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Alright, as I've mentioned before I am doing the Body for Life program. I exercise and diet 6 days a week. Exercise consists of 3 aerobic and 3 weight sessions, alternating upper and lower body. Diet consists of a lean protien and low sugar carb, 6 times a day. 1 day out of the week I don't diet or exercise, and I usually eat a ton of junk food and drink alot.
Now, I have been on it for 8 weeks. I have been extremely strict on the diet, however I usually go nuts on my free day. I eat alot of fast food and junk food. However, I told myself in the beginning that once I dropped below 160 I would ease up on the diet a bit. (I started at ~180). Now the day has come, I was 159.4 this morning, and I'm not so sure I want to stop now.
I've been doing so well, I'm kind of thinking I should keep doing what I'm doing until I lose another 10 lbs and can barely pinch any fat off my belly. Right now I can still pinch about 3/4" or so, I need to check with the calipers. So this is my thought as to why I should keep going.
However, my plan wasn't to completely slack off. I was just going to allow myself to start cheating Friday, as well as Saturday. On Sundays I would stay away from junk and fast food, but not be quite as strict on the diet. My exercise regime would remain exactly the same.
One thing I want to point out is that before I started, my diet was terrible. Lots of fast food, beer and junk with no exercise. So even if I slack up a little I will still be much eating better than I used to. Also, I will keep an eye on my weight, and if I rise above 160, then its back to strict I go.
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it sounds like you understand that weight management isn't an on again, off again behavior. meaning you can't lose 30 pounds, go crazy with your diet and slack off exercising and then put the 30 (or more) back on, and then start again. your lifestyle behavior should stay consistent b/c our body wants to have a set routine so it can work in harmony.
i don't know anything about the body for life program, but from the title, it seems like it is designed for a person to sustain a certain type of behavior between balance of diet and exercise to achieve a healthy lifestyle ... is that a correct assumption?
i guess what i am saying is, get to your desired bodyweight and continue with a diet and exercise program to help maintain that bodyweight.
but to answer your question, i would stay on your diet a little bit longer, lose a little bit more weight, b/c once you change your diet/exercise program you will most likely add a few pounds, then maintain the behavior to keep you at the point (and if you don't add on a few extra pounds, then all the better ).
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Uhh are you a guy or a girl. For a guy 160lbs WOW maybe you should think about adding a few more weight trg days in that routine. For a girl uhh unless your 5'10'' I would definately stick with it.
Acheiving your goal is great, but what now right? Well its time to set some more, do you want to stay there get skinnier/bigger? Whatever you do dont take any drastic measures in your diet. If you decide to go on a bulk up phase, slowly add more calories into your diet. If you want to keep cutting continue with your diet because it seems to be working well.
I'm a guy, 5'8". And yes, 160 lbs is still on the heavy side for me. I am not very big, but that is how I'm built. According to my electrode scale, I'm right about 20% body fat, so another 10 lbs would be good. I should also be wearing a 30-32" waist, not 36"!
Honestly, I just want to be "in shape". I don't want huge muscles or anything, just a nice 6-pack and some good definition. I wouldn't mind having some bigger muscles, but right now that is not my goal. My #1 goal was to gain energy and better mental status, and I have acheived that. My #2 goal was to fit back into my clothes, including my 32" jeans and 30" bathing suit. I'm close, and have been fitting into clothes that I haven't worn for a few years.
Maybe my #3 goal will be to gain some muscle mass, but I just don't really think that is in my genes.
Here is a picture of me 3 years ago after I finished BFL the first time. I was 27, and probably aroun 150-155lbs
i don't know anything about the body for life program, but from the title, it seems like it is designed for a person to sustain a certain type of behavior between balance of diet and exercise to achieve a healthy lifestyle ... is that a correct assumption?
Yes, it really is. It is a 12-week challange, with the focus being that if you can break yourself of bad habits for 12 weeks, then you will feel great and not want to go back. It really took me awhile to go back after I did it the first time.
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What a lot of people don't realize is that the easiest way to lose fat is to gain some muscle. You gain muscle by lifting heavy weights. Those 15 rep toning sets are a bunch of BS. At the most you should be doing 12 reps. Read this article: TESTOSTERONE NATION - Let's Get Nasty
+1 with Yamirider, about 4 month ago I started a diet, workout program. No more fast food, brought my lunch to work. When I work out I go heavy and do total failure (I ain't playin) Went from a 189lbs 36 weigst to 171lbs 32 weighst. I'm 5'9. Even though I've lost weight I've gained mass on my shoulders and arm and six pack is coming. It wasn't very hard to do at all and didn't take too much effort, mostly self control. During comercial I do pushups and situps. I feel great! Best part is I get to fit into my Favorite broken in Levi's.
OH, if you wanna burn fat you gotta do cardio, you wanna build muscle lift weights.
What a lot of people don't realize is that the easiest way to lose fat is to gain some muscle. You gain muscle by lifting heavy weights. Those 15 rep toning sets are a bunch of BS. At the most you should be doing 12 reps. Read this article: TESTOSTERONE NATION - Let's Get Nasty
I agree. And for my weight training days I for each muscle group I do:
12 at a light weight
10 add some weight
8 add some more weight
6 add some more, I usually can't do more than 6 at this weight
Then, I do 12 at the weight that I previously did 8 at, and then switch to a different exercise and do 12 at whatever weight it takes to push myself. If I can't make it to 12, I stick with that weight until I do.
Upper body groups:
Chest
Shoulders
Triceps
Biceps
Lower body groups
I forget the muscle group, but I do leg presses for these
Hamstrings
Calfs
Abs (crunches, decline situps, etc)
LOL, let me rephrase, combo cardio and weights for the total package
This was me about 7 yrs ago, hopeing to get back in shape like I was back then. I'm the tan guy up top, no shirt with the white hat
The oriiginal question is "should I slack on my diet a bit?" Remember, I'm not talking about completely discontinuing my diet or anything, but rather extending my cheat times. The one thing that makes want to do it is that I probably won't eat quite as bad if I have a little longer to do it.
I may try it this weekend, and see what I weigh at the end of next week. If I still lose weight, then no problem, but if I don't lose any or if I aggin some than its right back to the current program!
What I'm going to do is go ahead and extend my weekend only if:
a) I've lost weight during the prior week
b) I have completed all 6 workouts!
This week I have accomplished both a & b, so it is going to be a good weekend. The addition of sticking to my workouts I think is a good compromise because sometimes I miss 1 or 2, and now I have a real solid reason to not miss them.
Also, I did promise myself that I would do this once I broke 160, and I don't want to let myself down ;)
i guess i would recommend turning some of that fat into muscle, stay at your current weight and start a weight training program. then you can cheat a little on the diet.
Should I slack off on my diet a bit?
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