Body for Life: 12 Weeks to Mental and Physical Strength Audible Audiobook – Abridged
Imagine, just 12 weeks from now, having the lean, healthy body you've always wanted and not having to turn your life upside down to get it. Imagine having the energy to be at your peak from dawn to dusk, having the confidence to do all the things you've been putting off, having the certainty to make the right decision at the right time, and knowing that you really do have the power to change, not just your body, but anything in this world you set your mind to.
If this sounds unlikely, or maybe even impossible, it's time you were introduced to Bill Phillips and his Body-for-LIFE program. It's time you join those who have experienced breakthroughs with the help of his expert advice.
These people include: hundreds of thousands of men and women who read his magazine for guidance and straightforward information about exercise, nutrition, and living with strength.
Elite professional athletes, among them John Elway, Karl Malone, Mike Piazza, and Terrell Davis, who have turned to Phillips for clear-cut information to enhance their energy and performance.
People once plagued by obesity, alcoholism, and life-threatening ailments who accepted a personal challenge from Phillips and, with his help, have now regained control of their bodies and lives.
The principles of the Body-for-LIFE program are surprisingly simple but remarkably powerful. Allow yourself to experience the force of the information on this audio, allow yourself to take your mind, your body, your life to a higher point than you may have ever dreamed you could. All in as little as 12 weeks.
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|Listening Length||2 hours and 6 minutes|
|Author||Bill Phillips, Michael D'Orso|
|Audible.com.au Release Date||16 December 1999|
|Best Sellers Rank|| 33,351 in Audible Books & Originals (See Top 100 in Audible Books & Originals) |
152 in Weight Loss Diets (Audible Books & Originals)
186 in Exercise & Fitness (Audible Books & Originals)
485 in Weight Loss Diets (Books)
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Top reviews from other countries
The plus side is that the book identifies good foods that you can eat, and stresses that you should eat six times a day - this is ideal as it means that, although you can feel a little unsatisfied now and again, you at least don't feel hungry, and you can look forward to whatever you like one day of the week. This is not a hard plan to follow, and its probably something I'll try to incorporate into my routine from this point onward. It's also a bonus for me to have short duration exercises as my commute takes a bit of time out of my day and I'm reluctant to visit a gym for this reason. You should be willing to plan our your diet and your weights in advance on one day of the week.
In addition to the dieting, the cardio plan is very easy to follow - its just 20 minutes - while the weight regime is enjoyable if you like that sort of thing. However, if you are not into weights, this will not be a good plan for you because two-thirds of the exercise is going to be weight-lifting.
Now for the negatives. As one other reviewer pointed out, there was no mention of STRETCHING!!! This was a mortal sin, I went straight into the plan and in the first week my arms were killing me with stiffness. It was actually difficult to put on a jacket or shirt because of stiff and painful muscles. Regular stretching took care of that and I didn't have the same problem again. The stretching will probably add 10 minutes to the regime beginning and end of each session. Which brings me to time keeping. I am unable to get the upper body exercises into a 42 minute block, despite having a stop watch and taking only single minute breaks between sets and exercises, and since the weight lifting is supposed to be slow and controlled, I don't see any other way to go faster. I even bought two sets of weights in order to minimise the number of times I have to switch plates between barbells (only for two exercises right now).
Regarding costs I've probably spent about 350 euros on new weights and weight bench, and I already had an old exercise bike, plus I have enough space in my house to have a mini-gym in one room.
My overall assessment of Body-for-life at this point in time is that if you have the cash to buy the weights and enough room where you live to use them regularly (you need about at least a few square metres of space to accommodate it all) then this is a good plan to invest in. For the record, I think it would be possible to get a very muscular look in 12 weeks if you are also taking a protein builder, but that's not for me. But don't forget to incorporate stretching!!!
I would not recommend this plan if you are the following: on a strict budget and/or with limited personal living space, or you are more interested in endurance or cardiovascular workouts. The weight set will set you back (unless you want to buy second hand) and you do need at least a small area totally devoted to your equipment. If you don't, you'll be forever trying to lug them out from under other things and losing time. Also, you will need weights that you can quickly upgrade for four different sets.
If you don't have cash to invest or space to exercise in where you life, then I recommend just following a regime of core body workouts (press-ups, crunches) plus regular jogging or cycling and you can also get excellent results from that.
When I started I was fairly thin (11.5st and 6"2) but extremely unfit (rest heart rate of 108 bpm). I also had a nice beer belly coming along although funnily enough most people assumed I was fit as I have always been thin.
The intense cardio workouts shifted my beer belly within 6 weeks and I now have a rest heart rate of 66bpm which is a hell of lot more healthy for a 30yr old! Despite losing the belly I have put on nearly half a stone in muscle so am now knocking on the door of 12stone. The weights methodology is easy to follow and for the first half of the programme I documented every last rep. After I while I got into the swing of the programme and could rattle through the workout in my head and knew when loads needed increasing etc.
Diet accounts for 70% of this programme and while I followed the recipes to the letter for a few weeks, I soon realised that I needed more carbs to keep the bulk on and to keep my appetite satisfied. Instead of using EAS shakes I used a 'Total Gain' mix from Myprotein which was much better value and pretty tasty (around 20quid for 2.7kg tub). Also, as I was primarily after muscle gain I ignored the book's advice to workout on an empty stomach. Instead I add a scoop of protein to porridge and milk and down that for a filling carb & protein packed shake.
As per the rules of the book you can have a food/drink blowout 1 day a week, and believe me I make the most of this! Full cooked breakfast, takeaways, guiness, you name it! I suppose that is a good motivational tool for starting the next week. One final benefit I should mention is that by cutting out fatty foods 6 days a week I hardly ever suffer from heart burn any more. The odd twinge on a Saturday I can deal with...
After the 12 weeks I fully intend to continue the lifestyle as I have never had a better balance of good diet and good fitness. If you have read this far then get off your sofa and buy this book!
All the information in the book is on the website of the same name but it is nicer to look through a book. If your serious about changing your body and are in the zone then this programme does work. Been on it 2 weeks and have lost 5lbs but does require planning (food) and commitment. Never particularly hungry though and the sweet cravings are diminishing.