Body for Life.

[k_21]

Hi everyone,

Wanted to post some thoughts/questions etc. I’ve
been back to training since start of last year. However,
my training has been very sporadic. I mean only 3 days
a week when ideally I like to hit the gym 4+ days.

Anyway, I’ve been following body for life and have had
good results in 2008. I lost 2cm’s on my gut within 3months

or so. Not quite a dramatic metamorphosis as stated in the book.
I’m starting back up from today (as I’ve been on holiday for

the past 4 weeks. As you can imagine I’ve lost size and put
on about 2kg’s after eating LOTS during this time) and

wanting to transform my body within six months. My biggest
area of improvement needed is my gut. So as to melt the fat to
show my six pac.

I’m about 5’8” currently 72kg’s. As with most guys here I
want to put on more muscle and get rid of my gut!! I’ll post
my progress as I keep on this programme.

Anyone else who's tried and tested 'body-for-life' will be good
to hear your thoughts.

All opinion/thoughts/advise/motivation welcome

Thanks
Devante.[FONT=&quot]
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[Kyle Aaron]

Could you tell us about the programme?

 

[k_21]

Could you tell us about the programme?

Sure mate,

The programme consists of 5 days of training.

It would go like this.

Monday / Wednesday / Friday Upper body full workout. Each consists of 6 sets.
Tuesday / Thursday / Sat cardio work out.


So for example it would go like this:

Flat bench.
Set 1 - 12 x 30lbs, 60sec rest
Set 2 – 10 x 35lbs, 60sec rest
Set 3 – 8 x 42lbs, 60sec rest
Set 4 – 6 x 45lbs, 60sec rest
Set 5 – 12 x 30lbs, no rest
Set 6 – 12 x 15lbs (this set I would do as recommended Flies). 2 minute rest here & then start on seated shoulder press.

This will be the method for the other upper body parts. Upper/lower same principal. After each session (upper/lower) the next day will be cardio. The alternate week Monday would start with Lower body. Thus each week upper or lower body would get 3 workouts per week and 3 cardio sessions a week.

Thanks

 

[Kyle Aaron]

Weird. Why wait a week between upper and lower body workouts? Why the complicated reps and weight numbers?

 

[k_21]

Weird. Why wait a week between upper and lower body workouts? Why the complicated reps and weight numbers?

The justification is "high-intensity effort produces
the best results".

Also clarification there's one lower body work out
on the wednesday if starting with lower body on
a Monday. So the alternate week there would be
an upper body session on the Wednesday.

Eg:

Week 1
Day 1 Upper body
Day 2 Cardio
Day 3 Lower body
Day 4 Cardio
Day 5 Upper Body
Day 6 Cardio
Day 7 Rest

Week 2
Day 8 Lower Body
Day 9 Cardio
Day 10 Upper Body
Day 11 Cardio
Day 12 Lower Body
Day 13 Cardio
Day 14 Rest

I hope that's a bit more clearer.

Thanks.

 

[Gauche]

Good luck with your program. Sounds like you would tire your muscles out rather then building them. I would go with the PTC method... wish I found that years ago when I needed it. When its simple its easier to stick too. Does that program cover your diet too?

 

[katie]

I followed BFL for about 3 12 week challenges before I outgrew the program.

for those interested, the weights program is here
Body-for-LIFE Weight Training

Both the weights/cardio program and the eating guidelines were a great intro for me into the basic principles of how to gain muscle, lose fat etc.

As a newbie I found it to be a great program but I guess, in the end I found it a little boring. I especially didn't have much motivation to do HIIT 3 times a week!
Also I couldn't really do it when I wasn't training in a gym, as there's a lot of gym equipment needed.

all the best with it though

 

[k_21]

Good luck with your program. Sounds like you would tire your muscles out rather then building them. I would go with the PTC method... wish I found that years ago when I needed it. When its simple its easier to stick too. Does that program cover your diet too?

Actually what I like about BFL is that it's
time specific. Only takes 46minutes a
session. I HATE staying in the gym anything
more than an 1hr MAX.

Also I like how it's a total upper or lower body
work. I HATE doing 1 or 2 muscle groups a
day kinda thing.

Anyway, I haven't give it a 100% go in the past
so this time wanting to stick to it and see the
results. Yes it covers diet as well (thought me
a lot when I read it. This was/is my biggest
weakness.. eating right..).

If I'm brave enough I'll even post before after
shots.

Thanks all.

 

[Gauche]

Diet is like the biggest thing so once you have that discipline you cant go wrong. I think its PTC newsletter #37, read that! Really makes you look at yourself and think "How much do I really want this?" Massive inspiration!

 

[k_21]

Diet is like the biggest thing so once you have that discipline you cant go wrong. I think its PTC newsletter #37, read that! Really makes you look at yourself and think "How much do I really want this?" Massive inspiration!

Hey man,

I've been searching for newsletter but
can't seem to find it.

Please post a link if you may??!!

Thanks
Devante.
P.S. This week easing into my new
programme. 1st March it all starts!!

 

[Gauche]

Hey man,

I've been searching for newsletter but
can't seem to find it.

Please post a link if you may??!!

Thanks
Devante.
P.S. This week easing into my new
programme. 1st March it all starts!!

PTC NEWSLETTER, Issue # 37

Good luck. I'm not trying to loose weight but I still read it and was inspired

 

[TGM]

I had a read through the book, it's garbage IMO. Reads like a self help book. There is some good information in there, but alot of it is also wrong, and following his program is a waste of time when there are much better resources out there.

Some highlights from the book:

The guy divides food into three groups: Proteins, Carbohydrates, and Vegetables.

The lower body routine uses leg presses, calf raises, leg curls, and lunges.

The fact that he's getting novices to do a split routine in itself...

No mention of progression in weight training, no mention on how to choose starting weights.

Most of the "main" exercises listed are actually assistance exercises. No mention of deadlifts or power cleans.

He spends two pages telling you that you need to buy his supplement in order to have a healthy diet, and then tells you where you can buy it from.

Apparently the squat is just for quadriceps and the bottom position is two inches above parallel.

Dunno if I should be posting this link, but have a look for yourself: RapidShare: 1-CLICK Web hosting - Easy Filehosting

If you want to get strong you're much better off doing SS or PTC's program. If you want to lose fat HIIT or METCONs plus weight training would probably be better.

EDIT: Sorry if this is a really harsh review of the book, but you can spend your time much more productively. Have a serious look at the PTC stuff, or maybe even crossfit.

 

[k_21]

I had a read through the book, it's garbage IMO. Reads like a self help book. There is some good information in there, but alot of it is also wrong, and following his program is a waste of time when there are much better resources out there.

Some highlights from the book:


He spends two pages telling you that you need to buy his supplement in order to have a healthy diet, and then tells you where you can buy it from.

Hi mate,

Yes I agree with you that he 'promotes' his
EAS suppliment with no shame!!! And I guess
(personally) I expect this with any book, DVD
etc. They will promote sometihng within the
content to get more sales.

All in all I'm going to have a crack at it and see
what happens. Worst case my eating will get
better...

Thanks for your comments.

Devante.

 

[Gauche]

EDIT: Sorry if this is a really harsh review of the book, but you can spend your time much more productively. Have a serious look at the PTC stuff, or maybe even crossfit.

Wish someone said that to me a few years ago!

 

[k_21]

So my 12 weeks of starting my programme was up
last week. Here are my thoughts and results.

Firstly, out of the 12 weeks total I had missed
about 10 days all up. So I ended up extending
it for another week to just cover off the missed
sessions. Had a fitness test last week at my gym
and here is the overall position.

Lost 2kg's (my belt feels loose!! Yay!). Left arm has
increased in size by 1cm & right by .5cm. Measurement
around hips have also increased 1cm. BMI still at 24
though.

So no MAJOR improvements other than the amount
of weight I can move.

Started off with barely able to move 20lbs (bench press)
now can push to 50lbs each hand dumb bell bench for
the 4th set of 6 reps.

All in all I'm very happy. Not by the gains or losses but
just the mental attitude of waking up in the morning and
being able to say I worked out last night. Good on me!

I also realised this is 'for life'. If I want to have a wash board
abs I need to work at it!

Biggest thing I learnt from this experience was:

- If you dedicate yourself you can get to the end.
- There's more will power left that I haven't even touched.
- If you fail (miss a day of training or what ever) acknowledge
it and get back on the same road without beating up on yourself
too much.
- Don't compare your progress to others; just to your previous self!

Finally thanks to all the guys/gals on here who have
diligently answered my 'novice' questions.

The journey has only begun.

Thanks
Devante.

 

[Ben]

I assume you did the body for life program Devante?

Where to from here?

 

[k_21]

I assume you did the body for life program Devante?

Where to from here?

Yes I did the 'body for life' program.

I am going to stick with it but just vary
the exercises.. for life!

Suggestions are welcome though.

 

[Ben]

Best lifts?

 

[Christian]

Looks like shit personally...

How hard is it to squat, press, bench and deadlift? And eat whole food...

There is no secret to it consistancy will get results..

 

[k_21]

Best lifts?

OK so here are my best lifts to date. Just keep
in mind that the 'best' I'm talking abot is on the
4th set when the weight is at maximum load.

Upper Body
Flat bench - 55lbs x 6 (DB's)
Seated Shoulder Press - 30lbs x 6 (DB's)
Lat Pull Downs - 120lbs x 6
Lying Tricep Ext - 15Kg's x 6 (BB)
Preacher Curls - 22kg's x 6 (BB)

Lower Body
Squats (unassisted) - 65kg (+bar??) x 6
Lying Ham curl - 55lbs x 6
Standing Calf Raises - 160lbs x 6

Thanks
Devante.
P.S. I'm at 68kg's at the moment (No 6pac yet).