| 1. | Re: Daily Meal Plans
Posted by Nette on 1/29/2007 8:56:14 AM
Typical Day of Meals
2 egg whites & 1 omega egg scrambled w/ fresh spinach leaves
½ cup Kashi Go Lean w/ light soy milk
one tangerine
1 serving dry roasted almonds (about 22)
salad greens w/ one can of light tuna
serving of triscuits
1 serving of EAS CarbAdvantage Ready to Drink Shake
apple
1 serving of Barilla Plus pasta w/ marinara sauce and ground turkey
salad ... |
| 2. | Re: Alternative to Myoplex
Posted by Nette on 10/17/2006 8:43:52 AM
Try using a powder protein mix. EAS has some good flavored whey protein blends that are cheaper than the ready to drink shakes but still high quality and safe! You can typically find them at walmart, target, etc. |
| 3. | Re: Thermobol
Posted by Nette on 1/25/2007 11:31:24 AM
Watch the news, all those companies that sell weightloss drugs/fat burners have to pay up for false advertsing.... which most likely means, they don't work. Give your body a chance to do it's thing... you'll be surprised how much fat you can burn once you build muscle and trigger your metabolism w/ the high intensity interval training (HIIT) found in BFL. |
| 4. | Re: leg workout at home?
Posted by Nette on 8/8/2005 8:44:45 AM
Just remember that if you're looking for the 12 week transformation that you really should stick with the weight lifting routines that are outlined in the program. The point to keeping the cardio and weight lifting seperate is so you can max yourself out on each of those seperately and allow for recovery time. There is scientific research that goes into what Bill recommends so you can get the desired results, they're not just randomly chosen workouts. Although getting up and doing something ... |
| 5. | Re: weights then eating?
Posted by Nette on 7/25/2005 9:22:40 AM
You're correct about the time frame if you wait that long between eating, lifting and then eating again. I always do my weight lifting in the afternoon after work and only wait an hour after my last "meal" and then wait an hour or so after my workout until the next meal. Is this by the book? I don't know. Has it worked for me? YES!! And that's the key. Find what works for you and how you can fit it into your schedule. Don't set yourself up for failure... set yourself up to ... |
| 6. | Re: weight
Posted by Nette on 7/12/2005 11:32:08 AM
Hi Maggie,
There's no limit to how far up you can go in weights (of course that's my personal opinion). It's somewhat of a myth that women bulk up from lifting weights. Remember that muscle is so much leaner than fat so gaining muscle not only burns fat but takes up less room on your body. I increase my weight when I find that I'm not hitting a 10. If you're not quite ready to increase your max weight you should still try to keep your muscles guessing and working harder w/ each work ... |
| 7. | Re: What weight to start at?
Posted by Nette on 6/26/2006 11:38:06 AM
I would suggest going to the sporting goods store and sampling the weight selection. Everyone is different so it's hard to say where to start. You'll be able to lift more with your lower body so you'll need some higher weights for that (most likely 15lbs and up) and lower weights for your upper body. It's all so dependant on the individual because everyone starts the program at different levels. Spend some time at the store playing with the dumbbells. Perhaps getting dumb bells that you ... |
| 8. | Re: Weight program...is this enough?
Posted by Nette on 7/17/2006 8:16:34 AM
I can't answer technical questions. But there is a science behind the pyramid lifting that BFL uses. Check out hussmanfitness.com . It explains a lot of the BFL theories and why BFL works so well and efficiently.
As for the champions, I've meant several of them (including Porter Freeman and 2005 Champ Aaroon) and I can guarentee each of them would be offended at the insinuation that steriods were used to achieve their physique. |
| 9. | Re: Weight program...is this enough?
Posted by Nette on 7/27/2006 8:16:46 AM
Unfortunately you're probably right about everyone not being clean. But I believe those who reach extreme goals with BFL also have the Champion mindset. After talking to some of them, the are off the wall crazy, intense...especially in the last couple weeks of the competition.
And yes, many of them go beyond the 12 weeks before taking that after picture. Usually closer to 14 weeks. My last challenge I did the same thing. I stuck to the program word for word, bite for ... |
| 10. | Re: Question on number of sets
Posted by Nette on 4/18/2006 12:08:07 PM
STOP!!! Put down that dumbell!! lol
There is definitely a misunderstanding somewhere. I'm not sure where that information comes from but if you read the book it's pretty clear on the lifting pattern. Also check out Bodyforlife.com, lots of info there also. To help clarify here's a basic work out for one muscle group.
The pattern (known as pyramid lifting w/ 2 compound sets) goes something like this (we’ll use lower body as an example):
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| 11. | Re: Im tired
Posted by Nette on 1/19/2006 8:08:29 AM
Do you eat anything before you work out? Some people find it helpful to eat a snack a little higher in carbohydrates (easily accessible energy for your body) before they work out. It may be that your body is having trouble getting the proper energy fuel to get through the workout, which is why you're "crashing" afterwards. Try an energy drink, protein/carb bar, etc. about 30 minutes before working out and see if that helps. |
| 12. | Re: Motivational Quotes
Posted by Nette on 6/23/2005 8:22:15 AM
Energy is the essence of life. Every day you decide how you're going to use it by knowing what you want and what it takes to reach that goal, and by maintaining focus.
Oprah Winfrey |
| 13. | Re: Motivational Quotes
Posted by Nette on 6/23/2005 8:24:50 AM
The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself.
Anna Quindlen
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| 14. | Re: Motivational Quotes
Posted by Nette on 4/3/2007 8:29:42 AM
Jim Rohn is accredited w/ the quote "Discipline is the bridge between goals and accomplishments." I have that same quote hanging in my office! |
| 15. | Re: 12 week plan
Posted by Nette on 9/18/2006 8:18:36 AM
Why do you feel the need to mix up your routine? Boredom? Because it sounds like you had success your first 12 weeks. If it's not broke don't fix it. Perhaps new weigt lifting moves would help spice things up. Move outside the lifts recommended in the book but stick to the plan. |
| 16. | Re: Run longer than 20 minutes?
Posted by Nette on 3/24/2006 9:11:21 AM
The "magic" behind the interval training is that it is short and effective. Most people want to get in and get out when it comes to exercise. The interval training triggers different types of fat burning mechanisms within your body (for all the scientific stuff about it check out www.hussmanfitness.com) that work for an hour after you're done. Running longer isn't less effective, just less efficient. My suggestion would be to work in at least one 2o minute interval training a week ... |
| 17. | Re: Is this ok?
Posted by Nette on 1/25/2007 11:29:12 AM
Anything is "ok." Any movement and exercise is better than nothing. Just keep in mind that whenever you start making changes to a program, you're no longer following the program and essentially you're doing your own thing. Don't expect the same results that BFL can offer if you're not willing to actually do the BFL program as prescribed. Whatever you decide to do, good luck! |
| 18. | Re: Introducing myself - feeling excited!
Posted by Nette on 3/30/2007 10:57:00 AM
Hey Ross,
Glad to hear you're excited and pushing hard! You can totally make some great progress in as little as twelve weeks. I've had the luck of meeting a few of the champions as well as other finalist in the BFL competitiion. They're real people w/ real results. What seperates them from the rest is that drive.... the mindset to succeed. Picture yourself and how you want to look, believe in that image. Write it down...read it. The mind is the most powerful muscle you have!!! ... |
| 19. | Re: How's my diet?
Posted by Nette on 3/21/2007 12:01:45 PM
Hey Rockette - It looks like your meals are pretty good. I noticed your goal isn't to loose a lot of weight but rather tone up. To reach this sort of goal you really need to get more protein in your diet and make sure you're eating ENOUGH. Eating enough is sort of hard for women since we're always worried about eating too much. But to build muscle there needs to be a calorie surplus. I do have a few suggestions you might want to try.
Breakfast: More protein is needed ... |
| 20. | Re: A little disapointed so far
Posted by Nette on 3/6/2007 12:06:08 PM
Can I just say wow! You've made incredible progress so far! 11 pounds in 5 weeks is ahead of the ball game. If you loose 2lbs/week that's a weight loss that's right on! It means you're most likely loosing the highest precentage of body fat possible without sacrificing muscle. And if I'm not mistaken, that's 14 cms total in 5 weeks! Seriously you have 7 weeks to go... just think of how many inches you'll drop in that time. I can't tell you how many people I've heard say that the real ... |
| 21. | Re: The Pain
Posted by Nette on 2/12/2007 9:04:25 AM
Keep moving, don't give in and just sit there! Go for a walk, lift lightly, just don't let your muscles stay cold. Lots of water helps. There are some supplements that are out there that can really help w/ the recovery process. Glutamine is one that will help w/ the repair process and has no side effect and really no taste. It's a powder form you can mix into a glass of water, protein shake, etc. I use it once after my workouts and sometimes before bed (depending on my level of ... |
| 22. | Re: Hi All...I start Monday Feb 12 and am so nervous
Posted by Nette on 2/12/2007 9:12:28 AM
Don't let the "what ifs" slow/stall your progress. The program is based on individual intensity levels. So a ten for you you is different than a 10 for me. It won't push you into a place you can't recover from. A 10 is not pass your maximum, it's just pass what you perceive is your maximum effort. Yes, you're going to be sore, and yes it's hard. If you're sore the day after a lbwo, go for a walk to help warm your muscles up. The big things is to not just sit there. There are ... |
| 23. | Re: an excellent non-commercial website which made all the difference in achieving my bfl goals
Posted by Nette on 2/12/2007 9:05:25 AM
I agree 100% Hussman has a ton of helpful info. One smart guy! |
| 24. | Re: updated progress
Posted by Nette on 12/19/2006 8:07:37 AM
Hi Rockette
The typical body parts that are measured (ie by a trainer at the gym) are as follows:
Chest – across the breast w/ your arms down by your side.
Right arm (or dominant arm) – across your bicep w/ your arm down by your side.
Waist (roughly one inch above your belly button)
Hips – make sure to get around the bum!
Right leg (or dominant side leg) – about midway up your thigh, with leg relaxed and weight balance evenly between both ... |
| 25. | Re: Dried Fruit?
Posted by Nette on 2/7/2007 8:30:17 AM
Sure it's okay... just be careful on the amount that you eat.
Dried fruit is fruit with all the water removed, but all the sugar retained. Compared to fresh fruit, it is very high in calories and - although healthy - is not helpful to weight loss.
A handful of raisins is the calorie equivalent of a pound of grapes.
1 cup grapes has 60 calories while 1 cup raisins has 495 calories.
So if you are on a weight loss diet dried fruit should ... |