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Overall Rating and Grade

We like the dedication and structure of this weight loss program. It really is a way to change your lifestyle and become a healthier person. However, it relies on self-discipline and knowing which foods to eat and sticking with the program.

If you’re looking to lose more than 10 pounds, we believe customers would benefit more if they opted for a meal replacement program like Nutrisytem, Jenny Craig, or Medifast.

Overall, we give The Body for Life program a grade of “C+”.

Quick Summary

Body for Life is a 12-week diet and exercise program was created by Bill Phillips, a former competitive bodybuilder and founder of EAS, a manufacturer of nutritional supplements. The Body of Life program has been popularized by a bestselling book of the same name and its popularity has only intensified from the great results achieved particularly through their annual competition.

The first annual Body for Life competition was held in 1996. Entrants write about their experience of the program, and send this along with their ‘before’ and ‘after’ swimsuit photos. Prizes vary each year but it has reached $1,000,000 in past competitions.

Body for Life makes use of principles that have been widely known in bodybuilding. Its differences are in the way it has been packaged and marketed so as to appeal to consumers and be understood by the public. It supports an extensive ancillary industry of gyms, nutritionists, and personal trainers.

What Do You Eat?

The Body for Life nutrition plan consists of six meals a day, each of which contains of a portion of a lean protein-rich food, and a portion of an unrefined carbohydrate-rich food. Some of the six meals include a vegetable portion as well. The vegetable is included for its dietary fiber and vitamin content, and to help bulk out the meal. A portion should be approximately the same size as the person’s hand, either open or clenched into a fist. The meals should be spaced about every three hours.

• “Approved” protein-rich foods include skinless chicken or turkey breast, fish, egg whites, low-fat cottage cheese, whey protein shake,etc.
• “Approved” carbohydrate-rich foods include brown rice, whole grain bread, certain pasta’s, oatmeal, certain fruits, etc.
• “Approved” vegetables include carrots, spinach, tomatoes, cabbage, mushrooms, etc.

One day per week (most people choose Saturday or Sunday) is considered a “free day”. On this day, you are allowed to eat any type of food, within reason, of course. This is considered an important “breathing space,” both psychologically and physically.

Key Principles

• Increased protein
• Reduce portion sizes
• Eat more frequently
• Exercise via cardio or strength training
• Utilize intensity index (exercising at different intensity intervals)

	Chosen Exercise	Chosen Weight	Specified Repetitions	Specified Intensity
Set 1	Leg Press	100 kg	12	5
Set 2	Leg Press	120 kg	10	6
Set 3	Leg Press	140 kg	8	7
Set 4	Leg Press	160 kg	6	8
Set 5	Leg Press	140 kg	12	9
Set 6	Leg Extension	50 kg	12	10