| One of the great strengths of the Body-for-Life | | | | your body and the high protein diet feeds your |
| program is its simplicity. You can read the book, | | | | muscles. This makes the Body-for-Life program |
| written by Bill Phillips, in one or two sittings. You | | | | far more than your average weight loss program. |
| can be up and running with the program in no | | | | You will experience fat loss at an impressive rate |
| time. | | | | and replace that fat with muscle. |
| It is one of the few weight loss programs out | | | | You are essentially working things from two sides, |
| there to place an equal emphasis on diet and | | | | from the outside in (the fat loss), and from the |
| exercise. When it comes to diet the rules are | | | | inside out (the muscle growth). A great physique |
| relatively straight forward: | | | | occurs when the two meet, when the muscles |
| * Eat small meals, six times per day. | | | | develop to a point where they break through the |
| * Each meal should include a portion of carbs and | | | | remaining fat layers to see the light of day! |
| a portion of protein. | | | | But a great physique is merely the icing on the |
| * A portion is defined as the size of your fist. | | | | cake. This program has a dramatic effect on your |
| * Include a portion of vegetables with a couple of | | | | metabolism, and you will find yourself making it |
| the meals. | | | | through the day with more energy than before. |
| * Drink plenty of water. | | | | You will find that your metabolism is strong |
| * Replace some meals with nutrition shakes when | | | | enough to withstand the once weekly free day |
| in a hurry. | | | | without missing a beat from a weight loss point |
| * Plan ahead to be sure old habits don't fill the | | | | of view, although if you truly over-indulge on your |
| void. | | | | free day you will still find you don't feel as good |
| * One day per week, your free day, eat | | | | as the days when you are eating "clean". |
| whatever you want. | | | | This can be a revelation for some people, since |
| The concept of the free day, in particular, is | | | | the free day style of eating was simply business |
| brilliant. How could you consistently follow any | | | | as usual before starting the program. The trick is |
| weight loss program that said you could never | | | | realizing this, and not focusing on how bad you |
| again eat your Mom's apple pie? | | | | feel after an over-exuberant free day. |
| The psychological lift you will get from the free | | | | Stay focused instead on the fact that you are |
| day far outweighs any downside. The food you | | | | truly experiencing something special the other 6 |
| eat on this day may not do much to nourish your | | | | days of the week. That "special something" is |
| body, but it surely does nourish the soul. Besides, | | | | what some like to call a "healthy lifestyle". |
| the "free day" food barely has a chance against | | | | It is in this moment that you can see clearly what |
| your revved up metabolism from all that exercise | | | | these words really mean. Rejoice in the fact that |
| the other 6 days! | | | | your body is becoming healthy enough to |
| Follow these rules and you will get the basic | | | | distinguish between food that nourishes and food |
| nutrients you need. Portion control is handled | | | | that simply taxes your system. |
| without complex calorie counting. Since the size of | | | | So by all means eat some of your Mom's apple |
| your fist is proportionate to your body, your | | | | pie on your free day, just don't eat the whole pie! |
| portions will be appropriate for your body size. | | | | If you are like most people, you will over-indulge |
| As with any weight loss program, when starting | | | | your first few times. Then, as this revelation |
| out it's probably best to focus primarily on | | | | begins to sink in, you will progress naturally |
| changing your eating habits. If you are coming off | | | | toward a more moderate approach. |
| of years of bad habits then you need to focus on | | | | Getting through the other six days eating "clean", |
| changing your patterns and attitudes towards | | | | which is to say eating according to the rules laid |
| food. | | | | out above, takes some planning. Body-for-Life |
| Food is there to nourish your body through the | | | | author Bill Phillips places a lot of emphasis on |
| transformational changes you will experience on | | | | planning. This is especially important when it |
| this program. In order to grow muscle you need | | | | comes to your Body-for-Life Diet. |
| to feed it the proper nutrients. Apple pie, as good | | | | If weight loss is your goal, then you simply cannot |
| as it is, will simply not contribute to weight loss! | | | | wait until you are hungry to decide what to eat. |
| This is what separates a program like | | | | Choosing not to eat that double cheese pepperoni |
| Body-for-Life from other diets. You are not | | | | pizza is far too much to ask of yourself if you |
| simply limiting your calorie intake. You are | | | | are hungry and that's all that is available in that |
| expending a lot of energy with the workouts, and | | | | moment. Take it easy on yourself, spend some |
| you need to replenish that energy with muscle | | | | time on the weekend planning your meals for the |
| building nutrients. | | | | following week, and give yourself a fighting |
| Combining intense exercise with a proper diet is a | | | | chance to succeed! |
| potent combination. The exercise burns fat off | | | | |