Body For Life

Body for Life is a Diet and Exercise program which lasts for 12 weeks. The founder of this exercise program is Bill Phillips, the former competitive body builder. This program is very popular through a book named the same. Body for Life makes use of principles which are widely used in body building process. Body for Life makes use of principles that have been widely known in bodybuilding. Its differences are in the way it has been packaged and marketed. It supports an widespread subsidiary industry of gyms, personal trainers and nutritionists. 

Body for Life is a powerful exercise and nourishment program based on the principles that you most likely to adopt. Because it gives quick results. According to the Founder, Bill Phillips, by following this program you can make a strong and best body you ever had. This program involves training with weight for about 45 minutes for three days a week alternated with aerobic exercises for at least 20 minutes for three days a week.  

The diet schedule of Body for Life program involves six small meals in a day for six days a week. The food items must involve vegetables, poultry, brown rice, fishes etc. In the end of the week you can eat any thing and avoid vigorous workout on that day. Innumerable attempts show the spectacular improvement of this program.   

Body-for-Life provides this list of authorized foods containing proteins, carbohydrates etc from which you can choose according to the availability. The Protein rich materials includes Chicken breast, Turkey breast, Swordfish, Haddock, Orange roughy, Salmon, Tuna, Crab, Lobster, Top round or top sirloin steak, Lean ground beef, Buffalo meat, Egg whites, Lean ham, Low-fat cottage, cheese etc. 

The Carbohydrates containing food items involve Baked potato, Sweet potato, Yam, Squash, Pumpkin, Steamed brown rice, Steamed wild rice, Pasta, Oatmeal, Barley, Beans, Corn, Strawberries, Melon, Apple, Orange, Fat-free yogurt, Whole-wheat bread etc. 

Body for Life also recommends some Vegetables including Broccoli, Asparagus, Lettuce, Carrot, Cauliflower, Green beans, Green pepper, Mushrooms, Spinach, Tomato, Peas, Brussels sprouts, Artichoke, Cabbage, Celery, Zucchini, Cucumber, Onion etc. Body for Life use the principles that are widely used by the body builders. This Body for Life program supports a widespread subsidiary industry of gyms, personal trainers and nutritionists.  

Here are some sample meal plans for Body for Life and this is a model 1700 calorie plan. 

Breakfast 

3/4 cup scrambled Egg Beaters

1 piece multi-grain toast with 1teaspoon natural peanut butter

1 small apple

1 small banana 

Snack 

Myoplex Lite Ready-to-Drink 

Lunch 

2 ounces of fresh deli cut turkey breast

1 tablespoon regular mayonnaise

2 slices of multi-grain bread

1 cup fresh baby carrots

1/2 cup low-fat cottage cheese 

Mid-afternoon Snack 

Myoplex Lite Nutrition Bar 

Dinner 

1 medium roasted, skinless chicken breast

1 cup lentil soup

2 celery sticks with non-fat cream cheese 

Body for Life concentrates energy expenditure in addition to energy input. The exercise should include training to increase long term metabolism and should build more strength to skeletal muscles. This helps to increase the energy expenditure and fat loss from aerobic exercises. The exercise program of Body for Life is more complex than a normal diet program. It reccommends exercise for six days a week alternated with weight training and aerobic exercises. The last day of the week should be the rest day. For recovering the exercised muscles fully before training session weight training sessions should be alternated with upper and lower body.  

Weight training 

Most of the weight training exercise can be done using a barbell, dumbbell, Smith machine, cable machine etc. with adjustable pulleys in a specialized apparatus. 

Exercises for upper-body muscle groups include 

      (1) For chest; bench press, pec-deck, incline flye etc can be practiced.

      (2) For upper back; pull-down, bent-over row, dumbbell pullover etc.

      (3) For shoulders; upright row, shoulder press, lateral raise etc.

      (4) For rear arms; push-down, triceps kickback, bench dip etc

      (5) For front arms; biceps curl, concentration curl, hammer curl.  

Exercises for lower-body muscle groups include 

      (1) For front legs; squat, leg press, leg extension etc.

      (2) For rear legs; leg curl, lunge, glute-ham raise etc.

      (3) For Calves; standing calf raise, seated calf raise etc.

      (4) For torso; crunch, reverse crunch, leg raise etc. 

There are various aerobic exercises which are specifically designed to suit Body for Life. The common aerobic exercises include walking, running, swimming, cycling, rowing etc. These aerobic exercises can be done for a duration of about 20 minutes. In the first five minutes of the aerobic exercise the intensity increased. It is meant to increase the intensity of the weight training sessions. According the Founder aerobic exercises are effectively functioning at morning,  because it raises the metabolism and heavily withdraws fat after the overnight fasting.  

Diet Tips for Body for Life 

1. Eat six meals a day:
   

      To accelerate metabolism and maintain steady energy levels throughout the day, six meals per day is best. 

2. Combine carbohydrates and protein at every meal:
   

      All body works are better with a balance of carbohydrates and protein. 

3. Choose “appropriate” portion sizes:
   

Portion size of food items helps in the management of weight. 

4. Plan meals ahead of time:
   

     Before doing your training program you want to try different recipes and decide what works for you. You should experiment different recipes at seasonings and try to use a variety of vegetables, and find which microwave settings work best for preheating food 

5. Get containers to store your food
   

6. Drink 10 glasses of water every day
   

During the comprehensive training you must be well hydrated. 

7. Consume Myoplex® within 30 minutes of exercise
   

High quality protein Myoplex® is essential immediately after your workouts. It increase the body’s ability to refuel and build strong muscle.  

8. Use high-quality supplements

To enhance performance and eliminate nutritional deficiencies high quality additional supplements are needed.

9. Find your “emotional reason” for staying on track
   

10. Strive for consistency, not perfection