Re: Body for Life training program

[Guest guest]

Greetings and Welcome to the Group!

I'm not sure of your name. Is it Gerhard? I'm just guessing from

the part of your e-mail address that I can see. :-)

Making a great transformation is certainly possible using BFL.

Making those brief workouts intense is critical though. As is

eating properly. For some " real life " examples of great

transformations, check out http://www.bodychangers.com Note

that this site includes examples of transformations that people

have made using various programs - not just BFL - although

there are many, awesome BFL transformations represented.

For tons of great information about why the BFL program works -

including detailed discussion of variations employed by specific,

transformation champions - check out

http://www.hussman.com/eas

And always feel free to post questions and comments to this

group. There are plenty of helpful, encouraging and

knowledgeable people here.

Energetically,

> I have recently started the BFL training program (starting with

week

> 3 tomorrow). I am concerned that just following the exercises

in the

> program as outlined in the book is not enough, and will not

bring

> about a radical transformation. Does anybody know if some of

the past

> BFL champions did " extra " execises or altered the program to

achieve

> optimum results after the twelve weeks?

[Guest guest]

Greetings and Welcome to the Group!

I'm not sure of your name. Is it Gerhard? I'm just guessing from

the part of your e-mail address that I can see. :-)

Making a great transformation is certainly possible using BFL.

Making those brief workouts intense is critical though. As is

eating properly. For some " real life " examples of great

transformations, check out http://www.bodychangers.com Note

that this site includes examples of transformations that people

have made using various programs - not just BFL - although

there are many, awesome BFL transformations represented.

For tons of great information about why the BFL program works -

including detailed discussion of variations employed by specific,

transformation champions - check out

http://www.hussman.com/eas

And always feel free to post questions and comments to this

group. There are plenty of helpful, encouraging and

knowledgeable people here.

Energetically,

> I have recently started the BFL training program (starting with

week

> 3 tomorrow). I am concerned that just following the exercises

in the

> program as outlined in the book is not enough, and will not

bring

> about a radical transformation. Does anybody know if some of

the past

> BFL champions did " extra " execises or altered the program to

achieve

> optimum results after the twelve weeks?

[Guest guest]

In a message dated 2/11/01 8:42:53 PM Eastern Standard Time,

sasasup@... writes:

<< Since

that first 12 weeks, I have been doing less cardio than the book recommends.

>>

Really? How much (or little)? Do you do the intensity intervals?

[Guest guest]

My transformation certainly wasn't a championship winner but I was pleased

and acheived it by following the book - no more or less workouts. Since

that first 12 weeks, I have been doing less cardio than the book recommends.

Sara

>I have recently started the BFL training program (starting with week

>3 tomorrow). I am concerned that just following the exercises in the

>program as outlined in the book is not enough, and will not bring

>about a radical transformation. Does anybody know if some of the past

>BFL champions did " extra " execises or altered the program to achieve

>optimum results after the twelve weeks?

[Guest guest]

My transformation certainly wasn't a championship winner but I was pleased

and acheived it by following the book - no more or less workouts. Since

that first 12 weeks, I have been doing less cardio than the book recommends.

Sara

>I have recently started the BFL training program (starting with week

>3 tomorrow). I am concerned that just following the exercises in the

>program as outlined in the book is not enough, and will not bring

>about a radical transformation. Does anybody know if some of the past

>BFL champions did " extra " execises or altered the program to achieve

>optimum results after the twelve weeks?

[Guest guest]

,

I don't do the interval cardio anymore because I was having a hard time

keeping weight on and I think I'm where I want to be bodyfat-wise. I have a

new puppy and take her out for a one mile walk 4 to 5 days a week now. It's

a brisk walk but not an interval training type thing. I did do the

20-minute HIIT three days a week for the entire first 12 weeks and most of

the 2nd 12 weeks.

Sara

>

><< Since

> that first 12 weeks, I have been doing less cardio than the book

recommends.

>>>

>

>Really? How much (or little)? Do you do the intensity intervals?

>

>

[Guest guest]

Must be nice to be at the point where you don't have to work at

getting rid of bodyfat anymore! Way to go, Sara. :-)

Andy

> ,

>

> I don't do the interval cardio anymore because I was having a hard

time

> keeping weight on and I think I'm where I want to be bodyfat-wise.

I have a

> new puppy and take her out for a one mile walk 4 to 5 days a week

now. It's

> a brisk walk but not an interval training type thing. I did do the

> 20-minute HIIT three days a week for the entire first 12 weeks and

most of

> the 2nd 12 weeks.

>

> Sara

>

>

> >

> ><< Since

> > that first 12 weeks, I have been doing less cardio than the book

> recommends.

> >>>

> >

> >Really? How much (or little)? Do you do the intensity intervals?

> >

> >

[Guest guest]

Must be nice to be at the point where you don't have to work at

getting rid of bodyfat anymore! Way to go, Sara. :-)

Andy

> ,

>

> I don't do the interval cardio anymore because I was having a hard

time

> keeping weight on and I think I'm where I want to be bodyfat-wise.

I have a

> new puppy and take her out for a one mile walk 4 to 5 days a week

now. It's

> a brisk walk but not an interval training type thing. I did do the

> 20-minute HIIT three days a week for the entire first 12 weeks and

most of

> the 2nd 12 weeks.

>

> Sara

>

>

> >

> ><< Since

> > that first 12 weeks, I have been doing less cardio than the book

> recommends.

> >>>

> >

> >Really? How much (or little)? Do you do the intensity intervals?

> >

> >

[Guest guest]

In a message dated 2/12/01 6:28:29 AM Eastern Standard Time,

sasasup@... writes:

<< I don't do the interval cardio anymore because I was having a hard time

keeping weight on and I think I'm where I want to be bodyfat-wise. I have a

new puppy and take her out for a one mile walk 4 to 5 days a week now. It's

a brisk walk but not an interval training type thing. I did do the

20-minute HIIT three days a week for the entire first 12 weeks and most of

the 2nd 12 weeks. >>

You know Sara, its very encouraging to know that after meeting my goal that I

can possibly scale back a bit on the program to a more realistic permanent

level of exercise. Not that I couldn't continue with it if necessary. Its

just nice to know that gaining back the weight isn't inevitable if you

aren't in continues " Challange " mode. A brisk 1 or 2 mile walk 3-5 days a

week sounds wonderful for a long term maintainance plan.

Anyone else here in an ongoing " maintainance " mode after meeting your goals

through 1 or more challanges that can give us some insight on how much one

needs to adhere to the " challange " format to keep the body you developed?

[Guest guest]

it will be enough to bring about a radical transformation. nevertheless

many champions tweaked the program. Some didn't even have a program to

tweak as BFL came about later. Abb Ansley used the ABCDE diet, others did

no cardio, others did extra cardio. The fallacy is that more is better.

The key is intensity not volume. For fat loss you want to maintain a high

metabolic state and avoid a starvation fat hoarding response, while at the

same time maintain the maximum calorie deficit without triggering that

state. For muscle gain you want to have the maximum calorie intake without

packing on tons of fat. Hussman discusses how to do both, although I

suspect you can more effectively attack one goal or the other most

efficiently if done separately.

Can you have transformations on three cardios a week? Yes, but not without

the discipline to address the nutritional plan to support your goals.

That's where crossing the abyss and planning comes in.