Newbie here with questions.

[Guest guest]

Hi, everyone, first post, first week of BFL. I'm glad to have found

you, and am so encouraged by how well everyone is doing!

I'm a late-beginner to early-intermediate weight lifter--have been

doing it for about 8 months--and am trying BFL to see if I can speed

up some results. Here are some questions after my first few BFL

workouts:

There doesn't seem to be any exercises for glutes or ab and adductor

(inner and outer thigh) muscles. Are these covered by the other LB

exercises? If I need a lot of work on my glutes (and I DO!!), can I

add some additional exercises in?

I've been doing Pilates two days a week in addition to weight

training. Do I have to stop? Will it interfere with the BFL program?

I know BFL calls for doing cardio (20 MAS) on an empty stomach. Can

you have a cup of coffee and still count that as an empty

stomach??? Just can't face the day without it.

How do you guys measure BF? I can't seem to find a reliable method.

BTW, I'm a 54 year old female, 5'1'' and approximately 118 pounds,

I'd estimate about 22-25%bf.

Thanks in advance for your reply!

[Guest guest]

Hi and welcome.

1st question " There doesn't seem to be any exercises for glutes or

ab and adductor (inner and outer thigh) muscles. Are these covered

by the other LB exercises? If I need a lot of work on my glutes

(and I DO!!), "

YES> Squats, lunges leg curls. All work those muscles. No need to do

the butt blaster or the inner outer thigh machine. Squats will take

care of those.

AS for the pilates there are people that continue with it while

doing bfl. the same with yoga.

I dont think having your morning coffee with do you any harm with

the cardio.

There are a ton of sites out there that will measure bodyfat. a few

are http://www.mybodycomp.com ,

http://www.biofitness.com/bodyfat.html

welcome aboard and good luck

Shonda

-- In , " sailtothemoon29 "

<sailtothemoon29@y...> wrote:

> Hi, everyone, first post, first week of BFL. I'm glad to have

found

> you, and am so encouraged by how well everyone is doing!

>

> I'm a late-beginner to early-intermediate weight lifter--have been

> doing it for about 8 months--and am trying BFL to see if I can

speed

> up some results. Here are some questions after my first few BFL

> workouts:

>

> There doesn't seem to be any exercises for glutes or ab and

adductor

> (inner and outer thigh) muscles. Are these covered by the other LB

> exercises? If I need a lot of work on my glutes (and I DO!!), can

I

> add some additional exercises in?

>

> I've been doing Pilates two days a week in addition to weight

> training. Do I have to stop? Will it interfere with the BFL

program?

>

> I know BFL calls for doing cardio (20 MAS) on an empty stomach.

Can

> you have a cup of coffee and still count that as an empty

> stomach??? Just can't face the day without it.

>

> How do you guys measure BF? I can't seem to find a reliable

method.

>

> BTW, I'm a 54 year old female, 5'1'' and approximately 118 pounds,

> I'd estimate about 22-25%bf.

>

> Thanks in advance for your reply!

[Guest guest]

Thanks for all your help, guys. Needless to say, I'm NOT looking

forward to the HIIT on Saturday. I've been low-carbing for awhile,

so it's not the transition to that that's doing me in (but I've upped

the carbs since being on BFL). I guess it's just a matter of time and

rest.

One more question if you don't mind--can you substitute equivalent

exercises for some of the ones in the book? I work out at a gym and

there are a lot of options.

Thanks!

[Guest guest]

Hi! I think the exercises shown in BFL are examples and you can use

most if not all machines at your gym instead of the specific

exercises in the book.

Also, even Bill drinks a cup of coffee before he exercises

sometimes - maybe that will give you a little boost before your

cardio on Saturday!

> Thanks for all your help, guys. Needless to say, I'm NOT looking

> forward to the HIIT on Saturday. I've been low-carbing for

awhile,

> so it's not the transition to that that's doing me in (but I've

upped

> the carbs since being on BFL). I guess it's just a matter of time

and

> rest.

>

> One more question if you don't mind--can you substitute equivalent

> exercises for some of the ones in the book? I work out at a gym

and

> there are a lot of options.

>

> Thanks!

[Guest guest]

Thanks again for your replies. I just did my very first BFL UB

workout, and OMG!! It's amazing how weak some of my muscles are,

compared to my LB. Upward and onward.