I work out once a day (except my free days) what does everyone else do? I follow the BFL plan. Just curious what everyone does.

If you mean weights, just 1 intense approx 1 hour session per day (4x per week). I do light cardio sometimes after and only do HIIT intense cardio on non-weights days. Important to not overtrain & to also ensure proper rest between weights.. it's in the rest time that you actually build them muscles. Unless of course you are training for a bodybuilding event - sometimes they'll do morning and night workouts.

Once a day for me, too! I've been splitting things up a bit more lately:

Mon. Back, Chest and HIIT + 20 mins easy
Tues. Quads, Hams, Abs & Steady State Cardio for 30 mins.
Wed. Bi's, Tri's and HIIT + easy
Thur. 60 mins LSSS cardio and ABS
Fri. or Sat. Glutes, Calves, Shoulders & HIIT
Sun. Cardio Carousel for 1000 calories and a little ABS

I get bored easily, so I switch up exercises an awful lot, too. Whatever keeps us going!

Before I became a fitness instructor a little over a year ago, my workout routine was pretty much the Body-for-LIFE way--three days of HIIT cardio (almost always running outside, even in the wintertime) and three days of weight training. I started attending BodyStep classes once or twice a week in the winter of 2006--2007 and loved the change of pace. I became certified to teach BodyStep and BodyPump and so my workout schedule is quite different now. My teaching schedule goes like this:
Sunday: Off
Monday: BodyPump at noon (which, for those who don't know, is a weight training workout using the barbell--a total body workout)
Tuesday: BodyStep at 5:30 AM and BodyPump at 4:30 PM
Wednesday: BodyPump at noon
Thursday: BodyStep at 5:45 PM
Friday: Off
Saturday: BodyPump at 2:30

I love those classes! I do the BodyStep and BodyAttack for my cardio. I enjoy pump now and then too.
I workout once a day.

I've been following the BFL plan. The last 6 weeks I have gotten extra exercise in like walking laps when my son has football practice and taking yoga classes.

Monday – Run 4 miles

Tuesday – 1hr/ Chest, tris, abs ----- 30mins of low intensity cardio/bike

Wednesday- Run 5 miles (this will bump to 6-7 in another week or two)

Thursday – 1 hr/ Legs, I focus more on my hammies

Friday – 1 hr/ Back, bis, abs ------30 mins of low intensity cardio/bike

Saturday – Run anywhere from 7-11 miles (won’t go any lower than 7 now)

Sunday- Leisure walk around Lake Austin - 45mins

Clarissa, where do the boxer crunches come in? On all ab days? I am working on these to show to a class on Tuesday. I've got to give a clinic on unique abdominal exercises. If anybody has suggestions, feel free to share with me (please!)

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Originally Posted by imzwact If you mean weights, just 1 intense approx 1 hour session per day (4x per week). I do light cardio sometimes after and only do HIIT intense cardio on non-weights days. Important to not overtrain & to also ensure proper rest between weights.. it's in the rest time that you actually build them muscles. Unless of course you are training for a bodybuilding event - sometimes they'll do morning and night workouts.

This is spot on. The light cardio after a heavy weight training session is a great key because your body has burned up its glycogen stores and will start burning fat for fuel....

I workout close to the BFL program. I also play a lot of basketball which for me is fun so I don't really consider it a workout even though it does have the benefits of fat burning

I workout for about 60 minutes 6 days/week. I'd like to do more and plan to. For example: on the weekends I have more time so I would like to do my morning workout for 60 minutes then later in the day go for a run or a bike ride. For now, on the weekends and some weeknights, I go for walks with my 8 yr old daughter and our dog. I need to keep moving or I'll get stale! My job requires a lot of sitting so I have to make up for that somehow.

Quote:

Originally Posted by Leiana Clarissa, where do the boxer crunches come in? On all ab days? I am working on these to show to a class on Tuesday. I've got to give a clinic on unique abdominal exercises. If anybody has suggestions, feel free to share with me (please!)

Leiana, I squeeze them in anytime I feel the need............. I just get a "wild hair" and challenge myself. I typically do them 3 or 4 times a week.

I workout upper body 2 x and lower body 2 x on different days. I do cardio daily - walk or run with Jake the dog, and ride my bike as many days as possible. I also do pilates mat ab work 4-5 times a week because the menopot dies hard but I am determined to banish it forever.

Thanks, I have been thinking about doing some changes just to keep my interest. This has been very helpful!

Clarissa - are you working out that much because you are training for the marathon? Does it change when you aren't training, such as less running? If you weren't training, do you honestly feel like that is a reasonable amount of exercise for a person to do? Not criticizing, just curious. I don't know where I would fit in the rest of my life and work if I worked out that much on a regular basis. Thanks.

Twice a day, 5x a week. I go first thing in the morning on an empty stomach for cardio (only 3 days a week HIIT, the other 2 are lower intensity sessions) and go back again late in the evening after work for weight training. I "cross-train" throughout the week for cardio, alternating between the treadmill and elliptical each day. I am using a common bodybuilding "split" for weight training, working a different muscle group each night of the week. With the exception of arms (2x a week), I never work any muscle group more than once a week during my weight training workouts to ensure proper recovery. My routine is a little more extreme than the Body-for-LIFE recommendations but I had some MAJOR changes to make (needed to lose 150 lbs) and am also working towards a personal goal of participating in Strongman competitions. I am 23 years old and don't have a family, so I have a little more time available to say the least than many of the members of this forum with established careers and families to provide for.

Quote:

Originally Posted by diannabeers Clarissa - are you working out that much because you are training for the marathon? Does it change when you aren't training, such as less running? If you weren't training, do you honestly feel like that is a reasonable amount of exercise for a person to do? Not criticizing, just curious. I don't know where I would fit in the rest of my life and work if I worked out that much on a regular basis. Thanks.

Hey Dianna!!

Marathon training definitely plays a role in all that running, however my days are not bad......

Monday -my total workout is around 40minutes
Tuesday- 1.5hrs
Wednesday- 1hour
Thursday - 1 hour
Friday-1.5 hours
Saturday - 1.5-2 depending on the length of the run
Sunday - just plain ole walking

When you add it up, its relatively normal. It is all that running that freaks people out................

This running stuff is pretty fun, so I may hang onto it for awhile................Until I get something else that sparks a little challenge in me.........

Thanks for the answer Clarissa. I guess it isn't all that much. I was thinking of how much time it would take ME to run that much and it's a lot more time than you are putting in!! My workouts average 45-60 minutes per day, so I guess that's close. And I'm not training for anything.

I can see you next challenge being a triathlon I can't swim, so won't be joining that challenge.

I'm beginning the unofficial challenge tomorrow and am very excited. I've tried BFL a few times and was successful until medical mishaps happened (4 times in 2 years). What I was wondering is, did Bill Phillips say if you want more fat loss that you can do HIIT cardio 4 times a week and just lift twice a week. I'm 5'6" and weight 158 and really would like to shed 20 lbs., as well as tone the fluffy stuff. Your thoughts?

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Originally Posted by laura2 I'm beginning the unofficial challenge tomorrow and am very excited. I've tried BFL a few times and was successful until medical mishaps happened (4 times in 2 years). What I was wondering is, did Bill Phillips say if you want more fat loss that you can do HIIT cardio 4 times a week and just lift twice a week. I'm 5'6" and weight 158 and really would like to shed 20 lbs., as well as tone the fluffy stuff. Your thoughts?

Hey Laura2,
That is correct, assignment #2, he speaks of that workout in this link:
http://www.transformation.com/billsb...ignment-2/1176

You can follow the 3/3 method, or the 4/2 method. My thoughts? Personally, I love to lift and find that lifting 3x a week puts me at my best, so for me 3/3. Just like running, I get a little "high"...... I think there are many people on this forum doing the 4/2 method, so maybe some of those great folks can add to this and offer their thoughts on that one.

Also, remember that nutrition will be key in your success. 6 small meals a day, balanced in proportions will give you the added pieces to the puzzle. Here is a link to the nutrition plan that I created and may work as a great foundation for your journey:

http://www.transformation.com/rightl...rs---O-MY/1845

If you need any help I am MORE than happy to help you with this journey!