Re: DE/UN-Pearshaping wishes...

[Guest guest]

>

>

just curious or you an elf or a fairy? or maybe you are an over

weight cat?

i'm just being silly -- that must be a typo-- you can't weigh 45

pounds and want to loose 15-20 lbs

sorry for my silliness

> My measurements are:

> Height: 5.6

> Weight: 45 pounds

> BF: 25%

[Guest guest]

Hi there,

ja, wasn't thinking straight.... PLUS 100 POUNDS!!!

We measure in Kilograms, so being somewhere in the hundreds feels

kinda overwhelming and very freaky.

I weigh 145 pounds.

>

> >

> >

> just curious or you an elf or a fairy? or maybe you are an over

> weight cat?

> i'm just being silly -- that must be a typo-- you can't weigh 45

> pounds and want to loose 15-20 lbs

> sorry for my silliness

> > My measurements are:

> > Height: 5.6

> > Weight: 45 pounds

> > BF: 25%

>

[Guest guest]

Why don't you post a typical day of food and let us tear it apart.

Also, are you following the work out plan? Ask yourself if you are

really pushing the way you need to. Were you working out before you

started BFL?

As for being up 1%BF, the best of the bf measuring devices have a

small margin of error, and most have a fairly substantial one, so you

probably are not UP bf, but haven't changed it significantly yet.

Barbara

>

> Hi there,

>

> So end of week four… I know I said I'm not expecting much and I KNOW

> about the four week freak out, so why do I still feel like freaking

> out?

>

> IN the first 3 weeks I did loose, now I'm back where I started + 1%

> bodyfat and +1kg… I don't feel any difference in my clothes and how

> they fit…maybe I'm eating too much, or let me rephrase too little

> quality food and too much meal replacement stuff. In the mornings I

> feel like eating a whole feast of food, and so also in the evening.

> I have to resist temptation to do more cardio..

>

> I do `feel' better (more tight) though… have to stick with it, hey!!!

>

> My measurements are:

> Height: 5.6

> Weight: 45 pounds

> BF: 25%

>

> My goals:

> Change my bodyshape (I'm pear shaped…I hate my hips and butt)

> Loose 15-20 pounds of fat

> Being around 15-17% BF

> Stop drinking tea

> Control my carb cravings (donuts, rusks etc)

>

>

> Is it even possible for me to change my bodyshape? I don't have a

> problem with my tummy arms etc but my bum and thighs and knees and

> ankles…phew I realy do hate them

>

[Guest guest]

Yes, I am following the workout plan... quite strictly aswell, to be

honest I haven't been able to UP the weights I use in most of the

excersizes as I'm not strong enough, but I do push and try.

My typical day of food looks like this:

Meal 1: 2-3 egg whites on whole wheat bread or with 3/4 cup oats

Meal 2: an apple and protein shake/ homemade protein bar/ cottage

cheese mixed with cocao splenda and a tablespoon raisens.

Meal 3: Chicken breast with barley and veggies (carrots and peas and

broccoli or cabbage)

Meal 4: Same as meal 2

meal 5: 40g tuna with a potatoe/pasta / chicken and pasta with

veggies and 3 table spoons fat free plain bulgarian yoghurt

Meal 6: same as 2 (sometimes i skip this one as it gets to late and I

hade my meal 5 late)

I don't do my free day (food) and exercise on the same day. During

the day I'm sitting behind my desk (NO moving around realy) so I don't

know if i maybe should go for a jog at night after work?

> Why don't you post a typical day of food and let us tear it apart.

[Guest guest]

Meal 1 looks low in protein, high in carbs (one slice of bread often

has as many grams carbs as your oats, so you are doubling up there)

but other than that your food choices look pretty good to me. You do

have three shakes a day, but you are pairing a protein shake with

fruit, which is great as long as the shake is a protein shake and not

a meal replacement shake (which would have your carb portion as well

as your protein.)

Lets see what others have to say, but it looks to me like you are

doing what you need to, and now it just takes some patience (sp?). As

I said before if you don't have a significant amount to loose it takes

longer to get going. Also, if you were quite sedentary before starting

BFL you have some deep internal fat that needs to work out before you

see the transformation start.

If you are really sedentary at your job it would not hurt to get some

additional moving around time in, a little jogging, walking, playing a

game. Moving is always good.

Hang in there, you are probably doing just fine.

Barbara

>

> Yes, I am following the workout plan... quite strictly aswell, to be

> honest I haven't been able to UP the weights I use in most of the

> excersizes as I'm not strong enough, but I do push and try.

>

> My typical day of food looks like this:

> Meal 1: 2-3 egg whites on whole wheat bread or with 3/4 cup oats

>

> Meal 2: an apple and protein shake/ homemade protein bar/ cottage

> cheese mixed with cocao splenda and a tablespoon raisens.

>

> Meal 3: Chicken breast with barley and veggies (carrots and peas and

> broccoli or cabbage)

>

> Meal 4: Same as meal 2

>

> meal 5: 40g tuna with a potatoe/pasta / chicken and pasta with

> veggies and 3 table spoons fat free plain bulgarian yoghurt

>

> Meal 6: same as 2 (sometimes i skip this one as it gets to late and I

> hade my meal 5 late)

>

> I don't do my free day (food) and exercise on the same day. During

> the day I'm sitting behind my desk (NO moving around realy) so I don't

> know if i maybe should go for a jog at night after work?

>

>

>

>

> > Why don't you post a typical day of food and let us tear it apart.

>

[Guest guest]

Thanks a lot B,

I'll look more closely to my carb intake then.

I've been moderately active, but no weight training before, so I

suppose it'll take quite a while.

Anyhow, I also changed from a low cal, diet to this program... always

thought i should weigh around 127 pounds (gives me 16 pounds to loose)

but see now i want muscle as well so i'm a bit clueless there!!!

[Guest guest]

It is possible to overhaul a pear shaped body. Here's what it takes.

1) Patience - overcoming your genetic tendencies takes time and

dedication. It's not something you'll fix in a couple of weeks.

2) Low body fat - most pear-shaped women will need a body fat

percentage in the mid to low teens to see a substantial reduction of

fat in their hips and thighs. Losing this lower body fat may require

cleaner eating and/or a higher activity level than other body types.

See the first rule about patience. :-)

3) Well-developed shoulders, back, and arms - building a strong upper

body, full shoulder caps, and a strong v-taper does WONDERS to

eliminate a pear shape. It's not just about getting rid of your hips,

it's also about making your upper body more balanced and symmetrical

to your lower.

4) High activity level - quit resisting the temptation to do more

cardio. Do it! If you have a sedentary job, I would make a real effort

to be as active as possible when you're not required to sit. Get

outdoors, try a new class, take up yoga, ride a bike, learn a sport,

go for a walk, run the stairs. I watch television for a living, so

trust me on this one. :-) None of this " bonus " activity replaces any

portion of the BFL workouts or HIIT cardio, but it increases your

overall activity level and contributes to your success.

On 3/20/06, gertha_schulze <no_reply > wrote:

> Hi there,

>

> So end of week four… I know I said I'm not expecting much and I KNOW

> about the four week freak out, so why do I still feel like freaking

> out?

>

> IN the first 3 weeks I did loose, now I'm back where I started + 1%

> bodyfat and +1kg… I don't feel any difference in my clothes and how

> they fit…maybe I'm eating too much, or let me rephrase too little

> quality food and too much meal replacement stuff. In the mornings I

> feel like eating a whole feast of food, and so also in the evening.

> I have to resist temptation to do more cardio..

>

> I do `feel' better (more tight) though… have to stick with it, hey!!!

>

> My measurements are:

> Height: 5.6

> Weight: 45 pounds

> BF: 25%

>

> My goals:

> Change my bodyshape (I'm pear shaped…I hate my hips and butt)

> Loose 15-20 pounds of fat

> Being around 15-17% BF

> Stop drinking tea

> Control my carb cravings (donuts, rusks etc)

>

>

> Is it even possible for me to change my bodyshape? I don't have a

> problem with my tummy arms etc but my bum and thighs and knees and

> ankles…phew I realy do hate them

>

>

>

>

>

>

>

>

[Guest guest]

> " ...overcoming your genetic tendencies takes time and

> dedication. It's not something you'll fix in a couple of weeks... "

This? Is Brilliant.

Whenever you begin changing the way you eat and you begin working

out and seeing all the positive changes, it's hard not to think

about areas of your body that haven't changed as quickly as other

parts.

A lot of people become discouraged and think they are limited by

their genetics and I know from personal experience that it's easy

just to give up and " accept " the fact that your genes make

it " impossible " to reshape certain areas of your body.

That's why Skwigg's quote above is so important. These are

genetic " tendencies. " This means that it is NOT impossible to work

around and change these things we have inherited. A tendency toward

something doesn't have to be accepted. Will it be difficult?

Absolutely. But it will be well worth it. I'm still learning the

patience thing myself!

As always...Thanks for wording things so perfectly, Skwigg!

[Guest guest]

Hi Barbara -

I think she has one slice of bread OR oatmeal; she doesn't have both.

n

At 05:18 AM 3/20/2006, you wrote:

>Meal 1 looks low in protein, high in carbs (one slice of bread often

>has as many grams carbs as your oats, so you are doubling up there)

>but other than that your food choices look pretty good to me

> > My typical day of food looks like this:

> > Meal 1: 2-3 egg whites on whole wheat bread or with 3/4 cup oats

[Guest guest]

, you should put this advice in your " stuff to read " website

category. It's really good.

Stasia

> > Hi there,

> >

> > So end of week four… I know I said I'm not expecting much and I

KNOW

> > about the four week freak out, so why do I still feel like

freaking

> > out?

> >

> > IN the first 3 weeks I did loose, now I'm back where I started +

1%

> > bodyfat and +1kg… I don't feel any difference in my clothes and

how

> > they fit…maybe I'm eating too much, or let me rephrase too little

> > quality food and too much meal replacement stuff. In the

mornings I

> > feel like eating a whole feast of food, and so also in the

evening.

> > I have to resist temptation to do more cardio..

> >

> > I do `feel' better (more tight) though… have to stick with it,

hey!!!

> >

> > My measurements are:

> > Height: 5.6

> > Weight: 45 pounds

> > BF: 25%

> >

> > My goals:

> > Change my bodyshape (I'm pear shaped…I hate my hips and butt)

> > Loose 15-20 pounds of fat

> > Being around 15-17% BF

> > Stop drinking tea

> > Control my carb cravings (donuts, rusks etc)

> >

> >

> > Is it even possible for me to change my bodyshape? I don't have

a

> > problem with my tummy arms etc but my bum and thighs and knees

and

> > ankles…phew I realy do hate them

> >

> >

> >

> >

> >

> >

> >

> >

[Guest guest]

gertha_schulze

I don't understand what you mean by this: if you are lifting even

for example:

hamstring deadlifts:

12 reps of 1 pound

10 reps of 3 pound

8 reps of 5 pound

6 reps of 8 pound

12 reps of 5 pound

hamstring lunges:

12 reps of 5 pound on each side

and then next week you change to:

hamstring deadlifts:

12 reps of 3 pound increase

10 reps of 5 pound increase

8 reps of 8 pound increase

6 reps of 8 pound

12 reps of 5 pound

hamstring lunges:

12 reps of 5 pound on each side

even that would be an increase on your limit. Are you lifting too heavy

now, so that you can't increase? How many weeks have you been doing the

routines; why would you not be able to increase somewhere some part of

the routine? Please explain further? I think the growth of the muscle

is based on reaching failure and then increasing the weight and

reaching failure at a higher weight?

You wrote:

>Yes, I am following the workout plan... quite strictly aswell, to be

>honest I haven't been able to UP the weights I use in most of the

>excersizes as I'm not strong enough, but I do push and try.

what do you mean you're not strong enough: could you give some examples?

- Etana

[Guest guest]

YOu are right...my bad.

b.

> >Meal 1 looks low in protein, high in carbs (one slice of bread often

> >has as many grams carbs as your oats, so you are doubling up there)

> >but other than that your food choices look pretty good to me

>

>

> > > My typical day of food looks like this:

> > > Meal 1: 2-3 egg whites on whole wheat bread or with 3/4 cup oats

>

>

>

>

>

>

[Guest guest]

What i meant by I'm not strong enough to UP the weights is that now

I do:

Stiff legged deadlifts

20kg x 12

25kg x 10

30kg x 8

35kg x 6

30kg x 12

I struggle to increase my 6 /8 reps sets... you might say duh!!!

now, but I've never thought of increasing the weight on the first to

sets as i use them as warm-up sets (thought that was their purpose)

My biggest problem thought is when doing upperbody exercises... I am

weak and get to failure easily, but aren't ever stiff afterwards...

i suppose i can lift heavier, but then i wont have good form!!???

Want to grow broader shoulders and back, but it seems like i just

aren't getting strong enough

>

> gertha_schulze

>

> I don't understand what you mean by this: if you are lifting even

> for example:

> hamstring deadlifts:

> 12 reps of 1 pound

> 10 reps of 3 pound

> 8 reps of 5 pound

> 6 reps of 8 pound

> 12 reps of 5 pound

> hamstring lunges:

> 12 reps of 5 pound on each side

>

> and then next week you change to:

> hamstring deadlifts:

> 12 reps of 3 pound increase

> 10 reps of 5 pound increase

> 8 reps of 8 pound increase

> 6 reps of 8 pound

> 12 reps of 5 pound

> hamstring lunges:

> 12 reps of 5 pound on each side

>

>

> even that would be an increase on your limit. Are you lifting too

heavy

> now, so that you can't increase? How many weeks have you been

doing the

> routines; why would you not be able to increase somewhere some

part of

> the routine? Please explain further? I think the growth of the

muscle

> is based on reaching failure and then increasing the weight and

> reaching failure at a higher weight?

>

> You wrote:

> >Yes, I am following the workout plan... quite strictly aswell,

to be

> >honest I haven't been able to UP the weights I use in most of the

> >excersizes as I'm not strong enough, but I do push and try.

>

> what do you mean you're not strong enough: could you give some

examples?

>

> - Etana

>

>

[Guest guest]

Form is KEY, so don't sacrifice it unless you also are okay with

sacrificing your joints.

Not everone gets soar after a work out, even if they pushed really

hard, so it might not be that you have to change anything. That being

said, have you been doing the same kind of work out on each muscle

part fora while? I mean, do you ALWAYS do dumbell curls, tricep

extentions, etc..? If so, try switching things around, instead of

dumbel curls do concentrated curls or hammer curls. A change in the

kind of exersise you do uses the muscles in a slightly different

manner and can bring back the after work out pain.

But, mostly, if you are working to failure and not yet able to go up

on the weights you are doing what you need to do.

Barbara

> > >Yes, I am following the workout plan... quite strictly aswell,

> to be

> > >honest I haven't been able to UP the weights I use in most of the

> > >excersizes as I'm not strong enough, but I do push and try.

> >

> > what do you mean you're not strong enough: could you give some

> examples?

> >

> > - Etana

> >

> >