So I finished the book in a day pretty much, not for the purpose of taking the challenge or anything, but because of the overall beneficial information.

I liked his intensity level training for aerobic exercise, however it's only for twenty minutes. I am in the process of toning up and I've been biking for 30 minutes, but at a relatively constant pace, four days a week.

My question is, should I start doing this intensity training for 20 minutes, four days a week, or should I apply intensity training technique to a 30 minute cardio workout 4 days a week?

Thanks in advance.

First, there is no "one" way to approach this. In the context of Body for Life, all the parts of the program (nutrition, weight training, cardio and rest) are meant to be done together as a complete program. When you start picking/choosing/altering different elements you will not get optimum results.

Something I get asked quite often is:"I'm doing Body for Life... but it's just not working for me." Invariably people with this question are not really following the program... they ignore the eating part, they do too much cardio, they don't train hard enough with the weights, etc. What I'm trying to get at is that this particular program (and it's certainly not the only way to approach things) is designed to be done "as is" for best results.

Now, to your specific question... there is really nothing "wrong" with adding intensity to your cardio; whether it's 3 or 4 times/week... or whether it's for 20 or 30 minutes. Basically, experiment a bit and see how your body reacts; also, see which approach you prefer. Better yet, vary your workouts... intense 30 minutes one day; less intense the next; something in between. Variety is a good thing... it keeps your body "guessing". Using your own energy levels as a guide can be helpful.

The big thing to watch for, especially with upping cardio intensity, is butnout. Basically, too much intense (which is very subjective) can lead to lean tissue loss and/or overuse injuries. But, for someone your age 30-40 minutes 4 times/week shouldn't be a huge problem... especially if you pay attention to your own energy levels (if you're having a low energy day, take a day off... or do a low intensity, leisurely session).

Anyway, treat it like an experiment (which is really the real key to developing an effective exercise program) by adding intense intervals to some of your workouts. Again, there is no "one" way that works for everyone. BFL is a very solid program, especially for beginners... but, there are tons of "tweaks" that can be done to make it better on an individual to individual basis.

Andrew



[This message has been edited by aml (edited 08-12-2001).]

Thanks for your reply. I like that whole switch up the cardio and keep your body going, "Woah! That's different!".

I'm not following BFL I just picked it up as a just like an informational thing. I liked the philosophy and then the idea of intensity intervals to my cardio seemed like a good idea. Therefore, I wanted to apply that minute aspect of the BFL program into my personalized program and make it part of my own.

One of the key concepts to any workout program is the apparently obvious one of: work hard. And, one of the easiest ways to ensure that you work hard is to compress more work into less time... which is one of the many (and very old school... bodybuilders have use the "more work in less time" thing for decades) strengths of BFL.

One of the things that I, obviously, always stress for people is that there is no "one" way for a person to train. Improving fitness, gaining muscle, losing fat, etc. are all adaptive processes; and, one of the big keys to creating adaptation is change of stimulus. So, don't be afraid to mix things up to see what works best for you.

Andrew

AML is right; The Body for Life program gives good framework, but your program should be specific to you. I did the Body for Life competition, about a year ago and lost 20 lbs. of bodyfat while gaining 10 lbs. of muscle (probably more like 5 lbs. of muscle and 5 lbs. of water in reponse to the creatine). However, I was not convinced by the book that 20 minutes of interval training would be sufficient for noticeable fat loss in experienced athletes. In addition, I was already doing 45-60 mins of intervals 2x/week and had been training consistently for 5 years. I would "feel yourself out" and see what produces results and keeps you motivated. I believe that was the one thing that ultimately allowed me to see great results. I wouldn't worry about not following the plan exactly...

Most of the time, especially for experienced people, it's not necessarily what you changed to... or what you changed from... with respect to your workout; the results usually come from simply making a change and keeping your body guessing.

Andrew

THe BFL program is a great program. The only problem I have with it is the Diet part. If I were to eat portions based on the size of my fist, I would starve and I can guarantee you I would loose muscle!! I think that in order to get great results, you need to be a lot more in tune with your colorie intake rather then winging it based on hand size!! LOL As with any exercise program you have to modify it to suite your individual body type or needs. Some people in my opinion need more cardio/food then others. That being said--BFL is what it is and does work but everyone is different!!

GF