Advice Please - 2x a week weight lifting

[speedy]

I started BFL last summer and did great on the program. My weak point being my eating habits. I am 40 years old, 5'6" and about 150 (could lose 15 lbs or so). I have muscles, but hiding under the flab.

I have kept up the lifting 3x per week, basically BFL style. It's good, but am a bit bored of it.

That's not my question though. I have had a recent schedule change at work and will only be able to get to the gym twice in a week, and the days might be back to back some weeks.

If I do lower body once a week and upper body once a week can I maintain what I've built? Can I improve if I get my eating cleaned up?

Can you recommend a 2x a week program?

Thanks in advance for your help.
sandy

[Anca]

I started BFL last summer and did great on the program. My weak point being my eating habits. I am 40 years old, 5'6" and about 150 (could lose 15 lbs or so). I have muscles, but hiding under the flab.

I have kept up the lifting 3x per week, basically BFL style. It's good, but am a bit bored of it.

That's not my question though. I have had a recent schedule change at work and will only be able to get to the gym twice in a week, and the days might be back to back some weeks.

If I do lower body once a week and upper body once a week can I maintain what I've built? Can I improve if I get my eating cleaned up?

Can you recommend a 2x a week program?

Thanks in advance for your help.
sandy

Yes and yes- IF you clean up your eating. And IF you find time for some type of cardio training (BFL is not just weights- the 20 min 'aerobic solution' is an excellent interval-type program; and it's only 20 min!).

You could keep the BFL upper/lower split; or mix upper body and lower body on the same day, such as:
-day 1: chest/shoulders/tris/quads/calves
-day 2: back/bi's/hams/abs

Play around with the sets, number of reps and rest times. Lots of room for creativity.

[speedy]

Yes and yes- IF you clean up your eating. And IF you find time for some type of cardio training (BFL is not just weights- the 20 min 'aerobic solution' is an excellent interval-type program; and it's only 20 min!).

You could keep the BFL upper/lower split; or mix upper body and lower body on the same day, such as:
-day 1: chest/shoulders/tris/quads/calves
-day 2: back/bi's/hams/abs

Play around with the sets, number of reps and rest times. Lots of room for creativity.

Well thanks for the response. BFL is a 6 day a week commitment and since I will only have 2 days for the gym I was thinking to do the HIIT after weights, but not sure if that's realistic.

Anyway I appreciate your reply.

[sarahlou]

Speedy there's a lot you can do with just bodyweight. Have you considered setting aside 30-min each day and working out either in the morning or at night at home? You can create circuits and do pushups, pullups, bodyweight dips, squats, lunges, etc. And there are a lot of great plyometric moves - you can do squat jumps, lunge jumps, etc. I think you can really do a lot with this if you want to. Just a thought.

[speedy]

Thanks!

[Anca]

Well thanks for the response. BFL is a 6 day a week commitment and since I will only have 2 days for the gym I was thinking to do the HIIT after weights, but not sure if that's realistic.

Anyway I appreciate your reply.

During my last prep Erik allowed me to do that when I had no other choice.
Could you get up earlier and do your 20 MAS outside first thing in the morning? Or maybe even last thing at night if it's a safe area? I used to run outside for my 20 MAS- just go faster and faster and faster for levels 6,7,8 and 9; then back it down to level 6 and so on.
You could also do a jump rope workout instead of the 20 MAS- jump 60 sec, rest 30 sec; for 20 min. That can be done at home anytime you can spare 20 min. ;)

[speedy]

It will be possible to do my cardio outdoors or at home. I am pretty sure I won't be able to get to the gym to lift more than 2x a week.

I am checking out this plyometric stuff now, maybe a possibility for at home.