Modify the weight workouts to include cardio as the
lead regimen and make weight training secondary.
Minimize rest and pick opposing muscle groups and pair
them up in a circuit. Exhaust the required reps as
Bill Phillips describes but super charge the intensity
and also speed up your time in the gym. You only rest
when changing weights. You may need to lower the
weight you attempt at each set as NO REST will fatigue
you faster. In a 12 week program, you only work out
the upper body 18 times. Same for the lower body.
While toning muscle, 18 workouts isn't going to change
much in regards to your overall body mass index. What
is key is to intensify the cardio regimen and
incorperate it into the weight routine and therefore
increase the fat burning potetial of both! The "MAGIC"
behind BFL winners is the appearance that they gained
large muscle mass but in reality, they were
successfull at striping the fat off their bodies to
reveal the muscle they already have.

George

--- Carol Romashko <caroljones87@...> wrote:

> I agree with all this information!
>
> My goal, however, is to be one of those people who
> makes it as a finalist for this challenge -
> REALLY!!!
> And I don't plan on doing anything irrational I
> promise! I'm being very very regimented in my diet,
> as
> my goal is body fat in the teens. The only thing I
> am
> doing is changing up my cardio to be more intense
> this
> time (as described below!) and maybe splitting my
> Upper Body Workout into two days instead of one - I
> just can't get everythying done in an hour and I
> don't
> want to spend so long in the gym. Anyone have any
> feedback on that?
>
> Thanks, Carol
>
>
>
> --- Michelle Jones <geoandmic@...> wrote:
>
> > Plateau, describes the need for change. I have
> been
> > living the BFL lifestyle for several years with my
> > wife. Both participating in the 2002 Challenge. I
> > lossed 49 lbs and she lost 32. We both have
> > maintained
> > that loss with the BFL plan and occasionally, we
> > stray
> > away from BFL during holidays and vacation. I have
> > come to the realization that weight loss comes
> down
> > to
> > cardio EFFORT (INTENSITY) vs. caloric intake. Will
> > power to increase the cardio and maintain the
> lower
> > amounts of calories should get anyone through any
> > plateau. Several times my wife and I have hit a
> wall
> > and we fail to loose weight for a given period of
> > time
> > while highly devoted to the BFL plan. As the body
> > looses weight, it becomes more efficient but also
> as
> > it builds resistance to your cardio fatigue, more
> > cardio is needed to gain results. "More" doesn't
> > mean
> > more time. It means more intensity. I use the
> > "guerilla cardio" program I read about in some
> > publication and it helped me get through a few
> > plateaus. It is an interval training system where
> > you
> > will sprint 90% for 20 seconds and jog/walk for 10
> > seconds during an 8 minute period. There is a 4
> > minute
> > warm up and cool down on each side of the 8 minute
> > killer work out. My suggestion is to add portions
> of
> > this formula to your BFL cardio 20 minute session
> > and
> > eventually work it into an 8 minute portion of the
> > total 20. I also like to do it on the weight days
> as
> > a
> > maintenance plan. The bottom line is that results
> > are
> > factual and often people deny themselves to see
> > where
> > they are not as intense as they should be with the
> > program. The facts often show where plateaus are
> > often
> > linked to short comings in one's ability to take
> > thier
> > workout to the next level. I hope that wasn't as
> > negative as it sounded typing it. I also feel that
> a
> > partner to join you will enable one to gain the
> > strength of two and avoid shortcomings in your
> > program.
> > Also, my wife and I gorged on "FREE DAYS" and
> > failed
> > to moniter the caloric intake of that day. While
> it
> > is
> > recommended to not completely deprive your taste
> > buds
> > of sweets or fats, we decided during a 12 week BFL
> > circuit, to focus on a FREE MEAL rather than FREE
> > Day
> > and lesson the caloric intake for that day as
> well.
> > A
> > quick, intense cardio on Sunday will also help
> burn
> > those "FREE"(Funny, nothing is free) calories you
> > ingest.
> > Bill Phillips has a great program and one that my
> > wife and I find easy to follow. He is also in the
> > business of marketing and selling his products. I
> > can
> > only assume the individuals that he advertises in
> > his
> > videos and magazines are ultimate exceptions
> though
> > many have results that very upon individual's
> > success.
> > You aren't able to see what extra, intense and
> > irrational training, some go through to obtain a
> > truly
> > "cut" appearance. Plateaus are usually a key
> > indicator
> > that more intensity is needed to obtain "new"
> > results.
> > You can lower caloric intake but I have found that
> > by
> > lowering calories, you set yourself up to either
> > "CRASH" or your energy level is to low to perform.
> > Also, by lowering calories, you send the body into
> > famine protection where fat is stored and muscle
> is
> > given up as fuel. Bill Phillips always stated in
> the
> > book and in other publications to find the right
> > place
> > for you and where you want to be. If plateaus are
> > keeping you from obtaining your goal you've made
> for
> > yourself, crank it up a knotch!
> >
> > George
> >
> > --- L Wanzer <kokoro820000@...> wrote:
> >
> > > I've done the program once before, too, and hit
> a
> > > wall of discouragement at the plateau. I think
> > it's
> > > my age. I didn't "plateau" like this when I ws
> 20
> > > years younger. I've re-started the program, but
> > any
> > > hints for getting over the hurdle when it comes?
>
> > > The first few weeks are always so exciting, so
> > > encouraging, and then...
> > >
> > > --Lizette
> > >
> > >
> __________________________________________________
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> > > removed]
> > >
> > >
> >
> >
> >
> >
> >
> ____________________________________________________
> > Sell on Yahoo! Auctions – no fees. Bid on great
> > items.
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> >
>
>




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