Guest guest Posted January 4, 2004 Report Posted January 4, 2004 Okay so I wrote up this huge email and then accidentally erased it, BUT I realized that Carol just pretty much wrote out exactly what I had, so I don't need to! The only thing I can add, is a few websites that have helped me tremendously: www.hussman.org www.fitday.com www.leanandstrong.com www.bodychangers.com And of course Skwigg's blog, which is super hilarious. My two cents: What has worked for me is lots and lots of water, doing cardio that I love on my free days (Tae-Bo, step-yoga, biking, rollerblading, etc.). Not eating my daughters' leftover food. That's a big one! Good luck to everyone! Jana Quote
Guest guest Posted January 4, 2004 Report Posted January 4, 2004 Piano: I'm getting good results now and here's what's helped me: 1. Intensity: make sure you really go for broke on the workouts. I work out at home and didn't feel that I could really push myself with heavy weights. So, I make sure the last couple of sets are low weights but I work HARD--I forget about the number of reps to do and just do it until I can't lift the weight anymore (even if it's only a 5 lber). This has helped me increase my weights faster than anything else. 2. I cut out bread from all meals for 3 days at a time. This is probably just me, but bread bloats me out and slows my progress (even whole wheat). So, I get my starchy carbs elsewhere (potatoes, corn tortillas, beans, etc.) On the 4th day, I'll add in some bread (to one or maybe 2 meals), then back to 3 days with no bread. This is tough for me (my grandfather was a baker) but I've realized that I want to feel good and bread doesn't get me there. 3. I don't take free-for-all free days. Sure you can start that way if you need to, but eventually, as Bill says, it becomes " aversion therapy " and you don't want to feel so yucky. I take 1 or maybe 2 free meals, but I try to make it something I really want, not just a random choice. I also keep a list of things I " dream " about during the week when I'm being clean. That helps me decide on what to eat for my free meal. Then, when I've eaten it, I cross it off the list- makes me feel like I've accomplished something and I don't need to eat it again for a while. Probably sounds silly.... 4. I bought a cheap food scale (weighs 0-16oz) and weigh my protein and carb portions. That along with a book on cals for foods, helped me keep my portions/cal intake correct. It was very easy for me to eat too little protein and too many carbs...that slowed me down faster than anything. It was hard for me to judge what exactly was 4oz of chicken... I thought I knew, but I was way off. Similarly 3- 4oz of potato is a LOT smaller than I thought it was. Remember hussman's advice: you've got to have a consistent calorie deficit to lose fat. 5. Per meail, I usually eat 25-30g protein and carbs, 5-8g fat. I aim for 1200-1300 cals/day. Free days are usually 1600-1800cals. 6. I've dropped my body fat from 24% (back in 2/03) to 15% now. I started at 128 lbs (I know, not heavy, but VERY flabby and weak) and barely fitting into a size 8 jean and am now at 121 and comfortable in a size 4. My goal is a size 2, so I still have a little more to go. (I'm a pear shape-- very small on top.) I'm 5'5 1/2 " tall, 44 yrs old. 7. After 3 challenges, I did up my cardio quite a bit. I joined Camp Pam Brown (www.customizedphysiques.com) and she put me on a 5x/week cardio program along with the weights. I like it A LOT and I think it helped me lose fat. I've completed Pam's 6-week " camp " and I'm on my own now and have been for a couple of weeks. I might do another camp if I feel like I don't progress enough. Because Pam puts meals together for you, it helped me to see what they should look like. Her menus are a little more rigorous/restrictive than Bill's EFL book, but I don't think you can go wrong with his menus, IF you make sure you portion sizes stay in control. Sorry this is long. Hope it helps some. Marie P.S. Someday I'll get around to posting new pics in my folder. I took some at week 5 of camp and some recently but just haven't posted them yet. I might just wait until Feb 24 (my 1 yr anniversary) before posting pics again...would be a good contrast. > I've noticed some people get better results than others I would love > to know what people are doing for maximum results. > > Do you make any changes or do you you follow the book exactly? > Do you take your freedays liberally? > Do you get all 6 meals in per day? > Do you eat low fat? low carb? > Do you have a calorie limit for yourself? > Do you watch percentages (i.e. 40/40/20)? > How much weight or body fat have you lost? > Do you up your cardio? > > THANKS! > > Piano Quote
Guest guest Posted January 4, 2004 Report Posted January 4, 2004 Wow you guys are posting some awesome stuff here! Thanks! Jill > > I've noticed some people get better results than others I would > love > > to know what people are doing for maximum results. > > > > Do you make any changes or do you you follow the book exactly? > > Do you take your freedays liberally? > > Do you get all 6 meals in per day? > > Do you eat low fat? low carb? > > Do you have a calorie limit for yourself? > > Do you watch percentages (i.e. 40/40/20)? > > How much weight or body fat have you lost? > > Do you up your cardio? > > > > THANKS! > > > > Piano Quote
Guest guest Posted January 4, 2004 Report Posted January 4, 2004 In a message dated 1/3/2004 5:49:16 PM Greenland Daylight Time, jackieshansen@... writes: > Do you make any changes or do you you follow the book exactly? I have been doing BFL for one year. for 11 of the months I followed the book exactly (except I do abs more often than the book calls for) I reached a plateau and changed my routine for one month. I am now back to doing BFL by the book. I could barely walk after my leg workout on Friday, so I am really excited and hope to see more results. > Do you take your freedays liberally? Yes, I eat whatever I want on free-days. It works out fine for me. I went from being a size 12 to a size 4 in one year and lost 22 pounds, but it looks like I lost 40 pounds. > Do you get all 6 meals in per day? Yes, I do get in all six meals most days. Periodically, I only fit in 5. I usually end up eating every 2 hours, in order to fit in all my meals. > Do you eat low fat? low carb? I eat by the book, balancing my protein and carbs and keeping my fat low. > > Do you have a calorie limit for yourself? Nope, I just try to control my portions (size of my fist or palm or the size of my husband's fist if I am really hungary) > Do you watch percentages (i.e. 40/40/20)? I just eat by the book and assume that my percentages work out right. > How much weight or body fat have you lost? I have lost 22 pounds all fat. Last time I had my body fat checked it was at 17%, but I lost 2 pounds after that. > Do you up your cardio? I do my cardio by the book. I push myself to the appropriate intensity levels. Quote
Guest guest Posted January 6, 2004 Report Posted January 6, 2004 , Holy Muscles - Wow you have had great results, 17% body fat!!! Thank you for your comments they are VERY helpful. > In a message dated 1/3/2004 5:49:16 PM Greenland Daylight Time, > jackieshansen@h... writes: > > > Do you make any changes or do you you follow the book exactly? > > I have been doing BFL for one year. for 11 of the months I followed the book > exactly (except I do abs more often than the book calls for) I reached a > plateau and changed my routine for one month. I am now back to doing BFL by the > book. I could barely walk after my leg workout on Friday, so I am really > excited and hope to see more results. > > > Do you take your freedays liberally? > > Yes, I eat whatever I want on free-days. It works out fine for me. I went > from being a size 12 to a size 4 in one year and lost 22 pounds, but it looks > like I lost 40 pounds. > > > Do you get all 6 meals in per day? > > Yes, I do get in all six meals most days. Periodically, I only fit in 5. I > usually end up eating every 2 hours, in order to fit in all my meals. > > > Do you eat low fat? low carb? > > I eat by the book, balancing my protein and carbs and keeping my fat low. > > > > Do you have a calorie limit for yourself? > > Nope, I just try to control my portions (size of my fist or palm or the size > of my husband's fist if I am really hungary) > > > Do you watch percentages (i.e. 40/40/20)? > > I just eat by the book and assume that my percentages work out right. > > > How much weight or body fat have you lost? > > I have lost 22 pounds all fat. Last time I had my body fat checked it was at > 17%, but I lost 2 pounds after that. > > > Do you up your cardio? > > I do my cardio by the book. I push myself to the appropriate intensity > levels. > > > > > > > > Quote
Guest guest Posted January 6, 2004 Report Posted January 6, 2004 In a message dated 1/5/2004 10:32:37 PM Greenland Daylight Time, jackieshansen@... writes: > Wow you have had great results, 17% body fat!!! > Thank you for your comments they are VERY helpful. > Thank you! Quote
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