1 week into the BFL challenge (advice needed)

[rednow]

Hello, thanks for taking the time to read this..

I found out about BFL just over a week ago and have finished my first week as of today.

Start stats: Female, 25% BMI, 11 stone 4 pounds, 5'5/6" tall.

I have some questions for anyone who could reply.
I have hired a personal trainer who is certified by the EAS BFL programme. I go 4 times a week at 30 mins a session alternating between upper and lower body workouts at high intensity. I was worried whether this would be enough to notice a good difference after 12 weeks so I have joined my local sports centre to do a 45min body combat class (martial arts incorporating weights) for the other 2 days (starting next week) so that I am exercising for 6 days. Do you think that this is adequate?? Also, will it be enough to have day 7 as a 'rest day'.

I would hope I start to notice some differences after around 3 weeks so that I can post my pictures weekly on here for you to see.

Hope the introduction got everything in! Any help would be greatly appreciated. Thank you x

[Straw]

Congradulations for starting the bfl, it's going to change your life. For me personnally I would only do weights 3x a week. This is because to make weights work for you you must do them INTENSLY. As Bill sais in his book, "that last 3 reps of your set of 12 you have to go beyond your body, into your mind to go for a #10 intensity.) I don't believe there is enough recovery time for your muscles at 4x per week. At the very least I would drop the weight part of your cardio combat class if possible or find other cardio that you enjoy. I do intense cardio and weights 3x a week hitting multiple #10s and then I take Sunday off or go for a short and easy cross country ski for fun.

I also have just finished my first week of my second bfl which was a few years ago and it feels great to be back. I have noticed in myself and others that there is a desire to hurry up the process. The process is the journey and as someone once told me, trust the process. I highly recommended you google Hussman Fitness and read his stuff. He will explain so much of whats going on in your body while you apply the bfl. We loose our fat from the inside out and this takes awhile depending on your bf%. You will see results with this program and right now the mirror or scale is not the place to look for them. The changes are happening on the inside. When my wife did the bfl she initially gained weight and then lost it and went on to have great success. Hussman explains why.

Cheers and again congradulations,
Straw

[rednow]

Thanks, Straw. I'll follow your advice with regards to weights. It will be easy to change classes to something else which is cardio-based. I'll also check out Hussman and let you know. I'm sure it will be helpful.

Also, I try not to think of end results after 12 weeks. I just want to follow the programme and feel good. I know it will pay off. It is motivation being a part of the forum and being congratulated for it too.

I think the only problem I have had starting this programe is that there is always the worry whether your exercises and nutrician/meals are as they should be for the programme but that's what this forum is for! I really don't want to deviate away from the programme because I am so up for it. Week 1 has gone by with no food cheating so I have had a good start.

If you have any more words of wisdom about the programme and your exprience to share at any time, I'm here to take it all in.

Thanks again

[Straw]

Glad to be of help, there are a lot of knowledgable people on this forum and I'm sure they will chime in to help. Food wise I use the "portion size" Bill recommends as a way to measure food intake for my protien and carbs, then I eat lots of steamed veggies with that. We have a local butcher who will package up 2 portion servings for us. Sometimes we cook a whole chicken and then eat off of it for a few days. We try to cook more for supper so we have some extra for lunch the next day. The food thing gets easier as you go along. Don't worry, there is a learning curve here if you have never done anything like this. I always plan my workout the night before, it's also a great time to look at your next days food. Even better yet sit down and do a whole week at one time.

I was never one for this type of organization but when we started to do weekly meal plans life got easier. Not always running to the grocer and the stress of figuring out each meal 1/2 hour before was gone.

My favorite breakfast is 1/2 cup non-fat cottage cheese
1/4 cup unflavored yogurt
1 tbsp shelled hemp seeds
1 tsp flax oil
1- 3/4" thick slice of manna bread chopped up
1 small apple
I might add 1/2 bannana for extra carbs or some frozen blueberries. I mix it up the night before and by am the manna bread is nice and soft.

Cheers,
Straw

[rednow]

Sounds great. I have never even heard of manana bread. I thought it was a typo for banana and got really excited aout the prospect of banana sandwiches. I will definately give that a go. Anyone who takes the time out to write it up definately deserves the other to try it. I'll let you know.

My first day of week 2 starts tomorrow. I'm not going to entertain the scales or any other measurements because for the first few weeks I am just happy to be in a routine, eating and drinking well and actually off my backside!

Oh, I also read the Hussman link you recommended. It is a BFL Bible! Thank you. I never bought the BFL book that alot of people talk about on here as I got into the programme via my personal trainer without knowing about the book. It's still early days so I still just might.

Thank you! x

[rednow]

Well, I thought I would report my progress here for myself (like a journal really) and for anyone who would be interested.

I'm nearly in week 3 now. I can honestly say I have really enjoyed it. Having a personal trainer 4 times a week certified for the BFL programme has given me a really good edge. He really knows what he's talking about. That means there is only 2 days a week where I train myself. As Straw expressed,the body pump is too much with no recovery time so I am going to use my treadmill at home for high intensity interval cardio for 20 mins on the 2 days that i'm not with my trainer as of next week. The body pump instuctor told me to sack my trainer for also advising me not to do the pump class!!! I also enjoyed a game of doubles badminton just for fun as it's easy going.

As for food, I'm excited for my free day. Pie and mash I think, and I won't be making either! My menus have been successful from what I can see. I have only had the odd small cheat ie; a taste of my boyfriend's cheesy pasta (just one bite), egg yolk (only one on 2 occasions) and I had a little margarine on a slice of toast yesterday. So all in all, I think I could of done worse for 2 weeks work.

I have not weighed or measured myself and intend not to until at least week 4 but I am guessing that I've shaved off a few pounds seeing as though it's the initial weeks. I know it doesn't matter right now as long as I keep it up.

Thank you to the forum for your support and motivation. x

[Jared]

Cool, glad to hear it's going well!
Probably a good call on not using the scale --- body composition is more important and he scale can be misleading on that front.

[rednow]

Hello again. Just an update for anyone interested. I'm well into week 4 (week 5 starts on Monday) and I am still right on track. I'm enjoying the exercise more than I thought I would and I am sticking to the food plan really well with no cheating- thank God for the free day. I have not measured myself still which is difficult but I think I will next week. I've started to notice physical change in this last few days and have been stealing some lustful glances my own way past the mirror! I'm sure we've all done it from some point on this programme! At a guess, I think I have lost around 7 pounds (which would take me to 149 Ibs but have gained some muscle). Either way, it's great after a few weeks of hard graft to see some difference physically. Onwards and upwards!