Weight Loss and Healthy Living

Bill Phillips had been publishing bodybuilding magazines and marketing nutritional supplements for years when he had a weird revelation at a trade show: many of the most loyal and enthusiastic readers he had were totally out of shape. From that uncomfortable realization came his popular Physique Transformation Contest (top prize that first year: Phillips's own Lamborghini), now world famous, and this book.

Body-for-LIFE

(Book Summary courtesy Amazon.com)

Jeremy's Rating: 7 (out of 10)

Overview

Body For Life (BFL) is a book that changed my life. I still recall sitting in a folding chair watching my son play football as I thumbed through the pages. My wife had purchased the book for me. I was miserably overweight and every diet and magic pill I had tried only left me more frustrated and somehow heavier than when I began. When she noticed a few coworkers successfully slimming down, she asked them what their secret was. "The secret" was the BFL program. I was a true skeptic and let the book collect dust for weeks until one day I was heading out the door and wanted to grab something to kill time while my son ran fartleks. The rest, as they say, was history.

BFL is less a book and more a cultural phenomenon. Through brilliant marketing using a competition that let the ordinary person truly shine (and receive some extraordinary rewards), BFL has touched the lives of hundreds of thousands. For some, the material contained within the book is hallowed ground and for someone to suggest even the slightest deviation from the prescribed nutrition plan and workouts is sheer and utter blasphemy. Others (present company included) found the program was a powerful catalyst. After months of struggling, the program created my first real breakthroughs. While I eventually left the program itself behind, there is no doubt it was the key turning point in my transformation and the initial motiviation that led me to create a true lifestyle change.

BFL is a diet and workout program. There is a section that deals with a specific workout plan. This includes the Training-for-LIFE Experience™ which is a workout philosophy that is to be followed 100% without deviation. Some days you will follow the prescribed workout program and use the High-Point Technique™ to strive for "10s" in the gym, while other days send you looking for a piece of cardio equipment or stretch of paved track to perform the 20-Minute Aerobics Solution™. The workout is a pyramid that prescribes two exercises per body part and splits into upper and lower body workouts, while the cardio is a version of high-intensity interval training that uses "perceived exertion" to gauge your success and progress. Combine this with the Nutrition-for-LIFE Method™ and you have a comprehensive system (this nutrition method basically involves choosing a protein and carbohydrate source at each meal, then making sure you add on plenty of vegetables).

While the workouts and nutrition can be effective, this is not what I believe is the true heart of the program. I had already tried different training routines and certainly had my share of crash diets. I've heard personal trainers lament how "loose" the nutrition program is due to the "free day" while clients of mine were frustrated over how strict the portion rules were or with how much protein they had to consume. All of this aside, there is something special about the program that has empowered people to succeed ... and it's not trademarked anywhere in the book.

Perhaps the title of Part II in the book sums it best of all: "Crossing the Abyss." Here is what I found was different about this book: it wasn't just a diet or workout routine. Bill Phillips took the time to explore what I believe is the most important aspect of all: mindset. The entire beginning of the book is focused on inspiration, goal-setting, and moving from the state of "getting ready to get ready" and instead taking action to achieve the new you. He shares success stories that go beyond "I lost so many pounds on the scale" but relate ordinary people like you and me who achieved extraordinary results in their lives through this program. They didn't just lose weight, instead, they learned how to live again. Then he moves onto the importance of visualization, shares how to set goals, and steps into making those first crucial steps.

It should come as no surprise that my own book, Lose Fat, Not Faith, follows a similar pattern. It was the key for me to finally find success, and I realized it wasn't about the calories or the training at all ... it was about that important muscle between my ears. If imitation is the sincerest form of flattery, I certainly was inspired by his model of introducing the mindset portion first because in my own practice, I found this was the difference between success and failure for so many clients (it had nothing to do with the particular diet or workout routine).

Overall, I think this book is essential for anyone looking to lose weight and live a healthy lifestyle. The stories of inspiration are powerful. The program is also a great way for beginners to start their journey, because it simplifies everything. There is no guessing what to do, but instead your schedule is laid out for every day of every week during your 12-week challenge. Ultimately, however, this is also the biggest drawback I've found from this system: many people tend to follow it religiously and when they don't get the results they want, they refuse to explore other methods because "this is the way its done." I've also found some people miss the "for-LIFE" portion and instead do this program "for-12-weeks" and fall back into old habits once their 84 days of glory are over.

Pros

• Easy to understand system for training and nutrition
• Inspirational
• Focuses on mindset and not just diet and nutrition
• Large body of support (websites, success stories, etc.)
• More balanced nutrition program than most diets
• Free day helps beginners ease into the system
• Well-written (easy to read and understand)

Cons

• The "free day" can actually become the downfall of many people
• The cardio solution may be too intense for beginners or individuals with hundreds of pounds to lose
• The cardio solution doesn't address individuals who are following sports programs, especially endurance runners
• The weight training system is inflexible and focuses too much on a standard pyramid system which may work at first but isn't periodized for long-term success
• The weight training system is not well balanced, for example, the back is one exercise group (instead of vertical vs. horizontal) and the abs are overemphasized while the lower back is neglected
• The program leans heavily on nutritional supplements as part of the success (contestants were required to use products and encouraged to speak about supplements as components of their success)
• The program emphasizes this is "the end all be all" instead of encouraging readers to explore and learn what works best for their particular body type and lifestyle
• The program focuses heavily on the magic "12 weeks" or "84 days" leaving many people to stop the program and fall into old habits after that time period has passed
• The program falls short on addressing healthy fats and emphasizing the importance of these in overall nutrition
• BFL trivializes stretching, dismissing it as not needed when you train through a full range of motion — this is hardly supported by science nor the experience of several top strength training professionals

Tweaks

• I recommend that people with issues overeating turn the "free day" into a "free meal" or two free meals, as many of my clients were able to sabotage the entire week of success by going overboard on their "free day" (I also fell victim to this pattern)
• The weight training is a good routine but ultimately you'll want to experiment with different set and rep ranges
• The cardio is great for burning maximum fat in minimum time but if you don't feel good training on an empty stomach, do it later in the day, and if you like running longer distances, do it!
• Vegetarians or people like me who don't believe we need high amounts of protein will definitely want to tweak the nutrition side
• Add stretches and control drills

Related Sites

• Order this book
• Official website for BFL
• Large community of BFL followers
• Hussman — advanced tweaks and explanation of the program

Bottom Line
I rate this book 7 out of 10.

I highly recommend this program. While I don't believe it is the ultimate or final solution, it is definitely a great book to read and add to your library. It is a fantastic program to try out if you are just beginning a healthy lifestyle. This was my stepping stone into a higher quality of living and I will never forget turning the first page and beginning my journey to the new me. You will gain a lot of knowledge and information from this book — be sure to read the Seven Laws of Training to understand why this is not the "final solution."

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