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This is a list of questions that get asked most often on the Body for Life Women's Club. If you don't find the answer to your question here, ask it at the club and we'll get the answers for you.
Where can I get more
information about BFL?
When can I expect to see results?
I keep seeing
posts about body fat percentages. What is that and how can I find
out what mine is?
My body
fat is so high! How low can I expect it to get if I follow the program?
What do
you mean you lost 5 lbs of fat and gained 3 lbs of muscle - how did you
figure THAT??
Why do I need to drink so much water? Can I drink
something else?
Nutrition & Supplement Questions
Where
can I get the recipe for those Fool Yourself Cookies I hear about so often?
Can I do
the Body for Life program without the supplements?
Do I have
to take all the supplements recommended by BFL? What do they do?
What supplements do most
women take?
Where's the best place to buy supplements?
I hate
the taste of the shakes. How can I learn to use them?
I need
some food suggestions to keep my meals from getting boring.
What is Udos? What is flax seed oil?
Which is better oil or capsules?
Now I
know what Udo's/Flaxseed Oil - How do I take it?
What form
of cheating constitutes a cheat day? Take in more calories, carbs, proteins
or fats and sugars?
Help! I
stepped on the scale after free day, and I’ve gained 5 lbs.! What
did I do wrong?
What's
the difference between Myoplex and protein powder?
How much
protein/carbs should I look for in a meal replacement bar?
How many calories should
I eat?
What is this psychotic 10 day
end-of-challenge diet that I've heard of?
20 minutes of
cardio just doesn't seem like enough, can I do more?
What is the
difference between the 20 Minute Cardio Solution and HIIT (High Intensity
Interval Training).
I need to lose
weight in my stomach, hips and thighs. What exercises can I do to
speed things along?
One side
of my body is weaker than the other. I don't want to become lopsided.
What can I do?
My hands/wrists
aren't strong enough to hold the weights I need to be lifting. What
can I do?
My stomach is
really big, can I do more ab exercises?
I need
to change up my routine, where can I find out about other exercises to
do?
How do
I keep motivated to follow the BFL program?
Things
are really tough right now. I'm thinking of quitting and starting
again when things get better.
I get such
cravings before my period, what can I do?
I'm so embarrassed.
I was doing my cardio and I peed a little - YUCK, GROSS, SICK - I'm too
young for Depends! Now what do I do??
Q. Where can I get more information about BFL?
A. First, go to the Body for LIFE
Website. This is Bill Phillip’s Official site for the Body
for Life Challenge. The site is full of tips, interviews, pictures,
and information to help get you started. Additionally, you can purchase
the best selling book “Body for LIFE”
by Bill Phillips.
Q. When can I expect to see results?
A. Most people see results between weeks four and six, but many people,
especially those who have a substantial amount of weight to lose, do see
results much quicker and those with less body fat to lose don't see results
until week 7 or 8. The key is persistence, and sticking to your plan.
Don’t cheat – the only loser will be yourself. Staying power and
determination are essential to your success on this or any other program
that you might try.
Q. I keep seeing posts about body fat percentages. What
is that and how can I find out what mine is?
A. The best and most reliable way to get your body fat measured is
using calipers. I recommend you contact your gym and see if a trainer
there will do it for you. (Most gyms do this for members at no charge.)
Make a note of your measurement, and have it checked every 4-6 weeks, and
try to have the person do it each time. Hydrostatic weighing is also
very accurate, but can be very expensive! Bioelectrical impedance
is also popular. You may have heard of the Tanita Scale, which uses
this method to indicate your body fat. Most reports that I’ve heard
from individuals who have purchased the scale indicate that it is not very
reliable. Neither is the method used by many gyms which requires
you to hold or stand on a device to record your body fat. My recommendation
is to stick with the caliper method!
Q. My body fat is so high! How low can I expect it to get
if I follow the program?
A. Many women immediately get upset when they get the results of their
body fat analysis back the first time. It is not unusual for an average-sized
woman to see results that are in the 27-33% range. Here is a link
that will give you a good idea of what good and excellent body fat percentages
are, based on your age: http://www.bodytrends.com/fatscal.htm
Most women on this program are satisfied with results between 18-22%. It is important to remember however, that if you have more than 25-30 lbs. of fat to lose, it may take additional 12-week challenges to achieve your body fat goal.
There are several bodyfat calculators available online, but they are not necessarily reliable. A few that you may be interested in trying are:
http://www.healthcentral.com/cooltools/CT_FitorFat/bodyfat1.cfm
http://www.biofitness.com/bodyfat.html
Q. Why do I need to drink so much water? Can I drink something
else?
A. Water is the most essential thing you can put in your body during
weight training and cardio. It’s even just as important if you’re
not exercising! I recommend you go to the following link, which explains
the importance of drinking water very clearly: http://members.aol.com/SaveMoDoe2/importance.htm
If you are drinking tea or coffee (even if it is decaffeinated), you need to drink one cup of water for every cup of coffee or tea consumed, as both beverages have a diuretic effect on the body. You may find when you first increase your water consumption that you initially feel bloated or feel like you are retaining water, but as your body adjusts to being sufficiently hydrated, the bloating will decrease.
Q. What do you mean you lost 5 lbs of fat and gained 3 lbs of
muscle - how did you figure THAT??
A. This is easy once you know your body fat - so go get your body fat
test done, we'll wait. ... waiting... you're back? Ok:
Step one: % Body Fat x Scale Weight = FAT WEIGHTReturn to Top
Step two: Scale Weight - Fat Weight = LEAN BODY MASS (i.e.: )
Step three: Fat lbs lost - Scale lbs Lost = MUSCLE LBS GAINEDDay one:
Step one: 34% x 180 = 61.20 lbs of FAT WEIGHT
Step two: 180 - 61.20 = 118.80 - Lean Body Mass+ (the + being bones, water, veins arteries, snot, etc.)Day 82:
Step one: 26% x 163 = 42.38 lbs of FAT WEIGHT
Step two: 163 - 42.38= 120.62 lbs LBM+Step three:
Fat lbs lost: 61.20 - 42.38 = 18.82
Scale lbs lost: 180 - 163 = 17
18.82 (fat loss) - 17 lbs (scale loss) = 1.82 lbs of muscle gained.
Q. Where can I get the recipe for those Fool Yourself Cookies
I hear about so often?
A: Right here:
Fool Yourself Cookies Recipe:Return to Top
1/2 banana, mashed
1 TBSP Peanut Butter
1/3 cup Oatmeal
1 pkg. Swiss Miss No Sugar Added Hot Cocoa
1/4 tsp. Baking Powder (NOT soda)
1/2 scoop protein powder
Mix all ingredients thoroughly and drop by spoonfuls onto baking sheet. Bake at 300 degrees for 10 minutes.
Makes 6 cookies, which equals one MEAL (one serving carb/one serving protein).
Q. Can I do the Body for
Life program without the supplements?
A. Many people have had success with the BFL program without using
supplements. However, keep in mind that supplements can be beneficial
to you for many reasons:
1) meal replacement shakes and/or bars take away the guesswork involved with meal planning;Return to Top
2) thermogenic supplements can be beneficial in helping to burn fat during cardio excercises;
3) creatine and HMB can help the muscles to recover quickly from training and they also aid in muscle growth, which is essential for fat burning;
Q. Do I have to take all the supplements recommended by BFL?
What do they do?
A. EAS does not require you to use
only supplements made and/or distributed by EAS
and NeoElite Nutrition. Supplements made by other manufacturers –
even competitors – may be used in this program, provided they do NOT contain
Ma Huang (also known as Ephedra or Ephedrine). Many companies make
thermogenic supplements that are Ma Huang-free, and
many also make comparable creatine/HMB products. The best thing to
do is shop around for the best prices and make sure that if you use a non-EAS
product, you are getting your money’s worth. Check the history and
quality control standards of competitors.
Briefly, the EAS supplements that BFL
recommends are:
1) Myoplex Lite is a meal replacement shake that is designed to “include protein, vitamins, minerals, and other essential nutrients your body needs to maintain muscle tissue while you reduce calorie intake and optimize fat burning.”EAS Recommended Use:
For a rich, creamy shake, combine the contents of each packet with 10 to 12 oz of cold water or skim milk and thoroughly mix in a blender or shaker for 45 seconds. Use 2 to 3 servings daily.
2) Betagen is a formula that combines HMB (ß-hydroxy ß-methylbutyrate monohydrate) and Creatine along with the amino acids taurine and glutamine. It was designed to:
· Increase Lean Mass and Strength
· Suppress Muscle Protein Breakdown Following Exercise
· Enhance Muscle Energetics and Recuperation
EAS Recommended Use:Return to Top
As a dietary supplement, add 1½ teaspoons to 4 oz of water or juice, and stir/mix until dissolved. Or add a serving of BetaGen™ to your favorite protein drink or nutrition shake. Use 3 servings daily. Do not exceed recommended serving.Note for Women: Some women feel this is too much creatine. Instead, try using just 1 or 2 servings daily.
Q. What supplements do most women take?
A. Most women on the Body for
Life program use Myoplex Lite and Betagen.
Q. Where's the best place to buy supplements?
A. There are many places you can buy your supplements, both online
and from your local nutrition store. A few recommended web sites
to purchase your supplements from are:
http://www.vitaminworld.com
– they can also be found in many shopping malls around the country, and
have a store locator on their web site to help you find the location nearest
to you. They offer their own brand-name of products, and all are
comparable to EAS, but are much cheaper.
If you really want to save a buck or two, check out Vitamin World’s “Precision
Engineered” and “Body Fortress” brands.
Return to Top
Q. I hate the taste of the shakes. How can I learn to use
them?
A. You have two choices: Drink the shakes, or don’t drink the shakes.
There is no written rule that says you must use them, however much of the
reading I have done on the subject of meal replacement shakes indicates
that they are extremely beneficial to your body, as the drinks are usually
well-balanced and are processed quickly – no long digestive process with
shakes!
At first taste I dumped them, but after about 4 weeks of being on the program I decided to try them again and they weren't as bad as I thought. You can try jazzing them up a bit with recipes and suggestions that can be found at the BFL Recipes Club. Additional ideas can be found at the Body for Life home page.
Q. I need some food suggestions to keep my meals from getting
boring.
A. The Body
for Life Recipes Club has some great ideas. There are tons of
meal ideas here, and new recipe submissions are always welcome. There are
also recipes at the Body for Life
website.
Keep in mind that when doing a bodybuilding program, a simple diet is best. We are consumed (no pun intended) with the idea that variety is the spice of life, when in truth, the desire for variety can cause us to trip up on our nutrition program. Create variety by using different spices, rather than cooking a wide variety of recipes and types of food. My recommendation is to save the fun and fancy foods for free day, when you will appreciate and enjoy it so much more.
On this program, get out of the habit of eating for entertainment – except on free day, of course – and instead, focus on eating to fuel your body so that it develops into an efficient fat-burning machine.
Q. What is Udos? What is flax seed oil?
A. Udo's stands for “Udo’s Choice Perfected Oil Blend,” which is a
blend of essential fatty acids that are very important for you to have
– in other words, good fats, like the ones found in fish. It would
be next to impossible for you to get enough EFA's in a normal diet unless
you eat fish 3x a day. When you eat a low fat diet your body will hold
on to any fat you have unless you are getting enough EFA's. The Udo's (or
any type of EFA) can actually HELP you lose weight. Dr. Udo Erasmus, creator
of Udo’s Choice Blend, suggests taking at least 1-2 TBSP per day with a
meal. In his book “Fats that Heal, Fat’s that Kill,” he recommends
1 TBSP per 45 lbs. of bodyweight per day. For a 135 lbs. woman, that
is 3 TBSP each day.
To see a letter to Raylene from an Udo's Spokesperson regarding the benefits of Udo's
Q. Which is better oil or capsules?
A. Oil is definitely better than capsules. In order to receive the
same nutritional value as one tablespoon of oil, you have to take 14 capsules
of most average EFA or flax seed capsules per day! The oil is a much
better value and is a lot easier to swallow than 14 capsules.
Q. Now I know what Udo's/Flaxseed Oil - How do I take it?
A. I love to mix 1 tbsp of Udos OR flax seed oil - either one
- with my fat free thousand island salad dressing. It makes it much creamier
and I can NOT taste it. I used to mix it with fat free ranch but it turned
it yellow and although it tasted good - I couldn't do the yellow... :)
I also mix Udo's OR flax seed oil with tuna - the kind that's packed in
water ya know? Well, take out the water and add the oil and it's like tuna
packed in oil. And the tuna taste definitely overpowers the oil.
I also mix Udo's OR flaxseed oil in my shakes - but I can taste it. It
doesn't really ruin the flavor, but I know it's there...
Other suggestions include:
"I absolutely LOVE to drizzle my flax oil on my baked potato, then sprinkle with ff parmesan cheese. MMMMMM It is so good I even swipe the leftover oil/cheese mixture off the plate with my finger" and "mix it with a tablespoon or two of grapefruit juice in a glass and drink it down...no problem whatsoever....can barely even taste it and what i do taste tastes just fine"
Q. What form of cheating constitutes a cheat day? Take in more
calories, carbs, proteins or fats and sugars?
A. A cheat day just means you eat what you want, when you want, and
don’t worry about it. If you crave Doritos, eat Doritos. If
you crave a slice of cheesecake, then eat a slice of cheesecake!
The theory behind Free Day is that your metabolism plateaus throughout
the week. When you give yourself a day of “bad” eating, you normally
ingest more sugars and starchy carbs than what your body is accustomed
to. This results in an upset in your metabolic rate that results
in an increase in metabolism that lasts for several days after free day
before tapering off again later in the week. Every week on free day,
you are basically kick-starting your metabolism all over again.
Q. Help! I stepped on the scale after free day, and I’ve gained
5 lbs.! What did I do wrong?
A. You didn’t do anything wrong. What you are seeing is water
retention as a result of the “carb loading” you probably experienced on
Free Day. The number one thing you did wrong was weigh yourself after
Free Day – that is a no-no. The best time to weigh yourself is once
a week, the morning of Free Day – not the morning after. Don’t worry
– as soon as your body realizes that your diet is getting back to
normal, you’ll get right back on track. There is an excellent article called
"Why
the Scale Lies", written by Renee Cloe who is an ACE Certified
Professional Trainer.
Q. What's the difference between Myoplex and protein powder?
A. Myoplex is a meal replacement drink manufactured and distributed
by EAS, which has an adequate amount of
carbs, protein, fat and vitamins and minerals. It is an entire meal
in a tasty drink! Protein powder is strictly whey protein in a powdered
format that can be mixed with milk or water to make a drink – it is also
very low in carbs. EAS makes a protein
powder, and so do many other reputable companies. If you want to
use protein powder in addition to your meal replacement powder, the best
thing to do is to try several different powders until you find one that
has a taste that you like.
Q. How much protein/carbs should I look for in a meal replacement
bar?
A. Myoplex Lite is a good meal replacement bar. If you want to
try something different, look for a bar that has a balanced ratio of carbs
to protein, and is low in fat. Steer clear of bars that are high
in carbs and low in protein – a bar that is high in protein and low in
carbs (such as Pure Protein) is a much better choice.
Q. How many calories should I eat?
A. You absolutely must visit this site Why
the Body for LIFE Program works by John P. Hussman, Ph.D., MSEd.
Hussman outlines for you exactly why the Body for Life program works, and
how to determine your caloric intake and everything.
The best thing, however, is to stick to Bill’s recommendation of a portion of protein and portion of carbohydrates for each meal, and a portion of veggies at least twice daily. A portion of protein is the size of your palm, and a portion of carbohydrates is the size of your fist.
Here is a brief overview of how to figure out how much to eat. This came from EAS directly!Return to TopTo determine your daily caloric intake, take your current body weight and multiply by:
· 8-10 if you are mostly interested in losing body fat
· 12 if you want to gain muscle and lose fat
· 15 if you want to gain muscle
(Example: 140 * 10 = 1400)You will want to consume calories in the following format: 40% from protein, 40% from carbs and 20 % from fat. Using our example:
· 1400 * .40 = 560 calories from protein
· 1400 * .40 = 560 caloris from carbs
· 1400 * .20 = 280 calories from fatThen convert these figures to grams:
· 560 / 4 calories per gram = 140g of protein
· 560 / 4 calories per gram = 140g of carbs
· 280 / 9 calories per gram = 31 g of fat
(The above is a daily total)Now break it down per meal (Since the Body for life program requires 6 small meals, I used six. To get your per meal grams do the following – divide by the number of meals you eat per day.
· 140g /6 = 23g of protein per meal
· 140g /6 = 23g of carbs per meal
· 31g / 6 = 5 g of fat per meal
Q. What is this psychotic 10 day end-of-challenge diet that
I've heard of?
A. About the diet: I created it based on some advice that was given
to me from the personal trainer to a former EAS Grand Champion. This
plan should be effective for a woman who's current weight is between 135-145
lbs., who wants to lose 5-10 lbs. of bodyfat and water for the final two
weeks of a 12 week program. A woman who's weight is greater than
145 lbs, will need to increase the daily caloric intake accordingly and
likewise, a woman below 135 lbs would need to decrease caloric intake.
This a 1300 calorie-a-day diet, and has a nutritional ratio of 70/20/10
(70% protein, 20% carb and 10% fat). The portions for this diet were calculated
using a nutritional software program, and the measurements and portion
sizes must be followed exactly to ensure that your body receives the full
benefit of the program.
14 days before your final day, begin the diet...you will follow it for days 1-11, being sure to follow it as consistently as possible -- it's boring I know, but effective. Drink 2-4 MORE glasses of water each day than what you are used to. It is important that you eliminate ALL dairy for the entire two weeks, AND you don't get a free day either. Omitting all dairy (casein proteins) will help to thin out your skin, thus enhancing the appearance of the cuts and striations in your muscles.
On day 12, You will begin to carb load. Eat 3 or 4 servings of protein and 8 or 9 servings of carb and two veggies for days 12 and 13. Drink less than HALF of your usual water intake. STILL no dairy.
On day 14, begin the day with a KICK-BUTT cardio workout, and then follow with a weight training workout that will include ONE type of exercise for EACH muscle group. Use moderate weight and high reps. Drink VERY little water all morning.
On this day you will want to eat a good high carb breakfast -- I recommend a double portion of oatmeal.
Once you've finished your workout, you'll be PUMPED UP. Shower, do your make-up and hair and oil up really good, and go pose in front of the mirror for about 20 minutes - this wll help with the "pump" from your morning workout. Red wine also helps inrease vascularity for your pics as well. Have fun taking your pictures! Besides the normal "BFL Poses" (blah), take some fun pics that you can laugh about and admire later, just for yourself.
Now that you're done, go develop those pics and make sure they turn out! Next, go buy a gallon of ice cream, a big cheesecake, a supersized McDonalds Extra Value Meal, or whatever else you've been craving, and enjoy the BIGGEST FREE DAY IN THE WORLD!
Let me know how this works for you, or if you have any specific questions!
Requirements for 1300 calorie diet – 70/20/10 (Protein/Carb/Fat)
6 scoops Precision Engineered® protein powder
12-oz. chicken tenders
6 egg whites
1 apple
½ cup oatmeal
1 cup veggies (broccoli, spinach, brussel sprouts or green beans)
ACTUAL DIET
Meal #1 ½ C. Oatmeal
2 Scoop Precision Engineered® Protein Powder
Meal #2 2 Egg Whites, Scrambled
1 Apple
Meal #3 6-oz. chicken tenders
½ C. Veggies
Meal #4 2 Scoops Precision Engineered® Protein Powder
Meal #5 6-oz. chicken tenders
2 Egg Whites
½ C. Veggies
Meal #6 2 Scoop Precision Engineered® Protein Powder
2 Egg Whites
Supplements (Per Day):
3 Tblsp. Flax See Oil
1 Servings Betagen, Post Workout
3 Servings Thermo Stack (Cardio Days)
3 Servings Alpha Lipoic Acid
3 Servings Glucosamine/MSM Complex
2 Servings Women’s Mega Multivitamin
Q. 20 minutes of cardio just doesn't seem like enough, can I do
more?
A. I say this to everybody who asks this question: If this is your
first 12-week challenge, don’t do anything different from how Bill says
to do in the book. The 20-minute cardio solution, or HIIT (High Intensity
Interval Training) are extremely effective methods to burn fat during
a cardio workout. Do them by the book, and your results will astound you.
On the other hand, if you’ve followed the program for 12 weeks and have a new set of goals that you don’t realistically believe you can achieve using Bill’s methods, then you must use your own judgment, plus maybe get some advice from a certified personal trainer at your fitness center. One thing that I have learned, overtraining on cardio can increase fat loss, but you may sacrifice muscle mass at the same time. If you engage in the habit of doing excessive cardio, please make sure you are responsible and supplement sufficiently to make up for the extra wear and tear on your body. (Disclaimer: This is not to be taken as an endorsement to do extra cardio!)
Why the Body for Life Program Works, by John P. Hussman, Ph.d., MSEd gives some advice on how to "tweek" your program a bit.
Q. What is the difference between the 20 Minute Cardio Solution
and HIIT (High Intensity Interval Training).
A. The 20 Minutes Cardio Solution is the high point technique described
in detail in the Body for LIFE
book. The HIIT workout is best descibed in HIIT
and Run by Shawn Phillips (beautiful blonde brother of Bill Phillips).
Q. I need to lose weight in my stomach, hips and thighs.
What exercises can I do to speed things along?
A. Don’t make the mistake of believing in the myth of spot reduction
to lose fat – there is no such thing. To lose fat, you must develop muscle
all over your body, which in turn will burn fat. There are exercises
you can do to build the muscle in those areas, which increase your tone
overall. If your club has a hip adduction machine, ask your trainer
for a demonstration of how to use machine properly. Also, squats,
lunges and deadlifts can help to strengthen your legs. To strengthen
your abdominals, do the ab workout described in the BFL book.
Q. One side of my body is weaker than the other. I don't
want to become lopsided. What can I do?
A. This is not uncommon. Training with dumbbells will prevent
you from overcompensating with your stronger arm. As you train both
sides equally, the weaker side will “catch-up” with the stronger side.
It just takes time and perseverance.
Q. My hands/wrists aren't strong enough to hold the weights I
need to be lifting. What can I do?
A. Try using Nautilus equipment, which are easier to grip and use.
You can also invest in a good pair of weight training gloves, which takes
some of the strain off of your palms and wrists. Several women have
had luck with the weight training gloves that have wrist straps and then
there are some who argue against wrist straps.
Q. My stomach is really big, can I do more ab exercises?
A. You can do more ab exercises, but that won’t necessarily solve the
problem. Don’t make the mistake of applying the “spot reduction theory”
to this part of your body – in fact, you just need to lose fat overall.
Again, there is no such thing as targeting for fat loss on one area of
your body. You can target an area of your body for muscle tone and/or
strength, but fat comes off only as a result of burning a greater number
of calories than what you take in, and fat burning is only increased as
a result of overall muscle development.
Q. I need to change up my routine, where can I find out about
other exercises to do?
A. If your local gym offers courtesy sessions with a certified trainer
(most offer 1 to 3 sessions a month), then by all means take them up on
it, and ask a thousand questions. Also, you may notice that in your
gym there are very experienced bodybuilders. Most would be flattered
if you asked for their advice, and would be willing to show you a few new
things. Also, subscriptions to various bodybuilding magazines such
as Muscle Media, Muscle & Fitness, Oxygen and Muscle and Fitness Hers
are great sources for finding new exercises.
The Exercise & Muscle Directory may help you chose new exercises and it shows you the mechanics of how to do them correctly.
Q. How do I keep motivated to follow the BFL program?
A. The first thing you need to do is focus on your goals.
If you haven’t written them down yet, do it right now! Write down
your reason for doing the Body for Life program, and list as many things
as you can think of that you want achieve. Look your list over carefully,
and determine which of these goals can reasonably be attained in 12 weeks.
If your goal is to lose 100 lbs., how much can you reasonably expect to
lose in 12 weeks? It may be 20-30 lbs.! That is certainly more
reasonable than writing down 100 lbs.!
Next, list several things you need to start doing in order to achieve those goals. Then, list several things you need to stop doing to achieve your goals.
Here is an example of what I wrote down for my next 12 weeks:
When you have done this exercise for yourself, I recommend printing out your list of goals, and the lists of what you have to start doing and quit doing in order to succeed. Look at this list every day to remind yourself what it is you want to do.
My 12 week goals Things I have to start doing Things I have to stop doing Lose 15 lbs. of scale weight Eat 6 nutritiously balanced meals each day Staying up late Achieve a body fat of 16% Do the 20-minute cardio solution or HIIT training 3 times per week Hitting the snooze alarm Wear a size 3 / 4 Weight train 3 times per week Skipping meals Run two miles in 20 minutes Get to bed at a decent hour Slacking off in my workouts Enter and finish a 5k Run Get up early to work out Forgetting my supplements Achieve visible muscle tone and definition throughout my body Learn to focus and workout with intensity – like I mean it Feeling guilty about free days Have a six-pack! Drink more water Using the phrase “I can’t” & Doubting myself.
Truth is, I could tell you where to go to get motivation, but the only source of motivation is yourself. I can’t help you succeed, the BFL Women’s Club can’t help you succeed, your personal trainer can’t help you succeed, your boyfriend, husband or family can’t help you succeed, and not even Bill Phillips can help you succeed. The only one who can help you is yourself – you just have to develop a positive winning attitude.
Q. Things are really tough right now. I'm thinking of quitting
and starting again when things get better.
A. Do you really think that’s true? Have you seen the motto
for the Body for Life 2000 Challenge? It’s “Winners Finish and Finishers
Win.” Does that sound like a motto for a quitter? Don’t fool
yourself into believing that you can stop and start up again when you want.
If you do, you’re treating this program like every other fad diet you’ve
tried and failed. Truth is, if you keep going, you’ll gain the mental
and physical strength to get through your situation, no matter how tough
and trying it is. Go to the Body
for Life homepage and read the success stories. There are some
people there who faced serious adversity, but still built their best body
for life.
Q: I get such cravings before my period, what can I do?
A. Cravings are normal. Most women find that if they drink more
water and make up a batch of Fool Yourself Cookies, the nibblies are well-taken
care of. Pamper yourself a little bit. If you bypass that chocolate
bar or whatever it is you’re craving, treat yourself to an aroma bath that
evening after weight training, or something else equally relaxing.
Some women find relief by taking a natural supplement containing black
cohosh and other natural herbs. I have also read that during your period,
if you make a point of increasing your consumption of complex carbohydrates
(whole grains, fruits and veggies), your cravings for sugar and chocolate
can dramatically decrease. Some women have reported that taking Udo's/Flaxseed
Oil on a regular basis helps curb their cravings.
Q: I'm so embarrassed. I was doing my cardio and I peed a little
- YUCK, GROSS, SICK - I'm too young for Depends! Now what do I do??
A: OK - before you go hanging yourself - You are not alone, especially
if you have two or three little crumb-crunchers running around, but you
do not have to live with it either. The simple answer is kegels:
- Locate your pelvic muscles by stopping the flow of urine midstream.
- Contract the pelvic muscles hard for one second and then release them, ten times in a row, three times a day. Gradually increase the number of contractions so that by the end of one month, you are doing ten contractions, twenty times a day.
- Vary the exercise by holding the contraction for a count of three and then releasing it. You can mix the exercises up, some short and some long.
- Kegel during commercials, every time the phone rings, at each stoplight when you are driving or riding, while you are waiting for your Web search results -- find your own regular pattern.
- Do the Kegels for a minimum of six weeks. Results will not be immediate, but eventually, you will be able to notice a difference.
