Body for Life

Last updated March 02, 2023

Body for Life (BFL) is a 12-week nutrition and exercise program, and also an annual physique transformation competition. The program utilizes a low-fat high-protein diet. It was created by Bill Phillips, a former competitive bodybuilder and previous owner of EAS, a manufacturer of nutritional supplements. It has been popularized by a bestselling book of the same name.

Exercise

The human body adapts itself to changes in nutritional intake. If the calorie intake is reduced, the body responds by slowing down its metabolism, and by burning muscle in preference to fat.^{[ citation needed ]} This reduces the metabolism long-term. When the diet comes to an end and normal calorie intake is restored, the individual starts to gain weight even faster than before. This is known as yo-yo dieting. Diets that focus exclusively on calorie reduction often fail in this way.^{[ citation needed ]}

With these concerns in mind, Body for Life addresses energy expenditure (i.e. exercise) in addition to energy input. For best results, Body for Life holds that this exercise should include 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.^[1]

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 (referred to as the "free day", during which no exercise is done and unhealthy, normally fatty foods may be eaten). 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.^[1] Each fortnight follows the same pattern:

Intensity index

Body for Life uses Gunnar Borg's Rating of Perceived Exertion (known as the Borg scale) for assessing the intensity of exercise based on how hard you feel you are working. It uses the variant developed by 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 healthy person, this is like walking slowly at their own pace for several minutes.
5 on the scale is somewhat hard exercise, but it still feels OK to continue.
8 is very strenuous. A healthy person can still go on, but they really have to push themselves. It feels very heavy, and the person is very tired.
9 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.
10 is maximal exertion: an all-out, 100% effort.

These levels accommodate differences in fitness. An unfit individual may require a level 10 effort to walk briskly uphill, whereas for a competitive athlete this may only be a level 3 effort. Over the course of the 12-week Body for Life program an individual would get noticeably fitter, so their intensity scale needs to be adjusted over time.

Body for Life uses a "wave" pattern, periodically building up from level 5 to level 9 or 10 during an exercise session. This allows the muscles to warm up, and gives the body a chance to build up to a "high point" of maximal exertion. Brief but intense exercise provides maximum stimulus for the body to build strength and endurance, but without the risk of overtraining.^[1]

Weight training

The pushdown is used to exercise the triceps muscle. CableMachinePushdown.JPG — The pushdown is used to exercise the triceps muscle.

Exercises for upper-body muscle groups include:

"Pecs" (chest), e.g., bench press, pec-deck, incline fly.
"Lats" (upper back), e.g., pull-down, bent-over row, dumbbell pullover.
Deltoids (shoulders), e.g., upright row, shoulder press, lateral raise.
Triceps (rear arms), e.g., push-down, triceps kickback, bench dip.
Biceps (front arms), e.g., biceps curl, concentration curl, hammer curl.

Exercises for lower-body muscle groups include:

Quadriceps (front legs), e.g., squat, leg press, leg extension.
Hamstrings (rear legs), e.g., leg curl, lunge, glute-ham raise.
Calves e.g., standing calf raise, seated calf raise.
"Abs" (torso), e.g., crunch, reverse crunch, leg raise.

Most of these exercise can be performed using either dumbbells, a barbell, a Smith machine, a cable machine with adjustable pulleys or a specially-designed apparatus. Two exercises should be chosen for each muscle group. Five sets of the first exercise are performed, and then one set of the second. Weights for each set should be chosen so that the specified number of repetitions can be achieved at the specified level of intensity. For example: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 cadence for each repetition should be one second to lift the weight (while exhaling deeply), one second holding it at the top, two seconds to lower the weight (while inhaling deeply) and then one second pausing before the next repetition. Each session should be completed within about 45 minutes.^[1]

Aerobic exercise

Most forms of aerobic exercise are suitable. Common choices include walking or running (perhaps on a treadmill), cycling, swimming, or the use of a rowing machine or cross-trainer. However, exercise classes are generally not suitable, unless they are specifically designed to suit Body for Life.

Aerobic exercise sessions are limited to 20 minutes duration. They compensate for this by following the same "wave" pattern of steadily increasing intensity just like the weight training sessions. During the first 2 minutes, intensity should be at 5. Minutes 3, 4, 5, and 6 should be at intensity levels 6, 7, 8, and 9 respectively. Minute 7 goes back down to 6 intensity level and continues the wave pattern until the 19th minute where you push intensity level to 10. The last minute is a cool down to 5 intensity. You should be completely exhausted at this point so stretch afterwards.^[1]

Phillips maintains that aerobic exercise is more effective for fat loss when done first thing in the morning, because it raises the metabolism for the remainder of the day, and because the body draws more heavily on its fat stores after fasting overnight.^[1]

Diet

BFL promotes a low-fat high-protein diet.^[2]

Another key aspect of BFL is consuming a diet that is low enough in caloric intake to cause fat loss, while providing enough calories and protein to build muscle and cardiovascular endurance. In addition, BFL attempts to make choosing portion sizes and food as easy as possible to avoid overcomplication. The major aspects of the diet program include:

Eating 6 smaller meals per day instead of the standard 3 large meals. BFL (along with some dietary experts) maintain that eating smaller, more frequent meals throughout the day will boost the body's metabolism, causing it to burn fat faster.
Eating one "portion" of carbohydrates and one "portion" of protein at each meal. To keep determining portion sizes simple, BFL suggests that one "portion" of carbohydrates should equal a potato or ball of rice roughly equal to the size of the person's clenched fist. Additionally, one "portion" of protein would roughly equal a piece of meat the size of the person's palm and as thick as a deck of cards.
Consuming vegetables with at least two meals per day.
Taking a good multi-vitamin.
Limiting consumption of butter, cheese, mayonnaise, alcoholic beverages, and high fat salad dressings.
Allowance of one "free day" each week. A free day is one day a week in which the person is allowed to make dietary choices that do not correspond with the BFL eating program. Although this should not be a day to binge eat junk food, BFL encourages people to eat whatever foods or desserts they desire on this day. According to Bill Phillips, this allows the body to avoid the Starvation response and gives the dieter a chance to avoid cheating since they know they simply have to wait until their free day to have what they crave.

Body for Life also encourages people to eat mostly lean meats like chicken, fish, and turkey, as well as tofu. Carbohydrates that are multi-grain and unrefined are also encouraged. Bill Phillips encourages people to adopt this eating program as a lifestyle, and not as a temporary diet. Although the amount of protein eaten should be enough for some people to build good muscle mass, some observe that high-protein shakes and meal bars should be consumed to increase protein intake. Not surprisingly, the program suggests consuming protein products from EAS.^[1]

Reception

No scientific research has been done on Body for Life.^[2]

The Body for Life program has been described as a hard to follow program that is effective at losing weight and building muscle.^[3]

While criticized as a fad diet, with the "program's success is based on testimonials and anecdotal evidence",^[4] it differs from many fad diets because it can be sustained.^[5]

The program's dependence on extensive exercise means it is not suitable for everyone.^[6]

The high-protein content of the diet has been criticized.^[2]^[5]The Gale Encyclopedia of Diets, notes that:

The thing nutritionists tend to criticize most strongly, however, is the need for dietary supplements in this program. Body for Life unabashedly pushes dieters to use EAS supplements. Many nutritionists feel that a good, healthy diet should not require protein shakes and other supplements beyond perhaps a multivitamin for certain dieters.^[2]

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)

Related Research Articles

Bodybuilding is the use of progressive resistance exercise to control and develop one's muscles by muscle hypertrophy for aesthetic purposes. It is distinct from similar activities such as powerlifting because it focuses on physical appearance instead of strength. An individual who engages in this activity is referred to as a bodybuilder.

Dieting is the practice of eating food in a regulated way to decrease, maintain, or increase body weight, or to prevent and treat diseases such as diabetes and obesity. As weight loss depends on calorie intake, different kinds of calorie-reduced diets, such as those emphasising particular macronutrients, have been shown to be no more effective than one another. As weight regain is common, diet success is best predicted by long-term adherence. Regardless, the outcome of a diet can vary widely depending on the individual.

Food energy is chemical energy that animals derive from their food to sustain their metabolism, including their muscular activity.

Aerobic exercise is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, involving, or requiring oxygen", and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately. Aerobic exercise is performed by repeating sequences of light-to-moderate intensity activities for extended periods of time. Aerobic exercise may be better referred to as "solely aerobic", as it is designed to be low-intensity enough that all carbohydrates are aerobically turned into energy via mitochondrial ATP production. Mitochondria are organelles that rely on oxygen for the metabolism of carbs, proteins, and fats.

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest along with a formal recovery plan.

Low-carbohydrate diets restrict carbohydrate consumption relative to the average diet. Foods high in carbohydrates are limited, and replaced with foods containing a higher percentage of fat and protein, as well as low carbohydrate foods.

Basal metabolic rate (BMR) is the rate of energy expenditure per unit time by endothermic animals at rest. It is reported in energy units per unit time ranging from watt (joule/second) to ml O₂/min or joule per hour per kg body mass J/(h·kg). Proper measurement requires a strict set of criteria to be met. These criteria include being in a physically and psychologically undisturbed state and being in a thermally neutral environment while in the post-absorptive state (i.e., not actively digesting food). In bradymetabolic animals, such as fish and reptiles, the equivalent term standard metabolic rate (SMR) applies. It follows the same criteria as BMR, but requires the documentation of the temperature at which the metabolic rate was measured. This makes BMR a variant of standard metabolic rate measurement that excludes the temperature data, a practice that has led to problems in defining "standard" rates of metabolism for many mammals.

Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training techniques such as bodyweight exercises, isometrics, and plyometrics.

Calorie restriction is a dietary regimen that reduces intake of energy from caloric foods & beverages without incurring malnutrition. "Reduce" can be defined relative to the subject's previous intake before intentionally restricting food or beverage consumption, or relative to an average person of similar body type.

A high-protein diet is a diet in which 20% or more of the total daily calories comes from protein. Most high protein diets are high in saturated fat and severely restrict intake of carbohydrates.

The Cambridge Diet was a very-low-calorie meal replacement fad diet developed in the 1960s. The diet launched with different versions in the US and the UK. The US version filed for bankruptcy and shut down shortly after the deaths of several dieters. The UK diet has also been known as the Cambridge Weight Plan, but is now known as The 1:1 Diet.

The Grapefruit diet is a short-term fad diet that has existed in the United States since at least the 1930s. There are variations on the diet, although it generally consists of eating one grapefruit at each meal, along with meat, eggs, other foods that are rich in fat and protein, and certain vegetables. Sugar, fruits, sweet vegetables, grains and starchy vegetables are to be avoided. The grapefruit diet is thus a low-carbohydrate diet. A typical breakfast menu usually includes bacon and eggs. The diet is based on the claim that grapefruit has a fat-burning enzyme or similar property. The grapefruit diet does not require exercise. The grapefruit diet lasts for 10 to 12 days followed by 2 days off.

Toning exercises are physical exercises that are used with the aim of developing a physique with a large emphasis on musculature. In this context, the term toned implies leanness in the body, noticeable muscle definition and shape, but not significant muscle size ("bulk").

General fitness training works towards broad goals of overall health and well-being, rather than narrow goals of sport competition, larger muscles or concerns over appearance. A regular moderate workout regimen and healthy diet can improve general appearance markers of good health such as muscle tone, healthy skin, hair and nails, while preventing age or lifestyle-related reductions in health and the series of heart and organ failures that accompany inactivity and poor diet.

Sports nutrition is the study and practice of nutrition and diet with regards to improving anyone's athletic performance. Nutrition is an important part of many sports training regimens, being popular in strength sports and endurance sports. Sports nutrition focuses its studies on the type, as well as the quantity of fluids and food taken by an athlete. In addition, it deals with the consumption of nutrients such as vitamins, minerals, supplements and organic substances that include carbohydrates, proteins and fats.

A very-low-calorie diet (VLCD), also known as semistarvation diet and crash diet, is a type of diet with very or extremely low daily food energy consumption. Often described as a fad diet, it is defined as a diet of 800 kilocalories (3,300 kJ) per day or less. Modern medically supervised VLCDs use total meal replacements, with regulated formulations in Europe and Canada which contain the recommended daily requirements for vitamins, minerals, trace elements, fatty acids, protein and electrolyte balance. Carbohydrates may be entirely absent, or substituted for a portion of the protein; this choice has important metabolic effects. Medically supervised VLCDs have specific therapeutic applications for rapid weight loss, such as in morbid obesity or before a bariatric surgery, using formulated, nutritionally complete liquid meals containing 800 kilocalories or less per day for a maximum of 12 weeks.

<span class="mw-page-title-main">Protein (nutrient)</span> Nutrient for the human body

Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. As a fuel, proteins provide as much energy density as carbohydrates: 4 kcal per gram; in contrast, lipids provide 9 kcal per gram. The most important aspect and defining characteristic of protein from a nutritional standpoint is its amino acid composition.

The South Beach Diet is a popular fad diet developed by Arthur Agatston and promoted in a best-selling 2003 book. It emphasizes eating food with a low glycemic index, and categorizes carbohydrates and fats as "good" or "bad". Like other fad diets, it may have elements which are generally recognized as sensible, but it promises benefits not backed by supporting evidence or sound science.

The benefits of physical activity range widely. Most types of physical activity could generate great improvements in health well-being.

References

1 2 3 4 5 6 7 Phillips, Bill (1999). Body for Life: 12 Weeks to Mental and Physical Strength. Harper Collins. ISBN 0-06-019339-5.
1 2 3 4 Longe, Jacqueline L. (2008). The Gale Encyclopedia of Diets: A Guide to Health and Nutrition. The Gale Group. pp. 113-116. ISBN 978-1-4144-2991-5
↑ Zelman, Kathleen. "Body for Life Program Review: Does It Work?". WebMD. Archived from the original on 2015-05-09.
↑ "Four Fad Diets"". UnityPoint Health. Retrieved 10 December 2019.
1 2 Lee, Katherine. "The Body for Life Diet". Everyday Health. The Body for Life diet is a program that can be used long-term, unlike many fad diets
↑ "Body for Life diet".

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[BFL-1] 1 2 3 4 5 6 7 Phillips, Bill (1999). Body for Life: 12 Weeks to Mental and Physical Strength. Harper Collins. ISBN 0-06-019339-5.

[Longe_2008-2] 1 2 3 4 Longe, Jacqueline L. (2008). The Gale Encyclopedia of Diets: A Guide to Health and Nutrition. The Gale Group. pp. 113-116. ISBN 978-1-4144-2991-5

[WebMd_2018-3] Zelman, Kathleen. "Body for Life Program Review: Does It Work?". WebMD. Archived from the original on 2015-05-09.

[UnityPoint-4] "Four Fad Diets"". UnityPoint Health. Retrieved 10 December 2019.

[EverydayHealth-5] 1 2 Lee, Katherine. "The Body for Life Diet". Everyday Health. The Body for Life diet is a program that can be used long-term, unlike many fad diets

[diet.com-6] "Body for Life diet".

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