suzyq
2007-08-19, 05:52 PM
Body For Life
TIMELINE
After 2 weeks on this program, I saw results
After 3 weeks other people saw results
After 3 months I had a body an amazing body
PROGRAM
The B4L program is not a fad or "lose in 6" psuedo diet. It's concept is reprograming your mind about exersise and diet, so that you make it a life long habit.
I will start a group Monday 27th Aug, so you'll have all this week to prepare.
************************************************** ************************************************** *******
SHOPPING LIST (You can get all items from walmart)
1) 3, 5, 8, 10lbdumbbells. (any weight close enough will do, the idea is to have tiers of varying weight)
2) Weight bench...just a simple cheapie will do or if you have a sturdy stool, use that until you get your bench.
3) Water for the week...at least 64oz a day
4) Protein drink
5) Fruits and Veggies for snacking.
6) Ziplock bags or small containers for your snacks.
7) Weight gloves.
************************************************** ************************************************** ************************************************** ********************************
LINK WITH EXERCISE CHARTS
You'll need charts to plan your workout. It's like having a personal trainer. This will help you to be disipline and go the full journey. See the below link.
http://www.bodyforlife.com/exercise/downloads/bfl_charts.pdf (http://www.bodyforlife.com/exercise/downloads/bfl_charts.pdf)
CHART 1
A daily snapshot of your workout plan. Print that so that you can cross the days out as you go along visualize your journey.
Chart 2
I didnt use it....maybe someone else can contribute how they used it... instead I used www.fitday.com (http://www.fitday.com) to journal what i eat and did the following:
1)Eliminated all fast, fried and can food.
2)Eliminated all concentrated juice and sodas.
3)Started drinking water and water only.
4) Stopped skipping meals and started eating.
DO NOT STARVE YOURSELF!! If you starve yourself, your body will start conserving and storing and you will not lose, but gain weight. EAT EAT EAT!!.....just make proper food choices.
CHART 3
The most important to me!! Print!!
I used this to plan my workout the night before or while I'm at work that day, so when I'm working out I know exactly what I'll be doing. Monday we will start with this. You'll need light weight dumbbells. I started with 3, 5, 8 and 10LB, have since increased the weights as I grew stronger, but you'll know when you need to upgrade to heavier weights. If you can afford to get a small weight bench get it, if not you'll still be okay, cause you can use a footlocker, chair, bench or anything around the house that is sturdy. This program can be done at home, when I first started I did it all at home with a few light weights. For those who work out at the gym, when you show up with your workout plan and pen, people will approach you and say you don't need that..."tell them to go the hell on and leave you alone!"
CHART 4
I didnt use this...instead, I'll go for a walk/jog or got on my elliptical.
CHART 5
Another very important chart. It works like chart 3, but for the lower body. We'll do this on Wednesday.
Print!!
************************************************** ************************************************** ************************************************** ***********************
http://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifDAY 1http://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gif MONDAY
BULIDING YOUR UPPER BODY CHART!
You will ONLY work upper body on Monday, which consist of 5 musle groups: Chest, Shoulders, Back, Triceps and Biceps. You will choose 2 exercises for each mucles group. The exercise below are the ones that I chose for my workout, so I will start filling out the first column on my chart with these exercises. I will also print examples of each exercise, so when I'm actually working out I'll know what dumbell press, fly and raises are. See the below link for more examples of exercises:
http://sparkpeople.com/myspark/ex/all_exercises.asp (http://sparkpeople.com/myspark/ex/all_exercises.asp)
The below is an example of how to fill out the chart with your chosen exercises. You start with your lightest weight (your warm up) and increase your weight. Your reps will decrease as you increase your weights until you get to your maximum intensity level. You will continue with the same exercise all the way through for that musle, with a 1 minute rest period inbetween reps... except for the final rep. You will not have a rest period when you change to the final exercise and rep.
The ACTUAL column you will fill out once you do ur workout so you'll know if you have to decrease or increase weights. You'll use the Actual from your last workout to fill out your chart for you next upper body session. Question are welcome!
http://i15.tinypic.com/6h5qu04.jpg
************************************************** ************************************************** **********************
http://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifDAY 2http://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifTUESDAY CARDIO
I know most of you were already working out and have workout DVD, or goes to the gym to workout. Today you can do any cardio exercise for 20 min, but try not to include any strength/resistant training in your routine. Your upper body needs to rest from yesterday's workout and you don't want to work your lower body or abs because that is for Day 3. Just sweat sweat sweat, strengthen your heart and burn those calories.
For the beginners and those that don't have any DVDs, gym membership or exercise equipment, you can work out to the below online 20 minute routine.
You'll have to register to view the full video....registration take about 3 minutes! See registration link below:
Register
http://reachfitness.tv/register.asp (http://reachfitness.tv/register.asp)
Video
http://www.reachfitness.tv/videos/cardio20_fullvideo.asp (http://www.reachfitness.tv/videos/cardio20_fullvideo.asp)
************************************************** ************************************************** ************************************************** *********
http://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifDAY 3http://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gif WEDNESDAY LOWER BODY
http://i19.tinypic.com/4v3smmo.jpg
TIMELINE
After 2 weeks on this program, I saw results
After 3 weeks other people saw results
After 3 months I had a body an amazing body
PROGRAM
The B4L program is not a fad or "lose in 6" psuedo diet. It's concept is reprograming your mind about exersise and diet, so that you make it a life long habit.
I will start a group Monday 27th Aug, so you'll have all this week to prepare.
************************************************** ************************************************** *******
SHOPPING LIST (You can get all items from walmart)
1) 3, 5, 8, 10lbdumbbells. (any weight close enough will do, the idea is to have tiers of varying weight)
2) Weight bench...just a simple cheapie will do or if you have a sturdy stool, use that until you get your bench.
3) Water for the week...at least 64oz a day
4) Protein drink
5) Fruits and Veggies for snacking.
6) Ziplock bags or small containers for your snacks.
7) Weight gloves.
************************************************** ************************************************** ************************************************** ********************************
LINK WITH EXERCISE CHARTS
You'll need charts to plan your workout. It's like having a personal trainer. This will help you to be disipline and go the full journey. See the below link.
http://www.bodyforlife.com/exercise/downloads/bfl_charts.pdf (http://www.bodyforlife.com/exercise/downloads/bfl_charts.pdf)
CHART 1
A daily snapshot of your workout plan. Print that so that you can cross the days out as you go along visualize your journey.
Chart 2
I didnt use it....maybe someone else can contribute how they used it... instead I used www.fitday.com (http://www.fitday.com) to journal what i eat and did the following:
1)Eliminated all fast, fried and can food.
2)Eliminated all concentrated juice and sodas.
3)Started drinking water and water only.
4) Stopped skipping meals and started eating.
DO NOT STARVE YOURSELF!! If you starve yourself, your body will start conserving and storing and you will not lose, but gain weight. EAT EAT EAT!!.....just make proper food choices.
CHART 3
The most important to me!! Print!!
I used this to plan my workout the night before or while I'm at work that day, so when I'm working out I know exactly what I'll be doing. Monday we will start with this. You'll need light weight dumbbells. I started with 3, 5, 8 and 10LB, have since increased the weights as I grew stronger, but you'll know when you need to upgrade to heavier weights. If you can afford to get a small weight bench get it, if not you'll still be okay, cause you can use a footlocker, chair, bench or anything around the house that is sturdy. This program can be done at home, when I first started I did it all at home with a few light weights. For those who work out at the gym, when you show up with your workout plan and pen, people will approach you and say you don't need that..."tell them to go the hell on and leave you alone!"
CHART 4
I didnt use this...instead, I'll go for a walk/jog or got on my elliptical.
CHART 5
Another very important chart. It works like chart 3, but for the lower body. We'll do this on Wednesday.
Print!!
************************************************** ************************************************** ************************************************** ***********************
http://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifDAY 1http://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gif MONDAY
BULIDING YOUR UPPER BODY CHART!
You will ONLY work upper body on Monday, which consist of 5 musle groups: Chest, Shoulders, Back, Triceps and Biceps. You will choose 2 exercises for each mucles group. The exercise below are the ones that I chose for my workout, so I will start filling out the first column on my chart with these exercises. I will also print examples of each exercise, so when I'm actually working out I'll know what dumbell press, fly and raises are. See the below link for more examples of exercises:
http://sparkpeople.com/myspark/ex/all_exercises.asp (http://sparkpeople.com/myspark/ex/all_exercises.asp)
The below is an example of how to fill out the chart with your chosen exercises. You start with your lightest weight (your warm up) and increase your weight. Your reps will decrease as you increase your weights until you get to your maximum intensity level. You will continue with the same exercise all the way through for that musle, with a 1 minute rest period inbetween reps... except for the final rep. You will not have a rest period when you change to the final exercise and rep.
The ACTUAL column you will fill out once you do ur workout so you'll know if you have to decrease or increase weights. You'll use the Actual from your last workout to fill out your chart for you next upper body session. Question are welcome!
http://i15.tinypic.com/6h5qu04.jpg
************************************************** ************************************************** **********************
http://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifDAY 2http://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifTUESDAY CARDIO
I know most of you were already working out and have workout DVD, or goes to the gym to workout. Today you can do any cardio exercise for 20 min, but try not to include any strength/resistant training in your routine. Your upper body needs to rest from yesterday's workout and you don't want to work your lower body or abs because that is for Day 3. Just sweat sweat sweat, strengthen your heart and burn those calories.
For the beginners and those that don't have any DVDs, gym membership or exercise equipment, you can work out to the below online 20 minute routine.
You'll have to register to view the full video....registration take about 3 minutes! See registration link below:
Register
http://reachfitness.tv/register.asp (http://reachfitness.tv/register.asp)
Video
http://www.reachfitness.tv/videos/cardio20_fullvideo.asp (http://www.reachfitness.tv/videos/cardio20_fullvideo.asp)
************************************************** ************************************************** ************************************************** *********
http://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifDAY 3http://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gifhttp://forum.blackhairmedia.com/smileys/smiley10.gif WEDNESDAY LOWER BODY
http://i19.tinypic.com/4v3smmo.jpg