Guest guest Posted September 21, 2009 Report Share Posted September 21, 2009 I agree that you might want to post some of your diet and what exercises you are doing. Keep in mind that you are just starting and the muscle is just starting to grow and the fat is just starting to drop. You only need the dumbells and the ability to do some cardio like running to do it at home but a gym provides so much more to make it easier if it is affordable. I do know alot of people that just do it at home and it can be done cheaply though. Do you have any type of bench? Treadmill or bike? What else do you have that you use if anything? Subject: Re: VERY discouraged To: bodyforlife Date: Monday, September 21, 2009, 10:43 AM , I do notice a change in my waist; in fact, that is the area I notice the biggest change, from the way my clothes fit to the pictures I have taken at the beginning of the program to the ones I took this weekend. I do recall the book mentioning that the biggest changes for women come in weeks 6-8. I'm hopeful that will be true for me. I do think I have lost some inches. People at work have told me that they can see some changes. I do my workouts at home and only have 3,5,8, and 10 lb. dumbbells. I haven't been using the 3 lb. ones for a few weeks. I am going to check into a gym nearby that doesn't require a contract because I really think it would be easier for me to do the intensity levels with gym equipment rather than dumbbells. I don't think I've truly been reaching a " 10 " on many of my exercises. I appreciate you sharing your experience with the boot camp. That makes me feel better. I guess my frustration came from comparing myself with other people who seem to have lost a significant amount of weight in a very short time. Mellany Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 21, 2009 Report Share Posted September 21, 2009 If you can see changes in your waist and other people can see the changes and are commenting about it, forget the scales and keep pushing yourself! The other thing that I got out of boot camp that fitness is really about your workout and not trying to keep up with someone else. Everyone is at a different place and can everyone's " 10 " is different. You've just got to push yourself and don't worry about keeping up with someone else. If others are noticing changes in you it sounds to me like you're doing fine, don't let the scale distract you from that. -- Fore, howard.fore@... " The worthwhile problems are the ones you can really solve or help solve, the ones you can really contribute something to. ... No problem is too small or too trivial if we can really do something about it. " - P. Feynman On Mon, Sep 21, 2009 at 10:43 AM, goldengirl877 wrote: > , > > I do notice a change in my waist; in fact, that is the area I notice the > biggest change, from the way my clothes fit to the pictures I have taken at > the beginning of the program to the ones I took this weekend. I do recall > the book mentioning that the biggest changes for women come in weeks 6-8. > I'm hopeful that will be true for me. I do think I have lost some inches. > People at work have told me that they can see some changes. > > I do my workouts at home and only have 3,5,8, and 10 lb. dumbbells. I > haven't been using the 3 lb. ones for a few weeks. I am going to check into > a gym nearby that doesn't require a contract because I really think it would > be easier for me to do the intensity levels with gym equipment rather than > dumbbells. I don't think I've truly been reaching a " 10 " on many of my > exercises. > > I appreciate you sharing your experience with the boot camp. That makes me > feel better. I guess my frustration came from comparing myself with other > people who seem to have lost a significant amount of weight in a very short > time. > > Mellany > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 21, 2009 Report Share Posted September 21, 2009 Meal plan looks great. My first go round with BFL I started at home the same but once I got to the gym I really took off. I think for beginners the equipment makes it easier and helps with form. Don't switch exercises so much maybe once a month at the least and probably 2 months. A month after I was hitting the gym it all started to kick in. Also, keep in mind most don't look like " champions " after 3 months. What works for most is some dramatic improvement, a desire to keep it going and the realization you are developing a new lifestyle. I went from a lazy fatbut 7 months ago to looking awesome and I'm 48. I've lost 30 lbs and almost have a six pac. I run 3.5 miles every other morning and do weights in between. My wife and I bicycle on the weekends about 20 miles on average and I have energy to burn all the time. I am planning a duathlon next summer with a mixture of biking/running of 30 miles! Also don't be disouraged by the weight. My wife can fluctuate 5 lbs in a day. Body fat % is a better guage but ultimately none of that will matter when you are a slim, thin hot babe! Seriously as you learn the exercises and how to properly exercise along with pushing the cardio you will see results, guaranteed. One other thing, are you doing cardio 3 or 4 days a week? What is the workout schedule? Subject: Re: VERY discouraged To: bodyforlife Date: Monday, September 21, 2009, 12:00 PM Here is an example of what my meal plan is for today: Breakfast: I ate a bowl of Kashi cereal (13g of protein) with skim milk Snack: Myoplex Lite bar Lunch: Salad (romaine lettuce, carrots, chicken breast, red grapes, mandarin oranges) Snack: Myoplex Lite shake Dinner: Lean Ham slices and green peas Snack: Apple with natural peanut butter I didn't write down water--I know I don't drink as much as I should. I still struggle with that to some degree. As for exercises, I follow what is in the book and try to change it up with each workout. I do think I am going to join a gym here called 10 Fitness. You pay $10 per month, no contract, and can cancel at any time. I really think I need the benefits of the machines to help me get to my " 10 " . In addition to the dumbbells I have, I do have a workout bench ($50 from Walmart, nothing fancy, just does incline and decline basically) and a treadmill that I use for my cardio. I appreciate everyone's encouragement to help me keep going. And if I'm doing something wrong, I definitely want to know! I'm hoping to get married in April and would like to lose at least 20 pounds. I started the program at 171 and would be thrilled to get to 150. Mell > > > From: goldengirl877 <goldengirl877@ ...> > Subject: Re: VERY discouraged > To: bodyforlife@ yahoogroups. com > Date: Monday, September 21, 2009, 10:43 AM > > > > > > > , > > I do notice a change in my waist; in fact, that is the area I notice the biggest change, from the way my clothes fit to the pictures I have taken at the beginning of the program to the ones I took this weekend. I do recall the book mentioning that the biggest changes for women come in weeks 6-8. I'm hopeful that will be true for me. I do think I have lost some inches. People at work have told me that they can see some changes. > > I do my workouts at home and only have 3,5,8, and 10 lb. dumbbells. I haven't been using the 3 lb. ones for a few weeks. I am going to check into a gym nearby that doesn't require a contract because I really think it would be easier for me to do the intensity levels with gym equipment rather than dumbbells. I don't think I've truly been reaching a " 10 " on many of my exercises. > > I appreciate you sharing your experience with the boot camp. That makes me feel better. I guess my frustration came from comparing myself with other people who seem to have lost a significant amount of weight in a very short time. > > Mellany > > > > > > > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 21, 2009 Report Share Posted September 21, 2009 No the meals fine. The shakes are great if there was one minor thing it would be the bars since they aren't the best but if it works stick with it. You didn't like cheese or cottage cheese if I remember so do what works. Alot of people that are in the weight loss mode will do 4 days of cardio and 2 days of weights a week and really that okay. I think it all works and like to keep up doing the weights since muscle/weightlifting will help burn fat. Don't switch the exercises every time. Stick with the same set for at least a month. You are trying to increase the weight that you can lift at that particular exercise. A couple things- you will start to notice that instead of being able to finish with 5 reps you will hit 6 or 7. Once you can complete a set comfortably then increase the weight a small amount. Secondly as long as you are exercising the muscle it really doesn't matter what exercise you are doing. You can't " target " a particular part of a muscle any more than you can target fat. As long as you are doing an exercise for that muscle group you are fine. If you have specific exercise questions or about the weights, routines and numbers we can do that privately as well. Email me at theyang1020@.... Some people get pretty specific about calories which isn't necessarily BFL either but if you want to tighten the ship and double check to get a more appropriate calorie count for your age and weight it's easy enough as well. I do think you are fine on the diet though. Subject: Re: VERY discouraged To: bodyforlife Date: Monday, September 21, 2009, 1:21 PM Randy, I follow the plan in the book as far as exercising (Upper body, cardio, lower body, cardio, upper body, cardio, day off, lower body, cardio, upper body, etc. etc.) I do cardio 3 days a week. As for the weight training, I was under the impression that it was best to do different exercises every time. Is that not true? I am definitely going to go sign up for the gym because I know the machines will help me. I can add more weight and do exercises that I can't do well at home (like leg extensions and hamstring curls). I was worried I was relying on the shakes and bars too much, but they are convenient for me to take to work. I was also worried I was eating too much or not enough. Sometimes I eat Kashi waffles with the cereal--is that too much to eat at once? > > > > > > From: goldengirl877 <goldengirl877@ ...> > > Subject: Re: VERY discouraged > > To: bodyforlife@ yahoogroups. com > > Date: Monday, September 21, 2009, 10:43 AM > > > > > > > > > > > > > > , > > > > I do notice a change in my waist; in fact, that is the area I notice the biggest change, from the way my clothes fit to the pictures I have taken at the beginning of the program to the ones I took this weekend. I do recall the book mentioning that the biggest changes for women come in weeks 6-8. I'm hopeful that will be true for me. I do think I have lost some inches. People at work have told me that they can see some changes. > > > > I do my workouts at home and only have 3,5,8, and 10 lb. dumbbells. I haven't been using the 3 lb. ones for a few weeks. I am going to check into a gym nearby that doesn't require a contract because I really think it would be easier for me to do the intensity levels with gym equipment rather than dumbbells. I don't think I've truly been reaching a " 10 " on many of my exercises. > > > > I appreciate you sharing your experience with the boot camp. That makes me feel better. I guess my frustration came from comparing myself with other people who seem to have lost a significant amount of weight in a very short time. > > > > Mellany > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 21, 2009 Report Share Posted September 21, 2009 Yep, switch exercises about once a month but going longer like 2 doesn't hurt and staying the same on a few won't matter at all. For abs I do Janda sit-ups and have for 4 months and don't plan on changing. I do bicep curls with dumbells the same. So as long as you are doing one of the group that's fine. I also want to note that the rotation of the exercises does make a difference so pay attention to the order. The exercises are layed out in a push/pull rotation, like dumbell press then mid-row (back pulling exercise) then shoulder press etc. It starts with the bigger muscles and works to the arms since you will be working the arms (bi's and tri's) all along you don't want to tire them out by doing them first and not doing the other exercises correctly. The rotation of the exercises is BFL, run/weight/run/weight etc., called 3-3 but alot of people do 4-2 which is 4 days of cardio and 2 weight days initially to lose weight. This is BFL okay and newer, not in the book. You would still not want to do the weights in consecutive days though. You can always add veggies or fruit! Subject: Re: VERY discouraged To: bodyforlife Date: Monday, September 21, 2009, 5:00 PM That's very interesting what you are telling me about the exercise. I thought you really had to do the exercise as it was laid out in the book, meaning that you have to alternate cardio and weight training throughout the week. I'm glad to know I don't necessarily have to change exercises all the time, either. It was getting hard to figure out how not to repeat myself with certain exercises too frequently, but I guess you're right that it doesn't matter that much as long as you are working the muscle group specified (e.g., chest, back, quads, etc.) The goal still is to do a set of 12 at a level " 5 " intensity, 10 reps at a " 6 " , 8 reps at a " 7 " , 6 at an " 8 " , etc. right? I do have one question about food. If you eat something like a turkey sandwich for lunch, should that be the only thing you eat? The turkey would count as the protein and the bread as carbs, so would that be it aside from veggies maybe? Mell Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 22, 2009 Report Share Posted September 22, 2009 I haven't gotten that far down the list reading, I guess. Some days it's hit and miss. Mostly miss.........LOL I will try and do that sometime today but let me assure you, most of those on this list wouldn't eat it. I am a competitive bodybuilder. Z Re: VERY discouraged , I listed a sample meal plan in a response to Randy yesterday. Can you offer a sample plan of what you typically eat during a day? > > Mell............what are you eating? It is said (and it is true, believe me) that your diet is 80% of your results. > > Z > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 22, 2009 Report Share Posted September 22, 2009 > I will try and do that sometime today but let me assure you, most of those > on this list wouldn't eat it. I am a competitive bodybuilder. Tree bark and badger milk? -- Kurnik http://expat-wanderlust.blogspot.com/ > > > I haven't gotten that far down the list reading, I guess. Some days it's > hit and miss. Mostly miss.........LOL > > I will try and do that sometime today but let me assure you, most of those > on this list wouldn't eat it. I am a competitive bodybuilder. > > Z > > Re: VERY discouraged > > , > > I listed a sample meal plan in a response to Randy yesterday. Can you offer > a sample plan of what you typically eat during a day? > > > > > > Mell............what are you eating? It is said (and it is true, believe > me) that your diet is 80% of your results. > > > > Z > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 22, 2009 Report Share Posted September 22, 2009 No. Someone on another group told me that I eat " twigs, berries, and camel fodder " . 'bout the size of it. LOL As long as the camel fodder is full of fiber............:>) Z Re: VERY discouraged > > , > > I listed a sample meal plan in a response to Randy yesterday. Can you offer > a sample plan of what you typically eat during a day? > > > > > > Mell............what are you eating? It is said (and it is true, believe > me) that your diet is 80% of your results. > > > > Z > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 22, 2009 Report Share Posted September 22, 2009 If you really want to get specific on the diet there is a way to figure proper caloric intake. Go to this site, http://www.bmi-calculator.net/bmr-calculator/ And it will figure your BMR, explained at the site. Follow the simple directions ( calculator) to figure the base rate of your caloric needs. Click the link below that for what calories you would need to reduce weight which would be 500 to 1000 less than that number. e.g., My BMR is 1637 my total caloric needs is 2823 So I am keeping my current diet at about 2200 calories per day. If you exercise and take in the appropriate caloric content you will lose weight. I promise. To help figure out how much certain foods are in calories you can go to www.fitday.com It's free and easy. If you don't see the food you are looking for something close will usually give you a good idea. You can customize it as well adding your own foods. I reiterate that none of this is necessary though. If you just eat like the BFL site says you will be fine. You will be unlikely to go over the caloric intake. You will be eating the right and healthy foods and if you keep exercising you will build muscle and lose weight and be totally awesome looking at the next class reunion Subject: Re: VERY discouraged To: bodyforlife Date: Tuesday, September 22, 2009, 11:40 AM Andy, Protein is tough for me because I hate cheese (including cottage cheese). I do not eat it. I also do not like fish or any other type of seafood and pretty much stick to chicken, turkey, lean beef, and lean ham. -Mell Quote Link to comment Share on other sites More sharing options...
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