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Date Posted: 18:31:37 09/19/02 Thu
Author: Sherry
Subject: BFL
In reply to: Sarah 's message, "WTGG! High Fives!.....You certainly are a hard worker....I wish I had your enthusiasm for Exercise! What is BFL?" on 17:54:39 09/19/02 Thu

BFL is Body for Life. It is an intense excercise regimen and/or diet. I'm not exactly doing the diet portion, but the excercise is pretty intense. You work out by lifting weights 3 days a week Monday, Wednesday and Friday. You alternate upper body and lower body workouts. (Tomorrow is upper body this week). On Tuesday, Thursday and Saturday you do 20 minutes of interval training aerobics. Sunday is a free day where in you neither diet nor excercise, but just take the time off and rest.

He has you pick two excercises for each body part (chest, back, shoulders, triceps, and biceps for upper body and calves, hamstrings, quads and abs for lower body). Then you work those excercises in the following pattern: Low weight 12 reps, increase weight 10 reps, increase again 8 reps, increase again 6 reps. (The six should be a pretty heavy weight almost as much as you can lift). Lower the weight and do 12 more, then without resting switch to your second excercise for that body part and do 12 reps more.

There is a one minute rest period between each set but the last two, and a two minute rest before you change body part and start working something else.

The whole workout is supposed to take about 46 minutes, but for upper body it always takes me longer and for lower body it usually takes me less time, (because I don't need as much rest between).

The aerobics are done in the following pattern. 1 minute at level '5' (which isn't too strenuous) increase intensity and go to level 6, increase again go to level 7, then level 8 then level 9, then you slip back to level 6, 7, 8, 9. then 6,7,8,9 then 6,7,8,9,10 then back to 5 to cool down.

One minute at each intensity level. The 10 is supposed to be the most you can push yourself to do.

The hard part is doing the aerobics and changing intensity, what I do sometimes is go up and down stairs with various weights in my hands, 8 pounds, 15 pounds 16, 30 etc. Or add weight to the healthrider while doing it.

The only good thing about it is that it only lasts 20 minutes. He says doing it at that intensity level means you only NEED 20 minutes.

The BFL challenge runs for 12 weeks. You are supposed to take a "before" and "after" photo of yourself so you can see what you've accomplished at the end of 12 weeks. If you enter the "official" challenge you also have to use some of his EAS products as "supplements" to your weight loss program. His website tells more about it at bodyforlife.com

He recommends eating six palm size meals a day. He says to "balance protein and carbs" eating some at each meal. I don't think I will. I like Atkins approach for carbs better.

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