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Body for Life: 12 Weeks to Mental and Physical Strength (精装)
by Bill Phillips
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Health & fitness |
| Market price: ¥ 298.00
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¥ 238.00
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 Good for Gifts |
| MSL Pointer Review:
With specific weight, aerobic, and eating plan that is easy to follow, this fitness classic is an inspirational guide to your personal wellbeing. |
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AllReviews |
1 Total 1 pages 9 items |
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Kendra (MSL quote), USA
<2007-01-05 00:00>
I don't think I will be able to convey in this review just how wonderful I think this book is.
Two years ago, I was the fittest and thinnest I ever had been. And, then, lo and behold, I discovered that we were going to be welcoming baby number three into the world! Completely unexpected, and a little older than before, I was terrified I would gain a lot of weight. I managed to keep the weightgain down, but still, after the birth of my happy little surprise, I had 25 pounds to lose and was anxious to get it off.
The truth was I didn't know the truth about eating and the truth about exercising. I had never lifted weights and was no longer as physically active as I once was. I bought the Firm and the stick thing that went with it, but the information that program came with didn't go into the whys and the ways. So, even though there was some instruction, and a calendar, I didn't understand about the physiology of eating properly and often and how one must let their muscles rest after exercising.
Bill Phillips' book was the perfect introduction for me. In twelve weeks, just as promised, I was back to my smaller size. And, I learned so much about weight loss and proper nutrition and working out with weights and how to improve my aerobic/cardio routine, as well. His book completely whet my appetite for more knowledge regarding proper eating/dieting/nutrition/etc., and because of Body for Life, I have read so much more about nutrition and exercise and this is now a full-fledged interest of mine.
The only criticism I have now, two years after I have read it and several years after publication, is that it really needs to be updated. The current thought is that one must eat immediately after working out. Body for Life states you should wait an hour. Also, the Body for Life website, which he refers to and recommends throughout his book, is now owned and operated by EAS, a food supplement company, not Bill Phillips, as it used to be.
I'd really like to see something new by Bill Phillips. He's an inspiration. |
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Stephen Sykes (MSL quote), USA
<2007-01-05 00:00>
The Body-for-Life program consists of a low fat, low simple carbohydrate diet coupled with intense aerobic and strength training. The program surely works, but only a few people are likely to have the discipline to follow it, at least for very long. At a superficial level there is nothing overtly wrong, or even controversial, about the program. Hardly anyone would argue against a diet composed of adequate protein, little saturated fat and few sugars. Few would argue against the need for a complementary exercise program that combines aerobics with strength training. But look a little closer, and you'll begin to realize that a few features make the program extraordinarily difficult.
First, fat reduction is the early goal, so the exercise is intended to be performed on an empty stomach. The idea is to tax the body when blood sugar is low, so there is no recourse but for the body to burn fat for energy. The problem is that empty stomach training takes more discipline than most people have. It's made even more difficult by the recommendation to exercise first thing in the morning. Few people have the desire to roll out of bed and pump iron. The second difficulty is that the aerobic exercise is done in `wind sprint' fashion, which anyone with any exercise experience will tell you is absolutely the hardest way to train. The author refers to it as his "high point" technique, but most of the rest of the world knows it as interval training. It's the heart and soul of the program, so there's no getting around it. If you're not using the high point technique, you're not doing the program.
Third, the weight training involves multiple sets of increasing weight and is done at an aerobic pace. You do upwards of 35 sets in 46 minutes. That's a brutal pace and, given the amount of weight changing that needs to be done, you'd better have multiple sets of weights. The author prefers dumbbells, which other exercise specialists consider dangerous for beginners. Finally, the whole exercise part of the program is done on a calorie restriction diet. While you're supposed to eat six times a day, the three `meals' and three `snacks' add up to less than 2000 calories. For the amount of exercise required, that's practically a starvation diet. So, I'm sure the people in the photos must have gotten the observed result in the promised time, but at what cost? The drop-out rate for this program must be astronomic.
Finally, a word about supplements. It's true that while the author owns a supplement company, he does not spend a large number of pages talking about them. But, what he does say would certainly encourage their use. He says flat out that no one he knows has completed the 12-week program without using Myoflex. Call me crazy, but that sounds like a pretty strong endorsement. If you do use Myoflex, be forewarned that you are going to have a whopping protein intake. In fact, if you use it three times a day as he recommends, you're going to take in 135 grams of protein from this source alone. Along with other meals, there's a pretty good chance you'll exceed 200mg/day, which is pretty darn high.
In summary, I'll bet that only a select few will be able to complete this program, supplements or not. The rest of us will have to fashion a lighter weight version. The basic diet is fine, though you'll want to have a close look at supplements, since there is a bewildering myriad of possibilities. It's the exercise program that's the killer, though. It'll have to get watered down a bit for the masses. |
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Cribbs (MSL quote) , USA
<2007-01-05 00:00>
I admire Bill Phillips because he believes so much in what he's doing, and he's helped so many people, including me. The time I've spent with Bill over the last couple years has been tremendous for me. I feel better mentally and physically. I believe the more his message gets out, the better off everybody's going to be. (John Elway, Two-Time NFL World Champion)
I have read many of the reviews for this book and I am dismayed at those people who have given it less than four stars. I seriously doubt they have actually followed through with the program. Pick up a copy of Men's Health magazine. They are preaching the same thing: high-protein, moderate carbohydrate meals, six times a day. EVERY issue gives specific recipes supporting this eating lifestyle. Heck, I picked up a Fortune magazine a few weeks ago, and they said the same thing: six small meals a day. Bill Phillips just figured it out before everyone else did.
I am 41, five foot ten inches tall, but I am very athletic for my size. I am seven weeks into the program. I have lost 20 pounds of FAT (272 down to 252). I have kept my muscle. I had been lifting (340 lb. bench press, 400 lb. squat) for about a year and a half, but could not drop the weight, no matter how much I exercised. I found my answer in Body for Life!
Is it hard? Yes, the running and lifting are, but not the diet part. How can you be hungry eating six times a day? Do I take the EAS protein shakes? Yes and no. I buy a two lb. tub of EAS whey protein ($13 at Wal-Mart, or $.26 per shake, plus the cost of the skim milk) instead of buying the ready-made shakes. They mix up much better than other whey protein I have tried, and they taste great. I also eat protein bars, made by MetRX. They taste just like a candy bar. 330 calories and 32 grams of protein. I run three miles three times a week and lift upper body twice and lower body once. AND I splurge on Sunday (free day)!
Simply put, this program works. It isn't starvation. Does it get plain? I mix it up: chicken, steak, fish, pork loins. But seasoning is the key. Zatarain's makes an awesome blackening seasoning. Put some on tilapia fillets. Doesn't get better than that! The key is preparation. You have to make your meals the night before. When I work I make chili. Easy to warm up. It's not hard, and I feel it helps me overall with my time management.
I can't say enough about this book. I didn't get caught up in the whole "EAS propaganda" like so many others seemed to dwell upon. I think a lot of people just don't believe it will work because they have been burned before by other diet promises. THIS WORKS! I am proof. My goal is to get to get a flat stomach, but I want to stay big, and keep my bench and squat maxes the same. I think this is very doable. And anyone else can do it to. Just buy the book! |
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Spartan Soul (MSL quote), USA
<2007-01-05 00:00>
My feedback:
1)Book is overflowing with positive attitude through the uplifing writing style. I appreciated this.
2) Nicely organized plan. Takes all the guess work out
3) Very doable plan, regardless of your current health/exercise level. He does make it clear that for certain risk groups to check with your doctor first
4) Doesn't explain clear enough how to measure & track body fat loss and muscle gain. Submitted this question online two days ago...still waiting for an answer back. Anyone monitoring the email over there?
5) Would have appreciated more details on how to prepare at home for the program vs. if I have a gym membership. For example I'm finding I really needed to take stock of my home weights. But after doing it a time or two I was able to figure out what size weights I needed to buy and add to my collection in order to get through the entire 12 weeks. This is a little tip I would have liked up front because if it was in the book I didn't see it.
6) Get the journal! It helps! I studied the core book then took it back to the library, but I definitely believe in owning the journal. I'm glad I got it since it is making my preperation for the program so much easier. I'm giving the journal a 4 star and leaving this at a 3.
7) The before and after pictures are awesome!
8) I had some friends attempt this plan about two years ago. Several gained a lot of "fat"/bulk but it really seemed because they were eating 6 times a day but not watching their portion sizes. Beware.
9) Two years ago I dared myself to do a triatholon and I didn't even know how to swim. What I learned from that experience is:
a) you can overcome your fears & shortcomings if you want
b) you can do more than you ever thought possible if you stick with something long enough to enjoy the results. In other words, there is no "trying" this program. Just plan to do the entire 12 weeks and do it.
c) that if you set your schedule and do something regularly, like Bill suggests in this program, you'll find before you know it that it all becomes an easy to manage habit to work out and eat right
OVERALL: Book is well presented. Well organized. Easy to follow and is common sense stuff most of us have heard before from different sources but never put it together into a concise plan. I look forward to starting this weekend and completing it and reach my goals. |
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An American reader (MSL quote), USA
<2007-01-05 00:00>
I am writing this review for the benefit of anyone contemplating this diet and exercise regimen. In addition to reading the book, I read almost every review on Amazon both good and bad because committing yourself to this diet is not as simple as joining weight watchers or some other diet plan. First, let me cut to the chase and tell you that it works incredibly well AND you will probably feel the best you have ever felt in your adult life. I am probably the average guy in terms of what shape I was in. I am 39 years old, 6 feet tall and weighed 199 lbs. I am currently in my seventh week of the program and have lost 17 lbs! The program is amazing. Like anything else, success is not easy but it is absolutely attainable.
I had been on weight watchers for approx 8 months and had lost 20 lbs. I could not get beyond that initial loss of 20 lbs. My opinion is that Weight Watchers is a great diet for the average person but Body for Life is more of a regimen and it gives you a thorough plan for exercising. I broke down the rest of my review into 4 categories:
1. PREPARATION - The key to success, as Mr. Phillips points out, is planning. You need to plan every aspect of this diet or else your risk of failure will be high. This diet is not for last minute planners. Give yourself time every day to plan the next day, especially during the first couple of weeks.
2. FOOD - Many of the reviewers complained about the book implying that you need to buy the nutritional supplements. Ignore them. The book is not a sales pitch. I gave into one shake per day and a "carb lite" bar a few times per week. The shakes take some getting used to but after a while I actually enjoy them. It also takes the pressure off of having to plan 6 mix meals a day. A pleasant surprise was how good egg substitutes could be. The best thing about the diet is the free day because there is a tremendous psychological advantage knowing that if you crave something, you can have it on your free day. I have used that free day to eat the meals that I really enjoy. Going off the diet actually rejuvenates you because you feel guilty at the end of the day and you can't wait to get back on the program on Monday morning. I always taken advantage of that free day and was still able to lose weight every week. I want to emphasize though, that I did not binge on anything. I ate 3 meals that I really like and had dessert but did not eat to the point where it was binging. Do not view the day as a free-for-all.
3. EXERCISE - I do not like working out in a gym. I would much rather work out in the privacy of my home. Therefore, for approx $200 I was able to buy a bench and a couple of dumbbell sets. The reason I bought two sets of dumbbells is that you only have 1 minute to rest between sets and you need the time to rest. Look through the book before you buy the bench and decide which exercises you are going to do.
4. MISCELLANEOUS - Buy and utilize his Success Journal. Every morning after I workout I plan out my meals and record other data as I am cooling down. Utilize the Body for Life website. Not only is there an expanded food list, but you can submit questions that get answered in the same day. Make sure you take the "before" pictures of yourself. You will not be sorry at the end of the 12 weeks.
As I was reading the Amazon reviews I did sense that some reviewers read the book and critiqued it without actually doing the diet. This book cannot be properly reviewed unless the reviewer follows the plan for 12 weeks. No diet program is perfect but this one has dramatic results. In summary, I feel the best I have ever felt in a long time. It is also an incredible feeling actually having tightened-up my body to the extent that it shows. Let's not forget that there are many ways to lose weight and get in shape, but this book had the best results. Also, the major aspect of this plan that attracted me to it is that it is not a radical plan. He really does not eliminate anything from your diet 100%. You still get proteins and carbs but just in moderation. I had read, for example, Dr Atkins' book. To me, that is not a diet that can be maintained long-term. And, I know two people who were on Atkins and lost a significant amount of weight. Within a year or two they were both fatter then when they started that diet. I hope this review encourages at least one person to start this diet because it truly is life changing without being unrealistically restrictive. |
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Dawn Lloyd (MSL quote), USA
<2007-01-05 00:00>
Body For Life should be required reading for anybody embarking on a weight loss journey. No one book or program holds all the answers, but BFL certainly holds quite a few. Bill Phillips describes in great detail "the how's and why's" of losing weight and becoming fit. He doesn't present a diet ... he shows the reader how to live a healthy, leaner life.
The BFL program does not require any calorie or point counting, or even measuring of food for that matter. All foods are "normal" foods available from any grocery store. He teaches about portion control and healthy cooking. Even the most finicky person will find they can enjoy the recommended food.
The BFL program relies heavily on strength training, and the reader is given an exact program to follow. Combined with graphic illustrations of exercises, even a beginner can feel confident they are exercising properly.
The transformations shown in the book and on the website are amazing and motivational enough to give anyone a good swift kick in the pants! Body For Life is reasonable for any aged individual ... both men and women.
There are many support groups and websites online devoted to the Body For Life way of life. One only needs to do a search to find many other BFL followers and successes.
If you'd like to lose weight, shape up and improve your health, you should definitely start with Body For Life! |
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Sheri Fraser (MSL quote), USA
<2007-01-05 00:00>
A terrific book and a great program. This book is actually my second copy, since my first copy completely fell apart after so much use. It is truly a fantastic way to get in shape. I had suffered a couple of serious injuries and have been unable to work out much for the last year, but before the injuries I was well on my way to transforming my body for life. Now, I'm mended and ready to start all over again. It's amazing to see how quickly this program changes your body - with much less effort and sacrifice than a lot of other "get fit quick" programs. The eating for life portion of the book is a little tough to follow at times, since I do enjoy a cocktail or glass of wine now and then, but I just modify it, work out a little harder and enjoy my little treat now and then anyway. The free day allows you to eat whatever you want once a week so you don't feel too deprived, but I found that after you start seeing the changes in your body, you'll be reluctant to just pig out. It's nice to treat yourself without feeling guilty. Buy the book, follow the program and you really will see a completely new body in your mirror in a few months! |
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Steven McEvoy (MSL quote), USA
<2007-01-05 00:00>
This book and program are both great. I used it back a few years ago and went from a 42 inch waist to 34 in 13 weeks from 29% body fat to 13%. It is not easy and requires much discipline. But this book gives you the tools you need to make it happen. It also requires a lifestyle change for you, you drift off from the program it is easy to slide backwards from the progress you have made.
This book will help you change your mindset. You will examine patters, give yourself rewards and see the changes take place. Phillips states: "It's Very Important to understand the difference between dreams and goals. Dreams are things we wish for - things you enjoy thinking about but don't really know when they'll happen. Goals, on the other hand, are specific things you have decided you need to accomplish within a clearly defined period of time." p.27 This book will help you make that leap from dreams to goals and from goals to results.
One of the greatest strengths of the book is the section that outlines the exercises for each body part. No only do they include pictures of the different exercises and movements, they also have a tip box of the most common errors, and how to avoid them. The book is also peppered with testimonies of people who have done the program with their before and after pictures.
Phillips states: "Your body is the epicenter of your universe. You go nowhere without it. It is truly the temple of your mind and your soul" p.2 this program will help you find a level of health that you may have given up on. One of the former champions of the challenge says: "Beyond information, I was being taught a frame of mind, which inspired me more than all the preachers, teachers, doctors, and counselors who had tried to get through to me before." p.9 in reflection on this program and his recovery from a bullet wound from his youth.
This book will help you change the patterns in your life, "Remember that everything you do in the real world is merely an external manifestation of what has already happened in your mind." p. 29 This book has a balanced approach, you balance exercise with nutrition. You balance carbs with protein in each meal, and you balance cardio with strength training. Page 83 has an Eating-for-Life Authorized food guide, it lists the Proteins, Carbohydrates and Vegetables that are recommended and list's them in the order if quality for this program.
There is a world of difference between knowing what to do and actually doing it. This book will definitely give you the knowledge and challenge you to put it into practice. "Remember that everything you do in the real world is merely an external manifestation of what has already happened in your mind." |
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Ryan Davies (MSL quote), USA
<2007-01-05 00:00>
While this book does have SOME of the aforementioned flaws stated by other reviewers, I think many of them completely miss the overall point of this book. Although it's surely NOT a book that's intended for those that want to make significant changes to thier bodies by only making MINUTE changes in their lifestyles, it is downright LAUGHABLE to call the BASIC routines in this book a bodybuilding lifestyle, and frankly, I believe it just shows how lazy and physically pathetic we are becoming as a society.
Make no mistake about it, this is a book for the beginning fitness enthusiast looking to go as high as the intermediate. How do I come to that conclusion? Simply by dividing the total weekly minutes of physical exertion (220-240) by the number of days in a week. That's 30-35 minutes of average exercise a day. For the sake of comparison, the average INTERMEDIATE level bodybuilder spends anywhere from 1 to 1 1/4 hours a day engaged in physical exercise(including cardio). There's no excuse not to follow this BEGINNERS routine, especially when you factor in that the average person that reads this book probably spends 3-4 hours a day in front of the television watching Desperate Housewives, Friends, or Seinfeld reruns.
Thus, I believe it is a complete LACK OF MOTIVATION or willpower to be unable to manifest the drive that it takes to complete the PHYSICAL part of this book. I'm sorry, but if you want it enough, there is frankly just no excuse.
Now, as far as the diet and nutrition segments go, I will admit that the 5-6 meal a day plan is quite daunting for ANYONE, let alone someone new to the fitness lifestyle. While it is possible with some simple planning, it is still very time consuming and can be a bit of a headache at first while you are trying to find the "perfect balance" of foods to eat. I will be honest and admit that I sometimes get sidetracked and am unable to follow the meal routines for days on end, and I have been into health and fitness for over 8 years. However, as long as you stick to the simple “idea” of the meal plans more often than not, you will end up ahead in the long run.
However, time consumption aside, the common denominators of the arguments against the diet and nutrition portion of this book that I am seeing are weak at best. Just glancing through these reviews, probably the most common is the expense. If you factor in the approximately $300-350 you will be spending a month to follow this program(that's including food, gym membership AND Myoplex), AND FACTOR OUT the money you will be SAVING on forbidden foods(Pizza, Fast-food, Beer...) and activities(Bars, Dining Out...), you will be coming out in the same budget area and in some cases perhaps coming out ahead.
As far as the supplements go, he DOES try to push basic supplementation onto the consumer, specifically in the case of EAS Myoplex meal replacement powder. Even though he states that this is only a convenience, I have found that it is almost necessary because it saves the time of having to prepare a full chicken and rice or -*insert perfectly balanced food here*-. Again, when you use logic and look at what you are getting with a meal replacement(a perfectly balanced meal), the benefit outweighs the cost, especially since you can get Myoplex for around $1.50 a packet at most discount online retailers now. That's an ENTIRE MEAL for $1.50 3 times a day at the most... Not exactly a budget breaker. Most other supplements in the book he recommends are purely optional, save for a high quality multivitamin.
In summary, this book is best for people that are seeking to make an ACTIVE change in their TOTAL lifestyle, not SMALL, OPTIONAL changes here and there. On this site, that seems to be the difference between the good reviews and the bad. |
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1 Total 1 pages 9 items |
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