How to Lose Weight on the Body for Life Program

The Body for Life Program was created by Bill Phillips, the founder of EAS Supplements. It all began after a seminar Phillips attended in 1996 where he encountered many of his fans and realized that, despite being avid followers of his fitness magazine, they were still overweight and unhealthy. This experience motivated Phillips to create a contest designed to encourage fat loss and muscle gain through diet and exercise. Participants in the contest combine balanced meals, weight training, aerobic activity and supplements to undergo a full body transformation. The duration of the program is 12 weeks. Each week, followers alternate 3 days of weight training with 3 days of cardiovascular exercise. The eating portion includes six small meals daily for six days of the week. These meals consist of lean protein sources combined with lower gylcemic carbohydrates. For example, one meal might include 4 ounces of chicken breast with -cup of brown rice and some vegetables. On day seven of each week, the participants get a "free" day and they can eat what they choose.

Instructions

1

Decide whether you want to enter the Challenge. The Body for Life Challenge requires that you register for the challenge in advance. This involves signing up for a free entry kit, taking before and after photos, and following all of the guidelines set out for the Body for Life Challenge. Winners can receive a variety of monetary prizes.

2

Decide whether to supplement or not. If you choose to enter the Body for Life Contest you must use EAS supplements, which include meal replacement shakes and a variety of other supplements. If you decide simply to follow the program then supplements are up to you. If you choose to avoid supplements make sure that you compensate with other balanced meals, plenty of vegetables and a multi-vitamin.

3

Read the Body for Life Books. Several "Body for Life" publications can be purchased to use in conjunction with your program. The Body for Life Success Journal includes space to record meals, exercise plans, before and after pictures, and has success stories. The Body for Life book, by Bill Phillips, explains the 12-week program in detail and includes sample menus and exercises. These tools can be helpful during the program and can often be purchased at a discount from an on-line store. However, they are not imperative to following the program.

4

Don't skip meals. For some Body for Lifers, eating six meals a day can feel like work. However, frequent small meals help to satiate hunger and maintain healthy blood sugar levels. Skipping meals can lead to binge eating, which is a recipe for weight gain.

5

Stock your refrigerator. Make sure to have the food that you need for each day stocked in the refrigerator. It's a good idea to prepare your meals at the beginning of the week, separating your portions into resealable storage containers so that you can quickly grab them when you need to. If you run out of food or don't have time to prepare meals before work you may find yourself snacking on junk food or dining out.

6

Don't slack on your exercise. An essential component to the program is consistent weight training and cardio activity. You must continue to push yourself by increasing the weights that you lift and modifying your exercises. Although the program suggests only twenty minutes of cardio, if you increase this time your results will improve.

7

Be careful on your "free" day. Having a day set aside to eat what you want can help your success on the Body for Life Program. However, "free" does not mean "free for all." Eating excessive calories in a single day can thwart your efforts from the previous week. Not to mention, this day of overindulgence can side track you from your fitness goals. Plan to have a meal and dessert of your choice, but stop with those.