Body for Life

Body for Life is a 12-week exercise program, and also an annual physique transformation competition.. It was created by bodybuilder and owner of swimsuit photos. Prizes vary each year, but in 2005 the first prize was

Contents

• 1 Exercise
  • 1.1 Intensity index
  • 1.2 Weight training
  • 1.3 Aerobic exercise
  • 4.1 Reviews of Body for Life

  Exercise [ ]

  The weight training to build skeletal muscle and increase the metabolism over the long term. This also helps to maximise the energy expenditure and fat loss from aerobic exercise.

  Body for Life's exercise program is more complicated than its diet program. It suggests exercising six days a week, normally Monday to Saturday, and alternating between weight training and aerobic exercise. The seventh day, usually Sunday, is a rest day. Weight training sessions alternate between exercises for the upper body and exercises for the lower body. This allows the exercised muscles enough time to recover fully before the next training session.

  Each fortnight follows the same pattern:

  Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
  Week 1	Upper-body Weight Training	Aerobic Exercise	Lower-body Weight Training	Aerobic Exercise	Upper-body Weight Training	Aerobic Exercise	Rest
  Week 2	Lower-body Weight Training	Aerobic Exercise	Upper-body Weight Training	Aerobic Exercise	Lower-body Weight Training	Aerobic Exercise	Rest

  Intensity index [ ]

  Body for Life uses Gunnar Borg's Rating of Perceived Exertion (known as the American College of Sports Medicine , which uses a scale of 0 to 10:

  • 0 is no exertion at all.
  • 2 corresponds to very light exercise. For a Weight training [ ]

  • "Pecs" (chest), e.g. bench press , pec-deck, incline flye.
  • "Lats" (upper back), e.g. pull-down, bent-over row, dumbbell pullover.
  • Deltoids (shoulders), e.g. upright row, shoulder press, lateral raise.
  • biceps curl , concentration curl, hammer curl.

  Exercises for lower-body muscle groups include:

  • Calves e.g. standing calf raise, seated calf raise.
  • "Abs" (torso), e.g. crunch , reverse crunch, leg raise.

  Weight training sessions proceed at a brisk pace, with one minute of rest between the first four sets for a muscle group, and no rest between the final two sets. The File:Treadmill.jpg

  Intense aerobic exercise is an important part of Body for Life.

  Aerobic exercise [ ]

  Most forms of aerobic exercise are suitable. Common choices include walking or swimming , or the use of a rowing machine or Dietary Intake [ ]

  One of the keys to this program is the types and amounts of food as well as the number of meals per day. There is a focus on decreasing the intake and increasing the quality of carbohydrates. Additionally, the dietary plan is to eat every 2-3 hours.

  Body for Life books and videos [ ]

  • Phillips, Bill. Body for Life: 12 Weeks to Mental and Physical Strength. HarperCollins, 1999. (ISBN 0-06-019339-5)
  • Phillips, Bill. Body for Life Success Journal. HarperCollins, 2002. (ISBN 0-06-051559-7)
  • Phillips, Bill. Eating for Life: Your Guide to Great Health, Fat Loss and Increased Energy! High Point Media, 2003 (ISBN 0-9720184-1-7)
  • Body of Work. Seventh Dream Pictures, 1998. (ASIN B0001H9T72)

  External links [ ]

  • Body for Life official website
  • Bill Phillips' official website
  • Review of How to Build Lean Muscle

  Reviews of Body for Life [ ]

  • AOL Diet & Fitness
  • WebMD
  • BodyForLifers.com Body-for-Life Support