1. Who is Bill Phillips Anyway
Bill Phillips is the only fitness guru to take the principles of professional bodybuilding and popularize it for those of us who wouldn't normally call ourselves muscle heads. In his program and book of the same name, he lays out a step by step 12 week program for fitness and nutrition. He created the supplement company, EAS, or Experimental Applied Sciences, and is regarded highly in the industry as an authority on product development and proper use, especially for professional athletes.
2. Not Your Grandma's Cardio Workout
To effectively lose body fat, rate your cardio on an intensity level from 5 to 10. On a treadmill, for example, start a warmup for 2 minutes at an intensity level of 5 to get the muscles warm and the heart ready. Gradually move from a level 5 to a level 6 intensity by the time you get to 3 minutes. Work up to an intensity level of 9 and hold for 1 minute on the 5, 10 and 14 minute marks. In between each minute only take yourself down to an intensity level of 6. For the last 15 to 19 minutes work from a 6 intensity level to an intensity level of 10 and hold for 1 minute. At the 20 minute mark cool down until you come back to an intensity level of 5. This interval training is based on your own levels of fitness and will improve over time. Do this workout 3 days a week.
3. Weight Training the Smart Way
On the other 3 days, work two exercises for each major muscle group, alternating the upper and lower body. This will give plenty of rest and ensure the muscle can recover and grow. Do 12, 10, 8 and 6 repetitions with gradually increasing weight to make a set. Finish off the set with light weight of 12 repetitions. Now don't rest but move directly into the second exercise and do the same routine. Only rest for 1 minute between each set. Only rest for 2 minutes before you move on to the next muscle group. You should finish your training within 60 minutes or less.
4. Eat Often and Be Skinny
Pre plan small meals and space them out so you're eating 6 times a day. You should be eating protein and carbohydrates throughout the day. Fats should be monounsaturated in the form of olive oil, avocado, nuts and seeds. Protein and meal replacement shakes and bars will make it easier to meet your diet requirements.
5. Cheaters Never Prosper
Cheaters never prosper? So untrue on the Body For Life plan. Pick a day for no training and no meal planning. Eat whatever you want. This will help stave off cravings and keep you motivated by having something to look forward to the rest of the week. Your body will respond better anyway to a little shake up in the routine and burn fat faster if you deviate for one day and then maintain consistency the rest of the week.
Member Comments