Guest guest Posted November 8, 2006 Report Share Posted November 8, 2006 Hi Everyone! I am an old BFL'er who loved the program and want to get started again building some muscles. My weight really is where I want it--I have lost about 25 pounds over the past 18 months and am at my " goal weight " want to get back into working out regularly. I want to change my body composition to more muscle, less fat or flab. I walk about 4 -5 miles a day and I have a complete set of weights, bench, bike, etc. in my basement. I always thought BFL was the BEST program so I am really interested in building my muscle mass and improving bone health. (I am a petite woman and weigh about 120 pounds.) 1. Anyone have any good tips on starting up again? (Besides reading " The Book, " which I am doing now.) 2. Anyone have any great core muscle workout suggestions (one place where I think the book could be better? (I hate crunches and have also read that the latest research shows there are better ways to build up the core.) 3. Any great food tips? Right now I eat a high fiber, low fat diet. And plan to punch up the low fat protein. Thanks, and I will be lurking for a while. Have a great workout. Marti Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 8, 2006 Report Share Posted November 8, 2006 Welcome back! Someone posted this link last week (thank you, by the way) and it was quite exciting for me...so I will recommend it again: http://www.skwigg.com/ It has a " What I Eat " and a " workout " section that I got some great tips from. lil > > Hi Everyone! I am an old BFL'er who loved the program and want to get > started again building some muscles. My weight really is where I want > it--I have lost about 25 pounds over the past 18 months and am at my > " goal weight " want to get back into working out regularly. I want to > change my body composition to more muscle, less fat or flab. I walk > about 4 -5 miles a day and I have a complete set of weights, bench, > bike, etc. in my basement. I always thought BFL was the BEST program > so I am really interested in building my muscle mass and improving > bone health. (I am a petite woman and weigh about 120 pounds.) > > 1. Anyone have any good tips on starting up again? (Besides reading > " The Book, " which I am doing now.) > > 2. Anyone have any great core muscle workout suggestions (one place > where I think the book could be better? (I hate crunches and have > also read that the latest research shows there are better ways to > build up the core.) > > 3. Any great food tips? Right now I eat a high fiber, low fat diet. > And plan to punch up the low fat protein. > > Thanks, and I will be lurking for a while. > > Have a great workout. > > Marti > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 8, 2006 Report Share Posted November 8, 2006 Hi Marti, Go to spark people and click on the Core tab. Lots of great at-home core exercises: http://sparkpeople.com/myspark/ex/all_exercises.asp I love the balancing seated twist with a medicine ball. Although, I twist far enough to tap it to the floor on each rep instead of just holding it out there. I've also been doing planks with both forearms resting on a smallish stability ball. To make that even harder you can pull one knee up toward your chest, take it back to the start, and keep alternating sides. On 11/8/06, msaltz124 <no_reply > wrote: > Hi Everyone! I am an old BFL'er who loved the program and want to get > started again building some muscles. My weight really is where I want > it--I have lost about 25 pounds over the past 18 months and am at my > " goal weight " want to get back into working out regularly. I want to > change my body composition to more muscle, less fat or flab. I walk > about 4 -5 miles a day and I have a complete set of weights, bench, > bike, etc. in my basement. I always thought BFL was the BEST program > so I am really interested in building my muscle mass and improving > bone health. (I am a petite woman and weigh about 120 pounds.) > > 1. Anyone have any good tips on starting up again? (Besides reading > " The Book, " which I am doing now.) > > 2. Anyone have any great core muscle workout suggestions (one place > where I think the book could be better? (I hate crunches and have > also read that the latest research shows there are better ways to > build up the core.) > > 3. Any great food tips? Right now I eat a high fiber, low fat diet. > And plan to punch up the low fat protein. > > Thanks, and I will be lurking for a while. > > Have a great workout. > > Marti Quote Link to comment Share on other sites More sharing options...
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