Body For Life: 12 Weeks to Mental and Physical Strength by Bill PhillipsBody for LIFE by Bill Phillips describes a 12-week diet and exercise program that can transform your life.
The recommended diet is not one of those fad diets that keep you hungry – quite the opposite. It’s all about providing nutritious fuel to your muscles every 3 hours, so you don’t get hungry. The book details exactly what nutrients your body needs, and which foods are the healthiest choices. The emphasis is not on counting calories, but on eating “portions”. A portion of protein is the size of the palm of your hand. A “portion” of carbohydrates is the size of your clenched fist. Since you use your own hand to determine portion size, it is customized to your body’s needs. To plan a meal, pair a healthy protein (such as chicken or turkey breast) with a healthy carb (such as a sweet potato or squash). Eat 6 times per day: 7am, 10am, 1pm, 4pm, 7pm, and 10pm. Add a vegetable to 3 of those meals. Each day, drink 10 8 oz cups of water.
A special rule makes it easier to follow this diet than any other – one day a week you can eat whatever you want! So feed your body healthy food Monday – Saturday, watch and feel those pounds melt off without any hunger, and you can still eat your favorite treat on Sunday. Sundays are also a good time to plan the next week’s meals and shop for the foods you’ll need. Batch cook on Sunday and save foods in appropriate portion sizes, to save time throughout the coming week. Use small capacity containers for saving food, to help ensure the correct portion size.
The exercise plan alternates strength training with aerobic exercise for 6 days, then rest 1 day. Day 1 you strength train your upper body, on Day 2 aerobic exercise, on Day 3 strength train your lower body, on Day 4 aerobic exercise, Day 5 upper body, Day 6 aerobics, Day 7 rest. Yes, completely rest. And that’s the day you can also eat whatever you want. It’s your “free day”.
The book provides instructions and photos to correctly perform strength training exercises, with progressive repetitions and intensity. Workouts target specific muscle groups for a short duration. Each day you’ll spend 42 minutes on lower body, 46 on upper body, or 20 on aerobics. That’s all. The emphasis is on gradually increasing intensity until you hit the “High Point” – your utmost effort – for maximum benefit.
During the program you photograph and measure yourself every 4 weeks. It’s an excellent record of the positive changes to your physical shape. By week 6 the transformation accelerates. You stop wanting to binge on Sundays, because you feel so much better on days when you eat healthy. Your energy level increases along with self satisfaction, and readiness to tackle other challenges.
The information about nutrition and building strength was sufficient motivation for me to try the program; I couldnt relate to the before/after photos. I frankly couldn’t believe them. But after completing the program and accomplishing even more than I had hoped for, I can see extreme changes could occur, if someone previously did no exercise at all and ate mostly junk-food daily.
I highly recommend this book to anyone who enjoys a good workout and has tried unsuccessfully to lose weight by the traditional “hungry” diets. You won’t be hungry, and pounds will just melt away. For me the key was protein. I had already reduced portions, cut out greasy and fried foods, given up butter and sugar. I was eating plenty of fresh fruit, vegetables and whole grains. But I wasn’t eating 6 times a day, I didn’t drink water, and I hardly ate any protein. Once I tried the Body-for-LIFE Challenge, I was hooked. As they say, it’s not Body-for-12-weeks, it’s Body-for-LIFE.
My favorite quote: I cant describe how much inspiration comes from seeing the muscles grow and the fat go. You look in the mirror and its like meeting an old friend you really liked a lot but havent seen for a while.
Body for Life for Women: A Woman's Plan for Physical and Mental Transformation
I followed the work out part only and not the diet for this. When i say did not do the diet i mean buy the shakes etc. I ate small meals and did the work outs the way that they said and i can tell you my body did change for the better! Great results and after i have this next baby i will be back following it again If you already go to the gym and work out you find that this is a better way of doing it with quicker results than what you were already doing! Not many really
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