The other day I mentioned that I was going to tweak my workout plan to incorporate more weight training. The anal Type A in me who likes her planning naturally meant I had to find some kind of plan. I like having a structure to follow, especially as regular strength training is a completely new ball game for me. As a result, I have started to follow the Body for Life program.
If you’re interested, there is loads of information on the BFL website but for now, here is the Sparknotes version of the plan:
- 12-week nutrition & exercise program
- 6 workouts a week, alternating between 45-minute weight training sessions and 20-minute cardio sessions. Both follow a specific structure based on RPE (rate of perceived exertion)
- Weight training sessions alternate between exercises for the upper & lower body
- Cardio sessions are based on high intense interval training (HIIT), and BFL suggests a specific RPE
- 5-6 small meals throughout the day, 2-3 hours apart
- Balance each meal with a carb, protein and healthy fat, striving for your total daily intake to come from 40% wholegrain carbs, 40% protein, 20% fat
- Drink at least 10 glasses of water
- Portions should be the fist-/palm-sized
- Vegetables must be eaten with at least 2 meals per day
- 7th day = “free day” in terms of no exercise and there are no limits to what can be eaten
I started on Monday with the intention to follow the exercise portion of the plan to the letter. As for the food aspect of it, BFL more or less corresponds to my regular style of eating. I love that it focuses on a balanced diet rather than eliminating food groups or eating more of certain foods. However after following an eating plan for a good 4-5 years of my life, I’m kinda over eating according to a list of “dos and don’ts”. For starters, I would be kidding myself if I said I was going to stay off alcohol for 12 weeks. I know what to eat to stay healthy and I know what foods work well for my body and hunger levels. Hopefully that combined with the workout plan will create the results I am looking for.
So far I am loving BFL more than I thought. I am still in the ‘honeymoon’ phase of the plan so this might change after 6 weeks ;). Initially I thought I would have trouble “only” doing 20-30 minutes of cardio but to be honest, that is more than enough. If you’re following the RPE structure and giving it your all for the full 20 minutes, it is HARD! Suddenly a 30-minute workout feels like death an hour.
With BFL, I am not looking to lose weight on the scales. I am, however, working to tone up. As vain as it sounds, my primary goal is physically-related: I want to change the shape of my body. When I first started running, I lost A LOT of weight on it. However with any workout plan, there comes a point that you stop seeing results…at least the results you want. Unfortunately I stopped seeing physical results a long while ago so hopefully this change of pace will get me out of my plateau. I’ve read loads of reviews from people who have been highly successful with BFL but whether or not it works for me, time will tell. And if anything, at least it’s already given me one result in terms of working out: I have genuinely looked forward to every single session this past week, and left the gym feeling GREAT!
The BLF plans sounds pretty intense, but a good intense. 🙂 good luck and I can’t wait to see the results
Thanks!
Good for you, K!!! To be honest, I need something like this in my life right now, but with everything that’s going on, I probably don’t need any more structure. Maybe after the wedding! I can’t wait to read about your progress! Are you going to do weekly updates on the blog?
I don’t think I’ll do weekly updates (don’t want to bore my readers) but I will definitely do an update every 4 weeks…also I think that’s enough of a gap to see noticeable results!
This sounds great. I need friends like you who live close to me so we can motivate one another to workout. Unfortunately most of my friends are fine and are happy, I too want to shape and tone my body which is why I love lifting. Great post.. I’ll have to check out his book.
Thanks! I’m actually yet to read the book too…fortunately the site has been a great resource!
Intervals are HARD! It does work though, it works your body out more than when you do mediocre cardio workout for double the time..
I love the photo, it’s so true. In fact, I used to think that I’ll build way too much muscle if I did weight training! lol
Haha thank goodness for low levels of testosterone!
I need to lift me some weights. I could afford some toneage on my body! I have seen this book all over the place, but never picked it up to read. If I ever looked like that woman in the first half of the weight lifting picture I should hope my fellow bloggers will virtually slap me and tell me to lay off the roids.
Haha for sure..it’s a pretty terrible look!
Sounds intense! Having said that, I have two friends that really made amazing transformations with BFL! I hear it’s an awesome program.
Here’s hoping!
You do the best workouts! You must have the best body to ever exist.
Also, That wine thingy. Love. Loooove.
Far from best body ever but definitely better than what it used to be 🙂
I know that Janetha did body for life. I found “body for life women’s edition” and to be honest I admire people that can do it but I just love bad food 🙁 it sucks b/c I really should want to be healthy.
Hope I can stick it out but for now, the exercise portion is my main focus..not too bothered about following the diet plan to the T
BFL sounds intense! I can totally relate with reaching a plateau with workouts, especially running. I still really enjoy running but once I’m done with my half marathon I want to get back into strength training and bodyrock type HIIT workouts to tone up. Looking forward to seeing how you fare on this new plan!
It’s definitely good to shake things up after a while, especially to avoid falling into a rut!
I’m going to skip right by all these awesome healthy plans you have and say: yes. Yes to the Wine = win with an e on the end image. So much love, I just pinned it on Pinterest.
Thanks for reminding me that it’s Saturday night, and I should have a glass in hand!
Hahah glad you concur and hope that glass made it into to your hands!
Awesome Khusbhoo!! Like I told you over Twitter – I’m just planning now to get into BFL as well (Plan to start in the next week or so!). I did at the start of last year for 5-6 weeks until I got injured and then went overseas for 3.5 months- I can’t tell you how many inches I lost all over my body in that shirt time – I felt fucking fantastic!
You also know how much I advocate for more women lifting weights so this is an awesome program to get some dumbell lovin’ 😛
So I know it works – will be looking forward to seeing your journey and hopefully following you along on this 🙂
(PS – totally kept the wine in – as if I was giving that up!! and it was still fine. So don’t stress :P)
Woo this comment got me super excited over my workout tomorrow…glad to know that you’ve seen results ..will definitely pick your brains soon enough :)!
Sounds like a great program! I’ve heard of BFL before and it looks great. 🙂
Have a great rest of the weekend!
THanks and same to u!
THis sounds like an intense program, but a great one! I know Janetha did it from Meals and Moves and had a lot of success with it. I am really excited to hear what you think about it… just don’t get too obsessed with the diet portion, I know it led to some disordered eating habits for her!
I think it’s easy to get obsessed with any diet which is why I am not following it completely…as long as I’m sticking to the basics of eating healthy, I know I’ll be fine!
I hear that BFL is a great program. I think a few years ago I would have totally jumped on this! But as I get older I just don’t really care that I’m not as toned as I used to be. My clothes fit just fine so I’m learning to stop my Type-A self from obsessing. 🙂
Can’t wait to hear how this goes for you! Lots of luck…
Thanks, Ameena! Unfortunately I don’t have kids to the blame on yet ;)!
I’ve heard so many good things about BFL!
And I totally pinned that wine quote 😉 haha
Haha it’s definitely a favorite!
So true about Wine being win with an E at the end 😉
But regardless sounds like an interesting plan and your goals with it are solid!
Thanks Sara!
This sounds super intense but such a good change for yourself. I love how you keep altering your workouts and challenging your body. Well done KT 🙂
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Wow! This looks so intense and yet I want to start immediately. Will wait to come back from India and then do it once my jetlag subsides.
PS – Sorry I’ve been such a late commenter. Upcoming trip is sucking the life out of me.
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