It’s been 12 Weeks since I started Body for Life. Can you believe it? I can’t. Here is all the things I want to tell you about it and show you:
- Two things I crave & enjoy now since starting Body for Life. First one, I love the color pink. I don’t get it. I have always been a tomboy (still live in jeans and tshirts). Pink was my least favorite color. But now I own a couple pink tank tops, a pink sweatshirt, and some awesome pink Nike Frees (I’m completely in love with these shoes).
- The second craving is chocolate. I have never been a sweets person. Let alone chocolate. If I ate chocolate, it always had to be white chocolate. Now I can’t suck up enough Vega Sport chocolate Protein Powder (and not because of the protein, but because of the chocolate). What gives? I also love indulging in a piece of chocolate for dessert.
- I am definitely stronger and gained endurance.
- Those people featured on the Body of Life before and after photos had to do more lifting than what is required on the program to get where they got. There is no way they did that huge of a transformation in 12 weeks sticking exactly to the Body for Life program. They either added more lifting days in their regimen, are a very small percentage of the population that did obtain those results or entered the challenge multiple times using the before pic from the first challenge and resulting with the most recent pic as the end.
- But don’t get me wrong, you do see positive results.
- It takes women about 6 – 8 weeks to finally see positive results. My biceps was the first thing I saw. And I couldn’t stop showing it off. I still can’t stop showing it off. Want to see?
- I learned this program works well if you are a busy mom or person with limited amount of time. The days you do the upper body workout takes the longest to complete.
- I found that I love lifting. And could definitely see taking a gander at power lifting.
- I definitely found out that a strong core is everything. It is the powerhouse to increasing that strength and endurance. **this is my #1 lesson learned from doing Body For Life**
these are only some of the exercises listed that I completed
- I learned that I am not a runner. I have no desire to run a 10K or a marathon for PR (mud runs are different – for fun and beer).
- But I did find that I increased my endurance in running. In the beginning, I could only run continuously for 1-min. And that was tough for me. But now I can run continuously 5-7 minutes with no problem. And when I take a break, it only needs to be 30-seconds before I can quickly pick up my pace again.
- I did find that I love doing HIITs, Tabatas, WODs or any other 20-min cardio that makes the workout fun. I’ve done several of Fit in Heel’s at-home workouts for my cardio sessions. Katy packs in a great workout. And I can jump rope pretty good now. No double unders yet.
- I found the Nutrition Guidelines from Body for Life didn’t work for me. For some reason I just couldn’t get a clear picture of what I was supposed to eat, how much, etc…
- A trainer told me to read the Abs Diet for Women for nutrition after I almost passed out at Boot Camp because I wasn’t eating enough. The Abs Diet is wonderful to use as a nutrition guideline. Made myself a superfood tracker and I just highlight to make sure I am eating 2-3 servings of superfood in each meal.
- My calorie range calculated via Abs Diet was 1440 calories per day.
- I did not get the abdominal workout I was looking for with Body for Life (didn’t feel the Delayed Onset Muscle Fatigue – DOMS – I did with the rest of the regimen.). So I added the Abs Diet for Women workout into my regimen.
- I finally understood the term, “Abs are made in the kitchen”. It means no matter how much you work your abdominal muscles, if you don’t eat a lean diet then you won’t see that 6-pack.
- Let me suggest you read #9 again. Twitter #plankaday peeps.
- I still have a ways to go before I hit my goal to Rock a Bikini by Summer.
- I finally understand why a high-protein diet is essential if you are body building. And why so many of you are eating protein snack balls and protein pancakes.
- And I am glad I found Peanut Butter is a superfood.
- And that drinking Chocolate-Peanut Butter Smoothies is encouraged.
week: ? | week: 4 | week: 12
Body Building (addition to BFL)
- Two and one-half weeks until the finish of Body for Life, I increased my strength training to 5 times a week and cardio stays at 3 times a week with a free plan from BodyBuilding.com. It works out sections of your body separately. For instance, BFL requires you to do the upper body portion in one day. This plan breaks up the upper body exercises – shoulders/chest one day, biceps/triceps another day, etc…
- And I am really noticing the difference I’ve been wanting within these last couple of weeks.
- And I found that the desired results I am looking for require working out everyday with Sunday’s off.
- It means dedication. I work out anywhere from 40min – 1hr per day.
Qs & As
- Why did you add more to the program? Because my whole goal is to “see my abs by summer” (before I turn the big 40). And summer is fast approaching. I wanted to make sure I meet my goal. So that meant adding to my program to make sure I will meet my goal.
- How did you calculate your BMI and Body Fat? I used the Omron Fat Loss Monitor to track changes. It seems like an effective tool. Although, I don’t know how holding handles to a machine gives you the right results. But I did it the old school pencil and paper way. The results came out pretty similar!
- Did your keep track of your meals? Most of the time. I used a spreadsheet I created and/or used My Fitness Pal (the latter gives you a graph representation of the carb/protein/fat ratios of your diet).
- Did you take any supplements? The only two nutritional supplements I used were
Vega Health Optimizer (meal substitution) and the Vega Performance Protein (post-workout protein).
Changes/Weight from the Body for Life
- I stand taller and more confident (see #9 – its really true).
- I did NOT lose any significant weight. I actually gained a bit (due to muscle gain) then my weight evened out again. But my weight only fluctuated within a 2-3 pound range.
- If I did track #15 religiously, than maybe I would have lost a few pounds. I did manage to eat clean. But with my family’s meal plans and certain parties, it wasn’t always simple to keep the carb/protein/fat/calorie ratio. And I am okay with that. I think the beer is to blame.
- However, my clothes fit way different. I need to go shopping for smaller size pants. Because I have toned my waistline and lower body. And the pants just don’t fit like they used to. My butt fits differently in my pants, too (for the better).
- Overall, I lost 3 inches in my waist and 8.7% Body Fat! That was an awesome motivating end statistic to discover.
- If you need a weight lifting program to get you started, then Body For Life is a good place.
- It was not the body changing program I thought to believe. But it was a life changing program for me. I definitely see myself lifting weights for a long time to come.
- You don’t need to buy the book. You can find everything you need on the Body for Life Website.
- I did not like the taste of EAS Sports and Nutrition Line. So, I couldn’t participate in the Body for Life Challenge.
- My biggest challenge: nutrition. Even though I eat well. When you start calculating your carbs – it can be an eye opener. And the beer doesn’t help.
- It helps to have a support group and your family behind your goal. Makes things way easier. I now hit the gym with a coworker. We keep each other accountable.
- I am going to keep following my BodyBuilding.com weight plan with Laura Bailey (#23).
- I am going to practice clean eating to the max!
- And will update the Timeline results when summer hits (in another 6-8 weeks)
The findings expressed above are that of my own opinion.