Quest. for "gym rats" who completed the challenge....

  • Week 4 day 3 (first successful challenge)

    Okay, I've seen this question answered (kind of), but as a veteran of exercise I look at three days a week, 20 mins at a time as very little. I really struggle with that and as a result I am doing cardio every day, 30-40 min at a time. Tes, I am tired, and yes, I feel a little burnt out, but I cannot bring myself to only three times a week! I can't wrap my mind around it, you know?

    So, my question is this: is there anyone who was previously an avid exerciser (both cardio and weights) and switched to this plan and got results? I understand that the eating has a lot to do with it, and I had initially planned to go with just the eating portion and keep my workouts the same (I know, tisk tisk....) but I want to do it all correctly.

    Please give me some feedback!


    Thanks all


    "The joy of life is the fruit of discipline" -S. Randall

  • P.S. in the first paragraph, I am just talking about cardio

    "The joy of life is the fruit of discipline" -S. Randall

  • katiebug ~

    If you want to do it correctly, then do it correctly. The plan absolutely works! There are thousands of folks who have been successful. What makes you think you would be different? The amount of cardio that you are doing is making you tired and reducing your muscle growth. Not to mention the fact that I HATE CARDIO!!! I would have given up in week 1 if I had to do that much cardio. No wonder you are burnt out. How can you give up on a program that you didn't even give a fair shake to?

    Someone else will chime in with more technically savvy advice. I'm just kind of putting my thoughts out there.

    My 10 week progress photos are posted on the media gallery. That is what BFL does when you give it 100%.

    Keep the faith!

    Faithful Renee :0)

  • Katie, great question. I've done quite a bit of research on your concern since starting BFL (I'm in Week 7), because what you're saying "makes sense" but research shows, when perfoming the HIIT cardio that BFL recommends, your body will benefit more from it with a day's rest (from cardio), between HIIT sessions. When you do HIIT cardio correctly, by putting your heartrate in the 80% category, this causes a chemical reaction in your body that tells your body to start dipping into fat stores and getting rid of them. When this chemical process begins, research shows your body continues this process of burning calories (dumping fat stores) for 24-36 hrs after your HIIT session is done. But on BFL, you really don't get a day of rest between cardio days, because aternating days are weight training days. Also, if you're doing weight training the BFL way, you'll get a cardio workout during your weight training session as well due to the fast pace of the workout.

    I would say just follow the plan as written, and after all, it's only for 12 weeks. If after that you haven't seen any results, then change back to what seems to work for you. But I believe if you follow the plan for the 12 weeks, you will see awesome results.  Good luck and stay in touch!


  • All, don't forget that it's HIIT cardio on an empty stomach.  That makes the difference.  Katie as to your situation.  You are tired now and you are only in week 4.  Weeks 10-12 are vicious on people that aren't compelled to do more.  This program is about longevity.  It's designed so that you can teach yourself to stick to something long term.  How will you ever convince yourself that less is more if you refuse to trust the process?

    Whether you think you can or you think you can't, you're right ~ Henry Ford

    Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory

  • Katiebug (love the name) I just finished my 20 of cardio and you couldnt pay me to do another minute.

  • Katie:

    I understand exactly what you are saying.  I had worked out in my late teens and early twenties under the assumption that more is better.  For the past ten years before I took the challenge, I was in the gym off and on with hat same mentality but never ever with any real noticeable results.  I had seriously accepted the fact that I was going to move into my 30s and beyond as the "typical" male because I was doing what I thought was correct and not seeing results.

    After some time and research of this program, I took the plunge, forgot everything I knew before about fitness/health/eating and so on, and went into this challenge with a clear mind/slate.  It works as it is written.  No more, no less.

  • HI

    I am in week 3 day 4 of my first challenge.  I  too have been an avid exerciser my whole life too(all 25 years).  I did a lot of cardio too...

    My exercise regime for the last 1.5 years was: i ran about 20-25 miles a week and roller skated (roller derby practice) for about 2 to 3 hours 3X a week.  I was an endurance monster but I was also a chubbers.   I am muscular but also could never get rid of my fat layer... somewhere around 25%(?) BF.  But i had to take break from skating for my thesis and went to the gym and did cardio 6 days a week and lifted 3 days a week.  I did this for about 6 weeks.  NO CHANGES occurred at all!  i definitely was getting stronger but i still had my chub layer... The fat would never go away.  I ate fairly healthy too.  Not as good as BFL.  

    But since I started this challenge, I have lost 7 lbs already. I followed the plan as prescribed: food+cardio+weights the BFL way.

    (but I do add about 7-10 minute cool down on cardio days)

    I'm haven't finished the challenge yet, but I think/believe that doing the HIIT 3 days a week will be WAY more beneficial than doing longer cardio.  It was really hard for me not to do more cardio.... and it still is.  There are ALOT of articles online that explain why it is helps to burn fat better than longer cardio.  just google 'HIIT'

    just my opinion. HIIt is working better for me.


  • Thnks to all for your help!

    "The joy of life is the fruit of discipline" -S. Randall

  • Katie~ I followed a similar program several years ago and my bf% went from 20 to 14%- it really does work.  Less is more :-)  but only when it's HIIT.  I understand completely where you are coming from as an endurance type of person but this stuff works!


    ~Let every opposition strengthen you, not stop you~