- Easy to Follow
- Exercise Recommendations
What is it?
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 a widespread subsidiary industry of gyms, personal trainers and nutritionists.
Body for Life is a powerful exercise program and nutritional plan and it gives quick results because of it’s intensity. According to the Founder, Bill Phillips, by following this program you can make a strong and the 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.
This list of authorized foods containing proteins, carbohydrates etc from which you can choose according to the availability.
The protein allowed on the body for life diet includes:
- Chicken breast
- Turkey breast
- Orange roughy
- Top round or top sirloin steak
- Lean ground beef
- Buffalo meat
- Egg whites
- Lean ham
- Low-fat cottage
- cheese etc.
These items are allowed in the diet plan:
- Baked potato
- Sweet potato
- Steamed brown rice
- Steamed wild rice
- Fat-free yogurt
- Whole-wheat bread etc.
Recommended vegetables include:
- Green beans
- Green pepper
- Brussels sprouts
- Onion etc.
1700 Calorie Body For Life Meal Plan
Here are some sample meal plans for Body for Life and this is a model 1700 calorie plan.
3/4 cup scrambled Egg Beaters
1 piece multi-grain toast with 1teaspoon natural peanut butter
1 small apple
1 small banana
Myoplex Lite Ready-to-Drink
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
Myoplex Lite Nutrition Bar
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.
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
- Eat six meals a day
To accelerate metabolism and maintain steady energy levels throughout the day, six meals per day is best.
- Combine carbohydrates and protein at every meal:
MyFit would suggest that people have protein and vegetables at every meal and save the complex carbohydrates for the morning.
- Choose “appropriate” portion sizes:
- Portion size of food items helps in the management of weight.
- 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
- Get containers to store your food
You can also refer to the Sunday Ritual in which you make many recipes for the week on Sunday night. This will help with food cravings and keep you on your path towards six pack abs.
- Drink 10 glasses of water every day
During the comprehensive training you must be well hydrated. as it also helps with keeping your body burning fat.
- 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. Myoplex contains a lot of protein and other supplements which your muscles need. We do not endorse myoplex as any complete protein and simple sugars will produce the same effect without the cost.
- Use high-quality supplements
The only supplements needed on a diet are whey protein, fish oil and greens powder. Do your own homework to find out which brands are best.
- Find your “emotional reason” for staying on track
This may be to look good on the beach or to fix a health problem. Either way, you need to refer back to this reason in a time of weakness.
- Strive for consistency, not perfection
This is a great tip. Perfection is almost impossible but if you stick to a list of foods you should be eating and ignore buying the bad ones you’ll have less chances to eat the bad ones.
We think Bill has done a great job putting this lifestyle change together and putting emphasis on strength training and eating healthy. Where Bill falls short is his willingness to supply supplements and a particular brand. Myoplex is a great product but you can achieve a similar result through other products and food.