Do You Want A Challenge? Read Body for Life
Written: May 16 '01 (Updated Apr 08 '03)
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Pros: Well written, organized, easy to understand and a good plan.
Cons: The workout can be confusing, too many shakes a day.
The Bottom Line: I highly recommend this book if you are looking for a challenge, a new way to work out, a sensible way to eat, some great information or all of those.
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| jo.com's Full Review: Bill Phillips et al - Body for Life: 12 Weeks to M... |
If you know who Bill Phillips is it may be for any number of reasons the least being this book itself. "Body for Life" is the result of what he became famous (or infamous) for in some people’s minds. His challenge caused a commotion in the field of body building.
The challenge was to transform your body in 12 weeks using his methods, which are now the book I am reviewing, “Body for Life.” The prize: his $200,000 Lamborghini Diablo. The response to his challenge was overwhelming. I remember it. The results were dramatic, so dramatic that I also remember a lot of criticism that the pictures were fake – people said the before and after pictures were of different people, they had taken drugs to help them, etc. etc. I cannot attest to the true facts of this. I can tell you, that looking at the before and after pictures of dozens of people, it is hard to imagine that 12 weeks of any kind of diet and exercise would transform a body into looking like his success stories.
You may also know Bill Phillips because he is the founder of “Muscle Media” magazine as well as the creator of EAS (Experimental and Applied Sciences). If you eat nutrition bars or take meal replacement shakes (Myoplex) there is a good chance you have had one of his products or know of them. His products are good. I have no problem with them.
What some have a problem with in this book is that part of his diet regime is to drink 3 shakes a day thus having people say that he is getting people to drink his products when they don’t need to and that he is selling them via the book. But so does Atkins, Weight Watchers and Jenny Craig. You can’t do their eating plans without buying their food. You can do his plan without buying food, he recommends his shakes, though. I would not drink 3 shakes a day. In any of my reviews you may have read, I have always said that one a day is adequate. I will get more into his “way of eating” in a moment.
Body for Life was written by Bill Phillips with the help of Michael D’Orso. The 200-page book sells for $25.00 but you can buy it at Amazon.com Barnes and Noble and Borders for $15.60.
There are six parts in this book.
•The first one “The Breakthrough” is an overview of the contest about which I have already spoken. He also talks about what happened after the contest. He made a documentary movie, Body of Work, and will send it to you for free. He asks that after viewing the movie you feel as if you got something of value out of it, he asks that you send a $15.00 donation to the Make-A-Wish Foundation. His website is www.bodyforlife.com. He continues to offer his 12-week challenge though not his $200,000 car as a reward. The challenges have continued with various rewards. I will tell you about the latest one at the end. I like Bill Phillips’ style and what he has to say. I don’t hold it against him that he has capitalized on products and built an empire. I think he has worked hard for it. But that’s my opinion. More about the book.
•Part II is “Crossing the Abyss” and I love his opening statement. “There is a world of difference between knowing what to do and actually doing it.” That is the key. Doing it. When I am in a slump I force myself to go to the gym. Even if it means I lift lighter or walk slower. Some say 90% of success is just showing up and for many of us that is true. Just show up!
In this chapter he asks that you make the decision to change, focus on your future vision, keep a journal and read it 2 times a day for the 12 weeks of the program. We should all know that writing down what we eat and if you weight train, what your weights are is crucial to success. He isn’t saying anything new in this chapter, but he says it in no nonsense, easy to read way. You will not have to wade through boring technical jargon in this book or information that you have no use for. Much of what he says will hit home in some way or another, in my opinion.
•Part III is “Separating Myth from Fact.” This is an excellent section, which gives a myth and then the fact with text explaining it. For example, (I hear this all the time) Myth: If women lift weights, they’ll get bulky. Fact: Resistance exercise helps women create lean, toned bodies. He explains why this myth is not true and I will add something that he doesn’t. Women do not have enough testosterone in their bodies to build bulk unless they are taking steroids. Some women are more muscular because of genetics and body composition, but bulk can’t happen from lifting weights alone if you are a woman. This is an excellent chapter and if you want some real answers to questions that nag you (Is doing aerobics better than weight training?) and you don’t want to buy the book, at least look through this chapter – pages 33-55 for answers to many of your questions. (Or e-mail me and I’ll look it up for you).
•Part IV is The Training for Life Experience and this is Phillips’ weight training/aerobics method. He suggests doing both in a way different from anyone I have ever read. I didn’t find it complicated but I am a personal trainer. It may be complicated for a novice so just have someone explain it to you. You’ll catch on very quickly.
I don’t like his method of working out for a couple of reasons:
1. In order to follow his method (which you must do if you are strictly following his 12-week challenge) you cannot weight train on the same day you do aerobics.
2. You can only weight train 3 times a week. You must realize that there is a reason for this and he explains it clearly and it makes sense. It just doesn’t work for me and it won’t work for many others who either like to do aerobics or weight training more often or don’t feel his method is working for them.
Remember, though, Bill Phillips would say that you have to give it a chance and that chance is 12 weeks. I have never been able to do his workouts for more than one month at a time and I have tried his schedule several times. In his method, for example, you are working your whole upper body 2 times a week (lower body once).
It looks like this using seated dumbbell curls as an example: 12 reps (repetitions) at 10 pounds (or whatever weight you are comfortable with) at an intensity level of 5 (that is totally subjective – you determine what 5 is for you); you then rest for 1 minute; 10 reps at 12 pounds at an intensity of 6 and rest for 1 minute; 8 reps at 15 pounds at 7 and rest for 1 minute; 6 reps at 20 at 8 and rest for 1 minute; THEN, 12 reps at 15 pounds (whatever you did 8 reps with), no rest at an intensity level of 9 and 12 reps at 12 pounds (or whatever you did 10 reps with), no rest and an intensity level of 10.
The aerobic component is similar with intensity levels going from 5 for the first two minutes, to 9 after 6 minutes, then increase the intensity levels from 6-9 until you reach 10 minutes; repeat that until you read 17 minutes. For minute 18, you will do an intensity level of 9, for minute 19, an intensity level of 10, then in the 20th minute back down to an intensity level of 5. This, in my opinion, is an excellent aerobic workout. This I have done many times when I don’t have a lot of time. In 20 minutes you will work as hard doing this as you will at lower level for much longer. My problem is that, again, I like to weight train the same day as aerobics (for one reason my gym is 25 minutes away and just to there for the treadmill for 20 minutes makes no sense) and for many, their aerobic time is a quiet time for them and they enjoy a longer workout.
This is a personal decision, and in my opinion, can be done along with whatever weight training you are doing. You can certainly use it once in awhile for a change of pace.
•Part V is “The Nutrition for Life Method” and in my opinion this is the best eating plan I have ever seen and if you follow it you will probably be the healthiest you have ever been and feel great. It is a plan I love and when motivated works really well for me. If you need to lose weight you can structure it accordingly. It is a very simple way of eating.
It requires no calculations, points or numbers. Phillips gives you authorized foods and you choose a portion of protein and carbohydrates from each column to make a meal. You add a serving of vegetables to at least two of your daily meals. Simple, that’s it. So what are the foods? Some proteins include swordfish, turkey breast, lean ham, egg whites and lean ground beef; carbohydrates include yams, pasta, barley, and oranges. It is crucial to understand that strawberries, for example, are considered a carbohydrate, as is yogurt. They aren’t two foods you would eat at the same meal. Many people don’t realize that. The next time you look at yogurt see how many carbs are in it and how much protein. A lot of the former; very little of the latter. Vegetables include tomato, carrots and cucumber.
He goes into detail about the quality foods what they are, how you can cook them and an explanation of healthy fats. This is an excellent chapter. I urge you to think about eating this way if you are searching for a way to eat that is not associated with a diet but just sound, healthful eating. What I like the most is his allowance of a free day, which many people do not recommend. One day a week through dinner, you can eat whatever you want.
About 4 years ago, I found that I had gained some weight and though I didn’t have this book at the time, I was working with a personal trainer who had me on 5 small meals a day very similar to this plan. Wayne advocated a free day for biological, physiological and psychological reasons. I lost 25 pounds in 4 months and will admit that I kept it off for 3 years and recently found it back on me. So reviewing this book is for me also!
Phillips gives some sample menus and here is where his shakes come in. You see that for meal one (breakfast); meal 4 (midafternoon) and 6 (late evening) – he works with 6 meals per day- he wants you to have his Myoplex shake.* Not only is that expensive, but I know for me I would gain weight. For one, it is one too many meals and two, I just think that real food is always the best way to go. I do recommend having a shake after a workout and that is when I would recommend Myoplex (which I do recommend) or other type protein shake you may prefer. He also advocates, of course, drinking water, at least 10 cups a day.
•Chapter VI “Staying on Course” is about getting support if needed, focusing on progress, not perfection and offer that you can call (which I did to make sure it was still operating) 1-800-297-9776 to talk with their support team. The book says that it is 24 hours/7 days a week, but when I called I was told it was 5am – midnight – still impressive in my opinion. I also learned that the latest challenge for 2001 is on round 3 and some of the prizes include $100,000 and a trip to Hawaii.
He has a great section in the book on terms and jargon so when you see the term rep you will know it stands for repetition. There is also a very good exercise guide with pictures and descriptions that you can easily understand. Phillips includes daily progress reports for nutrition, weight training and aerobics, which you can copy and use as your journal.
In summary, Body for Life is an excellent book. It covers almost everything you need to know whether you are planning on attempting to transform yourself in 12 weeks or just want to be the best you can be on an ongoing basis, little at a time. Advanced weight trainers will not like his workout but that is not to say it is bad; it is just different. If you are just starting out or have been working out for awhile and are looking for something new, this might be a good place to start. If you are serious enough to take the challenge, I would love to know how you did and how it worked out for you. Please let me know.
If I can answer any questions about the book I didn’t cover, feel free to e-mail me.
If you are interested:
The Zone
EAS Myoplex Shake
You may also want to read:
Weight Watchers Magazine
The Atkins Diet
Weight Watchers
Get With The Program" (Bob Greene - Oprah's mentor)
Dr. Atkins New Diet Revolution- the book
Body for Life by Bill Phillips- the book
Recommended:
Yes
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