30 day body make over

[organicorange]

I'm sitting here, being lazy and watching TV, and that Bally's commercial came up again. I have been really listless lately and haven't been so healthy, so this question just popped in my head. Has any one ever done that Bally Total Fitness "30-days guarenteed" make over thing? I am already a member of a gym and all, so I am not really interested per say, I just have heard in the past all the tactics Bally uses to get members, and then forgets about them.

How about any "30-day" makeovers that have worked? Aren't they all just "fads"? Eh, I have no idea. Lately I've been feeling guilty about my crappy eating/exercise habits, so this was just an impulsive question....heh

[rainbowmoon]

I have seen these commercials as well. The person looks like they have lost about 20 lbs. and gained 10 lbs. of muscle in a month...I too, wonder how well they can work.
I am interested in something like these too. A quick way to drop weight and lean out.

[rainbowmoon]

http://www.ballyfitness.com/rapid_results/30_day/QandA.asp

[zoebird]

generally, it's a consistant diet and exercise plan. they push you hard--interval training, heavy weights, etc--probably much more than you would do 'on your own.' and, results do vary depending upon the individual.

[rainbowmoon]

Well, does anyone know where I could find a plan like that online?
Seriously. I am looking for a hard-push summer plan to help both my Mom and I get in shape. I can lift fairly heavy weights and so can she, and both of us are in decent enough shape to do up to an hour of cardio, but no running- she has bad knees and I need to lose weight before I can run again- too hard on my joints.
I looked on a search engine, but I'd rather try something that other people have tried. I've also considered making my own, but I'm afraid it wouldn't be balanced or correct. I know alittle about weight training and fitness training but I'm not sure enough of myself to set up a routine. Maybe I should start a new thread! Lol.

[pseudo_vegan]

That's a scam...

I suppose it's absolutely possible to "re-make" or "make-over" one's body in 30 days, but one must be 100% committed and dedicated and put SO MUCH time into something like that.

Furthermore, one would have to hire on one of Bally's payroll personal trainers. Reasoning being that if one were knowledgable enough to design a plan and disciplined enough to stick to it, one wouldn't need a trainer or some 30-day pish-posh to do it...they'd already be totally ripped or whatever.

Hmm. Proper English is really irritating and that's just my opinion about Bally's...I could be entirely wrong but... :stinkeye:

:nigel: Cheers.

[remilard]

Well, does anyone know where I could find a plan like that online?


If your goal is to loose fat and gain muscle the Body For Life workout is fairly sound. The Body For Life diet, however, is designed to be nearly impossible to do follow without (duh) meal replacements so I would completely ignore that. Keep track of your calories and weight loss and try to stay around 2 lbs per week of weight lost.

[SeaSiren]

Yes, Body For Life rocks! You can replace their suppliments with standard snacks or use vegan suppliments.

[rainbowmoon]

If your goal is to loose fat and gain muscle the Body For Life workout is fairly sound. The Body For Life diet, however, is designed to be nearly impossible to do follow without (duh) meal replacements so I would completely ignore that. Keep track of your calories and weight loss and try to stay around 2 lbs per week of weight lost.

I was thinking about doing the BFL plan, actually. I am lacto-ovo, but I think that doing it would involve eating a lot of dairy and eggs, which I don't really care to do. But the workout plan does look pretty reasonable. I'd like to throw some yoga or pilates and more cardio in there, though.

[zoebird]

i would go on a relatively basic plan of a four-day split of weights and a 6 day cardio plan. the cardio should be interval training, and it's relatively easy to do if you use the cardio equipment at a gym.

the four day weights split will be divided between push and pull whole body movements with a day of rest in between. something like this:

monday: push
tuesday: pull
wednesday: off
thursday: push
friday pull
saturday/sunday: off

pushing movements are squats or leg presses, bench press, overhead press.
pulling movements are dead lifts, rows, and chin ups/pull downs.
on each weights day there are special groups that should be done: weighted crunches and back extentions, rotator cuff exercises, stretching (or yoga).

so, it goes like this:

Monday/Thursday: squats/leg press, bench press, overhead press, weighted crunches, weighted back extentions, rotator cuff exercise and stretching.

Tuesday/Friday: deadlift, row, chin up/pull down, weighted crunches, weighted back extentions, rotator cuff exercise and stretching.

Monday-Saturday you do cardio. Using an exercise bike at the gym, set it for interval training or for 'fat burning' which is generally an interval training. On weights days, do 30 to 45 minutes. on non-weights days, do 45 minutes to 1 hour. On weight days, stretching/yoga should last 30 minutes. on non-weight days, it should be 45 minutes to an hour.

Your weight training workouts should go like this:

10 minutes warm up cardio + 30 minutes weight training + 30-45 minutes cardio + 20 minutes stretching/yoga = at the max 105 minutes or 1 hr and 45 minutes

Your non-weight training workouts should go like this:

45-60 mins cardio + 45-60 minutes yoga/stretching = at the max, 2 hours

i recommend that the yoga on the non-weights days be more vigorous than on the weights days. If possible try to take a class at the gym in yoga on these days.

-----

the diet plan is fairly simple as well: protien rich, low-moderate complex carb, high on nutrient-rich simple carbs. so, have bread or pasta or potatoes or sweet potatoes (starches) only once a day (i reccommend your breakfast or your evening meal). have as many veggies as you want. have 4-6 servings of fruit. have 3-6 tablespoons of fat (uncooked olive oil, flax seed oil, and coconut oil are best). if you're primary source of protien is from beans, then have these in lieu of grains (bread, pasta, or potatoes).

breakfast: tofu scramble; mixed greens with orange slices with a salad dressing of olive oil, orange juice, and spicy mustard; water

snack: fruit and nuts (apple and walnuts, for instance)

lunch: large salad with various veggies, beans, sprouts, olive oil-mustard dressing; whole fruit

snack: dates fine chopped in a blender, rolled into balls around almonds, and then rolled in chopped coconut.

dinner: black bean chili with mixed greens salad with olive oil dressing; tropical fruit salad (papaya, pineapple, mango, pink grapefruit, with macedemia cream and shredded coconut)

snack: fruit and nuts

Notice that this diet doesn't ahve sweets, soda, energy drinks, supplements (like protien powders), or any sorts of processed foods. These things should be home-made and are relatively easy to make (most are raw, and that which isn't is easily prepared. tofu scramble takes 15 minutes; black bean chili takes 20 minutes).

Any of the snacks should come directly after a workout--those the dates are excellent for just have the workout. i highly recommend the date balls after working out--assuming you work out in the afternoon between lunch and that snack. If you work out after that snack and before dinner, it should be fine--but also add a watery fruit to the snack (such as an orange). Meals come roughly 3 hours apart, so there is plenty of time to put in a 2 hour workout between the meals.

You also need to make certain that you get enough sleep--7-8 hours a nite is good. the body does need to repair.