Well, this is the first of a couple of weeks of blogs on Exercise (Monday), Diet (Wednesday) and Supplementation (Friday). These are the primary elements of BFL, the three legs of the stool, so to speak.

One of the most often asked questions about exercise is the title of this blog. What do I do if I miss my exercise session? Well, as Bill says, if you missed it, you missed it. That’s a rather frustrated way of saying that you just move on and try to better next time.

And I think Bill is right. The whole program is so sensitive and so intense, though brief, that it is nearly impossible to “make up” a session the next day without adversely affecting whatever else you were supposed to do that day. However, Bill doesn’t say something else that I wish he had, and that is: DON’T LET IT HAPPEN AGAIN! Look, in most cases, the commonest excuse for missing the workout is either slept in, or just had something else you’d rather do. That kind of an attitude is going to just kill your challenge early on if you repeat the situation. Here’s the deal. You only have EIGHTEEN sessions for each muscle group during the entire challenge. So, even by missing one workout you’ve missed over 5% of the entire time you’d spend exercising those muscles during that challenge. Doing the math, you can see that it only takes a few missed sessions to really mess up your efforts.

To me, the true reason for missing workouts is simply a failure to make the program a priority. In other words, not taking it seriously. So, if that is how it goes, at the end of twelve tough weeks, you may have very little to show for your “efforts.” This program is just too tough and sacrificial to do it in a half-baked way.

One last thing. Missed workouts often lead to another problem–missed meals. Whether it is due to the trainee trying to tweak the diet to make up for the lost exercise, or just more evidence of disorganization, this only makes things worse. DO NOT MISS MEALS. Without all six of them, at the right times and in the right portions, you’ll be unable to both gain muscle and lose fat during your challenge.

If you’re reading this on Monday and have already missed a workout, get it in TODAY!  Don’t start breaking your promises to yourself. Get it done!