Not Just for Beginners
Written: Jun 25 '05 (Updated Jun 26 '05)
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Pros: Step by step, easy to follow, common sense
Cons: Requires dedication both in terms of exercise and eating
The Bottom Line: Even for experienced athletes, this is a great program. It's safe, practical, and structured. Just the right blend of cardio and weight training. Dedication required for long-term results.
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| kimcourtney's Full Review: Body For Life |
When I first met my husband, he had the Body for Life book and log/notebook in his living room and shakes in his refrigerator. He started telling me about the program. Me being ever the snob (translation: completely stupid) thought, "Yes, oh weak one, you go ahead. We true athletes will continue to do real exercise." Me being ever so sensitive said, "That's nice honey."
Fast forward several months. I had blown out my calf muscle yet again. Running, my usual form of exercise, was out of the question. Facing a wedding in February and limited aerobic mobility, I got desperate. Yes, desperate enough to pick up that Body for Life book.
I have to admit, I almost put it down. The sugary sweet "you can do it" stories at the beginning made my stomach turn. I certainly admired the people profiled in those stories, but I had no need for warm and fuzzies.
This fitness program required a major perspective change for me. I've been a runner for 20 years. Prior to starting Body for Life, I ran 3 miles, 5 days a week. Even though I was less than pleased with my results, I was determined to keep doing things this "right" way.
I started Body for Life as a pure skeptic. Cardio for 20 minutes, 3 days a week? Hah! Weight training every other day? Hah!
I'm sure you know where this is going. Six weeks after starting the program, I was standing in front of a seamstress the day before flying out to Las Vegas to get married. The sleek wedding dress I had bought and had tailored two weeks into the program was too big around the hips and thighs. I had gone down one full size in a month. By the time the twelve weeks was over, I had gone from a size 10/12 to a size 6/8. My weight pretty much remained the same.
It's been 5 months since I started the program and I've maintained my size, shape, and weight.
Here is what my exercise schedule looks like:
Monday-Saturday: Wake up, grumble, put on my exercise clothes, and head over to the gym. Specifically...
Monday, Wednesday, Friday - cardio (intense interval training) for 20 minutes, running or elliptical cross training
Tuesday, Thursday, Saturday - weight training, upper or lower body (one or the other, never the two on the same day)
There is also a "diet" component. The program requires eating small portions of healthy foods every two-three hours. Your daily intake should consist of a balance of protein, veggies, fruits, and complex carbohydrates. There is an Eating for Life book that has some great, simple, and inexpensive recipes.
In summary:
PROS
1) Time. This program really doesn't require a whole lot of time. 20 minutes, three days a week for cardio. 45 minutes max for weights. I live a hectic life, so it works for me.
2) Simplicity and structure. Phillips spells everything out clearly. There are even blank workout log sheets to download from the Body for Life website.
3) Variety. I get bored very easily. This program allows me to alternate days and types of exercises. A definite benefit.
4) "Cheat" day. On Sundays, Phillips encourages his readers to not only take the day off from exercise, but to take the day off from the diet as well. If you want to eat a whole large pepperoni pizza and a pint of Ben and Jerry's, go for it. His logic makes sense. If you don't think you're depriving yourself, then you'll be more apt to stay true to the eating regimen. (Confession time: I am a horrible eater. I do eat every 2-3 hours but I have the spine of a slug when it comes to chocolate and ice cream. Let's just say that my one cheat day has evolved into many cheat nights.)
5) Results. The program works in spite of my horrible eating habits. I honestly can't explain how or why it works other than to say that Phillips' program is backed by research. Studies have consistently found that both exercising in the morning on an empty stomach and eating multiple small meals a day increase metabolism and the ability to burn fat.
CHALLENGES
1) Planning the meals. I'm hypoglycemic, so the notion of eating every 2-3 hours is not new to me. Nor is the concept of healthy eating. Being experienced, however, does not make it any easier for me. Honestly, it's a pain in the butt. How I've tried to overcome this challenge is to print out an Outlook calendar and plan dinners 2-4 weeks ahead of time. (Dinner time is where I usually start to fall apart.) I can't say that I follow this calendar faithfully, but I do at least make an attempt.
2) Waiting one hour to eat. It is tough to exercise first thing in the morning and then to wait one hour to eat (another part of the program). How I manage this: After working out, I shower/get ready (half hour), drive to my office and get settled there (another half hour). After this hour, I eat dry cereal that I bring with me. I also go prepared with standard snacks (i.e., two pieces of fruit, another type of dry cereal, almonds). I use standard snacks because there's less thinking/stress involved.
3) The structure. To quote Monk, "It's a blessing and a curse." The structure eliminates guessing, but it also feels oppressive at times. There are some days that I wish I could go back to not knowing what I know. (It's also probably one big reason why, like a teenager, I've started rebelling by having more than one cheat day.) There are many days that I really, really don't want to drag myself out to exercise. I'd be less than honest if I said otherwise.
When all is said and done, I am still amazed by the progress I've made. Yes it requires a lifestyle change. Yes it requires determination to stick with the program. However, without hesitation, I recommend this program both to newbies and to veterans.
Recommended:
Yes
Approximate Monthly Cost (US$) 50
Food Variety Restrictions A somewhat varied menu
Restrictiveness of Portions Satisfying
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Epinions.com ID:
kimcourtney
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Member: Kim Courtney
Location: Orlando, FL
Reviews written: 2
Trusted by: 0 members
About Me:
Professional grant writer
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