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Home / Body For Life Challenge / Body For Life Journal
The Body For Life Journal
Keeping a workout journal is essential what ever training program you are following. How can you know that you are lifting more each week and by how much if you are not writing it down.
The same goes for dieting. Keeping a journal of what you eat and when will help you keep track of your nutrition and help keep you motivated into staying with your diet.
One of the best way to track your body for life challenge is to buy one of the success journals. You can get these in most book stores or on the internet and they are a great way to track the entire 12 week program.
I recently bought one of these for $12 just to see what they were like and have to say that i was fairly impressed with it.
The first part of the Body For Life Journal is spent looking at your goals and what you expect to achieve over the 12 weeks and why you want to achieve it. This will cause you to do some serious thinking and the answers to the questions may not be what you first think.
There is space to stick your before and after pictures which is a nice addition to the journal. Its not until you actually start casting a critical eye over a before picture you realise how out of shape you are and can start to imagine what you would look like with a better body.
The body for life journal has spaces each day to write your planned and actual meals, as well as tracking your training plan. There is also space to write your thoughts and feelings. Each day is in order so you know exactly what training plan you should be following and on what day. Its up to you to pick the exercises that you will be doing.
Each day requires you to do a journal sessions where you write down 3 things you did well today, your daily goals and how you can improve. These journal sessions can be done in the evening so you can reflect on the day. These are optional but setting and achieving regular goals is part of the road to success in the Body For Life Program.
Top Tip
Whether you follow the BFL program or not a training and nutrition journal is one of the best ways to track your progress and stay motivated.
The Body For Life Journal is hardback and spiral bound, its of good quality and not your usually training diary rubbish, you can tell alot of thought and planning has gone into these books.
On the first couple of pages you get an introduction by BFL founder Bill Phillips who explains the importance of keeping a training journal. He then gives you examples of what your journal should look like when filled in.
On each page you get a motivational success story with pictures from people who have completed the 12 week challenge and also a lesson for life from Bill Phillips. These stories and lessons are designed to fire up your motivation each morning when you read them.
You can also download your free PDF copy of the training and nutrition logs. You can print these out and use them to track your body for life progress. Even if you are not following the training part of the BFL program the nutrition journals are excellent for keeping track of your diet.
My 12 Week Transformation
You can follow my progress throughout my recent 12 week muscle building transformation challenge. In just 12 weeks and using limited equipment i was able to burn 28lbs of body fat and gain 9lbs of new muscle.
The picture on the left shows one of my before photos which was taken on 1st April.
Weight: 201.6lbs
Body Fat %: 23.86%
Fat Mass: 47.95lbs
Lean Body Mass: 152.05lbs
Waist: 38inches
See More Before Photos
The picture on the right shows one of my after photos which was taken on the 1st July.
Weight: 180.6lbs
Body Fat %: 10.59%
Fat Mass: 19.13lbs
Lean Body Mass: 161.47lbs
Waist: 33.5inches
See More After Photos
Read More On The Body For Life Challenge
Get Your FREE Muscle Building Success Kit
You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.
 How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
- The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting! More weight gain tips.
- Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.
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