Re: Beginning 5th week and no change

[Guest guest]

Well, how clean is your diet exactly? What type of weight program

are you using? You should cut cardio down to 20 min. HIIT sessions 2-

3 times a week. Little changes can make a big difference. Interval

(HIIT) training is one of my fav. cardio workouts. It really has

helped me drop body fat, esp. when working out on an empty stomach.

>

> I'm 49.5 I'm 150lbs at 5'3'. I quit smoking on December 26th

> (weight was 130) and began walking at the gym on Feb 7th. I began

> BFL on Feb 21st. I hired a trainer to help me with the weights (3

> days a week). I'm busting my ass on cardio 7 days a week (45-60

> minutes). I'm eating from the BFL cook book and I'm hungry all of

> the time - except on the free day.

>

> I have lost no weight. My clothing is the same. My rings are

just

> as tight as they were 4 weeks ago. I do feel I have better muscle

> tone and I do have more energy. But I still have no measureable

> change.

>

> I'm so frustrated I just don't know what to do. Going back to

> smoking just is not the healthy option, but I'm really frustrated

> with my body.

>

> Is there anyone out there who is an ex-smoker who can provide

> direction to me? Please someone help me!!!

>

> Kathleen in Illinois

[Guest guest]

It has been a while since I've been in touch with people doing BFL,

but didn't it always seem to be that people don't see the big

changes until about the 7th week, and then changes seem to happen

suddenly?

Barbara/Alys

[Guest guest]

You shouldn't be hungry all the time.

To best see where you're at, post a menu of what you eat on a

typical day. You may not be eating enough and if that's the case,

your body won't let go of any weight anytime soon.

Take care

Ruth

>

> I'm 49.5 I'm 150lbs at 5'3'. I quit smoking on December 26th

> (weight was 130) and began walking at the gym on Feb 7th. I began

> BFL on Feb 21st. I hired a trainer to help me with the weights (3

> days a week). I'm busting my ass on cardio 7 days a week (45-60

> minutes). I'm eating from the BFL cook book and I'm hungry all of

> the time - except on the free day.

>

> I have lost no weight. My clothing is the same. My rings are

just

> as tight as they were 4 weeks ago. I do feel I have better muscle

> tone and I do have more energy. But I still have no measureable

> change.

>

> I'm so frustrated I just don't know what to do. Going back to

> smoking just is not the healthy option, but I'm really frustrated

> with my body.

>

> Is there anyone out there who is an ex-smoker who can provide

> direction to me? Please someone help me!!!

>

> Kathleen in Illinois

[Guest guest]

Ruth <Wilnerhouse@...> wrote:

You shouldn't be hungry all the time.

To best see where you're at, post a menu of what you eat on a

typical day. You may not be eating enough and if that's the case,

your body won't let go of any weight anytime soon.

Take care

Ruth

>

> I'm 49.5 I'm 150lbs at 5'3'. I quit smoking on December 26th

> (weight was 130) and began walking at the gym on Feb 7th. I began

> BFL on Feb 21st. I hired a trainer to help me with the weights (3

> days a week). I'm busting my ass on cardio 7 days a week (45-60

> minutes). I'm eating from the BFL cook book and I'm hungry all of

> the time - except on the free day.

>

> I have lost no weight. My clothing is the same. My rings are

just

> as tight as they were 4 weeks ago. I do feel I have better muscle

> tone and I do have more energy. But I still have no measureable

> change.

>

> I'm so frustrated I just don't know what to do. Going back to

> smoking just is not the healthy option, but I'm really frustrated

> with my body.

>

> Is there anyone out there who is an ex-smoker who can provide

> direction to me? Please someone help me!!!

>

> Kathleen in Illinois

[Guest guest]

>

> I'm 49.5 I'm 150lbs at 5'3'. I quit smoking on December 26th

> (weight was 130) and began walking at the gym on Feb 7th. I began

> BFL on Feb 21st. I hired a trainer to help me with the weights (3

> days a week). I'm busting my ass on cardio 7 days a week (45-60

> minutes). I'm eating from the BFL cook book and I'm hungry all of

> the time - except on the free day.

Are you doing BFL workouts? I wouldn't do 20MAS for 45-60 minutes 7

days a week. Definitely do your 3 days of 20MAS and then if you want

add moderate cardio. Also I second the idea of posting a menu.

Many people don't see drastic changes until later weeks in the

program. I usually find by week 4 I am seeing changes.

Colleen

[Guest guest]

Kathleen,

I too paid over $3,000 for 3 months of personal training, and let me

tell ya- first of all, they do not follow the BFL workout, and after

12 weeks of " their " workouts, I didn't show much of a change either-

still weighed the same, still wore the same size and had a lot less

in the pocketbook. I am also a previous smoker- I quit on 8/8/03

after 30 years of smoking and have not looked back. I am on a quest

to be fit, and smoking will not get me there.

This time I am actually trying to follow Bill's plan, including the

workouts and the HIIT cardio and say to heck with the 24hour Fitness

plan they made up for me. Yes I did have more energy, yes I was

hungry and NO I was not happy with the results.

I would also say to post your menu, because after my research I

found that frankly they had my body in a starvation type mode. They

had me on 1200 calories max per day- and a test I had done later

showed with my BMR, I should not have been below 1750 on the

workouts/activity level I was doing on a daily routine.

Hope this helps you! Kathleen

>

> I'm 49.5 I'm 150lbs at 5'3'. I quit smoking on December 26th

> (weight was 130) and began walking at the gym on Feb 7th. I began

> BFL on Feb 21st. I hired a trainer to help me with the weights (3

> days a week). I'm busting my ass on cardio 7 days a week (45-60

> minutes). I'm eating from the BFL cook book and I'm hungry all of

> the time - except on the free day.

>

> I have lost no weight. My clothing is the same. My rings are

just

> as tight as they were 4 weeks ago. I do feel I have better muscle

> tone and I do have more energy. But I still have no measureable

> change.

>

> I'm so frustrated I just don't know what to do. Going back to

> smoking just is not the healthy option, but I'm really frustrated

> with my body.

>

> Is there anyone out there who is an ex-smoker who can provide

> direction to me? Please someone help me!!!

>

> Kathleen in Illinois

[Guest guest]

Hello Kathleen.... thanks so very much for the

reply...

I think bouncing ideas off another ex-smoker is

helpful, because you went through what I'm going

through... anyhow... let me answer some of your

points:

I must say that after reading the FAQ from the message

board, I'm not quite as concerned about seeing results

yet... after smoking for over 35 years and not eating

or exercising correctly for 50 years, I really should

not expect to see all of that horror corrected in 4

weeks... (lol, I wish)

Okay... according to a body fat calculator I found

online I'm at approximately 32%. According to Dr.

Hussman's site that puts my BMR between 1253-1427 and

lean weight at approximately 102, he is saying a good

target calorie intake would be between 1100 and 1380.

I don't count calories... I go with the Bill

method of " size of my fist or palm of my hand " .... 1

cup of cottage is the size of my fist... about 4oz of

chicken breast is the size of my palm.

1. I've asked my trainer to use the Bill

weight training method. He is very experienced and

said I will see better results with what he calls

" super Sets " ... I do weights on Mondays/Weds/Frid..

and cardio other days..(he trained my husband, and

help him drop over 100 lbs... he continues to help my

hubbie change up his routine so his body doesn't

adapt)I trust him. I'm paying $1332 for 36 sessions.

Oh, ps... he is just a trainer not a nutrition expert,

so I really can't address any of the eating stuff with

him with confidence.

Today was Chest/Legs/Biceps...

I always get to the gym 30 minutes early and warm up

on lite cardio for about 7 minutes.. walking, then I

do my abs.. (everything I have read has said it's okay

to do abs everyday... when the fat is finally gone I'm

going to have a " fab " tummy)

Chest - we did

Seated chest press 10 x 25lbs

Incline chest press 10 x 20lbs

Incline fly 10 x 15lbs

No rest until after the last exercise then Rest

1.5 minutes and do it again (do it 4 times)

The last time through I can smell the lactic

acid...lol

Legs - we did

Alternating Cable Lunges (free motion machine)24 x

20 lbs

Seated Leg Curl 10 x 60lbs

Do each of these back to back with no rest then

rest 2 minutes and do it again 4 times... by the end I

couldn't finish the curls... I had gumby legs ... oooo

the burn

Biceps - we did

Seatd Dumb bell curls 12 x 15lbs (OUCH)

Free motion cable curls 10 x 20lbs (ouch, ouch,

ouch)

Again these are done back to back and then rest

1.5 - 2 minutes and do it again 4 times...

After this I walked it off on the tread mill for about

10 minutes and then I did a nice long stretch.

We change up the way we train every session so the

muscles don't get a chance to adapt to the method.

Sample menu:

6:30am - black coffee, water

(I'm at the gym from 7:30 until 9 - 24oz water)

10am - 1 cup tuna salad, 1 whole tomatoe, 1 whole

wheat " lite " english muffin, 16oz water

12:30 - BFL shake, water

3:00 - 2 Cups raw coleslaw , chicken breast, 1/4 Cup

chow mein noodles, 3T home made ginger dressing(very

low fat)

5:30 - 1 Cup Low fat Cottage Cheese, banana, one whole

grapefruit

Cardio Day Example....(according to about.com I

calculated my fat burning and cardio range using the

Karvonen Formula... 138 and below is fat burning, 139

and over is cardio...

Stretch for about 15 minutes

About 15 minutes warming up on the tread mill...

just enough to shake that " heavy feeling " ... then I

plug in a kick butt CD and move over to the " cross

ramp trainer " . I set the program to " fat burning "

because it is set up in 4 minute increments ...

So the first 4 minutes I get my heart rate up to about

131... then the tension goes up as does the ramp

incline... then I start to increase my heart rate

shooting to max myself out after the 4th minute, which

for me is about 155 (I'm gasping). Then the machine

decreases it's tension and ramp incline and I can

start to bring my heart rate back down... I try to

only let it come down a little at a time so by the end

of this 4 minute cycle I'm back to 131. I do this

cycle 4 times.... total time on the cross ramp is 30

minutes...

Then I usually go back over to the treadmill for about

15 minutes (and catch some of the Ladies of the View)

and finish with a nice stretch....

A few other things to keep in mind about the amount of

time I'm spending in the gym... I'm semi retired... my

kids are in school all day... I'm passsst menopause...

so I'd like to keep my bones strong... I'm not allowed

to smoke in the gym and neither is anybody else...

Okay... I know this is a lengthy description... but

I'm curious to get your input to see if I'm on track

with my weights/cardio/eating...

XXXOOO, To all of you

Kathleen of Illinois

--- Kathleen Kerstenbeck <kate4rudd@...> wrote:

>

> Kathleen,

>

> I too paid over $3,000 for 3 months of personal

> training, and let me

> tell ya- first of all, they do not follow the BFL

> workout, and after

> 12 weeks of " their " workouts, I didn't show much of

> a change either-

> still weighed the same, still wore the same size and

> had a lot less

> in the pocketbook. I am also a previous smoker- I

> quit on 8/8/03

> after 30 years of smoking and have not looked back.

> I am on a quest

> to be fit, and smoking will not get me there.

>

> This time I am actually trying to follow Bill's

> plan, including the

> workouts and the HIIT cardio and say to heck with

> the 24hour Fitness

> plan they made up for me. Yes I did have more

> energy, yes I was

> hungry and NO I was not happy with the results.

>

> I would also say to post your menu, because after my

> research I

> found that frankly they had my body in a starvation

> type mode. They

> had me on 1200 calories max per day- and a test I

> had done later

> showed with my BMR, I should not have been below

> 1750 on the

> workouts/activity level I was doing on a daily

> routine.

>

> Hope this helps you! Kathleen

>

>

>

> >

> > I'm 49.5 I'm 150lbs at 5'3'. I quit smoking on

> December 26th

> > (weight was 130) and began walking at the gym on

> Feb 7th. I began

> > BFL on Feb 21st. I hired a trainer to help me

> with the weights (3

> > days a week). I'm busting my ass on cardio 7 days

> a week (45-60

> > minutes). I'm eating from the BFL cook book and

> I'm hungry all of

> > the time - except on the free day.

> >

> > I have lost no weight. My clothing is the same.

> My rings are

> just

> > as tight as they were 4 weeks ago. I do feel I

> have better muscle

> > tone and I do have more energy. But I still have

> no measureable

> > change.

> >

> > I'm so frustrated I just don't know what to do.

> Going back to

> > smoking just is not the healthy option, but I'm

> really frustrated

> > with my body.

> >

> > Is there anyone out there who is an ex-smoker who

> can provide

> > direction to me? Please someone help me!!!

> >

> > Kathleen in Illinois

>

>

>

>

[Guest guest]

Yeah- my trainer did the super sets too- and honestly I was really

disappointed. I only needed to lose a total of 25 pounds and didn't

lose anything at all.

Men lose weight really fast- they carry their fat on top of their

muscles where from what I understand, our fat not only sits on top

but also marbles inside of our muscles. Yes if you have a lot to

lose, it does seem to take a long time to get to where we want to be.

My husband actually started eating breakfast every morning, by my

insistance and lost 30 pounds over 4 months- without one bit of

exercise...pissed me off, let me tell ya!

Anyway, from what I can tell, it really does not look like you are

eating enough- and maybe the mixture needs to be fixed a bit- Try

using the BFL website where they show the sample meals- that will

probably help, you need to eat 5-6 small meals, and coffee isn't a

meal! *s*

I'm sure Skwigg could help you more than me...or a number of other

people on here- so don't take what I say as the bible- I am just

trying for the 3rd year in a row to finally get back in to my size 6

jeans! I am down 35 pounds with 25 left....but man am I ever more

energized and much much more active! I actually ran a Marathon in

Alaska last June...no one could have convinced me that I would have

done that when I was in my 20's!

Good luck & STICK WITH IT!

Kathleen in San Diego!

> > >

> > > I'm 49.5 I'm 150lbs at 5'3'. I quit smoking on

> > December 26th

> > > (weight was 130) and began walking at the gym on

> > Feb 7th. I began

> > > BFL on Feb 21st. I hired a trainer to help me

> > with the weights (3

> > > days a week). I'm busting my ass on cardio 7 days

> > a week (45-60

> > > minutes). I'm eating from the BFL cook book and

> > I'm hungry all of

> > > the time - except on the free day.

> > >

> > > I have lost no weight. My clothing is the same.

> > My rings are

> > just

> > > as tight as they were 4 weeks ago. I do feel I

> > have better muscle

> > > tone and I do have more energy. But I still have

> > no measureable

> > > change.

> > >

> > > I'm so frustrated I just don't know what to do.

> > Going back to

> > > smoking just is not the healthy option, but I'm

> > really frustrated

> > > with my body.

> > >

> > > Is there anyone out there who is an ex-smoker who

> > can provide

> > > direction to me? Please someone help me!!!

> > >

> > > Kathleen in Illinois

> >

> >

> >

> >

[Guest guest]

I wish I had my husband's metabolism, he can just start doing a lot of

pushups a few times a week and start looking really buff & ripped, its soooo

not fair!! Men are metabolic freaks!

Re: Beginning 5th week and no change

> My husband actually started eating breakfast every morning, by my

> insistance and lost 30 pounds over 4 months- without one bit of

> exercise...pissed me off, let me tell ya!

>