Thanks for your reply Heather. I stopped doing the workout a while back. I will probably not follow it specifically anymore. I will however use the exercises within the program with my own. Even just doing stage 1 and part of stage 2 I noticed some very nice changes.
In all the ways I can follow the workout I do. I don't have a squat bar at home so I use dumbells instead of using my bar and I don't have a cable machine so I use free weights for the wood chops.
I will be entering the fourth phase this week (this wll be a total of 12 weeks doing this workout) and I have dropped my body fat percentage by 2-3 points. I'm an ectomorph by design and I kind of feel like if someone is looking to lose more weight perhaps they might want to focus on a cutting phase first. That being said, I have had incredible results with my muscle tone changing and even lost an inch around my waist. The results of my back side are really quite noticeable. It really does work...i shoudl say that some days I do the interval training the following day as I dont' always have time for it that exact day but I think they do give some allowance for that in the book.
Edited by: HEATHERW9702 at: 11/5/2010 (09:56)
Fitness Minutes: (8,462) Posts: 42 7/8/10 3:00 P
The people there have done this and the other new rules. They can be a little bit more intense then on spark, but it is ok to lurk for a bit to get a feel of what people do and questions many people have about the program.
They are keen on saying over there that diet is the biggest way of influencing your weight. So, I would think about what your goals are and then ask around to see if new rules really makes sense for you to follow.
I followed it for a few months but got off track eventually. I didn't gain weight eating the recommended calorie range but I didn't lose weight either. It's not designed to be a weight loss program. I only did cardio 2-3x a week and it was just brief HIIT sessions. I saw a big increase in strength and muscle definition but didn't have a dramatic change in body composition. However, I had already been lifting and doing HIIT for a few months before I started.
I'm in the middle of stage 2 right now and the program is working well, although I am going to add in some interval training a couple of times a week. My body tends to hold on to fat as much as possible, and I feel like I can throw in a few extra workouts a week in addition to the weight training portion without reducing my energy levels.
As far as calories go... listen to your body. If you feel wasted after the workouts and tired, then adjust the program accordingly. Up your food intake, back off the cardio etc. I wouldn't make huge changes to your diet if it is working for you now. Make small adjustments. You'll know if you are not eating enough.
current weight: 171.8
Fitness Minutes: (85,651) Posts: 1,444 6/27/10 11:17 A
Wow, either everyone is very busy or there isn't anyone who has followed this program closely to the way it was written. Well if anyone is out there who does the program without changing it please let me know. And if you have only made slight changes I would like to know that too. Thanks!!
So I am wondering if there is anyone who has been following the book as it was designed. Meaning you are doing all the exercises, not overdoing the cardio and eating more calories instead of less. I am contemplating doing it but don't know if I would be better off just modifying my own program to incorporate some of this information.
Right now I work out 6 days a week. 3 upper body days and 3 lower body/core days. I don't do any of the isolation exercises that they say just waste time. I also lift very heavy and when I look at what little is done in the stage 1 workouts it just seems too easy. I lift about 75 pounds on all my upper body exercises except for my shoulders. I had an injury and my strength is not quite up to par so I can do about 50 on those type of exercises. I can squat all day long without weights so instead use weight - 90 pounds.
I'm totally afraid of increasing my calories. I usually eat between 1300 and 1600 calories but probably average closer to 1450 on most days. According to the book my no workout day would be 1775 and my active workout days would be 2028 with a strenuous day at 2282.
Then the whole cardio thing. According to the book lots of cardio is not needed. Intervals are the way to go. I like the idea of intervals because I already do them but I love my cardio and usually do 45 minutes a day of intense cardio and then another 30 more of moderate cardio.
The thing is, with what I am doing now, I lose about 5 pounds a month. I'm afraid if I change it that I might lose less or gain.
So that is why I want to know what sort of results anyone else has had by following the program completely.
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