Body for Life: 12-Week Transformation

Key People

• Bill Phillips is the author of Body for Life.
• Michael D’Orso is the co-author of Body for Life.

Core Concept

• One can transform physically and mentally in 12 weeks.

Body for Life Program

• Losing fat and increasing strength can be achieved by exercising less, not more.
• Power Mindset™: tap into an endless source of energy
• Trade hours of aerobics for minutes of weight training.
• High-Point Technique™: make continual progress
• Eating-for-LIFE Method®: feed your muscles while starving fat
• Helps ordinary people become extraordinary.
• Regain control of body and life.

Bill Phillips Background

• Founder and editor-in-chief of Muscle Media magazine.
• Creator of EAS (Experimental and Applied Sciences).

Co-Author Bio

• Michael D'Orso is the coauthor of Walking With the Wind: A Memoir of the Movement and Winning With Integrity: How to Get What You Want Without Selling Your Soul.

12-Week Challenge Contest

• More than 54,000 people signed up.
• Participants include cops, cooks, corporate CEOs, parents and grandparents and others.
• Men and women who had never lifted a weight in their lives, seasoned gym rats.
• Required to take "before and after" photos.
• Submit an essay describing their experience and the impact it had on their lives overall.
• There were 10 categories, so young and old, men and women alike could compete and have a chance to win.
• A team of judges score each competitor based on how much they improved their physiques, and how well they expressed the experience through their essays.
• The grand prize was Phillip's blood-red Lamborghini Diablo.
• Beyond the physical, participants experience off-the-chart leaps in self-confidence, self-respect, and empowerment.
• Individuals were more attractive to others etc.
• Their relationships with colleagues, family, and friends improved.
• They discovered that taking control of their bodies broke down barriers all around them.
• Marriages got better, old habits easy to drop.
• Winers realize they really do have the power to help and inspire others.
• Winners became more enlightened, more powerful people.

Lynn Lingenfelter

• Lynn Lingenfelter's life changed forever on November 11, 1983, after being shot on a hunting trip with his younger brother.
• He was 16 years old at the time.
• A starting fullback and captain of his Pennsylvania high school football team.
• Lynn had to be given 38 pints of blood to replace what his body had lost.
• By the time Lynn was finally released from the hospital, he had lost 50 pounds.
• Lynn was among the starting team that ran onto the field the first Friday night of that next season.
• Went to Penn State University in the fall of 1987, and contracted HIV virus through tainted blood.
• Doctors said he had two years to live.
• He ballooned to 230 pounds.
• In early '97, in a dream, Lymm decided it was time to take the bull by the horns.
• Went to a local gym and asked for advice on getting in shape.
• Showed I could be a winner again.
• Lynn's health soared as his body gained shape and strength, his body's response to the disease that lived within it.

Danille Coddington

• Danielle Coddington, a 33-year-old critical-care nurse and mother of two, from Ft. Lauderdale, Florida, shows that women can experience breakthroughs with the Body for Life Program as well.
• After her marriage broke up, she found it difficult to get back on track.
• Danielle's brother brought her a copy of my video, Body of Work saying, "You need to see this."
• In only three months, lost 21 pounds of fat.
• I can wear a bikini again and not be embarrassed.
• Danielle's success is, in part, due to the support she received from her two children, Rhiannon, seven, and Hunter, five.", "They stood by my side all the way and were as excited as I was by the changes.

Fred and Renée Scurti

• Fred and Renée Scurti, from Parker, Colorado, were doing "okay" or so they thought.
• One afternoon Fred was standing in a grocery store checkout line thumbing through magazines and was struck by before and after pictures/stories.
• Together we lost 98 pounds of fat (Fred lost 57 and Renée lost 41) in just over three months, and we gained muscle tone, strength, and energy.

"Body of Work"

• Body of Work, is a documentary celebrating the greatness of the human spirit.
• The first contest was over I was awestruck by how many great people there are in this world who don't even know they're great.
• They've been convinced they don't deserve to look and feel better.

Crossing the Abyss

• There is a world of difference between knowing what to do and actually doing it.
• Real change always starts on the inside.

Reasons for making the decision to change:

• When you look at yourself, do you honestly like what you see?
• How do you feel deep down inside?
• How do you really feel about yourself?
• Are you confident, energetic, and strong?
• Do you often wonder if you're on the right path?
• What are the pros and cons of continuing in the direction you're going?
• Would you like to create a brighter future?
• Three types of vision-historical, present, and future.
• A person whose actions are dominated by historical vision believes that just about everything that's important, enjoyable, or significant in his or her life has already happened.
• Far too many people who want to create a better body and more fulfilling life are dominated by present vision.
• People whose daily actions are governed by future vision are, on the other hand, continually growing.
• If you could not quickly and decisively identify five specific things which you need to accomplish within the next 12 weeks for you to be pleased with your progress in life, now is the time to focus your future vision by answering this question
• What changes in your body and life do you wish you could create within the next 12 weeks?
• Dreams are things you wish for—things you enjoy thinking about but really don't know when or if 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.
• When you begin the process of setting and achieving goals, you'll immediately begin creating grander dreams.
• Set goals that are ambitious yet attainable.

Transforming Patterns of Action

• Patterns of action are like habits.
• They are the things we don't even think about.
• Three Patterns of Actions may prevent you from reaching your goals , habits that will prevent progress.
• Three need new patterns do you need to establish

How to Cross the Abyss

• Make the decision to change.
• Identify your reasons to change and write them down.
• Focus on your future vision.
• Dream of what you would like to achieve within 12 weeks.
• Transform five of those dreams into goals by giving them a deadline, a way to measure them, and writing them down.
• Identify three unauthorized patterns of action that may hold you back and write them down.
• Identify three new patterns of action that will help you reach your goals and write them down.
• Read what you've written first thing in the morning and again at night each and every day of your 12-week Program.

Separating Myth from Fact

• Aerobics is better for shaping up than weight training. To transform your physique, you must train with weights.
• If you exercise, it doesn't matter what you eat. If you exercise, it matters even more what you eat.
• If women lift weights, they'll get "bulky. Resistance exercise helps women create lean, toned bodies.
• Weight training is only for young athletes. People of all ages should be weight training.
• Muscles grow while you're working out. Muscles grow while you're resting and recuperating.
• A certain number of sets and reps gets the job done. High-intensity effort produces the best results.
• Eating right means three "square meals" a day. Eating six nutritious meals a day is the right way!
• People who overeat lack willpower. Overeating is a natural instinct.
• High-carbohydrate, low-fat diets work best. People are becoming fat from a "carb overdose."
• You have to count every calorie you eat. You should count "portions," not calories.
• If you "eat right," you don't need to take supplements. Studies show many of us do need to take supplements.
• You need to drink water only when you are thirsty. Your body needs more water than it's telling you.
• You have to eat "perfectly" all the time. There's no such thing as eating "perfectly."

The Training-for-LIFE Experience™

• Must perform exercises intensely to produce rapid results.
• Unique powerful transformation method, called the Training-for-LIFE Experience.
• The Training-for-LIFE Experience is not only effective but efficient; it requires only two percent of the time you have available to you every week.
• It doesn't take time, it creates time-it's also precise and so focused that it will enhance your energy and clarity, enabling you to fit more into your personal and professional life.
• Goal to help one million people transform their bodies and lives (by 2001).
• A major key to success is meticulous planning (know exercises, sets, reps, weight).
• Should take less than 10 minutes a day to keep your records up to date.

High Point Technique™

• We must perform the exercises intensely to produce rapid results.
• The ""high point""" are the moments that define who and where you are. The result is impressive, and sometimes breathtaking.
• For workout can get a quick, calculated setup. Then, find their position, take a ""warm-up"" photo or two, and proceed to capture the ""moment"" on film
• Once one develop the skill to intentionally create high points, you can not only experience more energy and greater success in life, you can also produce major results in minimal time, in any area.
• ""You can work out hard or long. It's one or the other""".
• High-intensity effort" does not mean an all-out sprint.
• Intensity Index will help us create high points. starts at level 1 and goes to level 10. ""meter"" is used to measure the level of focused energy we are putting forth."
• The Intensity Index makes the Training-for-LIFE Experience, by design, self-regulating, any healthy adult can begin the program, beginners, and 30 pound bench press at level 12.

20-Minute Aerobics Solution

• Long-duration aerobic exercise is not the best method for ridding the body of excess fat. B
• Hgh-intensity training burn fat more effectively than low-intensity exercise --50 percent more efficiently--it also speeds up your metabolism and keeps it revved up.
• Do workouts first thing in the morning. it's recommended to not eat for an hour after your workout, our provided we don't eat for one hour before our exercise sessions.
• Performing only 20 minutes of aerobic exercise three times per week--no more, no less.
• It's all about selecting an exercise, walking, jogging, riding a stationary bike, using a treadmill, can vary.

The Eating-for-LIFE Method

• Within a year, virtually every cell which makes up the body right now will be gone. Your body is being re-created every year
• A natural process of "building up". you will see them have crosses over to a process where degeneration occurs faster than regeneration as you age.
• Body uses food to re-create itself. Food IS what rebuilds the body.
• You are what you eat.

Eating for Life recommendations

• Eat six small meals a day is better than starving
• Eat six nutritious meals a day
• Three square meals a day are all you need" myth
• Our bodies are still governed by ""survival mechanism"""
• Overfed in, is Underfed on.
• Eat "square meals," the way our ancestors ate." frequent feeders
• Food ""emergency-eat.
• The key is to recognize the difference between a plateful and a portion."
• you can't go wrong. as long as you bake or grill the fish--don't deep fry it or cover it with butter or a high-fat sauce."
• You must avoid bad foods and consume good foods.
• Must continually nourish our bodies.

Authorized Foods

Proteins:

• Chicken breast

• Turkey breast

• Lean ground turkey

• Swordfish

• Orange roughy

• Haddock

• Salmon

• Tuna Carbohydrates:

• Baked potato

• Sweet potato

• Yam

• Squash

• Pumpkin

• Steamed brown rice

• Steamed wild rice

• Pasta Vegetables:

• Broccoli

• Asparagus

• Lettuce

• Carrots

• Cauliflower

• Green beans

• Green peppers

• Mushrooms

• Crab

• Lobster

• Shrimp

• Top round steak

• Top sirloin steak

• Lean ground beef

• Buffalo

• Lean ham

• Egg whites or substitutes

• Low-fat cottage cheese

• Oatmeal

• Spinach

• Tomato

• Barley

• Beans

• Peas

• Brussels sprouts

• Corn

• Artichoke

• Whole-wheat bread

• Strawberries

• Cabbage

• Melon

• Celery

• Apple

• Zucchini

• Onion

• Orange

• Fat -Free Yogurt

• Choose a portion of protein and carbohydrates from each column to make a meal.

• Add a serving of vegetables to at least two of our daily meals"

• High in fiber

• All foods have "druglike" effects--they can improve your health or destroy it.

• Count just "portions.

• Portion ""amount.

• No need to drink all the time- you should drink water if need

• Drink it with meals and between them""

• You have to eat ""perfectly"" all the time."""

• Don't be too hard, put it behind you that is it"

More to consider

• Limit to 7% fat in food.
• Stay away from organ meat, keep it clean.
• Fat is important in hormones and cellular. use flax
• Fish is also one of important component has a good protein and nutrients
• High carbs is bad, but also important is to have protein for muscle maintain.
• Drink protein to take the body,
• Water is important component constant take constantly

Staying on Course

• Goal is to help others stay focused on journey
• Is a process more than a challenge
• Stay from the comfort zone as is a recipe for decline.
• You have to be at top levels,

Expect Audacity

• You have to move towards better
• In those you are what you make to self.
• ""If you don't strongly believe that you did it""""
• You can create that and don't give up
• Success if you didn't.
• What is the most effective
• Try to make those the moments to success them""
• It's going be a challenge! And, to
• Self-Promises
• In life, have to do it on yourself.
• Follow yourself what they have
• Look on people

Harness Power of Reciprocity

• Want to be to to give as you need more for all
• Then work to what is it has
• Give all is the help what others are want""
• Help others

The Gateway- Afterword

• The Dream: Change the world... one life at a time The Goal: to transform the body."" It’s all a journey"" ""already""-""""what are are change "" "" "
• Is your body a change "" You are not a alone"" you know it"" People are "" to help world the now are "" ",""", people""",""" If you reach out it your choice" It what do you want "" now. """