This coming Sunday will mark the end of week 8 of BFL! This means I have 4 1/2 more to go!!! I have noticed some big changes in my upper body but these legs really need to shed some fat pronto!
So, I have been getting some questions about Body for Life and I am sorry I haven't been answering them. I have been really busy...this whole thing is like a second job. Plus we are trying to work on the house...third job.
Well, Body for Life is a book by Bill Phillips. you can check out the BFL
website as well.
BFL is both a diet and exercise program. For the diet, you are given a list of authorized foods (you can find this list on the website). You eat 5-6 times per day. Each meal should include a protein the size of the palm of your hand and a carb the size of your fist. You can also add veggies and should include healthy fats in your diet. For the workouts, you lift weights on Mon, Wed and Fri and do 20 minutes of HIIT on Tues, Thurs, and Sat. Sunday is a free day, on which you do not workout and you can eat whatever you want.
What I have been doing:
I mostly follow the list of authorized food. Probably 85-90% of what I eat is on that list. Extras include mainly unsalted nuts, almond butter and certain fruits that are not on that list. For my carbs I eat oatmeal, whole wheat bread, whole wheat tortillas, fruit and occasionally rice. I stay away from pasta and potatoes. My list of common protein sources includes 1% no-salt cottage cheese, plain 0% Greek yogurt, chicken, fish, egg whites and EAS 100% whey protein. My cheat days have been more like cheat meals. I allow myself 1-2 cheat meals a week, depending on the cheat. For example, one week I had a small bowl of wonton soup and a medium serving of soft serve ice cream (and sprinkles of course). I counted that as 2 cheat meals for the week. On a different week, I had 1 cheat meal, a birthday dinner with my hubby and his family (filet mignon, mushrooms, grilled zucchini and squash, salad and dessert). I haven't had any alcohol and I drink TONS of water.
For my HIIT sessions I have been doing the stairmaster a lot due to my neck injury. It doesn't put a lot of bouncing pressure on the neck. I have also used running as my HIIT, both indoors on the treadmill and outside.
I feel like a new person already! My hubby has noticed a huge change in me in the last 7-8 weeks, both physically and emotionally.
I think it is an awesome program and I would definately recommend it to anyone. It is nutritionally sound, doesn't make you feel deprived and the workouts are designed perfectly.
Please feel free to ask me any questions about the program and I promise I will do my best to answer them in a timely fashion. =)
Here is my back "after" (this is my fav shot but the bathing suit not being tied correctly kills me):
Here is my side "before":
And "after":
Choice #1 (I think this is a decent overall pic. It is one of my favorites because of the chest and arm tone):
Choice #2 (Decent overall as well. Legs look a little more tone and arms still look muscular):
Choice #3 (I think my arms look the biggest (in a good way)in this pic):
Choice #4 (This is my husbands favorite. He likes that hair is not covering my face and he think my posture looks most feminine. He also thinks my legs look slimmest here. I like it but I think I look the least muscular in it):
Choice #5 (I think this is the best face/hair shot and body looks decent overall. Some muscle tone but definatley not the most arm/chest muscle):
Week 6 (a little less dreaded):
Out on a boat with the hubby during week 8: 
I am really hoping to see something great at weeks 10 and 12! I'll keep you updated. =)