The body for life program created by Bill Phillips, motivates exercisers through a 12-week diet and exercise plan to improve health and reduce body fat levels. The target result consists of gradual weight loss over the period while building and toning lean muscle. Strict guidelines for eating and exercising keep you on the right path for results. Understanding what time to eat and exercise will assist you in obtaining a clearer idea on the body for life program.
Eating Frequency And Guidelines
The body for life diet program includes six smaller meals eaten every two to three hours to maintain metabolism. Each meal should contain an equal blend of protein and carbohydrates with a minimum of two meals that require the addition of vegetables. A minimum requirement of 10 glasses of water per day outlines your drinking guidelines. Since the program calls for frequent meals, the time of day that you workout does not matter as your eating schedule provides a steady supply of energy.
Exercise
The exercise portion of the 12-week program includes a six-day-a-week schedule that alternates upper and lower body weight training with 20 minute cardio session days in between. For example, the first week schedule includes upper body training on Monday followed by any 20-minute cardio activity on Tuesday. Wednesday's routine involves lower body weight training as this pattern repeats until Sunday which represents your rest day. Each weight training session should last no longer than 46 minutes.Adhering to the eating guidelines in this program offers constant delivery of fuel to power through the training regimen.
Considerations
To achieve the maximum success from the body for life program, you need to put out maximum effort.Consistently exert the highest level of training intensity during each workout. Increasing intensity means decreasing rest periods between sets or raising the amount of weight used per exercise. Practicing proper portion control in your diet assists in achieving maximum results.
Results
Adhering to the body for life program guidelines while putting forth your best effort can reward you with an average 1- to 2-lbs.weight loss per week. As individuals reach their body's target weight these averages may decrease. Depending on your body size and program adherence, you can lose 12 to 24 lbs. over the 3-month period.
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