What program do you "have" to use?

[lionsheart]

Hey everyone. I was looking at the BFL homepage and they showed past winners and what kind of diet they were on and workout program they did. Alot of they didnt even do the BFL program, they had there own diet and workout routine. So what is the contest all about if you can do your own thing?

[statona]

I used the straight forward BFL program with just a couple of slight modifications - I added cardio on in on the weight days (45 minutes of low intensity) and I had only protein as my last meal.

[Chris]

The thing with BFL is that anyone can do it. This program is designed for people who have no idea how to exercise properly, how to eat "right", or how to stick with something for 12 weeks. It seems people can either surrender what they already know about diet and exercise and trust the program, or come in with no experience... it also seems people with experience end up either failing, or modifying to the point of failure. Why? Because it works as is..
Following the program "by the book" you can have fantastic results. The basics of BFL are the basics for any proven diet and exercise plan. In fact, I bet 1 year from now you'll look back on this plan and see the benefits.

Now, why do some of the champions follow other programs? Well it's possible to have a few modifications for specific goals. BFL is 1 size fits most, and certainly NOT 1 size fits all. Any modification that you do decide to make must meet two criteria...
1) As long as modification doesn't mean easier, it's fine. Modification should mean different, but still hard or different but harder.
2) No over training. If you don't know what over training is, google it. But also if it's not a familiar term, then just stick to the basics (by the book)

Some great tips on BFL and modification: Hussman Fitness - The Plan: Why the Body for Life Program Works

Trust statona's advice though. He's had outstanding results with almost no modifications. This is great evidence that by the book works.

Good luck

[Angleraise]

Originally Posted by statona

I used the straight forward BFL program with just a couple of slight modifications - I added cardio on in on the weight days (45 minutes of low intensity) and I had only protein as my last meal.

I've contemplated adding additional cardio days, since I do my cardio first thing in the morning, and my weights midday or evening. Should I not do my cardio as intensively when they're "extra"?

That being said, any cardio right now is pretty intense - it was a real struggle to get through 21 minutes on the elliptical. Getting a little easier, but still tough.

Edit: I think I answered my own question. Thanks, Chris, for the Hussman link - very informative. It really sounds like I should stick to 3 HIIT cardio a week, feeling free to add some low intensity cardio here and there. I'm curling once, soon to be twice a week, so that should suffice.

[Marc]

Originally Posted by statona

I used the straight forward BFL program with just a couple of slight modifications - I added cardio on in on the weight days (45 minutes of low intensity) and I had only protein as my last meal.

Hey, sorry to butt in here guys,

Andy(and others): I'm doing an extra cardio session on my weights days, just for 7 weeks till Christmas holidays, but I'm doing HIIT on the treadmill on these weights days in the morning, and weights in the evening. Is it advisable to rather do low impact and longer cardio sessions on this day?

[Chris]

You will need to watch out for over training. You should also consider more calories on those days to fuel your workouts. For a short time period, 2 a days aren't that bad. I personally, would do the lower intensity sessions.

[Marc]

Just struggling to burn off the last 10lbs (damn love handles!) so thats why doing "2 a day'ers" Trying to eat the same on these days and not more, in the hope of burning off some fat. Thanks for the post Chris.

[randerson]

I am the same, trying to get off teh last 15 lbs and it's really hard.
It is week 7 for me now and I have gone down just a couple of pounds and the lost a few inches on the top...but my ass is not smaller *sniff*. Go away ass please!

[jonny]

Originally Posted by Marc

Hey, sorry to butt in here guys,

Andy(and others): I'm doing an extra cardio session on my weights days, just for 7 weeks till Christmas holidays, but I'm doing HIIT on the treadmill on these weights days in the morning, and weights in the evening. Is it advisable to rather do low impact and longer cardio sessions on this day?

by doing extra many people beleive that this helps them in regards to their transformation but it actually hinders their transformation.

20 mins of hiit 1st thing int he morning on an empty stomach 3 times a week plus 3 weights sessions a week, a well structured diet and lots of rest is perfect for turning your body into a fat burning machine. you cant ask for a better solution to burning fat than that.

do extra really hinders ur results. your muscles dont grow cos they arent getting enough rest and this effects ur fat loss cos the more muscle you have the more fat you burn. do too much cardio also eats away at ur muscles.

[Marc]

Mmmmm, two conflicting opinions, Andy Staton (Statona) lost like a million pounds by doing BFL and extra cardio, and he is super cut from doing it that way.

Would like Andy's opinion on this one too.

Thanks for the post jonny.