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Body for Life: 12 Weeks to Mental and Physical Strength
Mention the name Bill Phillips to any of the people he's helped transform and you will see their faces light up with appreciation and respect. These people include:
Hundreds of thousands of men and women who read his magazine for guidance and straightforward information about exercise, nutrition, and living with strength.
Elite professional athletes, among them John Elway, Karl Malone, Mike Piazza, and Terrell Davis ?ho have turned to Phillips for clear–cut information to enhance their energy and performance.
People once plagued by obesity, alcoholism, and life–threatening ailments who accepted a personal challenge from Bill Phillips and, with his help, have regained control of their bodies and their lives.
When you begin to apply the information in this book, you will be proving to yourself that astounding changes are within your grasp too. And, you will discover Body –for–LIFE is much more than a book about physical fitness ?t's a gateway to a new and better life, a life of rewarding and fulfilling moments, perhaps more spectacular than you've ever dared to dream before.
Within 12 weeks, you too are going to know ?ot believe, but know : that the transformation you've created with your body is merely an example of the power you have to transform everything else in your world.
In language that is vivid and down–to–earth, Bill Phillips guides you, step by step, through the integrated Body –for–LIFE Program, which reveals:
How to lose fat and increase your strength by exercising less, not more;
How to tap into an endless source of energy by living with the Power MindsetTM;
How to create more time for everything meaningful in your life;
How to trade hours of aerobics for minutes of weight training ?ith dramatic results;
How to make continual progress by using the High–Point TechniqueTM;
How to feed your muscles while starving fat with the Nutrition–for–LIFE MethodTM;
How thousands of ordinary people have now become extraordinary and how you can, too;
How to gain control of your body and life, once and for all.
The principles of the Body –for–LIFE Program are surprisingly simple but remarkably powerful. So allow yourself to experience the force of the information in this book, allow yourself to take your mind, your body, your life to a higher point than you may have ever dreamed you could. All in as little as 12 weeks.
Hundreds of thousands of men and women who read his magazine for guidance and straightforward information about exercise, nutrition, and living with strength.
Elite professional athletes, among them John Elway, Karl Malone, Mike Piazza, and Terrell Davis ?ho have turned to Phillips for clear–cut information to enhance their energy and performance.
People once plagued by obesity, alcoholism, and life–threatening ailments who accepted a personal challenge from Bill Phillips and, with his help, have regained control of their bodies and their lives.
When you begin to apply the information in this book, you will be proving to yourself that astounding changes are within your grasp too. And, you will discover Body –for–LIFE is much more than a book about physical fitness ?t's a gateway to a new and better life, a life of rewarding and fulfilling moments, perhaps more spectacular than you've ever dared to dream before.
Within 12 weeks, you too are going to know ?ot believe, but know : that the transformation you've created with your body is merely an example of the power you have to transform everything else in your world.
In language that is vivid and down–to–earth, Bill Phillips guides you, step by step, through the integrated Body –for–LIFE Program, which reveals:
How to lose fat and increase your strength by exercising less, not more;
How to tap into an endless source of energy by living with the Power MindsetTM;
How to create more time for everything meaningful in your life;
How to trade hours of aerobics for minutes of weight training ?ith dramatic results;
How to make continual progress by using the High–Point TechniqueTM;
How to feed your muscles while starving fat with the Nutrition–for–LIFE MethodTM;
How thousands of ordinary people have now become extraordinary and how you can, too;
How to gain control of your body and life, once and for all.
The principles of the Body –for–LIFE Program are surprisingly simple but remarkably powerful. So allow yourself to experience the force of the information in this book, allow yourself to take your mind, your body, your life to a higher point than you may have ever dreamed you could. All in as little as 12 weeks.
201 pages, Hardcover
First published June 10, 1999
85 people are currently reading
2068 people want to read
About the author
Bill Phillips
71 books35 followersWilliam Nathaniel Phillips is an American entrepreneur and author. He wrote Body for Life: 12 Weeks to Mental and Physical Strength with Mike D'Orso. He is also the author of Eating for Life and the founder and former editor in chief of Muscle Media magazine and the former CEO of EAS, a performance nutritional supplement company. Other books that Phillips has authored are Anabolic Reference Guide, The Natural Supplement Review, and Transformation: The Mindset You Need. The Body You Want. The Life You Deserve. Phillips made a promotional movie called Body of Work which was filmed in Las Vegas, Nevada and chronicled the first EAS Challenge.
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February 18, 2018
يعتبر من الكتب الفارقة في عالم الحمية وتغيير نمط الحياة الغذائية والبدنية،،وبرغم أنني لا أحبذ الخوض في تفاصيل أي كتاب كي لا أفقده بهجته إلا أن الوضع هنا مختلف للحث على قراءة هذا الكتاب لمن ينوون تغيير نمط حياتهم الجسدية والغذائية ..... الكتاب يرمي إلى النقاط التالية
حينما يوجه التفكير نحو الهدف الذي ترجوه بغض النظر عن العمر الذي أنت فيه فلا بد لك أن تضع نصب عينيك أموراً من المفترض أنها بديهية لكنها تسهى على الكثر منا :
.١- الخطأ الشائع يقول أن التمارين الهوائية والآيروبك هي الطريقة المثلى لنزول الوزن وتغيير مظهر الجسم
.١- الحقيقة تقول : حتى تحصل على قوام متناسق جذاب لا بد من دمج التمارين مع الأثقال بكثرة التكرار وقلة الوزن
٢- الخطأ الشائع يقول تمرن وكل ما يحلو لك
٢- الحقيقة تقول إذا أنت تتمرن فالأهم هو طريقة غذاؤك
٣- الخطأ الشائع يقول تمارين الأثقال والقوى تضخم جسد المرأة
٣- الحقيقة تقول بل العكس هي من تضفي عليه شكل الرشاقة والتناسق
٤- الخطأ الشائع يقول تمارين الأثقال للشباب فقط
٤- الحقيقة تقول هي لكل الأعمار ويجب أن تتضمن في كل رياضة
٥- الخطأ الشائع يقول أنك كل ما تتمرن مدة أكثر تحصل على نتائج إ يجابية أكثر
٥- الحقيقة تقول المبالغة بالتمارين تعطي نتائج عكسية
٦- الخطأ الشائع يقول أن العضلات تنمو وقت التمرين
٦- الحقيقة تقول أن العضلات تنمو خلال فترة الراحة
٧- الخطأ الشائع يقول أنه كل ما زاد وزن الأثقال زاد التأثير الإيجابي
٧- الحقيقة تقول التكرار الأكثر بوزن قليل والتركيز في التمرين بحيث يكون بالطريقة الصحيحة هي من تأتي بنتائج إيجابية
٨- الخطأ الشائع يقول لا تأكل حتى تخسر وزنك
٨- الحقيقة تقول حتى تخسر وزنك يجب أن يكون غذاؤك جيد ومتوازن
٩- الخطأ الشائع يقول أن ثلاث وجبات باليوم هي الطريقة المثلى لنظام الأيض والتمثيل الغذائي
٩- الحقيقة تقول ٦ وجبات متفرقة متوازنة هي الصحيح
١٠-الخطأ يقول أن الأشخاص الذين يأكلون كثيراً يفتقدون للإرادة
١٠- الحقيقة تقول الطعام هو غريزة أساسية لدى أي إنسان طبيعي
١١- الخطأ يقول زيادة الكربوهيدرات مع الأكل قليل السعرات هو أفضل طريق لإنزال الوزن
١١- الحقيقة تقول أن تقليل الكربوهيدرات وزياة البروتين هي الطريقة المثلى لنظام أيض صحيح
١٢- الخطأ الشائع يقول أن الأكل الصحيح معناه الإبتعاد عن الأكل السيئ
١٢- الحقيقة تقول أن الطريقة المثلى هو إستبدال الأكل السيئ بالجيد ولا يجب حرمان الجسم أبداً
يجب من خلال ما تقدم أعلاه أن نستنبط أن الإنسان القويم يجب أن يجعل الأكل دواءه وأن يتناول هذا الدواء من خلال طعامه ويجب أن يحسب أكله من خلال تناول البروتين وليس من خلال حساب السعرات الحرارية التي لن تكون دقيقة بأي حال من الأحوال، وأن تناول المكملات الغذائية هو مطلب ملح وليس كما هو شائع بأن يجب الإستغناء عنها ( مثل فيتامنين سي وحبوب العناصر الفيتامينية الكاملة وغيرها من يفتقده الجسم ) كما يجب أن يشرب الماء بشكل مكثف ولا يكون فقط عندما يشير الجسم إلى العطش ،كما أن المقولة التي تقال بأنه يجب أن تعتاد طول العمر على أكل صحي هي مقولة مستحيلة وسط هذه المغريات من المأكولات ،كل ما يتطلب منك هو المراعاة وعدم الإفراط.... كما أن وعندما تقرر المضي يتكوين جسم متناسق خلال ١٢ اسبوع يجب أن يكون لديك خطة عمل سوف يقررها لك الكتاب وهي يسيرة ومهمة بحيث أن لا ترجو النتائج بشكل متهور بل بالعكس يجب أن تراعي خطواتها....يجب عليك أيضاً التركيز في الهدف والبعد عن الناس المحبطين والكسلين وأن تعطي حد أقصى لحلمك من خلال تغيير نمط حياتك والحلم بمظهر جذاب يعطيك ثقة أكبر ومظهر شبابي دائم
يحتوي الكتاب على خطط التمرين وطريقة الغذاء وأعتبره أفضل كتاب قرأته في مجاله
حينما يوجه التفكير نحو الهدف الذي ترجوه بغض النظر عن العمر الذي أنت فيه فلا بد لك أن تضع نصب عينيك أموراً من المفترض أنها بديهية لكنها تسهى على الكثر منا :
.١- الخطأ الشائع يقول أن التمارين الهوائية والآيروبك هي الطريقة المثلى لنزول الوزن وتغيير مظهر الجسم
.١- الحقيقة تقول : حتى تحصل على قوام متناسق جذاب لا بد من دمج التمارين مع الأثقال بكثرة التكرار وقلة الوزن
٢- الخطأ الشائع يقول تمرن وكل ما يحلو لك
٢- الحقيقة تقول إذا أنت تتمرن فالأهم هو طريقة غذاؤك
٣- الخطأ الشائع يقول تمارين الأثقال والقوى تضخم جسد المرأة
٣- الحقيقة تقول بل العكس هي من تضفي عليه شكل الرشاقة والتناسق
٤- الخطأ الشائع يقول تمارين الأثقال للشباب فقط
٤- الحقيقة تقول هي لكل الأعمار ويجب أن تتضمن في كل رياضة
٥- الخطأ الشائع يقول أنك كل ما تتمرن مدة أكثر تحصل على نتائج إ يجابية أكثر
٥- الحقيقة تقول المبالغة بالتمارين تعطي نتائج عكسية
٦- الخطأ الشائع يقول أن العضلات تنمو وقت التمرين
٦- الحقيقة تقول أن العضلات تنمو خلال فترة الراحة
٧- الخطأ الشائع يقول أنه كل ما زاد وزن الأثقال زاد التأثير الإيجابي
٧- الحقيقة تقول التكرار الأكثر بوزن قليل والتركيز في التمرين بحيث يكون بالطريقة الصحيحة هي من تأتي بنتائج إيجابية
٨- الخطأ الشائع يقول لا تأكل حتى تخسر وزنك
٨- الحقيقة تقول حتى تخسر وزنك يجب أن يكون غذاؤك جيد ومتوازن
٩- الخطأ الشائع يقول أن ثلاث وجبات باليوم هي الطريقة المثلى لنظام الأيض والتمثيل الغذائي
٩- الحقيقة تقول ٦ وجبات متفرقة متوازنة هي الصحيح
١٠-الخطأ يقول أن الأشخاص الذين يأكلون كثيراً يفتقدون للإرادة
١٠- الحقيقة تقول الطعام هو غريزة أساسية لدى أي إنسان طبيعي
١١- الخطأ يقول زيادة الكربوهيدرات مع الأكل قليل السعرات هو أفضل طريق لإنزال الوزن
١١- الحقيقة تقول أن تقليل الكربوهيدرات وزياة البروتين هي الطريقة المثلى لنظام أيض صحيح
١٢- الخطأ الشائع يقول أن الأكل الصحيح معناه الإبتعاد عن الأكل السيئ
١٢- الحقيقة تقول أن الطريقة المثلى هو إستبدال الأكل السيئ بالجيد ولا يجب حرمان الجسم أبداً
يجب من خلال ما تقدم أعلاه أن نستنبط أن الإنسان القويم يجب أن يجعل الأكل دواءه وأن يتناول هذا الدواء من خلال طعامه ويجب أن يحسب أكله من خلال تناول البروتين وليس من خلال حساب السعرات الحرارية التي لن تكون دقيقة بأي حال من الأحوال، وأن تناول المكملات الغذائية هو مطلب ملح وليس كما هو شائع بأن يجب الإستغناء عنها ( مثل فيتامنين سي وحبوب العناصر الفيتامينية الكاملة وغيرها من يفتقده الجسم ) كما يجب أن يشرب الماء بشكل مكثف ولا يكون فقط عندما يشير الجسم إلى العطش ،كما أن المقولة التي تقال بأنه يجب أن تعتاد طول العمر على أكل صحي هي مقولة مستحيلة وسط هذه المغريات من المأكولات ،كل ما يتطلب منك هو المراعاة وعدم الإفراط.... كما أن وعندما تقرر المضي يتكوين جسم متناسق خلال ١٢ اسبوع يجب أن يكون لديك خطة عمل سوف يقررها لك الكتاب وهي يسيرة ومهمة بحيث أن لا ترجو النتائج بشكل متهور بل بالعكس يجب أن تراعي خطواتها....يجب عليك أيضاً التركيز في الهدف والبعد عن الناس المحبطين والكسلين وأن تعطي حد أقصى لحلمك من خلال تغيير نمط حياتك والحلم بمظهر جذاب يعطيك ثقة أكبر ومظهر شبابي دائم
يحتوي الكتاب على خطط التمرين وطريقة الغذاء وأعتبره أفضل كتاب قرأته في مجاله
May 9, 2025
I use this book. I supplement their suggested exercises with others I’ve found work for me and I supplement their dietary advice in the same way. I’m eating close to a high protein keto diet and I exercise every major body part - shoulders, back, legs, biceps, triceps, abs/core. I also box and use a treadmill.
As always, people differ when it comes to how effective they feel this book is. Well, it’s been very effective for me over the past decade and after the 12 month stint the rise in body strength and fitness has always been distinctive. In August I’ll take a week off then start the program all over again.
Works for me.
As always, people differ when it comes to how effective they feel this book is. Well, it’s been very effective for me over the past decade and after the 12 month stint the rise in body strength and fitness has always been distinctive. In August I’ll take a week off then start the program all over again.
Works for me.
June 9, 2018
highly recommended
March 30, 2017
I read this back in 2009, it got me going on a regular workout routine. I did find it to be fairly effective, especially for someone that had not worked out in about a decade. I've been working out regularly ever since, because I feel so much better when I do.
As an additional note I recently started P90X, which I don't think I could do without having done this workout routine first.
As an additional note I recently started P90X, which I don't think I could do without having done this workout routine first.
February 2, 2015
Body 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 couldn't 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 can't describe how much inspiration comes from seeing the muscles grow and the fat go. You look in the mirror and it's like meeting an old friend you really liked a lot but haven't seen for a while."
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 couldn't 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 can't describe how much inspiration comes from seeing the muscles grow and the fat go. You look in the mirror and it's like meeting an old friend you really liked a lot but haven't seen for a while."
June 23, 2013
this is a review of this book I wrote on Amazon in 1999:
I certainly get the feeling that some of the negative and positive comments are based on how some individuals feel about Bill Phillips, EAS, & Myoplex, etc.- not honest reviews of this book.
I have read the every word of Body-for-LIFE and can highly recommend it. Beyond the motivational success stories and "crossing the Abyss" sections, the main message of Body-for- LIFE is you can have a great body AND have a life too. It accomplishes this brilliantly by providing specific exercise and nutrition strategies that you never outgrow. It details HOW to exercise (rep-by-rep & minute-by-minute) and exactly how and when to eat to produce amazing results. For example: I've commuted to work via bicycle for months which is a mundane chore at best -- up until now. I applied Bill's 20-minute-aerobic solution to my bike ride and now my commute has become a 20-minute-sweat producing-fat burning-super intense workout that leaves me refreshed and ready to work.
On a personal note, I just completed round four of the transformation challenge using these principles. The Training-for-LIFE chapter was published in a previous Muscle Media issue and a sneak preview was on the internet so I downloaded the forms and followed the exercise exactly as outlined. Does it work? You judge. I'm 36 years old and in 12 weeks I lost 31 lbs. of fat and gained 15 lbs of lean muscle doing less than 4 hours/week of weight training and cardio!
Although I had seen many of the principles from the book before in Muscle Media/EAS website, etc., I really liked the new stuff I hadn't seen before: specific exercises, authorized food lists, menu suggestions, crossing the abyss and the glossary. I plan on buying several copies of this book and giving it out to people I care about the most. Enjoy!
Note: I've never met Bill Phillips and I'm not affiliated with EAS in any way. I took the time to express my opinion because I have been exposed to some principles that have literally changed my life for the better and I hope I can help influence others to do the same.
I certainly get the feeling that some of the negative and positive comments are based on how some individuals feel about Bill Phillips, EAS, & Myoplex, etc.- not honest reviews of this book.
I have read the every word of Body-for-LIFE and can highly recommend it. Beyond the motivational success stories and "crossing the Abyss" sections, the main message of Body-for- LIFE is you can have a great body AND have a life too. It accomplishes this brilliantly by providing specific exercise and nutrition strategies that you never outgrow. It details HOW to exercise (rep-by-rep & minute-by-minute) and exactly how and when to eat to produce amazing results. For example: I've commuted to work via bicycle for months which is a mundane chore at best -- up until now. I applied Bill's 20-minute-aerobic solution to my bike ride and now my commute has become a 20-minute-sweat producing-fat burning-super intense workout that leaves me refreshed and ready to work.
On a personal note, I just completed round four of the transformation challenge using these principles. The Training-for-LIFE chapter was published in a previous Muscle Media issue and a sneak preview was on the internet so I downloaded the forms and followed the exercise exactly as outlined. Does it work? You judge. I'm 36 years old and in 12 weeks I lost 31 lbs. of fat and gained 15 lbs of lean muscle doing less than 4 hours/week of weight training and cardio!
Although I had seen many of the principles from the book before in Muscle Media/EAS website, etc., I really liked the new stuff I hadn't seen before: specific exercises, authorized food lists, menu suggestions, crossing the abyss and the glossary. I plan on buying several copies of this book and giving it out to people I care about the most. Enjoy!
Note: I've never met Bill Phillips and I'm not affiliated with EAS in any way. I took the time to express my opinion because I have been exposed to some principles that have literally changed my life for the better and I hope I can help influence others to do the same.
April 13, 2008
Bill Phillips is a great guy. I only say that because this book changed me. Bill Phillips' insightful, friendly, informative style is welcoming. He sees beyond the need to "get thin" and identifies (correctly) how focusing so much on your weightloss can lead to self-absorbtion. His Journal even gives daily tips to do random acts of kindness to redirect your focus. Beyond this, the workouts are really quick, very challenging, and require planning. The meals are really good (mostly). He recommends supplements but they aren't necessary. If you just plan ahead and have the good food ready in your fridge you'll never need to "grab a bar". Now my favorite snack is an apple and string cheese. I've kept off 20 pounds for over four years.
February 16, 2016
This book seems a bit diff from the other ones I have read on this subject. The only problem is, it is kinda complicated to apply the stuff that's written in it. Also, most of the food mentioned in it is "american style", and cant be found here, like oatmeal and such. But its amazing how it pushes you further.
It all starts when you "decide".
It all starts when you "decide".
January 16, 2008
Finding this book while working at Waldenbooks was one of the tipping points of my life. After engaging with this text, I felt empowered and aware of a vastly different bodily concept than what I had grown into. This was the springboard book for my continuing exploration of my health.
November 9, 2020
I did this program before I got sick in 2005. Not only were the changes in my body incredible, but after I got out of the hospital the doctor said that it might have saved my life. Having all that additional muscle kept my body from consuming my vital organs when things were at their worst.
Anyway, I've been suffering from some miserable body image issue (mostly work related...it IS a looks-driven industry), and it's time to start again.
I'm beginning the 12 week program tomorrow, Monday June 13, 2012.
I am posting this publicly so I can hold myself accountable for sticking to it.
I've started and chickened out so many times in the last 5 years, and the time has come for a drastic change for the better.
Feel free to kick my butt about it over the next 3 months.
Thank you!
Anyway, I've been suffering from some miserable body image issue (mostly work related...it IS a looks-driven industry), and it's time to start again.
I'm beginning the 12 week program tomorrow, Monday June 13, 2012.
I am posting this publicly so I can hold myself accountable for sticking to it.
I've started and chickened out so many times in the last 5 years, and the time has come for a drastic change for the better.
Feel free to kick my butt about it over the next 3 months.
Thank you!
May 2, 2010
I was never overweight until I hit my teens--then I struggled for decades with an increasing weight problem that got worse with every diet. I'd collect diets and diet books, Scarsdale, Rice Diet among others, all promising 20 pounds of weight loss within two weeks--and you know what, I succeeded in that. Problem was, that was a weight loss I couldn't sustain, not even long enough to get to goal weight and each time I'd fall away I'd get even fatter, until I was morbidly obese--over 250 pounds and a size 24.
Maybe it's just I needed to change, but this book really made a big difference for me. I lost over 100 pounds. Over the years I've put some of it back--I had a bout of sciatica that caused me to stop hitting the gym and once I broke that habit I lost some of the good eating habits too--but only to a point. I didn't ever go back to my top weight--not even close. This stopped the yo-yo-ing and I'm well below 200 pounds--overweight, but not with the problems before this taught me to at least walk every day, use stairs, and eat somewhat healthier.
And I know if I want, I could lose the rest again using this program. I'm not saying it's easy. The first two weeks of exercise were really hard for me. But I remember when I saw my first muscle, began to feel better and stronger. It is doable. Even for someone like me who is far from athletic. And I liked how it doesn't focus on calorie counting or weighing and measuring. You get a list of healthy foods, then a meal consists of a fist-sized portion of protein, a fist-sized portion of grains/carbs and lots of veggies. I find that a lot easier to live with than a program like Weight-Watchers.
Maybe it's just I needed to change, but this book really made a big difference for me. I lost over 100 pounds. Over the years I've put some of it back--I had a bout of sciatica that caused me to stop hitting the gym and once I broke that habit I lost some of the good eating habits too--but only to a point. I didn't ever go back to my top weight--not even close. This stopped the yo-yo-ing and I'm well below 200 pounds--overweight, but not with the problems before this taught me to at least walk every day, use stairs, and eat somewhat healthier.
And I know if I want, I could lose the rest again using this program. I'm not saying it's easy. The first two weeks of exercise were really hard for me. But I remember when I saw my first muscle, began to feel better and stronger. It is doable. Even for someone like me who is far from athletic. And I liked how it doesn't focus on calorie counting or weighing and measuring. You get a list of healthy foods, then a meal consists of a fist-sized portion of protein, a fist-sized portion of grains/carbs and lots of veggies. I find that a lot easier to live with than a program like Weight-Watchers.
November 12, 2012
This book literally changed my life. I read it in 2002 and went on to lose 77 lbs by completing three back to back challenges. It's really amazing. I even trained for a figure competition after getting down to 19% body fat.
Sadly, I am no longer following it strictly because of...well, life. But I still try to adhere to the fist-sized portions, protein and carbs, and resist eating junk except once a week so in a lot of ways, the BFL principles have stuck with me for life even after ten years.
But the year that I spent doing the challenges was one of the most amazing of my life. This program works if you commit yourself to it. But it is not easy. You, like me, did not get fat overnight, and you will not lose it overnight. I went from a size 22 to a size 10 in nine months. Unfortunately having a baby and going through a lot of stress at work has gotten me back closer to my original size, but I am still a huge supporter of this book. And I look a LOT different NOW at the same weight than I did back in 2002. No doubt there.
Many used bookstores carry this book, so I would strongly recommend checking there first.
Oh, and those Myoplex shakes that you mix up taste horrible. Get the pre-made shakes. :)
Sadly, I am no longer following it strictly because of...well, life. But I still try to adhere to the fist-sized portions, protein and carbs, and resist eating junk except once a week so in a lot of ways, the BFL principles have stuck with me for life even after ten years.
But the year that I spent doing the challenges was one of the most amazing of my life. This program works if you commit yourself to it. But it is not easy. You, like me, did not get fat overnight, and you will not lose it overnight. I went from a size 22 to a size 10 in nine months. Unfortunately having a baby and going through a lot of stress at work has gotten me back closer to my original size, but I am still a huge supporter of this book. And I look a LOT different NOW at the same weight than I did back in 2002. No doubt there.
Many used bookstores carry this book, so I would strongly recommend checking there first.
Oh, and those Myoplex shakes that you mix up taste horrible. Get the pre-made shakes. :)
January 27, 2008
Bill came into my life right when I needed him. I was going through a seperation and needed to feel good about myself. My son brought the book to my attention - something he wanted to do. I told him let me read it when you are finished so I will know how to help you. After a day of reading I told him - I want to do this with you! We worked the book steadily for over 4 months. It was a truning point in both of our lives. It gave me the physical strength I needed. I lost 25 pounds in 3 months and toned up my body. I had more energy and learned the correct way to exercise. I would recommend this book to anyone that wants to feel better about themselves. If you work this book you win!
July 28, 2009
This book was not at all what I had expected. I read it on the recommendation of the Winn Brothers, and was impressed with the motivational exercises and positive psychology in the first half of the book. I found the philosophies about tackling "feared things first" and seeking out "the right amount of positive pressure" very refreshing. The second half was all about balancing weight training with aerobic exercise, and eating 6 small, high quality meals every day. I have heart problems and need to follow my own doctor's guidelines for exercise and diet, but I found those sections of the book interesting as well.
May 10, 2010
The more I learn about nutrition and fitness, the more disillusioned with this book I become. It was the first time I'd ever followed a health regime and I have to admit that I learned quite a bit from it. But the fact that the author pushes the supplements from his company so hard that some days the suggested daily meal plans had three protein shakes of the sludge -- well it made me feel like I was in an infomercial. There are far superior products available.
July 9, 2011
Ugh. I'm always wary of books with chapters that have trademark symbols. This book reads like an infomercial. It spends more time making promises of amazing results than it does actually saying anything of substance. It hints of a complete transformation into a thin, muscle-bound new you within 12 weeks. It's lined with before-and-after photos, which hints at what's possible with the program, but he never actually claims that they were achieved in 12 weeks. In fact, nothing was specifically claimed to be possible within 12 weeks.
Some of the guidance in this book is dead wrong. Like the intense 20-minute cardio, which is actually anaerobic exercise, not effective for burning fat. Or weightlifting consistently with the same exercises, which would lead the weightlifter to plateau and stop making progress right around, oh, 12 weeks. Maybe that's why it's only a 12-week program.
This book isn't completely without substance or good advice. The weightlifting routine it gives is pretty specific and useful. The exercises it provides in the appendix are great. And I like the idea of having a day off each week from healthy eating as well as exercising. It wouldn't be too detrimental, and it seems like it would make it much easier to stick to the diet. But otherwise, this book is garbage.
Some of the guidance in this book is dead wrong. Like the intense 20-minute cardio, which is actually anaerobic exercise, not effective for burning fat. Or weightlifting consistently with the same exercises, which would lead the weightlifter to plateau and stop making progress right around, oh, 12 weeks. Maybe that's why it's only a 12-week program.
This book isn't completely without substance or good advice. The weightlifting routine it gives is pretty specific and useful. The exercises it provides in the appendix are great. And I like the idea of having a day off each week from healthy eating as well as exercising. It wouldn't be too detrimental, and it seems like it would make it much easier to stick to the diet. But otherwise, this book is garbage.
April 22, 2015
What does bodily well being have to do with phenomenology? A LOT. I worked this program out (with probably substantial modifications) in the past, and had a ton of success. Of course, I was working 40 hour weeks on a farm in the summer, and perhaps eating less than I should have, but nevertheless, I give props to this book for it's reasoned work-out methodology and psyche-building encouragement.
One can't help but feel like Bill Phillips is your older brother who invites you to work out with him and teaches you diet stuff and gives you a lot of positive messages to keep you going. And at the end of the day, you give each other high five and play Day of Defeat online and have an even more awesome report afterwards. And on the weekends, he gives you fifty bucks and lets you borrow his Bugatti to take the pretty girl from your reading group to see the new Wes Anderson movie that everyone asserts is his best one yet. Man, Bill Phillips is awesome.
TL;DR: Bill Phillips is your awesome older brother.
PS: try replacing "Chuck Norris" with "Bill Phillips" in all the Chuck Norris jokes. You might be surprised at the outcome.
One can't help but feel like Bill Phillips is your older brother who invites you to work out with him and teaches you diet stuff and gives you a lot of positive messages to keep you going. And at the end of the day, you give each other high five and play Day of Defeat online and have an even more awesome report afterwards. And on the weekends, he gives you fifty bucks and lets you borrow his Bugatti to take the pretty girl from your reading group to see the new Wes Anderson movie that everyone asserts is his best one yet. Man, Bill Phillips is awesome.
TL;DR: Bill Phillips is your awesome older brother.
PS: try replacing "Chuck Norris" with "Bill Phillips" in all the Chuck Norris jokes. You might be surprised at the outcome.
January 12, 2011
Great eating and exercise plan. Initially when I started I lost 35 pounds and in the words of a co-worker I looked "svelte" (Woot for me!) It takes a bit to get in the groove, but of all the diets and work-outs I have read, none are as well supported medically, nutritionally, or by gyms as this one. Granted it's not wheat, milk, sugar and animal meat free; which I have read books stating why all those things are terrible. Additionally you can have one whole day to eat ANYTHING you want. So, as far as I am concerned, this is moderation at it's finest. Well explained, well documented in the book and I'm living proof it works. I lived the diet for 5 years, in periods of my life, along with Eating for Life (his cookbook which has some of the best recipes I've ever used). I am now looking to switch it up. (I haven't stayed true to my eating as I should have during and after my pregnancy)
November 9, 2011
We have all read a smattering of self-help books over the years that have briefly inspired moderation of our behavior for hopefully a more positive life style. This book is one from that category in my library. Body for Life is about modifying diet, exercising, and lifting weights in order to slim down and sculpt your body in a 12 week program. It is filled with many testimonials and photos of successful people who changed their lives through this regime. I have held on to this book in hopes of re-motivating myself with the simple truths found in its pages and testimonials.
As a writer, I have no desire to write this sort of book because it is purely a how to. What I can learn from this book is about writing non-fiction in a believable way from the many testimonials of people overcoming difficult circumstances and achieving long term weight loss. Overall, this is a truly inspirational book that has helped many people, just not me, which may be my own failing.
As a writer, I have no desire to write this sort of book because it is purely a how to. What I can learn from this book is about writing non-fiction in a believable way from the many testimonials of people overcoming difficult circumstances and achieving long term weight loss. Overall, this is a truly inspirational book that has helped many people, just not me, which may be my own failing.
July 14, 2013
4.5 stars. Inspirational and thought provoking, and definitely motivational. I really enjoyed it. Bill Phillips has done a thorough job of trying to get us off the sofa! He has an easy to follow meal plan, an entirely doable workout schedule, and plenty of pep talks! His methods make sense and are highly motivational and challenging. What I really appreciated about this book is that he's not trying to sell you the latest greatest fat burning pill or weight loss fad diet. What he's offering here is a life changer. Change the way you think, change the way you eat, change your body, and ultimately, change your life. The only reason this book didn't quite get a five star rating from me, is because I'm not entirely convinced you'll get the results in a mere 12 weeks, like he claims. Sure, for some people maybe, but not all. Still, it's a great read, and I wish everyone- yes, EVERYONE, could read it. And accept his challenge. It's all up to you- get in the best shape of your life!
August 26, 2009
Great exercise and eating plan. When I was following this plan, I could see a big difference in how I looked and felt. So far, every trainer I've talked to said that Bill Phillips has the best eating plan out there, and his meal supplements are the best (EAS brand)
I really liked the workout section because it showed you exactly how to do the exercises, when to do them and how often to do them!! Great for someone like me who knew nothing about an exercise plan. I made copies of the exercises in the back of the book and took them to the gym with me so I could make sure I did them right. LOL
Now I need to read his book "Eating for Life"
I really liked the workout section because it showed you exactly how to do the exercises, when to do them and how often to do them!! Great for someone like me who knew nothing about an exercise plan. I made copies of the exercises in the back of the book and took them to the gym with me so I could make sure I did them right. LOL
Now I need to read his book "Eating for Life"
July 5, 2017
This is the best workout/fitness/getting in shape book I've ever read. It really does give you a program and all the tools you'll need. It also provides a very hopeful philosophy as a foundation to build on. I've lifted weights and exercised for a long time, there are a lot of myths and plain BS floating around out there and this book helps clarify what actually works and why. It's very structured, but yet not overwhelming at all. You should be able to pick it up cheap at a used bookstore or Salvation Army somewhere, I got it for a buck. I think the author of this book is coming from a place of genuine care and that his motivations are good. This is the exact book I needed to find and put into use!
December 31, 2007
One summer I exercised doing cardio for an hour every day for three months, ate right, probably starved myself and I lost about 10 lbs, but I didn't look any different still flabby and soft in the middle. It didn't even get me into the shape I wanted to be in for my hike down Havasupai canyon. The next January, I read Body for Life and it changed my perspective on losing weight and it transformed my body into something that looked guuuuud. I have never been in better shape in my life. The Body for Life for Women is good to read too, but this book inspired me the most. I still use the workouts and I subconsciously follow the meal plan, so I can say that it's changed my life.
December 29, 2008
I read this last week while I was stuck under a napping Sarah solely because it was on my parents' shelf near me. And I wouldn't recommend it. While I'm sure it's worked for many people, the advice on exercise seemed too constrained to something you have to do in a gym most of the time, and not something you can just go out and do with your family as a group activity. And the dietary advice was pretty poor - not nearly enough reliance on fruits & vegetables, and way too much reliance on supplemental shakes.
May 26, 2008
I had a lot of trouble sticking to this! FOllowing the plan was easy, but my blood work went out of whack within 2 months of having too much protein. I know this isn`t everyone`s experience, but since I get bloodwork done monthly, my body let me know that it was too much.
October 23, 2008
I really liked the exercise program, but the diet just didn't work for me...it was too strict for six days of the week and then a totally free day for the seventh...I didn't lose any weight that way. Much better to just use the exercise techniques and eat fewer calories.
February 16, 2023
Body For Life (BFL) was for many, including me, their introduction to fitness and nutrition. It was, in its time, as popular as P90X or any of the other Beachbody workouts have been, and for the most part, it holds up. It was written by Bill Phillips who, at the time, owned a supplement company called EAS and put out Muscle Media magazine. Phillips had been a competitive bodybuilder back in the 1980s and in the mid-late 90s set up a competition with parameters similar to the BFL plan, in Muscle Media Magazine for real people to do a body transformation with his Lamborghini as the prize to the winner. That competition was chronicled in a film called Body of Work and ultimately became the basis for this book and the Body for Life challenge that was, in the early to mid-2000s, as red hot as anything in fitness has ever been.
The book is basically split into three parts. A background/motivational section that tries to get you into the right mindset for undergoing a transformation like this. A workout section that explains the workouts and gives example exercises, and a nutrition section that details the nutrition plan and has some sample recipes. Throughout the book, there are testimonials by people who have transformed themselves going through a version of Body For Life (mainly by the people who were chronicled in the Body of Work video). Even though those people did not have as regimented a plan as the book sets out, the plan laid out in Muscle Media was similar to what ended up in the book.
For the workouts, you lift weights three days a week (alternating upper body and lower body), do cardio three days a week, and have one rest day. For the resistance exercises, you choose two exercises per body part. For example, bench press (BP) and chest flys (CF) for a chest exercise. For one of the exercises, you do a circuit of 12, 10, 8, 6, and 12 reps, with one minute in between each set of the circuit. You increase the weight for each circuit through the 6 rep circuit, then you drop the weight down to do the 12 reps, then you do 12 reps of the second exercise, with no rest with a weight heavy enough that you fail at the 12th rep. Then you rest for 2 minutes and go on to the next body part like shoulders, biceps, etc. So, the chest circuits will look something like this:
BP 12 reps 20lbs
1-minute rest
BP 10 reps 25lbs
1-minute rest
BP 8 reps 30lbs
1-minute rest
BP 6 reps 35lb
1-minute rest
BP 12 reps 20lbs
CF 12 reps 15 lbs
3-minute rest
Next circuit
The BFL workout program is one that can be done at home with a good selection of free weights and some kind of cardio equipment. But, even though you can do it at home, it is a bit limited as a purely at-home workout, especially when doing the lower body workouts, because it requires you to lift weights to failure. And, it is hard to find two different hamstring exercises and two different quad exercises that will be easy to do to failure with dumbells. This is especially the case since the program wants you to rotate exercises every four weeks so your body does not plateau. So, it is much easier to do the leg day in a gym, unless you have a pretty good home gym setup with a leg press machine and/or a leg extension machine, which can get quite expensive. You can probably use resistance bands for the upper body workout, but it would be very hard to do the lower body workout with bands. And, as you progress and get fitter and stronger, you will need heavier and heavier weights, which again will be pretty expensive over the course of time. So, even though you can do the workouts at home, it is definitely easier to do them in a gym. That said, there are a lot of example exercises in the workout section of the book that demonstrates free-weight exercises that can be used in the program, so if you have a good home gym setup, or have the money to put one together it is possible to do it 100% from home. And, if you get creative, you can do the cardio simply by walking/running up and down steps or something like that. But, it helps to have a treadmill, elliptical, or the like.
The upper body workout lasts about 45-46 minutes and the lower body workout lasts about 42 assuming you rest between sets for the recommended period of time. The cardio portion of the program has you doing 20 minutes of progressive cardio. Similar to the resistance workouts, you start out at a low intensity like a slow walk, then you start doing a bit more intense and ratchet the intensity up each minute until you go all out, then back the intensity down. So it looks something like this:
Minutes 1-2 intensity level 1 (walk)
Min 3 intensity level 5
Min 4 intensity level 6
Min 5 intensity level 7
Min 6 intensity level 8
Min 7 intensity level 9
Min 8 intensity level 5
....................................
...................................
Min 19 intensity level 10 (sprint)
Min 20 intensity level 1 (walk)
So basically, in minute 19 you go all out for as long as you possibly can (hopefully the whole minute) then you go back to a walking intensity level. Of course, what is a level 1 vs level 10 intensity will vary person-to-person, and for some people, the equivalent of a brisk walk will be a level 10, whereas for another person that will be their level 5. But, as with the resistance workouts, the idea is that people will progress over time because their intensity level 10 will change as they become fitter.
The nutrition plan is fairly simple. It has you eat a portion of protein (about the size of your palm), a portion of carbs (about the size of your fist), and a veggie for three meals, use a meal replacement shake (the book promotes a nutrition shake called Myoplex which was put out by EAS back in the day) for three meals. Although EAS and the BFL challenge, in general, went the way of the dodo bird (I think mainly when P90x and Beachbody really took off), there are definitely a lot of meal replacement shakes and protein powders out there if you want to go that route. Although, the book stresses that you can eat six solid-food meals a day and get great results. Basically, you just need to eat six times a day, consuming a balance of protein and carbs, and a reasonable amount of fat. Then, one day a week it allows for a cheat/free day in which you can eat anything you want.
The nutrition plan is a bit cookie-cutter. For the people it works well for, it works great. But, for people who cannot get to an adequate caloric deficit with the palm-fist method, are carb sensitive, or for whom the palm-fist method does not result in enough calories per day, it may make you healthier, but probably will not get you ripped or make you look like a fitness model (if that is the look you are going for). It is also a low-fat emphasis plan and does not really differentiate between good fats (like nuts) and bad. So, in that way it was kind of akin to the old food pyramid except it emphasized eating a lot more protein (just very lean protein like grilled chicken breast, and the like).
Overall, I would say it is a good program to try, especially if you are a beginner at working out and following a strict nutrition plan. But, keep in mind, that you may not end up looking like the people photographed in the book even if you follow it to a tee. If that is the case, and what you want, you will probably have to tweak your nutrition plan in order to get to that point. The book does give a lot of very good inspiration and provides a good starting point for some people who want to get in shape and start weight training, but really do not know how to start and don't want to use a personal trainer. For other people, it can be a plan that they can follow for life.
The book is basically split into three parts. A background/motivational section that tries to get you into the right mindset for undergoing a transformation like this. A workout section that explains the workouts and gives example exercises, and a nutrition section that details the nutrition plan and has some sample recipes. Throughout the book, there are testimonials by people who have transformed themselves going through a version of Body For Life (mainly by the people who were chronicled in the Body of Work video). Even though those people did not have as regimented a plan as the book sets out, the plan laid out in Muscle Media was similar to what ended up in the book.
For the workouts, you lift weights three days a week (alternating upper body and lower body), do cardio three days a week, and have one rest day. For the resistance exercises, you choose two exercises per body part. For example, bench press (BP) and chest flys (CF) for a chest exercise. For one of the exercises, you do a circuit of 12, 10, 8, 6, and 12 reps, with one minute in between each set of the circuit. You increase the weight for each circuit through the 6 rep circuit, then you drop the weight down to do the 12 reps, then you do 12 reps of the second exercise, with no rest with a weight heavy enough that you fail at the 12th rep. Then you rest for 2 minutes and go on to the next body part like shoulders, biceps, etc. So, the chest circuits will look something like this:
BP 12 reps 20lbs
1-minute rest
BP 10 reps 25lbs
1-minute rest
BP 8 reps 30lbs
1-minute rest
BP 6 reps 35lb
1-minute rest
BP 12 reps 20lbs
CF 12 reps 15 lbs
3-minute rest
Next circuit
The BFL workout program is one that can be done at home with a good selection of free weights and some kind of cardio equipment. But, even though you can do it at home, it is a bit limited as a purely at-home workout, especially when doing the lower body workouts, because it requires you to lift weights to failure. And, it is hard to find two different hamstring exercises and two different quad exercises that will be easy to do to failure with dumbells. This is especially the case since the program wants you to rotate exercises every four weeks so your body does not plateau. So, it is much easier to do the leg day in a gym, unless you have a pretty good home gym setup with a leg press machine and/or a leg extension machine, which can get quite expensive. You can probably use resistance bands for the upper body workout, but it would be very hard to do the lower body workout with bands. And, as you progress and get fitter and stronger, you will need heavier and heavier weights, which again will be pretty expensive over the course of time. So, even though you can do the workouts at home, it is definitely easier to do them in a gym. That said, there are a lot of example exercises in the workout section of the book that demonstrates free-weight exercises that can be used in the program, so if you have a good home gym setup, or have the money to put one together it is possible to do it 100% from home. And, if you get creative, you can do the cardio simply by walking/running up and down steps or something like that. But, it helps to have a treadmill, elliptical, or the like.
The upper body workout lasts about 45-46 minutes and the lower body workout lasts about 42 assuming you rest between sets for the recommended period of time. The cardio portion of the program has you doing 20 minutes of progressive cardio. Similar to the resistance workouts, you start out at a low intensity like a slow walk, then you start doing a bit more intense and ratchet the intensity up each minute until you go all out, then back the intensity down. So it looks something like this:
Minutes 1-2 intensity level 1 (walk)
Min 3 intensity level 5
Min 4 intensity level 6
Min 5 intensity level 7
Min 6 intensity level 8
Min 7 intensity level 9
Min 8 intensity level 5
....................................
...................................
Min 19 intensity level 10 (sprint)
Min 20 intensity level 1 (walk)
So basically, in minute 19 you go all out for as long as you possibly can (hopefully the whole minute) then you go back to a walking intensity level. Of course, what is a level 1 vs level 10 intensity will vary person-to-person, and for some people, the equivalent of a brisk walk will be a level 10, whereas for another person that will be their level 5. But, as with the resistance workouts, the idea is that people will progress over time because their intensity level 10 will change as they become fitter.
The nutrition plan is fairly simple. It has you eat a portion of protein (about the size of your palm), a portion of carbs (about the size of your fist), and a veggie for three meals, use a meal replacement shake (the book promotes a nutrition shake called Myoplex which was put out by EAS back in the day) for three meals. Although EAS and the BFL challenge, in general, went the way of the dodo bird (I think mainly when P90x and Beachbody really took off), there are definitely a lot of meal replacement shakes and protein powders out there if you want to go that route. Although, the book stresses that you can eat six solid-food meals a day and get great results. Basically, you just need to eat six times a day, consuming a balance of protein and carbs, and a reasonable amount of fat. Then, one day a week it allows for a cheat/free day in which you can eat anything you want.
The nutrition plan is a bit cookie-cutter. For the people it works well for, it works great. But, for people who cannot get to an adequate caloric deficit with the palm-fist method, are carb sensitive, or for whom the palm-fist method does not result in enough calories per day, it may make you healthier, but probably will not get you ripped or make you look like a fitness model (if that is the look you are going for). It is also a low-fat emphasis plan and does not really differentiate between good fats (like nuts) and bad. So, in that way it was kind of akin to the old food pyramid except it emphasized eating a lot more protein (just very lean protein like grilled chicken breast, and the like).
Overall, I would say it is a good program to try, especially if you are a beginner at working out and following a strict nutrition plan. But, keep in mind, that you may not end up looking like the people photographed in the book even if you follow it to a tee. If that is the case, and what you want, you will probably have to tweak your nutrition plan in order to get to that point. The book does give a lot of very good inspiration and provides a good starting point for some people who want to get in shape and start weight training, but really do not know how to start and don't want to use a personal trainer. For other people, it can be a plan that they can follow for life.
September 2, 2016
The first time I read this book I was preparing to put Bill Phillip's precepts to the test. In twelve weeks I lost just over 35 lbs. I went on to lose another 20 lbs. over the course of a year continuing his plan. The book itself is filled with testimonials that lengthen the book. I can see why others may have been turned off by this part of the book. I could have lived without this info, but it was there to read so I read it. If there is a knock on the book, that would be it. Needless to say, the actual information could have been written in a fraction of the pages. His program is very practical and worked for me and my wife. We followed it by the letter and found his approach to fitness and weight loss to be very effective.
October 15, 2012
I am happy to read a book where the author is trying to stay with reality as much as possible. I felt he addressed quite a few nagging topics for the average person in a very up front and positive manner.
I had participated in Phillips' exercise routine before but had not read the book. I spoke with my lifting partner I had then and apologized that I wasn't the partner he deserved or what I should have been. I for sure should have read the book and committed to following through with it instead of wimping out so much.
Reading this did give me some pushing I needed to start getting serious about fitness. It was also helpful to get some sage advice there at the Q&A section of the book.
This book probably needs read through every few years.
I had participated in Phillips' exercise routine before but had not read the book. I spoke with my lifting partner I had then and apologized that I wasn't the partner he deserved or what I should have been. I for sure should have read the book and committed to following through with it instead of wimping out so much.
Reading this did give me some pushing I needed to start getting serious about fitness. It was also helpful to get some sage advice there at the Q&A section of the book.
This book probably needs read through every few years.
August 26, 2009
You know this is great for a lot of people. I read it thinking I would do it and kind of am...only modified. I got some great ideas for the workouts and am following this. I found it very challenging to keep up with the nutrition though. I think I am a pretty healthy eater as is... I eat a LOT of fruit and veggies normally and this plan restricts them. I have a hard time with protein 6 times a day as well. Esp since beans are a major source of protein for me- but he considers them a starch. But I still learned a lot and like his mentality- not just a program to lose weight, but a lifestyle to maintain health.
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