DAY 112-MANDA

Free day. :)


Here's the link:

http://bodyforlife.com/

This link has all of the charts that I use to track my meals, goals, workouts, etc. Helps to visualize it on paper.

http://bodyforlife.com/exercise/downloads/bfl_charts.pdf

http://bodyforlife.com/exercise/journals.asp

Here's the foods they want you to focus on:

http://bodyforlife.com/nutrition/foodlist.asp


Here's the gist:

• 12 weeks
• eat six small meals that consist of a lean protein and a complex carb with vegetables at at least two of those meals; 10 glasses of water per day.
  
• you get one "free eating day" per week so you body doesn't think it is starving
• You alternate between upper body strength training, cardio, lower body strength training, cardio, repeat. Don't work out on your free day.
• The charts above help you track your progress, which is very helpful I think. Look at them to see how they want you to workout.
  
• Basically with the workouts, you do interval training. Start out easy, increasing the resistance/intensity each time.
  
• Cardio is only 20 minutes broken down into 4 intervals. You can do any type of cardio to achieve this. They also want you to do it on an empty stomach first thing in the morning on cardio days.
  
• plan your meals the night before
• make goals for the next day every night for the next day
  
• basically it is a lot of planning, as well as working on your mind/inner self by setting goals and being positive.

I really love the before and afters. They are so inspiring. Many of these people are somewhat scary looking afterward, but I can't believe how far some of them came.

http://bodyforlife.com/success/beforeAfterAfters.asp
http://bodyforlife.com/success/goals/multichallenge.asp

I can't believe what you can achieve in 12 weeks.