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BFL
Body-for-LIFE
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  • Forum Post: Gym Jerks, Men I need your help.

    Being a female, sometimes I feel totally intimidated when I go over to the "big boys" section and lift weights. Now that I am doing the challenge, I have gotten over that and I go do my workouts. However, I am running across some rather rude gym goers. Our gym is pretty small, so it gets...
  • Forum Post: Best back exercises with free weights

    My wife and I have just started the 12 week program. We set up a gym with bench and free weights, but most of the back exercises in the BFL book are with machines. Anybody know what would be the best back exercises with free weights (dumbell or barbells) and where could I find the best description so...
  • Forum Post: Thank You

    Just wanted to say thank you to everyone who responded to my questions about back exercises and stretches. Great advice and information. This is a great group, very supportive. Thanks again. My wife are already starting to feel and see the difference after two weeks.
  • Forum Post: Gym Machines

    What gym machines can I use to achieve the upper body exercises for body for life instead of using dumbells, free weights or bars?
  • Forum Post: Quad exercises that don't hurt my knees? (and calf help!)

    Hi Everyone, I'm almost to the end of my first challenge and I feel like I'm hitting a wall with my lower body workouts, especially with my quads and calves. For quads - I do the leg press for my first 5 reps, but am struggling to find something for my last 12 reps that doesn't kill...
  • Forum Post: warmup

    Do i need to warmup before doing the 20 min hiit training. Is it a good idea to stretch before the workout. Same thing with the weight training workout. Is it a good idea to strecth the muscles, or do a warmup set of the muscles i will be working on that day? Recently I have got some pain doing the...
  • Forum Post: Thank Goodness for Weight Training

    Aaaugh!! Everywhere I went this past week there was cake. July 3rd family reunion, took my free day. There was cake! July 4rth birthday party. Guess what? cake. July 5th celebrated with just my children of course I had to make a white cake to go with the strawberries and rasberries everyone helped pick...
  • Forum Post: Treadmill,Elliptical or elliptical climber

    Which is good for a great cardio workout? Treadmill,Elliptical or Elliptical Climber? I have been on the treadmill for three weeks and getting a little discouraged. One year ago when i was just excercising i lost 25lbs in 2.5 months on the elliptical climber. Which is better? How would you hit your 10's...
  • Forum Post: Weight Training WITHOUT Weight Machines or Barbells

    I just began my 12 week course and am wondering if its possible to get just as an effective/result producing weight training workout following the BFL method WITHOUT using weight machines or barbells. I have limited access to these machines and cant do exercises such as Wide Grip Pull-downs, Leg Extensions...
  • Forum Post: Is the BFL wo only training a muscle once a week?

    I'm new to this so be patient, lol. I'm about to start the BFL plan. After looking at the wo plan, it looks like this is a once a week per muscle training method. Is that right? Or is the indirect training counted? ie biceps during back day.
  • Forum Post: Is there a way to get the BFL upper body workout to under 40 minutes?

    My gym opens at 6:00am. I MUST be out of there by 6:40 in order to get to work on time. Is there a way to get the wo to under 40 minutes? I know shortcuts aren't ideal, but any advice would be appreciated. *sorry if this double posts
  • Forum Post: Am I doing something wrong or is this normal in weight training?

    Hello folks, I started the BFL routine and I loved the book. Today I'm on day 5 which means I jusr completed upper body exercise again (after doing it first on day 1). The problem is that I'm doing worse than I did on day 1 is this normal? Am I doing something wrong? After I did day one my...
  • Forum Post: Hi Point Weight Fluctuation

    Hi Everyone, I noticed in Bill Philips' book that when it is time to reach level 9, he substantially decreases the weight, then decreases it again for level 10. My questions are: 1- Is this a coincidence or this is how it should be? 2- What happens if I increase the weight at level 9 then...
  • Forum Post: Confused again

    Official Body- for -LIFE Weight-Training Plan Perform two exercises for each major muscle group of the upper body. Does this mean I choose TWO different exercises for each major muscle group doing 5 sets each? Or do I choose one exercise doing 5 sets and then immediately switch? Example"...
  • Forum Post: Soreness

    Last week was my first week. My legs were so sore by Friday that I could barely walk. I did not go to the gym Friday, Sat. or Sun. I went back today (lower body day) and had a great workout. I am worried that with two lower body days this week and the aerobics, that I may end up in the same situation...
  • Forum Post: Changing workout everytime?

    Hi Everyone. This is my first challenge and I am 30 days in. I have been changing my UBWO and LBWO everytime I go to the gym. Because of that I am having trouble figuring out what amount of weight is the right amount of weight to get results. I feel like I am losing some steam because I am not getting...
  • Forum Post: Too much muscle?

    I am a 20 year old woman with a larger frame. To be perfectly honest, some of the pictures in the Body-for-LIFE books scare me, because the women look like body builders. I don't want to bulk up AT ALL, since I already have a good amount of muscle and don't need much more in certain places (like...
  • Forum Post: Efforts noticed in the gym

    I just wanted to share this story with everyone... I was just starting my LBWO this morning -- doing squats on the smith machine -- when an older gentleman approached me. He's about 75 or so and fit as a fiddle, a real Jack Lalanne type. I see him in the weight room every time I do weights...
  • Forum Post: Weight training

    If anyone would be willing to post their weight workouts and exercises I would really appreciate it. I need some new ideas. Also, how does everyone complete the ab portion of the lower body workout? Do you use weights with it or just complete the reps? Thanks for the info!
  • Forum Post: Portable weight bench for use in small apartment?

    I would like recommendations on portable weight benches so I can do my workouts at home. I live in a small 1 bedroom apartment with not much storage space so something I can stick behind my couch would be great and also if it is affordable even better :)
  • Forum Post: Home gym- new at this- what size weights should I buy?

    I would like to order a good dumbbell set to use at home for my workouts, however, I am completely new at this Body for Life (started last Thursday) and so I need advice on what size weights to get that will not only work for me at the present but also that can be added on over time when I become stronger...
  • Forum Post: Early morning Cardio - more effective?

    Hi everyone, I know this must have been brought up in the forum at one point, but I was just wondering if anybody had any insight into whether doing the HIIT cardio on an empty stomach first thing in the morning is better than later in the day? I'm on Week 4 and have been going after I finish...
  • Forum Post: Supplement preferences

    So started my 1st challenge back April 11th (in my 4th week) and am working down from 220lbs. This is my first post in the community but it isnt my first time here - i have been 'gleaning' lots of helpful info for some time now :) So I am happy with my workout, the cardio etc, but I want to...
  • Forum Post: How often do you increase your weights/up your cardio level?

    Hello all! The more i read BFL the more I think it's about increasing your limits and breaking them. It's hard hitting a TEN each time but when you do, you feel great! So, I wonder, how often should one increase their limit? I'm progressing at a different rate for each exercise but generally...
  • Forum Post: HIIT Swimming Routine?

    I am currently injured - stress fracture on my ankle - and can only bike and swim for cardio. I am starting BFL tomorrow (wish me luck!) and was wondering if anyone has done a swimming HIIT routine.... I am not sure how to do HIIT in the pool (and p.s. I am not a very strong swimmer). Anyway, any advice...