus27 — Mon, 21 Jan 2013 09:13:40 GMT

Hi,

I'm currently at week 3 day 15. I had a real bad start this week. For some stupid reason I increased weight and changed exercises in my workout program. I really had a hard time completing my workout. I did not even finish and my workout session last 55 minutes.

I keep a diary of my daily progress.

please give me some advices.

regards

What does "Intensity" mean?

Stacy815 — Tue, 30 Mar 2010 18:00:10 GMT

I understand "intensity" while during cardios, but how do I "up" my intensity while lifting weights? Does it mean do it faster?? That doesn't seem right....
Also, While doing the LBWO, Im not sure what to put down for weights in the abs section- I have been holding weights above my stomach while crunching- makes for a great burn, but I don't know if it's something that will hurt me. What is everyone else doing??

Seem to be loosing strength???

Poppi — Wed, 16 Mar 2011 15:43:16 GMT

This is Wednesday of week 4 and I seem to be loosing strength. I have done well in the cardio area and have been able to work toward higher levels of intensity however the weight training dose not seem to be producing as many personal bests. That being said, I have been able to increase my poundage from the start. My thoughts are that I may be trying to go too heavy in searching for new personal bests. I approach the 10's in sets 3 and 4.

Any suggestions would be appreciated.

Injury question...

Mike J C — Mon, 26 Nov 2012 22:50:34 GMT

Hello all! Hope all is going well with you all!

I am starting week 9 of my 12 week "Body For Life" program. About a week and a half ago I injured a tendon in my right forearm. I can do every gym workout except for bicep curls in my right arm. I did attempt lesser weight last week but I slightly reinjured it. Things have been going great for me, down to 166 from 191 in 8 weeks, added some decent muscle, and I feel great. My question is...What is the best way for me to proceed? I hate to have this injury kill my program. Can I try some curls with a light resistance band? I don't want to lose any muscle if I have to shut down the weights for a few weeks. I am a 46 y/o male. I expect that a tendon issue isn't uncommon in a guy my age.

Thanks in advance!

Mike

Am not able to increase bicep weights yet?

Auror — Wed, 16 Jan 2013 19:59:45 GMT

I was wondering if I am doing something wrong with my process, I have been recording all my workouts, but there is little progress with weights when it come to my biceps. Since I started working my biceps, the weights I use was (seated bicep curl) 15, 20, 25, 30, 20, (hammer curl 20), and that was around October when I started. (Note, I started working out in August but didn’t start the Body for Life until October)

I can notice some progress, with using heavier weights for triceps and chest, but over 3 months I am still at 15, 20, 25, 30 and 20. (Except for today, I tried 15, 20, 25, 30, 25 and succeeded) I tried going up to 35 but I could not do 6 reps and fail. (But I can notice my biceps are getting a little bigger. But if my arms are bigger, why am I unable to increase weight beyond the 30?

When I do dumbbell skull crushers I started with a pair of 30s, and now can do 40s. Chest dumbbell press I started with a pair of 50s and can now do 60s. Is my process a bit too slow? I thought I should be able to do 35 or 40 by now?

Thank you for your help,

Ross LaVallee

Videos

KK76 — Tue, 08 Jan 2013 21:13:25 GMT

Hi Folks,

I did my first BFL about 10 years ago and at the time on this website I'm sure there were videos of Bill doing the exercises. Was hoping to locate those but haven't been able to thus far, does anyone know if they still exist and if I'm just having trouble finding them? Or maybe they've been removed...

Myth: Does weight training help you lose weight?

Rufus27 — Mon, 07 Jan 2013 11:12:07 GMT

Afternoon all,

Please can someone clear this out to me. Does weight training help you to lose weight or do I need to do more cardio exercises?

I need to lose weight and is scared that weight training might not be the answer. Please advise

Regards

Help needed with problem area

Clare38 — Wed, 16 Jan 2013 09:06:07 GMT

Hi all, does anyone know good exercises for cankles? Not sure if you would have heard of them but I basically mean where your calf muscle goes straight down into your foot with no shape around the ankle. It's not a weight issue but a structural one and I've never worn a dress because of it.

Doesn't help being 5 ft 1

Ive been doing the calf raises I'm assuming by building up your calves you are automatically making your ankles more defined? Is this right or are there other techniques I could be using to shift the pesky things?

Would be grateful of any tips.

Thank you cx

12 reps

rodecham — Fri, 11 Jan 2013 03:58:59 GMT

I love to work out. I do it on vacation, road trips even when deployed to the Middle East working 12 hours a day 7 days week (3 years) So with that being said..I never did 12 reps...stuck with 3 sets of 8-10. So I'm just gonna say 12 seems like some magical point where my body's like wtf is going on? I really feel the workouts now! i feel it at 11 im sucking wind lol. its awesome so sad i wasnt challeging myself all this time. can't wait to see what happens in 12 weeks

How Fast Do You Run Your HIIT?

DrJim — Sun, 30 Dec 2012 16:31:55 GMT

I know, I know, it's all about perceived effort and my five may be your ten. I'm just curious how fast you run.

I am in the second week of my challenge and my numbers are as follow:

5=6.2 mph

6= 6.5

7=6.7

8=7

9=7.2

10=7.7

I usually crank it up each week (in past challenges) so that my 6 becomes my five, my seven becomes my 6, etc.

CrossFit

Ag12thman — Thu, 03 Jan 2013 16:25:15 GMT

Just wondering what people on this site think or know about of CrossFit? There seems to be a CrossFit craze going on in most big cities for the past year or more. I obviously am more of a fan of true lifting and cardio (like the Body for Life program advocates), but was wondering if anyone else here had any thoughts on CrossFit as a workout regimine.

Workout on empty stomach??

Salad4Supper — Tue, 18 Dec 2012 18:34:13 GMT

I'll be starting my transformation in the next few weeks and wanted to gather as much info as possible before hand. I plan on working out in the morning before work. Is there any advantage to not eating before working out like this? Is your body forced to burn fat as you power through the reps, etc? Or, should have something in your stomach (at least for energy), before working out??

Who takes Advocare products?

FiestyFlower_85 — Mon, 30 Jan 2012 22:45:43 GMT

If so, what products are you using to help with your transformation?

5-25

SicuSarah — Thu, 03 Jan 2013 02:17:05 GMT

Can anyone help me figure out what the 5-25 workout is?

The Body for Lifers on facebook were talking about this. I could not find info on this website about it.

Thanks!!

Sarah

Day 1 with weights and scared of all the men in the weight area!!

sk1771 — Sat, 27 Oct 2012 15:40:52 GMT

Sheesh guys. I'm a nice 29 year old female and not even that out of shape but shiiiit, I'm scared to hit the weight area with all the men. For starters, I gotta carry my book around (I think I'll go make copies at kinko's) to figure out the exercises cause I'll be like triceps what??!? So I'm already gonna be a bit worked out with my book. I'll probably even go all out and bring a clipboard :)

And I REALLLLLLY want to get in there and hammer it out...figure out this barbell stuff and just ATTACK it...and I'm totally scared I'll look like a nerdy female who's walking around clueless. I'm a grown woman and I'm scared like a pubescent high school kid.

What do you got for me guys? I need some encouragement of how you got over the "woman in the weight area" stigma.

Thanks!!! -Sarah Joy, Santa Rosa, CA

How often should I change workouts?

chriscombshishair — Sat, 29 Dec 2012 16:19:56 GMT

Hello, I'm about to start a new challenge and I'm getting a little confused with scheduling my workouts. How often should I change the exercises I'm doing? Should I stick with the same exercises for the whole 12 weeks and just increase weight? Or should I be switching it up every couple of weeks. I could really use some advice from a champion who knows what works. Thanks very much!!

P.S. would anyone be willing to email me their workout journal so I can see the whole journey and get some perspective on the workout planning.

Chris

Gym help!

whitted77 — Wed, 05 Dec 2012 05:18:43 GMT

So I'm in my first week but getting frustrated because I just can't seem to get the right weights for my sets just don't know how heavy I should start out with. Should I have enough weight where I struggle on the 12 rep or should I be able to hit 12 fairly easily. If someone can write what they did when they started out that would be great just trying not to get unmotivated and quit which I usually end up doing specially if my workouts are confusing me.

Cardio the day after lower body workout.

kurtdmello — Sat, 10 Nov 2012 22:28:52 GMT

My legs have generally been weak due to lack of exercise in the past. I have been following BFL for two weeks now and the only part I dont quite understand is that the day after my lower body workout my leg muscles have not yet recovered and I have to do cardio which I find difficult.

While doing my cardio which involves my leg muscles (elliptical or bike) I find

my leg muscles have not yet recovered
I cannot achieve normal intensity levels
I am afraid of injury at times
or at the very least I am not achieving optimal results

Aerobics

Cueball — Mon, 06 Aug 2012 17:49:45 GMT

Have the weight part of the work out program nailed but i have a question on the aerobics part. Have always run, treadmill or outside or in the nice weather mountian bike. This 20 min hit a high intensity program is a bit hard to get my head around. The problem is determing the different levels of intensity How do you guys caculate one level from another? Do you just incrase the speed every min? Hope my question makes sense.

Thanks!

Bill

Working out while sick?

Laura2012 — Mon, 19 Nov 2012 01:59:49 GMT

I am in need of some advice, so hopefully someone out there can help me.

I came down with a bad cold last week and it doesn't seem to be getting much better. Unfortunately, I didn't go to the gym at all last week (hoping that rest would help me heal faster), and really don't want to have to stay away this week either.

Is it better to continue resting or should I try to attempt at least my weightlifting sessions this upcoming week? I have a sinus infection and a slight chest cold, so I don't think I'll be doing my HIIT cardio unless I start to feel much, much better. I feel like if I don't go workout this week, I'll be messing up my plan. Two weeks out of 12 with no gym! This is when I'm supposed to really start noticing results!

I only have M-W this week to make it to the gym, so if possible, I might do all three of my weight days in a row to get them in. I'll be out of town without access to a gym the rest of the week.

Please let me know what you'd recommend for working out while ill. What do you generally do?

I need your advice on a Home MultiGym please!

RayJ — Thu, 15 Nov 2012 20:14:41 GMT

Hi Guys,

I'm looking to purchase a home multigym, but being a complete newbie, I have no idea if this is the right product or not!

Ultimately, will this machine allow me to work out all of my core muscle groups as described in the BFL book?
Will there by any muscle groups I'll have to work on on a different machine?

Thanks - I'd really appreciate some advice!

(This is the machine I'm talking about - Amazon.com)

Where To Start?

JACKx69 — Tue, 13 Nov 2012 17:50:32 GMT

I'm new to the whole gym scene and im not entirely sure how to start the program.

any help on where to start with workouts and especially nutrition would be great.

also, if anyone's starting on the 16th, and would be interested in a buddy to keep everything going it would be great.

thanks, Jack

But - what about the buttocks?

Teresa3399 — Wed, 31 Oct 2012 21:30:26 GMT

BFL book shows 5 upper body but only 4 lower body exercises (quads, hamstrings, calves and abs)

My main focus for these 12 weeks needs to be my butt - should I research exercises for that specifically and add them to my lower workout?

Opinions will be greatly appreciated - I just started my challenge.

Thank you

BFL Workout Options

dnt-lk-bck — Mon, 05 Nov 2012 04:30:31 GMT

Is anyone using or have they used resistance bands for their workouts as an alternative to weights? I had planned to start the challenge 11-5 but have been delayed in doing so and will start on or about 12-10. I am very limited on equipment but have a nice selection of bodylastic resistance bands (about 300 pounds of total resistance) I have found that if I step back slightly for each phase of a workout, the resistance increases which simulates the increase in weight per set quite nicely. The delay in my starting the challenge is about to kill me but I have no alternative. However, come 12-10, the only way I won't start is if I'm not breathing anymore!!! Any help in this matter would be greatly appreciated. Thanks to everyone so very much for your help. I look forward to conversing as well as meeting many in the future. My e-mail is elanddan482000@yahoo.com.... All the best to everyone!!!!!.........................Elson.

Feet are killing me

chadw1275 — Fri, 26 Oct 2012 11:25:19 GMT

Started to try and jog/run this week. Feet are killing me, where it even hurts to walk. What can I do?

Difficulty in keeping within the ascribed workout times

Cal1 — Thu, 18 Oct 2012 00:07:39 GMT

I'm on week3 of BFL and most of my workouts have been taking an hour or so. As I haven't worked out in years, I knew part of it would just be learning the exercises, and expected the first couple of weeks to take a little longer then it should while learning, but even now that I'm getting the exercises down, I'm still sitting at about an hour. I noticed that the 1 minute breaks between rep sets alone eats up about half of the workout time.

How are you guys staying withing the UBWO and LBWO times? Should I shorten my 1 minute breaks between sets?

Thanks!

AB routine what works for you?

surfer11 — Tue, 18 Oct 2011 20:30:45 GMT

Hi fellow BFLers!

I am starting the challenge in two weeks ( I have a shoulder injury that is preventing me to start sooner) However, I have been working on cardio and my abdominal workout in the interim but am very frusturated since I don't see any results. I work out regularly at the gym and also was doing P90X for the last year and a half prior to injurying myself this included the AB ripper X routine. For some reason I can't get the results that I want.

My current AB and Oblique routine consists of the following:

AB Routine:

1. Toe Touch Crunch (8lb Medicine Ball) : 3 x 25

2. Straight Leg Raises (non-weighted): 3 x 25

3. Decline Crunches: 3 X 25

4. Wood Chopper (8lb Medicine Ball) : 3 x 25

5. Incline Crunches: 3 X 25

6. 45-degree Twist (8lb Medicine Ball): 3 X 25

Oblique Routine:

1. Straight arm Twist each side (40 lbs): 3 X 25

2. Side Bends (30lbs): 3 X 25 each side

3. Side Bends Romain Chair (25lbs): 3 X 25

I can't seem to see any results. I understand that diet is a key factor in achieving the ripped look and I do eat healthy but am getting no results!

Anyone care to share what has worked for them?

Thanks!!

Ab exercises for Rectus Diastasis

vickiege — Sat, 20 Oct 2012 15:54:48 GMT

Are there any good/approved substitutions for rectus diastasis? I had a baby 4 months ago and have recently discovered that my abs have a huge split in them and when I do perform any time of sit up/crunch it's much more sore than normal, not to mention I develop a bulge above my belly button. I think this might be a hernia. I see my PCM on the 29th, but in the meantime I was hoping/wondering if anyone else knew what to do for this while on the program.

Thanks!!

Adding High Glycemic Carbs post workout

Gathering moss — Mon, 03 Sep 2012 12:24:37 GMT

Hi, a couple of contributors have referred to Hussman Fitness's page on Body For Life (http://www.hussmanfitness.org/html/TPBodyforLife.html) which is a great page and gave me more and clearer focus than I had before. My question is about the following extract:

"What if I want more muscle growth? Emphasize higher weight/lower rep sets (mostly in the 6-10 range, occasionally in the 2-4 range, but never without a warmup set of about 12 reps first). Be sure to include multi-joint foundation exercises such as barbell bench press, squats/leg press, and cable pulldowns. Be sure to go relatively slow on the eccentric movement, and to vary your tempo and recovery periods from time to time. Have a supplement shake adding high-glycemic carbs (e.g. Phosphagen HP) about an hour after your weight session. "

With regards to the addition of high glycemic carbs to my post workout protein shake, can anyone expand on the biology of why it's useful to add them after a workout (any simple fruit juice like apple or grape juice, right?!) and how much we should add?

Thanks

changing exercises for each muscle group

pavementpilot — Sat, 20 Oct 2012 01:19:15 GMT

I've been following the program on and off for a while. My question is how often are you suppose to change the exercises in your routine for each muscle group??

Thanks, Jeff

Modifying the 12-week weight training program?

Cal1 — Sat, 06 Oct 2012 19:45:39 GMT

I am just winding down my Week 1 of the BFL program, and I feel I did a pretty good job following the routine, although now that I've learned a bit more about what I'm doing, week 2 + will be even stronger!

One thing I've noticed on the 12-week training program is that you end up with twice as many upper body workouts as apposed to lower body workouts, and three times as many aerobics sessions.

The main areas I want to work are my stomach, buttocks, and thighs, I started at 280, am now at 275, but my goal is to get under 200 and reassess. I was considering either replacing one of there aerobics sessions with another lower body workout, or changing the Monday to a lower body, Wednesday to upper body and Friday to lower body so I can focus more on the midrif areas.

I started ridding my bike to work this week, five miles a day, so I get a good 20+ minute aerobics session twice a day M-F from that, plus I have been walking briskly 20+ minutes a day during my lunch.

Any thoughts on modifying the routine?

Thanks!
Brian

Different High Points per set??

Cal1 — Wed, 03 Oct 2012 21:25:45 GMT

I have one question - on the BFL work out sheets there are two "High Point" fields under each muscle group. I notice in the book the example shows two different exercises, one only done once in the entire workout.

What's the story on these?

I haven't added this in yet, I've been doing one extra set of the same exercise in it's place (still learning the exercises).

Thanks!!

Injury

Gathering moss — Mon, 24 Sep 2012 14:04:31 GMT

I've pulled my qudricep doing heavy barbell lunges. It hurts when I engage my leg, so I don't think I'll be doing any lower body or possibly even cardio for a few days.

Any advice?

Types of Lifts

Josh V — Wed, 05 Sep 2012 20:40:21 GMT

I have done the BFL several times now and seen pretty nice results. I have always wondered though about what type of lifts I am doing. On the website under the exercise area it give 6 different types of lifts to do for a body part on the upper body. I have always rotated through them each time I lift. I will start off with the flat bench and my high point is the incline bench. The next time I will start with the incline bench and move to the dumbbell bench and so-forth. Would I benifit more by picking two types of lifts and doing them for a month or so then changing? On my lower body I really don't have this issue as there is a lift I can't do on the each body part so I just change which one I start with first each time I lift. Any input would be great.

HELP

SorayaRosaria — Sat, 15 Sep 2012 18:44:09 GMT

I remembered a thread by the title "My Muscles Aren't Recovering" from some weeks ago although at the time I didn't open to read because I assumed I would get over soreness soon myself. I had to go look for it to see what others said at the time. But I am going into week 9 on Monday and there is no recovery as yet. I can't remember one week not being sore. Of course there were really bad weeks when you can't even bend to sit, its not like that bad every week, but why isn't soreness going away? I know I get proper rest because I take an siesta like a good Islander after my morning workout and Protein Shake. I don't yet take all the other products such as Muscle Armor, Betagen and the other one suggested even though someone else says patience is the key, not so much in the products. But I think 8 weeks is a good amount of patience. I am starting to guess maybe my issue is too much change up and I need advice. Since week one I have been changing up my routines to constantly shock the muscles and I only have 4 more weeks to go now, changing my routines again on Monday. Every 2 weeks I have been changing Cardio Machines and every 4 weeks I have been changing Weight lifting program too. I love change, it makes me look forward to something new and not get bored. But... is this a bad thing? I am ALWAYS sore! The left quad feels like it is knotted or something by now, it can't handle as many reps as the right quad. Deep tissue massage would do just about right now. Anyone else that is sore every week? In that case this is normal and nothing to worry about. Just makes me wonder how people finish work-out and go work in construction or anything very physical. Help with any input?

New with questions...

mom2my3angels — Tue, 11 Sep 2012 05:17:25 GMT

So I don't have the book, i was hoping to get the info here...I think I understand the workouts but wanted to make sure

Choose 1 exercise per muscle group.

Do the reps as requested 12 10 8 6 12 12 (or something like that)

On that last 12 I choose 1 more from the same group?

Do I repeat this 3 times and then go on to the next muscle group?

Also I work out at home, i have hand weights ranging from 3-10 lbs...will this work? I see a lot of them are with barbells and I don't want to go out and buy them, plus I don't have room for them.

Thank you

HIIT When Sick?

Youthful Winter — Tue, 11 Sep 2012 16:10:32 GMT

Happy Tuesday, everyone! I am on Day 16 and (all things considered) am feeling pretty happy with how strong I FEEL every day (might not look it yet!).

However, I've been working hard at my job and have come down with some kind of throat/cold virus. I feel "rundown" in general today which is unusual for me. I don't want to compromise my progress or health. I know there is lots of debate and thought that cardio can be immune-building. Generally, I run for my HIIT, but my body feels awfully weak right now and sleep is calling my name it seems.

What are everyone's thoughts on exercising during sickness?

Alternate High Point Exercise

Gathering moss — Tue, 04 Sep 2012 11:28:44 GMT

Hi, I need help understanding the target of the alternate exercise on the high point of each muscle group.

Is the point to hit the exact same muscles or is it to hit the secondary muscle group as well as the same muscle you just exercised? Take Biceps, for instance: if I were to do Standing Dumbell Curls then reverse Barbell Curls for the alternate (working mostly my forearms with a little bicep work), is that ok? Or should I do, for instance, hammer curls because it hits the same muscle group?

Backs is another example: There are so many areas of the back (traps, lats, middle back, etc), so should we do a traps and middle back exercise and then a middle back and lats alternate?

I hope I'm being clear!

Singing in the Rain!

BFLMike — Thu, 25 Mar 2010 13:24:58 GMT

No, I'm not Gene Kelly, doing that "singing in the rain" stuff for my cardio! By the way, did you know that the "rain" in that scene of Gene Kelly dancing in the rain was actually milk because rain didn't show up well enough on the film?

Where was I? Oh yeah--George and I "walked" in the rain this morning, and it was an exhilarating experience--really! There's nothing inviting about the prospect of getting out of your warm bed to go take a 20 minute walk in the rain when it's barely above freezing outside, but that's exactly what we did. And the result was exhilaration for both of us! Here's what I thought about during that walk.

While listening to the "Brain Science Podcast," I realize that there is much more philosophy than science in that podcast and that the difference between them is that the science is at least measurable and understandable. After listening to philosopher Dr. Thomas Metzinger babble on for about 45 minutes while struggling to describe why it is that he thinks we have consciousness limited to one world only, I think I have a clearer understanding not of philosophy but of the scripture that says, "their thinking became futile and their foolish hearts were darkened. Although they claimed to be wise, they became fools...."

Caffeine

Gathering moss — Sun, 02 Sep 2012 11:47:59 GMT

Hi, does taking caffeine (pills or coffee) prior to your workout enhance your performance? Is it better or worse than taking Creatine Monohydrate, or is it not the same thing at all?

My muscles aren't recovering

Change4Better — Thu, 16 Aug 2012 21:06:32 GMT

Hi everyone,

I have completed my first BFL week today. I have been working out really hard, and eating sufficient protein. The problem is that my muscles are not recovering. My lower body workout was on Monday. Now it's Thursday and my hamstring and quads still hurt. My upper body workout was yesterday. I went a bit mad lifting really heavy (for me). My forearms, triceps and biceps are terribly sore and don't look like they're going to calm down soon.

I tried very warm showers but not making any difference. I also did the foam roller routine on my quads but not doing much except sedate the pain for a few minutes.

What should I do?

Thanks.

Any solutions for extreme exhaustion?

Change4Better — Mon, 27 Aug 2012 14:21:02 GMT

Hi,

I was caught up in a situation on Saturday (my upper body workout day) after I left the gym on my bike heading to a superstore at the outskirts of town in a bit of desolate area. It was supposed to be 4 miles away. I had a protein shake and off I went. Long story short, I was lost, and ended up on bike ride that lasted for five hours in the middle of nowhere. It didn't help much that my bicycle weighs 90 pounds and had to be carried and manhandled too many times. So, my upper body was/is wasted as well. It was only when I came back to an inhabited area that I found a supermarket and bought ready-to-eat grilled chicken breast (150 grams), and a granary bread bun. The meal was followed by about an hour of cycling. When I came home I drank a protein shake with extra protein powder and ate two large peaches and slept.

I could not go to the gym yesterday or today. I tried today, I could not make it to the gym but felt wasted after a five minute walk and had to come back home.

I need help as to what I should eat to recover. I ate around 1900 calories of authorized foods yesterday and was in bed most of the day. I thought I was going to do well today but I still feel very weak. I had two large eggs today and a cup of tea with sugar.

Do I stay on the eating plan till I recover, or do I up my food, or what do I do? I feel truly exhausted. Just walking to the kitchen makes me feel too tired. Sorry if I am being redundant.