Finish C1 as of 12/21 - now what?

[Guest guest]

Hi Kaye!

Congrats on finishing C1!! What a great accomplishment.

As for tweaking the program, can you be a little more specific about

your goals? Do you have a lot more fat to lose or are you happy at

your current weight and just want to tighten your lower body up some

more? What do you like about the program and what do you hate? How

are you doing with the eating part of the program? What supplements

have you used?

When I finished C1, I was pretty happy with my upper body and really

wanted to tighten up my lower body some more. I changed my workouts

to a three day split, on Mondays I did chest, shoulders and triceps,

Wednesdays were legs, and Fridays were back and biceps. I did cardio

on Tues/Thurs/Sat still, and did abs on Tues and Sat. That way, I

worked each muscle group one day per week, and did three sets of 8-10

reps. I liked doing it that way, it was definitely a change from the

BFL workouts. I kept the eating the same until about halfway through,

then I started experimenting with changing the ratios and zigzagging

my calories.

Of course, if you're happy with the program, you could always just

keep everything the same and only change stuff around when you stop

seeing results. The twelve weeks is just a point in time, there's

nothing that says that your results will stop now.

Congrats again!

Maggie

[Guest guest]

As for tweaking the program, can you be a little more specific about

your goals? Do you have a lot more fat to lose or are you happy at

your current weight and just want to tighten your lower body up some

more? What do you like about the program and what do you hate? How

are you doing with the eating part of the program? What supplements

have you used?

My goals are to lose more fat and gain some muscle mass. I feel I need to work

my legs more. They just don't seem to be responding as I had hoped. I am

thinking of increasing my lower body workout to include an additional exercise

pyramid

for the quads and hamstrings. I am also looking for new weight lifting

exercises. I feel

I need to challenge my body more by varying my routine more. Also I did a poor

job monitoring

my weight, body fat, measurements etc. I do not have access to a professional,

so all measuring

will have to be done my me at home. Any suggestions on methods to use and

measurements

to take?

thanks again for the help.

k

Congrats again!

Maggie

[Guest guest]

Proper diet and nutrition is what is going to get your lower body to

lean out. It's really tempting to add in another day of lower body

weight training or extra cardio, but it really won't make any

difference. I'm not saying that exercise isn't crucial, but

definition and fat loss really comes from proper diet. In my opinion,

it's much better to hit your legs really hard one day per week (or

two days, one for quads, one for hamstrings) than doing two days of

lighter weights/higher reps. I still feel like my lower body lags

behind my upper body in terms of definition, so it really is

something commonly experienced among women. You really do need to

just be patient, hit your 10s and eat clean.

A great site for weightlifting exercises is

http://abcbodybuilding.com . Click on the exercise tab at the top of

the page and you'll get just about endless options, fully illustrated

and with complete instructions.

As for assessing your progress, you just have to pick a method (or

two or several) and measure faithfully. I don't trust the scale, I

like to use the tape measure and do basic measurements--chest, waist,

hips, upper and lower thigh, calf and bicep. You can also go by

bodyfat %, if you can't get it done professionally, you can buy a

cheap set of calipers or get a rough estimate at:

http://biofitness.com/bodyfat.html . Either method isn't totally

accurate, what's more important than the number is a steady decrease

in BF%. You can also take pictures every two to four weeks. I've

found that they're also great motivation.

Good luck!

Maggie

> My goals are to lose more fat and gain some muscle mass. I feel I

need to work

> my legs more. They just don't seem to be responding as I had

hoped. I am

> thinking of increasing my lower body workout to include an

additional exercise pyramid

> for the quads and hamstrings. I am also looking for new weight

lifting exercises. I feel

> I need to challenge my body more by varying my routine more. Also

I did a poor job monitoring

> my weight, body fat, measurements etc. I do not have access to a

professional, so all measuring

> will have to be done my me at home. Any suggestions on methods to

use and measurements

> to take?