Guest guest Posted February 17, 2009 Report Share Posted February 17, 2009 I am curious to know how many people follow BFL to the letter and if not what variations people have been making and for what reasons. I myself completed a textbook 12 week challenge in January, have had 3 weeks on light exercise and have just started another 12 weeks but with increased cardio. I now do nearly 1 hour on alternate days. This is due to me planning to run a half marathon towards the end of May and me wanting to be able to do it without collapsing from exhaustion. What variations has anyone had? and what success have you had with them? Ben Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2009 Report Share Posted February 17, 2009 Ben, I have incorporated bfl in some fashion in my life since 2000. As long as u don't fall totally off the wagon I think mixing it up is good. I just learned on the transformation website that Bill recommends 4 days cardio and 2 days weight training for those needing to lose at of fat. My mom started a variation of bfl back in dec. She started off losing about 30 lbs on her own. So I gave her a gym membership and bfl book for xmas and she started at almost 250 lbs size 24 and although she won't weigh herself has dropped into a size 16 since the book . I am so proud of her. She has had mirgraines for at least 35 years and they have stopped since bfl. She is off her high blood pressure medicine and has never felt better. I figure if my mom who has been dealing with obesity for over 40 years can make a change and take care of her invalid mother and have constant migraines for as long as I can remember, and lose what I figure is about 70 lbs then ANYONE CAN. Good luck to all. APRIL Sent via BlackBerry from T-Mobile Variations I am curious to know how many people follow BFL to the letter and if not what variations people have been making and for what reasons. I myself completed a textbook 12 week challenge in January, have had 3 weeks on light exercise and have just started another 12 weeks but with increased cardio. I now do nearly 1 hour on alternate days. This is due to me planning to run a half marathon towards the end of May and me wanting to be able to do it without collapsing from exhaustion. What variations has anyone had? and what success have you had with them? Ben Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2009 Report Share Posted February 17, 2009 April, Your moms acheivement is remarkable. Would you be able to post a link to the 4day/2day cycle you refer to on the transformation website? Thanks Ben > > Ben, > > I have incorporated bfl in some fashion in my life since 2000. As long as u don't fall totally off the wagon I think mixing it up is good. I just learned on the transformation website that Bill recommends 4 days cardio and 2 days weight training for those needing to lose at of fat. > > My mom started a variation of bfl back in dec. She started off losing about 30 lbs on her own. So I gave her a gym membership and bfl book for xmas and she started at almost 250 lbs size 24 and although she won't weigh herself has dropped into a size 16 since the book . I am so proud of her. > > She has had mirgraines for at least 35 years and they have stopped since bfl. She is off her high blood pressure medicine and has never felt better. I figure if my mom who has been dealing with obesity for over 40 years can make a change and take care of her invalid mother and have constant migraines for as long as I can remember, and lose what I figure is about 70 lbs then ANYONE CAN. Good luck to all. APRIL > Sent via BlackBerry from T-Mobile > > Variations > > > I am curious to know how many people follow BFL to the letter and if > not what variations people have been making and for what reasons. > > I myself completed a textbook 12 week challenge in January, have had 3 > weeks on light exercise and have just started another 12 weeks but with > increased cardio. I now do nearly 1 hour on alternate days. This is due > to me planning to run a half marathon towards the end of May and me > wanting to be able to do it without collapsing from exhaustion. > > What variations has anyone had? and what success have you had with them? > > Ben > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2009 Report Share Posted February 17, 2009 Sure. Ill get that over. It was refreshing to see how. He gave options other than the 3 days cardio n 3 days wt lifting. Just as in life everything changes and so did bill. Sent via BlackBerry from T-Mobile Variations > > > I am curious to know how many people follow BFL to the letter and if > not what variations people have been making and for what reasons. > > I myself completed a textbook 12 week challenge in January, have had 3 > weeks on light exercise and have just started another 12 weeks but with > increased cardio. I now do nearly 1 hour on alternate days. This is due > to me planning to run a half marathon towards the end of May and me > wanting to be able to do it without collapsing from exhaustion. > > What variations has anyone had? and what success have you had with them? > > Ben > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2009 Report Share Posted February 17, 2009 http://www.transformation.com/billsblog/Notes-from-the-Path/Transformation-Assig\ nment-2/1176 Here is the link that he talks about changing the program. Its a little long, but very interesting. It is the 2nd assignment on the Transformation website. Here is the jist of the article...... It’s clear that exercise improves our health, and contributes to our emotional and mental well being. So, let’s get to it… This week, I’m asking for a minimum of three hours of exercise, and a maximum of four. I’m looking for a combination of strength training and aerobics. If you’re looking to build muscle and lose around 10 to 20 lbs of bodyfat, I’d recommend that you stick with three days of strength training and three days of aerobics – much like the original BFL workouts. If you’re looking to lose more than 20 lbs over the next few months, I’m going to recommend four aerobic workouts and just two weight-training sessions per week. For example, jogging/walking on Monday, upper body free-weight exercises on Tuesday, jogging/walking on Wednesday, aerobics on Thursday, lower body weight-training on Friday, and aerobics on Saturday. This is similar to what I am doing now. I’m training for the Denver Marathon which is on October 19. If you’ve seen my legs before, you know this will be one serious (and possibly humorous) challenge for me. You see, each of my legs is kind of like a side of beef and they work much better in the weight room than they do long-distance running. But hey, I’m up for a new challenge, I know I can do it, and most important of all, this run is part of a fundraiser I’m doing for the Make-A-Wish Foundation. Even two days a week of strength training can reverse the age-related loss of muscle (sarcopenia) and also the age-related loss of bone mass (osteoporosis) which we all experience to some extent once we cross age 35 (I really noticed it when I turned 40). Resistance exercise also lifts the metabolic rate which increases the amount of calories and fat we burn off 24 hours a day. The basic free-weight exercises that are described in BFL are tried and true. They worked 50 years ago and they’ll work 50 years from now. The BFL workout is one of at least 100 surefire ways to train. The reason I recommended it so fervently in the BFL book was primarily because, after 10 years of writing articles about strength and conditioning in Muscle Media magazine, I was kind of over it. I knew that if people picked one way – a proven method – and stuck with it, for at least 12 weeks, that they’d get great results. And they did. Now, of course, people get great results all the time with other training methods. Also keep in mind that BFL was really a mainstreamed bodybuilding program. There was a big emphasis on building muscle. And although I still like to look and feel strong and athletic, I feel better without as many layers of armor… and at 40 I had to decide “abs or face.” It was one or the other. When I took my bodyfat down to 7% my abs were chiseled, but my face was ‘gaunt,’ and I looked wiped out. So I opted for a nice balance… flat belly and some fullness in my cheeks (face). It’s all about the balance for me now. What about you? There’s more really good personal trainers out there today than ever. They can be extremely helpful in terms of setting up a routine for you. The principles of BFL are the basics of any good weight-training method – using exercises that require a full range of motion, that work the targeted muscle group as well as the smaller stabilizer muscles and the core. Focusing on training intensity, proper form, and performing two sets per muscle group, a total of around six sets. Aiming for an all-out “High Point,” Level 10 experience is also a very important key to making the workout very effective. Again, you can follow the BFL weight-training method, or you can work with a trainer, or you can try different exercises and slightly different routines, switching them out every few weeks. I’m concerned that many people still have the “more is better” attitude all too often when it comes to strength training. Remember that the workout itself is intended to create enough damage in the muscle fibers that your body is forced to mobilize its rebuilding hormones and enzyme systems which help create stronger, healthier muscle cells. Your body’s capacity to recover from the damage inflicted by weight-training exercise is limited. If you focus and work out intensely, and you’re over the age of 35, it’s actually hard to recover from any more than 45 minutes of exercise. It’s also important to give the muscles the proper amounts of rest for complete recovery before you exercise them again. ________________________________ To: bodyforlife Sent: Tuesday, February 17, 2009 8:45:04 AM Subject: Re: Variations April, Your moms acheivement is remarkable. Would you be able to post a link to the 4day/2day cycle you refer to on the transformation website? Thanks Ben > > Ben, > > I have incorporated bfl in some fashion in my life since 2000. As long as u don't fall totally off the wagon I think mixing it up is good. I just learned on the transformation website that Bill recommends 4 days cardio and 2 days weight training for those needing to lose at of fat. > > My mom started a variation of bfl back in dec. She started off losing about 30 lbs on her own. So I gave her a gym membership and bfl book for xmas and she started at almost 250 lbs size 24 and although she won't weigh herself has dropped into a size 16 since the book . I am so proud of her. > > She has had mirgraines for at least 35 years and they have stopped since bfl. She is off her high blood pressure medicine and has never felt better. I figure if my mom who has been dealing with obesity for over 40 years can make a change and take care of her invalid mother and have constant migraines for as long as I can remember, and lose what I figure is about 70 lbs then ANYONE CAN. Good luck to all. APRIL > Sent via BlackBerry from T-Mobile > > Variations > > > I am curious to know how many people follow BFL to the letter and if > not what variations people have been making and for what reasons. > > I myself completed a textbook 12 week challenge in January, have had 3 > weeks on light exercise and have just started another 12 weeks but with > increased cardio. I now do nearly 1 hour on alternate days. This is due > to me planning to run a half marathon towards the end of May and me > wanting to be able to do it without collapsing from exhaustion. > > What variations has anyone had? and what success have you had with them? > > Ben > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2009 Report Share Posted February 17, 2009 Lots of posts flying lately. It's good to keep things on the positive here, that's my two cents on the 'major topic' of late. On the variations topic: I have stuck somewhat rigorously to the bfl plan for my first two challenges. (First one ten years ago) This challenge I have modified slightly, in that instead of 20 minutes of cardio, I am doing about 35, four times a week. I am lifting to schedule, except that I am doing core exercises on Sunday. I don't think there is enough of that in the standard BFL routine, so here's what I do sundays. 3 sets of 25 situps on an inclined bench 3 sets of crunches on a machine, increasing plate load to max. 15 reps, 12 reps, 10 reps hyperextensions, 15 no weight, 12 with a 25 pound plate, 10 with a 35 pound plate. Hyperextensions on a machine, similar to the crunch reps obliques, 3 sets of 15 reps per side, no weights involved 3 sets oblique machine, graduated weights, 12 reps each set, for each side. maybe too much, I dunno. I have soreness for a day or two afterwards, and I am getting definition. I am looking to get ripped this time. Starting weight was 199.5, current weight start of week 5, 191. I'm 5' 10 " and pretty solid. not much fat, guessing around 12% right now. waist measurement has gone from 41 to 37. Rob Britt, Reading, PA http://www.theAllHealthNetwork.com is where I blog about this and general fitness. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2009 Report Share Posted February 17, 2009 I'm just a month in so I'm struggling to just do the basics right and get to where I want. Years ago when I was a year in I used to do some variations similar to this. I mostly added alot of extra ab work in the ab section of my gym. I also got to where I had a hard time maxing out in the 20 minutes and did to more cycles to really get it all out. I'm looking forward immensely to getting back to this level! Subject: Re: Variations To: bodyforlife Date: Tuesday, February 17, 2009, 2:41 PM Lots of posts flying lately. It's good to keep things on the positive here, that's my two cents on the 'major topic' of late. On the variations topic: I have stuck somewhat rigorously to the bfl plan for my first two challenges. (First one ten years ago) This challenge I have modified slightly, in that instead of 20 minutes of cardio, I am doing about 35, four times a week. I am lifting to schedule, except that I am doing core exercises on Sunday. I don't think there is enough of that in the standard BFL routine, so here's what I do sundays. 3 sets of 25 situps on an inclined bench 3 sets of crunches on a machine, increasing plate load to max. 15 reps, 12 reps, 10 reps hyperextensions, 15 no weight, 12 with a 25 pound plate, 10 with a 35 pound plate. Hyperextensions on a machine, similar to the crunch reps obliques, 3 sets of 15 reps per side, no weights involved 3 sets oblique machine, graduated weights, 12 reps each set, for each side. maybe too much, I dunno. I have soreness for a day or two afterwards, and I am getting definition. I am looking to get ripped this time. Starting weight was 199.5, current weight start of week 5, 191. I'm 5' 10 " and pretty solid. not much fat, guessing around 12% right now. waist measurement has gone from 41 to 37. Rob Britt, Reading, PA http://www.theAllHe althNetwork. com is where I blog about this and general fitness. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2009 Report Share Posted February 17, 2009 Does the site have diferent lifting programs? Dad Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 18, 2009 Report Share Posted February 18, 2009 Rob, I like the core routine, I also have added some extra core in but on my cardio days. Took some advice from an ex boxer at my gym about some calisthenic (apologies if spealt wrong)midsection routines, and I've got to say it absolutely wipes me out. If you would like to know it I would be more than happy to provide Ben > > Lots of posts flying lately. It's good to keep things on the positive > here, that's my two cents on the 'major topic' of late. > > On the variations topic: > > I have stuck somewhat rigorously to the bfl plan for my first two > challenges. (First one ten years ago) This challenge I have modified > slightly, in that instead of 20 minutes of cardio, I am doing about > 35, four times a week. I am lifting to schedule, except that I am > doing core exercises on Sunday. I don't think there is enough of that > in the standard BFL routine, so here's what I do sundays. > 3 sets of 25 situps on an inclined bench > 3 sets of crunches on a machine, increasing plate load to max. 15 > reps, 12 reps, 10 reps > hyperextensions, 15 no weight, 12 with a 25 pound plate, 10 with a 35 > pound plate. > Hyperextensions on a machine, similar to the crunch reps > obliques, 3 sets of 15 reps per side, no weights involved > 3 sets oblique machine, graduated weights, 12 reps each set, for each > side. > maybe too much, I dunno. I have soreness for a day or two afterwards, > and I am getting definition. I am looking to get ripped this time. > Starting weight was 199.5, current weight start of week 5, 191. > I'm 5' 10 " and pretty solid. not much fat, guessing around 12% right > now. waist measurement has gone from 41 to 37. > Rob Britt, Reading, PA > http://www.theAllHealthNetwork.com is where I blog about this and > general fitness. > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 18, 2009 Report Share Posted February 18, 2009 Thanks for that link april. I read the article and I was impressed, I know I have had to drop my weight lifting down to 2 days a week most weeks lately myself. It just seems to take me longer to recover from muscle soreness these days but when I weight lift less often I have increased my cardio days. It was nice to see bill recommend the same changes I had been making. One thing I loved but hadn't know about was increasing the amount of weeks in the challange. I thought that was a great idea. Quote Link to comment Share on other sites More sharing options...
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