Please be aware that this website contains only my perspective and I am not a doctor or lawyer, nor do I play either on TV. For issues relating to this website feel free to contact support@bodyoffire.org
Recent Posts
Please be aware that this website contains only my perspective and I am not a doctor or lawyer, nor do I play either on TV. For issues relating to this website feel free to contact support@bodyoffire.org
I know the workout schedule is listed as a m-tu-th-sat schedule. But I was wondering would it be ok to do the workout as a m-tu-th-fri schedule? This would be so the wife and I could do it on the same day.
That would still be great. you would still be doing four high intensity workouts per week. The recommended schedule is ideal so that you can evenly space out your workouts with off days, but if you can’t make it, you will still rev up your metabolism as long as you perform the workouts.
My wife is 23, 5’4, and weighs 128. She wants to do this body of fire
program with me so we wondering roughly how many calories should she
be eating for this plan. Was wondering since the meal plans in the
plan only go down to 140 lb man.
So glad you’re going through this program. My suggestion for this question is to use the 140 pound sample as a guideline. You see, whether its man or woman we all need the essential nutrition. The only thing would be to eat a little under the 140 sample plan for your wife, and the second suggestion is to cut back on the snacks. Counting calories is a pain and even if I gave you a number it would be too much trouble to go through, so it is not recommended.
I am a firefighter and am able to exercies at certain times while on duty, but run the risk of being interrupted for a call in the middle of a workout. The last time this happened, I was in the middle of workout 4 of phase 1 in week 2, and I was almost done with my wideout drops & pushups. By the time I got back from the call, my heart rate had come down significantly and my muscles weren’t nearly as fatigued due to the extra long rest period. What I did was jump rope for a couple minutes, then started in the middle of the wideout drops & pushups sets to hopefully build up the muscle fatigue and get my heart rate back up. I was able to move on to the sprints without another interruption. My question is basically what is your suggestion for resuming a workout when interrupted in the middle? If you wouldn’t mind explaining the principle of your suggestion(s), I’m sure I can apply it to whatever workout I happen to be doing. Thanks a lot for your time. BTW, great program. I rarely used to sweat like I do now while doing BOF.
I’m glad even firemen such as you have been experiencing the body of fire program. I think it’s great that you’re trying to get the most out of your workouts by trying to find out how you can keep the intensity up even after a call of duty.
If I were to give you my thoughts on this, first I would suggest you do the workouts at the time when you are the most unlikely to be interrupted, I say the most unlikely, because interruptions just happen sometimes. So, from what I know, the reason behind taking only small breaks during a workout is to tax your metabolic system, and this happens to the added intensity that comes from not allowing long rest periods.
In the event that you are interrupted, getting your heart rate up with jump rope sounds good for your heart. In the event that you want to fatigue your muscles more I would suggest you try starting with some of the cardio strength exercises because those are almost guaranteed to get you going again,(being that they are combination exercises that use lots of muscle groups with added resistance, at a quick pace, and are continuous), and then finish the workouts.
Hi,
One of the things that really attracted me to BOF was its use in the training program of Ralek Gracie. I figured that if someone with his demanding training schedule could take it, someone like me who spends loads of time at a desk for most of the day should be able to recover just as quickly. I have a desk job, but compete in martial arts at an amateur level. I will typically compete in 1 large event and 2 smaller events a year.
My BOF training sched is M, W, F (I train day 2 and 3 on W. I am now on Week 7). I train skills T, TH, S, Su. Saturday’s my big day. It starts at 11, breaks for lunch at 3 and resumes at 5, continuing till 7. Throughout weeks 1-5, this worked perfectly fine. However, I am now almost completely gassed by 6pm. I was also forced to take yesterday off. Should I just be eating more? Sleeping more? (I get about 6 hrs on Sunday, Tues, Thu and 8-9 hours on M, W, F, S) Better peri-workout nutrition? (I have a protein shake — 2 scoops in water — during workouts on BOF days)
I generally eat 6x a day (except Saturday, when it’s not possible) each meal is around 500 kcal. To up calories in any meal, I will usually take more fish oil capsules.
I realise that this sounds like an “internet tough guy” moment, and would have sent this privately if I could. The addy provided appears to be only for website issues, though.
Thanks a lot! It’s an awesome workout.
Hi Jose, I’m glad you like Body of FIRE.
You definitely train harder than many people. Using the BOF nutrition guide, I can give you some tips on increasing your recovery time.
*Take BCAA’s pre and post your BOF workouts (Chad recommends the Biotest brand)
*Include raisins in your post workout shake (which you are taking with BCAA’s)
*It will definitely help to sleep more than 6 hours on those 3 days if you can
*This isn’t part of the nutrition guide, but to overcompensate for the lack of sleep you can get similar benefits by taking 20 minute naps 1 to 3 times a day. Keeping the time short prevents you from going deeper into the sleep and then having to be groggy afterwards.
*Remember to take some time off training every few weeks when you start feeling burnt out
*If you still need an energy boost after all this, stick to green or white tea
Keep up the good work
I have a question for you. I just completed the 2nd workout of Phase I of the program. When it came to the Wide Body Squat and Push up 10 down to 1 ladder is the 10 initial sets a typo? I rec’d the program back in April or May but due to Military Commitments couldn’t start it until now.
I was only able to complete 5 sets and it knocked me out, literally. I am in pretty decent shape and might of been able to do another set but time was a factor. I never took more than a 10-20 second rest while doing this superset.
I just wanted to know if it was a typo or if I am more out of shape than I thought.
Anyways I like the program and look forward to its completion and awesome results.
Thanks,
Justin Gavin
Hey Justin,
Glad the military people like yourself are looking into Body of F.I.R.E.
I see how you could get confused where it says to perform (10 sets of 10/9/8/7/6/5/4/3/2/1) with each exercise. Anyhow, that doesn’t mean you do each repetition 10 times. It means you would do a super set of 10 Wide Drops and 10 Push ups, followed by 9 Wide Drops and 9 Push-ups, and you continue until you hit 1 Wide Drop and 1 Push-Up. So in total it would be 10 sets of this.
Now if you did follow this and wasn’t able to finish it, then you might have needed some more rest during sets, but you could improve on that as time goes on.
Just Keep it Up and you’ll conquer it
Thanks I did like 275 reps and I was like this is one hell of a workout. And than I looked at the other workouts and they even went up from there and I was like there is no way. Anyways thanks so much for the clarification! And now that I have access to the videos I am even more stoked. This program is pretty tops! I look forward to completion and excellent results.
I was thinking of adding a bit more weight training to Workouts 2 and 4 just to make sure my muscles don’t atrophy. Something quick like 3-4 low rep, antagonistic sets of pullups/chest press/deadlift. What are your thoughts on this? Thanks!
As long as you can take the recovery, that’s a pretty good idea. Your muscles aren’t going to atrophy, since you’re still using them in the workouts… but if you’re very muscular and want to put more muscle to more use, there’s nothing wrong with that.
Keep up the good work
OK – so I’ve lost about 13 pounds in the first 2 weeks on the program – from 206 to 193. I know that’s much more than one would want to lose to preserve muscle, and I’m thinking a lot of it is just water and muscle deflation. My muscles do appear smaller and softer and my body fat % was about 23% and has not really changed a corresponding amount related to the weight loss although it looks like I’m slimmer. Should I be concerned about so much weight loss in the first 2 weeks? Should I add a diet cheat day in once per week to keep my muscles loaded or just wait till the end of the program and hope the size comes back?
Hey Jason, I’m glad Body of F.I.R.E. has been working for you. This is not medical advice, so if your concern is from a medical standpoint please consult your doctor. It may be that it was water weight, and a combination of fat and muscle. If your concern is about muscle, then make sure you’re taking your BCAA’s pre and post workouts. (Chad prefers the Biotest ones)
Adding a cheat meal won’t hurt your progress if you eat clean the rest of the time. That said, keep in mind that these are fat burning workouts, so if you are big and muscular you will appear to shrink a little bit. However, when the fat subsides you’ll have a more defined look to your muscles making them appear bigger.
If you begin losing too much weight for your taste, you can always substitute one of the workouts a week for your own muscle building routine to make it even more personalized for you.
Keep up the good work.