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Body for Life is a rigorous diet and fitness program. In an era where the easiest programs are the most popular, Body for Life is talked about for its intensity. But the weekly payoff should be quick, baiting you to persist until you get a great body for life.

Prepare for a challenging fitness program then, entailing 45-minute weight training thrice a week. It also necessitates 20-minute cardiovascular exercise thrice weekly.

For the diet, prepare to eat six times a day, consisting of small meals full of carbohydrates and lean protein. Get ready to graze on vegetables, whole grains, fish, and lean meat to accelerate fat burning and normalize your energy levels.

Then for one day a week, you are left in wanton abandon. Feast on anything you want. Sleep all day on the sofa even.

Created by Bill Phillips, Body for Life has generated a book; Body for Life: 12 Weeks to Mental and Physical Strength, and a website. In Body for Life you would learn unheard-of weight loss tips from Phillips, plus tens of “before and after” pictures of people who have achieved their “bodies for life.” Meanwhile, the website has a compendium of meal plans, recipes, workout videos, and shopping lists. It also lets you connect to a supportive network, with a lot of success tales to tell.

How Body for Life works

Body for Life is not called a “challenge” for nothing.  It tries to rev up your metabolic rate the best way humankind knows how: build your muscles. With Body for Life then, you are essentially signing up for lots of intense weight lifting. Imagine all the bodily rewards you would reap thereafter.

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However, the intense physical activity advocated by the program does not absolve you of responsibility to nutrition. Body for Life orders you to lower your caloric intake even as you burn a lot of calories in your workouts.

Because it orders portions in size no larger than a fist, Body for Life ensures you are consuming fewer calories. Furthermore, you are normalizing the levels of your blood sugar and enhancing energy by eating small meals frequently. Such regularity of small meals eventually lowers insulin responsiveness, helping you avoid binging.

Small but frequent meals of lean protein and whole carbohydrates a day, alongside intense workouts, sum up Body for Life. Easier said than done, but you would be all the better for it. Remember to let loose once a week, breaking all the rules you’ve followed on other days.

What you can eat in Body for Life

Body for Life imposes a diet full of protein and carbohydrates. In other words, 40 to 50 percent of these nutrients must make up your diet. This translates to portions as large as a fist each of protein and carbohydrates, plus two larger-sized portions of vegetables, for every meal.

For protein, Body for Life approves of buffalo, chicken/turkey breast, crab, egg whites, haddock, lean ground beef, lean ham, lobster, low-fat cottage cheese, orange roughy, salmon, swordfish, top sirloin steak, and tuna.

For carbohydrates, Body for Life approves of apple, baked/sweet potato, barley, beans, corn, fat-free yogurt, melon, oatmeal, orange, pasta, pumpkin, squash, steamed brown/wild rice, strawberries, whole wheat bread, and yam.

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For vegetables, Body for Life approves of eating asparagus, artichoke, broccoli, Brussels sprouts, cabbage, carrots, cauliflowers, celery, cucumbers, lettuces, green beans, green peppers, mushrooms, onions, peas, spinach, tomatoes, and zucchini.

Do not neglect to drink 10 glasses of water each day. You may also take oils like flax seed and diet pills.

Experts weigh in Body for Life

Because of its tasking fitness regimen, Body for Life may not be a good fit for beginners. Trainers are likely to recommend it to intermediate or advanced exercisers instead.

Body for Life imposes a whopping 46 minutes of weight training three times per week. Even the American College of Sports Medicine (ACSM) recommends weight training only two times a week. Conversely, Body for Life urges you to perform 20 minutes of cardiovascular exercise, 10 minutes less than ACSM standards. As with all other fitness programs, discuss Body for Life with a medical professional before following it.

Experts debate other aspects of Body for Life, especially its dietary suggestions. They say it should be more aligned with Institute of Medicine (IOM) guidelines. As it stands, the protein recommendations in Body for Life exceeds that of the IOM, which recommends only 35 percent at most. More than that and you would risk kidney function, some experts say. On the flip side, some claim that Body for Life’s protein recommendations are too low to have an effect on the composition of your body.

Experts also caution about the proper planning of meals insofar as frequency is concerned. Eating small meals may backfire because it may tempt you to snack on inauspicious foods. Even so, the benefits of small meals remain humongous. It prevents your caloric intake from being deposited in the body as fat. It also accelerates your metabolic rate, normalizes insulin, boosts energy, and suppresses appetite.

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You may not end up like the “after” photos in the Body for Life book but getting into this program would be very worth it. Especially when taken with diet supplements, six small meals everyday can transform your body in a dozen weeks.

Motivation would come really handy though, because this program warrants great physicality. After all, no method of weight reduction comes free of effort and determination. As a follower of this program, you would be the body of evidence to that wisdom.

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