I've been trying to follow all the recent talk about BFL - as work permits, been pretty busy lately. I started thinking more and more about it and have tried reading through a few of the articles and sites Nat posted. I must say I am definitely intrigued. Intrigued enough to start some high intensity interval training on my treadmill instead of my usual hop on, warm up for 3 minutes, run for 25, and cool down. I must say, I have been a little tired this week but the workouts feel incredible. I didn't realize you could get so much more out of 30 minutes on the treadmill while even covering less distance. I know there is a lot more to BFL than that but it got me thinking. Then I saw all the transformation pictures on the Yahoo Club site. I was sold. Now I just have to wait for payday this Friday so I can make a few purchases, starting with the book, some weights, and a few supplements I haven't purchased in the past. I also plan on getting some calipers to measure my body fat and taking some pics (Yuck).

My questions are - is this enough to get me started (with the treadmill I already have)? Back before I pumped out three kids in four years I ran an occasional traithlon and use to cross train quite a bit. I know I do not have that amount of free time to get me to a pool or even on a bike. When you say we need to change our workout every 4 weeks, can that be changed sufficiently by still using a treadmill and weights? Anything else I need to purchase or do beforehand ?

I think the biggest factor for me will be the 8 hours of sleep. I can't remember the last time I slept for 8 hours. Sounds kinda nice actually. I am already eating a few smaller meals throughout the day (although I am sure that will need adjusting) and, thanks to this site, am consuming more veggies, berries, and water.

ANyway, I am planning on giving this a go starting Saturday, yes, hopefully I'll be reading a lot on Friday. I think it must be a sign because that is exactly 12 weeks before my husband and I leave for our vacation in the keys. Look out bikini!

Thanks everyone, especially Nat for all the great guidance, information, and dedication.

Hi there Dee

Sounds like that's more than enough to get you started. The change every 4 weeks refers to the exercises you do with weights - you want to keep your muscles from getting used to working the same way. And lets face it, there are a lot more muscles to work than the ones targeted by the first sets of exercises described in the book. Just to give you an example, I did the workout as described in the book the first 4 weeks - for chest this meant regular chest presses and flys, in week 5 I changed to incline presses and flys, and just recently I changed to decline presses and incline flys - works the same area (chest) just targets different heads/areas of the muscles.

I use my nordictrack for all cardio and will continue to do so - it's not hard on my knees.

If you're picking up some free weights I suggest one of the adjustable sets - you'll probably outgrow regular dumbells pretty fast. Marlaine and Beth (Bsayne) got themselves some power blocks - that might be a good idea (I think Marlaine discussed them at great length in her Journal a few days ago).

I'd add a good pair of gloves to your list and call it complete.

Best of luck!
Nat