FFYFC Intro
Welcome to the Fat Fighters Yearlong Fitness Challenge, FFYFC for short. Round 1 starts this Sunday 1/22. Over the weekend I’ll add more info on the left site for ongoing reference. Next week is dedicated to all things walking. Thing such as, warming up and cooling down, target heart rate, using a pedometer etc.
I was going to launch a forum to support the challenge, but for the near future, we can gab amongst ourselves in the comments. Especially since it appears that Round 1 will roughly have 10 folks or less, an entire forum will be pretty impersonal. Comments are more cozy. *If* this grows, the forum will be launched.
Who can join? Anyone! It is not limited to sites in the directory, on the fitroll or in the webring. Matter of fact, you don't even need to be a weight loss blogger, or even have a blog. If you want to lose weight, be active and do a structured program, you're in.
At first glance, as I was typing up the program from the walking booklet, it seems very doable & scalable. Something you can grow with overtime and tweak to challenge yourself when it gets too easy. The beginner’s program starts off with a goal of 15 minute /.75 miles/3 times per week walk. It gradually increases over the next 10 weeks and by week 10, the goal is 30 minutes/2 miles/4 times per week.
What I like most is that it doesn’t jump you right into the 30 minutes 3 x a week level; instead it gradually gets you there over the course of 2 months.
Once you “graduated” from the beginners program, you can try week 1 of the intermediate program. That one starts you off with 25 minutes/1.25 miles/4 times per week. By the week 10, you’ll be walking 50 minutes/3.25 miles/5 times per week.
And finally, for the more fit or after another round or two of the intermediate program, you can try the advanced program. In week 1 you start with 35 minutes/2 miles/4 times per week. By week 10 you’ll be walking 60 minutes/4 miles/5 times per week.
Ideally, if you do all 3 programs back to back, by the end of 30 weeks/6 months which is around July, you would have gone from walking 15 minutes 3 times to walking 60 minutes 5 times a week.
Excess weight can not survive in that climate 
Over the weekend I’ll also add some downloadable documents that you can print out for home use.
The documents will include the walking program you see here as well as a weekly checklist for you to tick off what you’ve done. Oh and at the top of each checklist is a 1 line pledge, vowing to finish the program. Granted you do sign & date it like a contract, but if you have extenuating circumstances or simply no longer want to do this, you won’t be sued by me
Speaking of sue, now that I’ve agreed not to sue you, please make a mental note not to do the same to me. Agreeing to and following this program on your on accord implies that you have seen a doctor who has given you the ok to do such an exercise program. As you all know, I’m not a doctor or trainer, the information I provide is simply reprinted from an existing book, not unlike searching the web for a walking program. All I’m truly providing is a space for people to come together and record their weekly progress. Since you know your circumstances better than I ever will, you are free to modify anything listed as you see fit. Rather use the weekly format to run or bike? Have at it. We'll cheer you on every step of the way.
Now that the pseudo legalese is out of the way, let’s see what these programs look like:
The Beginner Program
If you are fairly inactive, overweight or recovering from an illness, starting with the beginner program may be best.
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The Intermediate Program
If your doctor informs you that you are physically fit and you already take part in a regular exercise routine, the following intermediate program may be recommended for you.
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The Advanced Program
If you are in excellent physical shape and already have a regular walking routine, the advanced program may be recommended for you.
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As for how I’ll run it on the site.
Every Sunday starts the week, you have the next 7 days to get your walks in, if you miss a walk or week, it’s up to you if you want to repeat it or just move along. Whatever you feel most comfortable with. If at any point you feel like you missed too much time, or the group is in week 8 and you can’t keep up, my suggestion would be, go back to the week 1, or the last week you successfully finished, of your program till a new round starts.
For instance, say you are doing beginner program and wham in week 4 you get sidetracked until week 6. You’re wondering if you should just chuck it and wait for the next round, I say keep the habit going by using the last 3 weeks repeating an earlier week. It’s not a race or competition, the end result is the same for all of us, be consistently active 3 or more times a week so we can lose weight. Every little minute towards that goal, helps.
On Saturdays there’ll be a weekly wrap up/check in post, where you can brag that you got all your walks in, or sob about anything that kept you from walking.
On Sundays I’ll post the week we are currently working on and the goal for each program. In the comments you’ll reply with only two things. Remember earlier this week I had a post about writing yourself thin? On Sunday you’ll write 1) that you will lose 1lb that week and 2) that you will walk xx, where xx is your walking goal from the program. That’s it. It’s more an exercise in mind over matter, to get you mentally prepared for the week ahead.
Ok this post was crazy long 
. I’m done here for the day. See you guys tomorrow.
Next entry: Final techie post
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19 Comments
01.19.06 | renee commented: Shallow? Did you see biggest loser last night? Rasha owns shallow 
Ok girlie, stick w/us for 10 weeks and let's get you some hot bridal pics. For public consumption of course 
01.19.06 | Peg commented: Sign me up Renee! I'll do the beginner version and I'm going to drag my hunny with me. This is a terrific idea, thanks!!
01.19.06 | Shevvi commented: I'm in. I'm going to start the intermediate plan. I so agree with the comment on Rasha but at least she wasn't as mean as Sarah.
01.19.06 | caroline commented: I'm in, Renee. God bless you for extending yourself like this. You inspire me to no end....and you also make me laugh. I'm starting on the Beginner's Level, even though I think I'm capable of more. I want to have NO excuses to ditch this project. Thank you, thank you. 
01.19.06 | Faith commented: Count me in Renee! I will start at the intermediate level as we just adopted a dog and we have already exceeded the beginner level. 
01.19.06 | angie commented: i'm in as well. I really need to work on my cardio. I am going to do the beginner program I want to make sure I can commite to that before moving on. I know that with this and the challenge over atanother site that I am doing will help me get to where I want to be. I have fou weeks that I am giving my self to be under 140lbs I am tired of relosing the same weight over and over aain. Thanks for doing this renee you doin't know what it means to me.....
01.19.06 | She commented: I am so in. I've fallen on my butt as far as excersise goes and looking for a great way to get back up. This looks like it is the answer for me. I'm going to start out slow...taking baby steps....but hopefully this will be a life long change. I have 15 lbs of my post-pregnancy weight left to lose, I've already lost 62 lbs so far!
Bring on the challenge! 
01.19.06 | Shelley commented: I Renee! I am going to sign up for this...since I just LOVE challenges! I will sign up for the intermediate one and see how that goes. I plan on doing the Couch to 5K thing again...but not til spring when the weather is behaving. These challenge should help whip me in the shape for it, eh?
Thanks for motivating us all...it is so helpful!
mwah,
01.19.06 | Barbi commented: I'm in! I'll be starting the intermediate level. I can hardly wait!
Let the Challenge Begin!
Barbi
01.19.06 | Suzanne commented: Count me in. I definetly need the structure to get me started on cardio again.
Suzanne
01.20.06 | Michelle commented: Woo Hoo, I am up for the beginners level ! Thanks for all the motivation you give to each of us!
01.20.06 | MicheleL commented: Hi. This sounds like a great idea. Sign me up too. I'm going to start with the intermediate level.
Michele
01.20.06 | elle commented: Yo! Intermediate. I thought about doing advanced since I've been running about a year now...but I decided that we'll keep it easier to begin with. I won't fail
01.20.06 | Wendy commented: Hello- Been checking out this site the last couple days and I'm up for the challenge I'll do the beginner one since I'm just getting back to the gym.
01.21.06 | Diana commented: What a great blog! This is exactly what I needed, and I'm interested in the beginner level.
Well, back to the couch until tomorrow.
Diana
01.24.06 | Morgan commented: Okay so it is hard for me to get out of the house to walk as I am a single mother, however, I have an eliptical machine that I am using. Would that count? rather than the walking?
01.24.06 | renee commented: Hey Morgan - I know two people who are using the programs as guidelines, but will be running instead.
It's noot mandatory that people walk, walking was just a safer exercises for me to suggest.
In your case, say you do the beginer program for example, just follow the weekly minutes goal instead of the miles goal and you should be fine.
Pick the program you best feel you can handle, modify as you see fit, and you and your eliptical are welcome to join
If you have any more questions, let me know.
Note: Comments are closed. Please use this form to leave a message.
I'm in. Will probably do the intermediate programme, which would involve one extra run or walk per week to begin with. I've been stuck in a rut since August, cardio-wise: not doing badly, just not doing more, so this could be just what I need.
Oh, and I'm getting married in eleven weeks. So people will want to take photos of me. (Is that shallow?)