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John P. Hussman, Ph.D., MSEd. All contents copyright 2000. Personal copies and direct links to this site are encouraged. One of my 12-week goals is to write for Muscle Media Grab a Myoplex - you're going to be here for a while... Latest updates: May 12, 2000 (expanded comments on Phen-Free, protein, HMB, etc in "Supplements") June 2, 2000 (added information on fat loss and lowering your set point in the Q&A page) June 4, 2000 (expanded the "tweaking" section with more EAS champion routines) Contents • The Basics • Where Energy Comes From • Workouts • Supplements Thanks for signing my guestbook! Some recent • How Calories Work comments... • Tweaking the Program for Success • You Really Do Change from the Inside Out • The Bottom Line • Q&A Page and Guestbook Hi everyone! The goal of this page is to help you stick with the Body-for-LIFE program by taking you through the physiology of why the program works. If you study the academic research on exercise and supplementation, you'll be amazed at how deeply Bill Phillips' program is rooted in effective, tested principles. Speaking personally, the program integrated a lot of things I understood, but never could quite put into practice. So before I even started the program, I already knew it would work, and I think that's been a real advantage. I really believe that Bill did the right thing in keeping the Body-for-LIFE book simple and easy to understand. But I also know that a lot of you have "tried everything" (as I have), and because there are so many approaches that have failed you, there's a real risk that you'll quit this one if you don't see results immediately, or if you don't fully understand why it works. My hope is that this information will help you to stay on track and reach your goal. To use Bill's words, this is one of my ways of "creating value for others". And frankly, it seemed like a good way to thank Bill for my own results, and help him reach his goal of transforming a million lives. The first thing I can tell you is that THIS PROGRAM WILL WORK FOR YOU! The exercise component is based on effective principles of exercise physiology, and the nutrition component is remarkably different from popular weight-loss approaches (Atkins, Stillman, etc) which are restrictive, unnatural, slow, frequently ineffective, and always highly unbalanced. The Body-for-LIFE program is an integrated program that works with your body, creates fast results, and makes sense in terms of physiology. While my immediate goal is to help you get through your first 12 weeks, my real goal is to give you enough information and confidence to make this program a habit. The combination of aerobics, resistance training, and balanced nutrition really is the single best way to improve fitness, and to reduce some very serious health risks. So if the program is not working for you yet, for any reason, we've got to make it work. Period. There are two keys to the Body-for-LIFE program: 1) Daily, brief, intense workouts: Alternating 20 minute aerobic workouts using intensity intervals, and 46 minute weight training workouts using the "high-point" technique. 2) Frequent, limited, high-quality meals: Six meals a day, consisting of a portion of protein, a portion of carbohydrates, an occasional fibrous vegetable on the side (preferably a low calorie "water" vegetable like lettuce, carrots, or steamed broccoli), and a gallon or more of water daily. These two components take advantage of the body's ability to adapt to intensity. It's that daily intensity that forces your metabolic rate higher, and the frequent meals that keep it there and provide the nutrients to recover. The variety of exercises is also important, because the body perceives a certain amount of variety as more intense than the same workout day after day (in fact, alternating between two different
That said.you have to briefly experience a specific level of intensity every day. This is a system that has to be trained in order to get fast results. By far the fastest way to get that third phosphate group is to grab it off of a molecule called "creatine phosphate" or CP. your muscle movement slows down dramatically). In the weight training. But remember: if you're extremely out of shape. As lactic acid builds up in your muscles. carefully limited. shoot for at least a gram of protein per pound of lean weight daily. In any case. your body kicks into anaerobic glycolysis. There are several ways that the body gets the energy to put that phosphate group back on. the body first tries to burn fat.Step 2: Aerobic Glycolysis. It is. regardless of your specific goal. you really have to maintain a daily workout routine. Since you'll be doing weight training. it's important to have both protein and carbohydrates in your meals. and is converted to ADP (adenosine diphosphate). In order to mobilize fat. Where energy comes from Now some specifics.Step 1: Anaerobic Glycolysis. there's no need to completely eliminate fat (your cell walls are nothing but a tiny pair of fat layers). but again. ADP + lactate + oxygen ==> ATP + water + carbon dioxide Fat Burning: Aerobic Lipolysis. For the best results. the acidity of the muscle tissue increases and the muscles start to have difficulty generating meaningful amounts of energy. if you ever deplete your glycogen stores so much that the body has to rely on lipolysis for its energy. your body starts using protein for energy (gluconeogenesis). err slightly on the side of a little more protein and a little less carbohydrate. we've got some work to do. ATP gives off energy like a little Chinese firecracker. That will improve. The body then turns the ADP back into ATP. See. This is by far the slowest system. and by whether they burn oxygen or not. This is the next system. This doesn't require oxygen either. You'll also lose muscle. On the nutrition side. too slow to contribute extensively to energy production during exercise (in fact. If you overly restrict protein. and you're unsure. Once glucose has been converted to lactate anaerobically (without oxygen). If you severely restrict carbohydrates. you start to feel them "burn".and you may get next to nothing. but if that's not sufficient. but extremely limited to short periods of explosive force. a "triglyceride" has to be broken down into fatty acids. if just thinking about getting up off the couch is your high point ("Whew! Hand me a towel!"). When the intensity of the exercise requires more energy than what can be burned with the oxygen you are breathing. a "level 10 intensity" for you may initially be simply walking up a hill. in fact. This system is effective for vigorous exercise of between 1-3 minutes in duration. The next fastest method of getting energy is to turn a sugar molecule into lactic acid. just err slightly on the side of more. it is the stress on the muscle fibers (not the duration of exercise) that stimulates muscle growth. When you pop one of those phosphate groups off. doesn't require oxygen. this system can be used only for a limited period. If your main goal is mass building. and they vary by speed. ADP + glucose ==> ATP + pyruvic acid (which converts to lactate if not burned with oxygen) Sugar Burning . if your main goal is fat loss. you won't get half the results . This is the system you want to be using when you are hitting a 9 or a 10. It will help you to understand exactly what you are trying to achieve in your workouts. and for all practical purposes is the one you use most often when exercising. it helps to know a little bit of biology. you won't build muscle. When you are doing very explosive exercise for 10-30 seconds. Your body gets its energy from a molecule called ATP (adenosine triphosphate). If you try to do the program half-way. the body then burns the lactate using oxygen to create more ATP. such as an all-out sprint or an extreme high point. when you run too low on carbohydrate. bound to . Of course. high-quality nutrition and sufficient rest.no gasping allowed. which has three "phosphate groups" in it. well. and as Bill points out. you'll "bonk" and slow down your metabolism. the burst of energy is delivered by the ATP-CP system. If you give your body too much time to rest and recover.aerobic exercises on different days may offer additional cross-training benefits). If you go beyond a few minutes of this. So that's the essence of the program . both protein and carbs. there is no pressure to adapt. and follow it up with frequent. using fat or sugar (little chains of glucose called "glycogen") for the energy needed to put that third phosphate group back on. and you increase the risk that your body will feed on muscle mass. Explosive Force: The ATP-CP System. ADP + Creatine phosphate (CP) ==> ATP + Creatine Sugar Burning . If you really want to understand why the program works and why Bill has patterned your workouts the way he did. remember . Fast.
a level 10.you want to maintain a persistently high level of metabolic activity every day. The good news.proteins. THAT'S OK!! Don't go beating yourself up. That's why Bill's workouts are brief but intense. Just get tough and stick to it! The typical EAS "after" pictures are generally less than 10% bodyfat for men and less than 20% bodyfat for women. At this point. 5-6 days a week actually lost muscular strength and speed. That means that if you start at over 20% bodyfat for men. It is still aerobic. That's why it can be useful to work out in the morning on an empty stomach and wait about an hour after your workout before eating . Everett Herbert's transformation took just over 14 weeks.your glycogen stores are more depleted by the end of your workout and you burn more fat afterward. Then you do it all again. Fat + oxygen + ADP ==> ATP + water + carbon dioxide Workouts Now that you know where the energy comes from. They are specifically designed to train every one of your energy systems.5 hours a day. you want to move down to a level that is still a reasonable effort . or over 30% bodyfat for women. Notice the phrase as little as 12 weeks. and other time-consuming feats. but more challenging. For example. smile. If you're trying to gain muscle. intensity of muscle contraction is much more important than duration. getting frustrated. but you also have to understand that many of them are the champions out of thousands of entrants. No gasping as if you've just been held underwater. because your body is forced to recover from the high level 9 effort while still under stress. however. you'll probably start feeling a burn in your muscles. This is crucial. then 7. After your level 9. and you'll reduce the cardiovascular . and going on the verge of quitting every time your progress doesn't seem to match those champions. Brad Wadlow's took 16. which should bump you out of your "comfort range". which you'll experience as muscle fatigue. Then you kick up to a level 8 effort. not a 2 or 3 (which is harder than it sounds). So longer aerobic sessions come at the cost of less muscle growth. You'll get more power. The original EAS Physique Transformation Challenge required a minimum of 12 weeks. then move to level 6 for a minute. your lactate tolerance increases. That's a level 6. But if it takes you longer.breathing deeply and rhythmically. you should be "conversational" . so you are really challenging your lactate system. let's take a look at the Body-for-LIFE workouts. and as a result. and visualize yourself as a well-oiled motor. The key to those workouts is that they are brief. it's very possible to make that kind of transformation in 12 weeks.it's called "active recovery". but still able to carry on a broken conversation. Depending on your initial physique. And while aerobic training is essential. Your level 9 effort. you drop back down to a level 6. low intensity training. After you challenge your lactate threshold. and intense. subjects that trained for 3-4 hours a day. At those levels. and you are challenging your anaerobic systems . Athletes who incorporate periodic high-intenstity intervals into their workouts show much greater performance gains than those who use long-duration. And that's the key to the remarkable transformations in as little as 12 weeks . you probably will need more than 12 weeks. compared to those that trained just 1-1.right at the threshold where lactate starts accumulating. after your 9. should get you somewhat winded. your aerobic capacity improves. is that lipid (fat) metabolism is the main way that your glycogen stores are replenished after exercise. Though you are taking in a lot of oxygen at this point. Humans are at the top of the food chain because of their remarkable ability to adapt. the energy demands are still greater than can be produced aerobically. Try not to "tighten up" during your 10. In the "20-minute aerobics solution". and your metabolism stays revved up all day long. Relax into it. Near the end of your 9. and anything more than an hour of intensity will exhaust your glycogen and creatine phosphate stores. At this level of effort. The Body-for-LIFE Challenge has a 12 week limit. the majority of your energy is coming from aerobic metabolism (burning glycogen and fat using oxygen). daily. Even Porter Freeman worked out for weeks and weeks to lose 20 pounds in preparation for his before picture. your energy demands are above what can be produced aerobically. Those pictures are real. and the Body-for-LIFE workouts are designed to provide the precise amount of stimulation to trigger those adaptations. excessive aerobic workouts reduce the ability of the muscles to recover and grow. you start with two minutes of warmup at a level 5. That active recovery phase produces tremendous improvement in your metabolism. There's no scientific evidence that multiple training sessions or very long daily workouts improve performance more than a single wellstructured session. you add a "high point" . The fourth time through this cycle. In competitive swimmers.
something you don't get from long." Bill didn't choose the rep pattern by accident. For each body part. because the intensity you've experienced will have you burning a lot of calories for even hours after the workout . Go beyond what you have ever done. contract the muscle hard at the top of the concentric motion. since you expend a very high level of concentrated effort in a succession of short sets. They do for me. or how many exercises you use per body part. higher again for 8 reps. If you occasionally see muscular but fat bodybuilders walking around the gym. By the end of your 10. is not a level 2 or 3) for a minute. The fast-twitch guys have more force and size. If you . So at the end of every two-day period. it’s not intense enough” The same intensity principle applies to the weight training workouts. for every exercise. Muscles adapt and grow when they are forced (with proper form) to overcome a resistance they have not experienced before. you should go relatively slow (never jerk the weight). Then gradually add weight to the other sets in that exercise until you can raise the resistance on the entire sequence of 12/10/8/6/12&12. the last 3 sets (8. It is a peak-intensity sport based on the overload principle. generally called "fast-twitch" and "slow-twitch". as long as you focus on hitting intense high points. but with workouts that are brief enough that you can do it again and again. which then stimulate new growth and repair.” Or as Dan Reeves says. but it also substantially reduces the risk of injury. and not from the ten sets you did at a weight you have lifted for years. The reason for varying both the weight and number of repetitions for each set is that you are trying to train two sets of muscle fibers. high-weight sets that develop bulging fast-twitch muscle groups but leave them aerobically unconditioned. Bill Phillips describes it as switching from his muscles to his mind. that stimulates muscle growth. You train them with low-rep. it is the intensity of the contraction. That sometimes takes me an extra few minutes. Remember. maximal weight for 6 reps. and has also been found to improve the neurological pathways your body uses for recruiting muscle fibers. What you're trying to do in weight training is contract the muscle enough to make micro-tears. low intensity aerobics. then dropping to lower weight for a "compound set" . and go slowly on the eccentric (lowering) motion as well. Your ATP-CP system runs like mad during a weight training workout. I don’t know if I can last one more minute of this'. It's an intense pattern. you're toast. compound) should be near "failure". Arnold Schwarzenegger describes it as "substituting the feeling of pain with the feeling of pleasure". not how long you work out. and the last 2 reps of your final 12 should be a slightly out-of-body experience. The slow twitch guys are the endurance fibers and the fat burners. with a compound pump set". The pattern would be recognized by muscleheads as a "half pyramid. As fitness writer Dave Tuttle notes. and you're done. You don't have to go a great deal beyond this. 6. Both Abb Ansley and Anthony Ellis included high-weight sets of just 1-2 reps to cap off their sequence (which you can insert after your set of 6 if you use a spotter and are careful about your form). as it reduces the stress on the muscle and the resulting benefit. The last 20 seconds of your 10 may seem like forever. The last couple of reps should be a challenge. In general. In every workout. you'll get the most benefit from your 10 if you get your breath back to a fully conversational level before stopping. This kind of interval training contributes greatly to your aerobic performance. but "Twenty-threeand-a-half minute aerobics solution" just doesn't have the same ring to it. You then move to a higher weight for 10 repetitions. In order to do that. How do you gauge a high point? Kelly Adair says "My high point is when I’m going 'Boy. Just look at the guys in competitive Powerlifting (which could easily be made into a triathalon by adding a Sumo wrestling match and a pie-eating contest). You train those with high-rep. Don't lock (fully extend) any joint.12 reps followed immediately by another 12 reps using a different exercise for the same part. “You ask yourself one question – 'Can I do any more?' – and if the answer is 'yes'. He knows what he's doing. relying more heavily on the ATP-CP and anaerobic energy systems. The first set of 12 reps is an essential stretch and warm-up. Bill's 46-minute weight-training workouts really are enough. On the strength training. you've trained every energy system in your body intensely. "weightlifting is not an endurance sport. where time under tension is still only about 45 seconds per set. pick at least one of your sets (starting with that short set of 6) to make your "personal best". either by raising the weight or adding 1-2 extra reps to that set. so you drop down to a level 5 (which again. it's partly because they focus only on low-rep. lower-weight sets. You kind of start to doubt whether you’re gonna make it or not". "if you’re not making that ugly face at the end of those last few reps then you’re probably not pushing yourself as hard as you could. high-weight sets where time under tension is as little as 20 seconds per set.resistance that way. concentrate on contracting the muscle more than moving the weight. Your muscles grow from the one set when you lift more than you ever did before. Weight training is essentially an anaerobic activity.
That threw me for a loop. Ditto for fat loss. yesterday you saw a picture of a bodybuilder whose waist was 29 inches. There is a whole list of metabolic benefits that comes from this approach. because you want to develop "neuromuscular coordination". Free weights are generally very safe. and your neck and pelvis in a "neutral" position . be sure that you aren't "recruiting" other muscles to do the work of the one you're trying to focus on. Not just because you want to look better next year. and today instead of a 100pound bench press I'll do 105 pounds. 'Oh no. tell yourself that tomorrow you want to get a good pump in the pectoral muscles." If you seem to have hit a "plateau" in your results after several weeks. .g.' "You should set goals for yourself that make you eager to go in and do bench presses. it's time to add some extra weight. A leather weight belt is a great investment to protect your lower back. but particularly on those last reps. You don't have to be a hero either. this is another training session. which you should take. another workout. especially the first few days. with the slight curvatures intact. you should usually bend at the knees. That is a long-range goal. I feel stronger today. but had a noticeable effect. Some tips from Arnold Schwarzenegger: "From the very start you should look on soreness as a positive. including improved aerobic capacity. These little goals are fantastic. My main cardio exercises are Nordic Track and Schwinn Airdyne (both which require coordinated upper/lower body movement). so you should plan extra sleep. Or. rather than bending at the hips and straining your lower back. higher lactate tolerance. of growth. or you are arching your body one way or another. For lower body. increased fat-burning enzymes and transfer agents. even holding the level of effort constant. Never lift and twist at the same time. and you would like to have really good abdominals. variety is perceived as more intense. Don't let those knees travel over the toes. Your resistance-training routines should include at least one multi-joint "foundation" exercise. or barbell curls. which is very important . greater capillary density. You may also feel a very strong need for a nap in the afternoon or early evening. the barbell bench press is excellent. But do toss in something to keep those muscles confused about every 4 weeks. be sure to change your routine. But when the weather improved. Changing your weight routine once every 4 weeks (not much more often) is also effective . Cable pulldowns are a good choice for the upper back.' Your attitude should be: 'Okay. "Use the time on your way to the gym to outline some immediate goals for yourself. or squats. Pushing a lot of weight in poor form just gets you injured. to decide what you want to accomplish in this particular workout session. But the bottom line is that you'll feel great. They've helped me a lot. your elbows are flaring out. cut it out! It's a good way to get hurt. That depends more on form and focus than on poundage. I can do it. When you pick something heavy up. and if you give it the same set of exercises every time. I can't emphasize enough that resistance training gets results when you achieve powerful muscle contraction. Push from the heels. and increase in mitochondria (the parts of the cell that produce energy). and lift with your leg muscles. Don't just go to the gym and say.but you should also be setting little short-range goals all the time. and come just short of locking the knees at the top. treadmill one day and stationary bike two days later). because it requires balance and recruitment of numerous muscle groups. as a sign of building. Have a definite reason for wanting to do bench presses. or super-slow leg presses. Don't change your routine every week. in order to lower your susceptibility to colds early on. Your body is very good at adapting to stress. I added outdoor running along a trail with a few steep hills. A closer grip focuses on the arms.can "rep-out" that last set with more than 12. so you should occasionally vary the speed of your repetitions. That allows you to achieve the same stress with lower poundage. Again. and you're taking the stress off the target muscle. Always. Keep your abs tight. and the amount of rest between them. You can also add a different aerobic exercise on alternate workouts (e. Your body will be forced to adapt. Deadlifts have the greatest shearing force on the lower back. expansion of muscle glycogen stores. keep your lower spine relatively straight. it will become very efficient at those exercises. You'll feel it the next day.even changes as small as switching from the flat dumbbell press to the incline dumbbell press for the chest. The first few weeks are challenging. and the pressure to adapt will diminish. A wider grip focuses on the chest. focus on straightening the knees. If your hips or back are lifting off the bench. For example. or switching from side raises to the overhead dumbbell press for shoulders.stable. but be very careful about proper form. I prefer squats in proper form. so today you'll do more repetitions: by next Monday you ought to be a half inch smaller in the waist. One of the best ways to kick-start your results from a plateau is to add a new aerobic exercise to your week. squats or leg presses are excellent. For chest and arms. The most significant danger is improperly executed leg exercises.
and some added amino acid content including glutamine and taurine). If you're building muscle. To do that. I really do think that Myoplex is essential for this program. Since amino acids are the only way you get nitrogen. Conjugated Linoleic Acid (CLA) is a fatty acid that is incorporated into cell walls. HMB. EAS properly and intentionally adds aspartame to compensate. The EAS products are excellent. timing one serving about an hour before my workouts (or first thing in the morning if I'm working out right away). If one isn't fast enough. and I couldn't have done my program without it. I'll give you an idea what I use.Supplements The supplements that work in the Body-for-LIFE program fall into two main categories: nutritional support. but they're add-ons. and exercise/recovery support. BetaGen is a combination of Phosphagen. and is specifically for people trying to add lean muscle without much emphasis on fat loss. But if it's going to feed on protein. My understanding is that Phosphagen HP is essentially creatine plus dextrose (a sugar). If you ever think you smell ammonia (basically nitrogen) after a hard workout. or they are converted to glycogen or fat. particularly if you blend in some ice. shoot for at least a gram of protein per pound of lean weight a day. which is then excreted. The others have been great. That's why you have to eat 6 times a day. I generally use the Myoplex Lite shakes for meal replacement. One thing to notice. The value that the company creates in terms of free information . videos. the liver rips the nitrogen off of the amino acids. you want it to go after something other than muscle tissue.it has to be phosphorylated into creatine phosphate by the body. and odd little high-force tasks. a metabolite of the amino acid leucine. When you're weight training. Amino acids are the building blocks for protein and muscle. but creatine itself is not "energy" . HP has about 140 calories of dextrose per serving. I usually take two capsules with breakfast. Myoplex is the most basic staple of the program. Either you use them to build new tissue. Creatine is an essential factor in producing energy for explosive force activities like weightlifting. and why. The body doesn't "store" them. One of the other facts about muscle building is that cell volume is an important trigger for protein synthesis. When the body needs energy. so tailor your other meals accordingly. Phosphagain 2 is creatine plus extra carbohydrate. I use BetaGen three times a day. As for flavors.excreting less nitrogen than you're taking in. But rather than recite that literature. then fat. Protein is made up of 20 building blocks called "amino acids". can kick-start new muscle synthesis. to maintain an environment rich in amino acids required for new muscle growth. or in bars which are great on the road. so it's really a supplement geared to muscle gain rather than fat loss. dextrose (only about 10 calories). The creatine really seems to have helped both my lifting strength. including creatine and glutamine. A few notes on protein. and Myoplex Deluxe for at least one of my meals on weight-training days (which has more protein. it goes down the list. and HMB (beta-hydroxy beta-methylbutyrate). protein. which keeps it intact in its most usable form. That's the same creatine that's used in your ATP-CP system. There's also increasing evidence that availability of protein closely following intense exercise. which increases the transport of creatine into muscle cells. It comes in a powder that you mix as a shake. is that both the protein content and the sugars vary a lot across the different Myoplex products. Since whey protein is low in the essential amino acid phenylalanine. and whey protein is an excellent source. then by definition you're maintaining a "postive nitrogen balance" . and seems to promote fat burning and inhibit cancer growth in animal research. is effective in reducing the breakdown of muscle tissue during intense exercise. you can get excellent results even if your budget doesn't accomodate them. and if you tend to catch a cold a few days after starting a workout program (as I used to). it's because intense exercise can induce protein breakdown. and the BetaGen will help. If you follow the intensity and nutrition well. the Myoplex seems to help. It also helps to support immune function. though. particularly the "branched-chain" amino acid leucine. like swinging . which is a great reference. Phosphagen is pure creatine monohydrate. tapes. it metabolizes glycogen. a Myoplex Lite bar for a mid-morning meal at the office or outdoors. then protein. There are several things that enhance cell volume. glutamine and taurine. scientists can measure whether you're bulding muscle or breaking it down by comparing how much nitrogen you take in versus how much is excreted. and has also been found to enhance fat metabolism. and motivation also really builds loyalty to the EAS brand. and two capsules with dinners that are on the low-fat side. EAS publishes a comprehensive "Sports Supplement Review". The whey protein in Myoplex is derived from micro-filtration and ion-exchange. the Tropical and Chocolate are excellent.
particularly if you've been fat since childhood). 50% of Americans are mathematically illiterate. If you don't use it. but through a different mechanism. As David Letterman says. Bear with me.my little boy into the air.com. you'll know how to set the portion size to reach your goals. you can often find significant discounts on EAS products at other sites such as www. if you mobilize fatty acids without burning them. they go right back into the fat cells.enhanced cell volume and reduced tissue breakdown.eas. The "portion rule" is simple. which usually takes a little vacation after hard workouts. and should be avoided if you are pregnant. plus several other amino acids. The effects are in some ways similar to those of BetaGen . muscle and fat cells. and ½ just before bed. and the other two-thirds aren't much better. It will help you to get your portions right if you're unsure. Protein synthesis is particularly active at that time. If you do it once. without HMB. A pound of fat is 3500 calories.energy cannot be created nor destroyed. taking anti-depressants or other nervous-system drugs. You'll also see fairly quickly why Bill didn't include this discussion in his book. Now. Also. If you are on a limited budget. I notice that I get very warm about 20 minutes later. made of an herbal equivalent of the caffeine-ephedrine-aspirin stack. and sodium phosphate which again increases the transport of glutamine into muscle cells. and gets the job done. CytoVol is primarily the amino acid glutamine. Bill's right. Phen-Free may help to normalize it. And the reason is.sportsnutritiondepot. John's Wort act to reduce "inhibitory feedback" which would normally shut this process down. Your adrenal glands respond to it by releasing norepinephrine which stimulates nerve. The next several paragraphs are going to look like 7th grade math. 100 calories). So in addition to the BetaGen before workouts. Phen-Free uses a fruit extract called Citrus aurantium. and it also gives me a chance to get another little meal in (about 100 calories) if I've only had 5 during the day. don't ignore the instruction to limit use to 4 days a week maximum. Regardless of your condition.com and www.com. I know. which contains a drug called fenfluramine that was pulled by the FDA because of reported heart valve complications. That said. and you're better off watching portions and sticking to authorized foods. when your glycogen stores need replenishing. nobody has repealed the First Law of Thermodynamics . In effect. nobody can count them effectively. it is not related to "Fen-Phen". How calories work A note about calories. which is a good sign. If you've depressed your metabolic rate through restrictive dieting in the past (which is a really bad idea.split as ½ after workouts. I don't have a personal baseline with which to compare muscle gain with vs. lactating. I sometimes shake a scoop into a cup of water if I happen to wake up in the middle of the night. and waiting increases your fat burning. Ugh. But Phen-Free is not for everyone. Bill advises scaling your portions by the size of your open palm or closed fist. but I am sufficiently compelled by the research to use it. Very recent research with mice suggests that supplementing with leucine immediately after exercise can kick-start protein synthesis. so thermogenics are best used before workouts and about a half-hour before meals. The caffeine and St. And grab your calculator. since carbs are a "quick" source of glycogen. Phen-Free is a thermogenic product. your faithful lab mouse has started following his workouts immediately with a serving of Precision Protein (20 g of nearly all protein. To keep it as simple as possible. I've included information on calories by request. and I keep a container on hand to kick up my protein intake every now and then. You'll get a nice discount if you click the radio-button where they ask whether you are competing in the Challenge. only converted from one form to another. What I notice most is a longer lasting "pump" in my biceps and pecs. It appears just before you confirm the order. And though the late-night ads for Ab-thumpers and mylar spacesuits may try to convince you otherwise. Despite the name. Still wait an hour before eating carbs. or have high blood pressure. which contains the mild stimulant synephrine. The idea of thermogenics is to mobilize and burn fatty acids. they're 7th grade math. That difference between energy use and intake is called a "caloric deficit". I take one serving of CytoVol a day . Precision Protein is essentially ion-exchanged whey protein. you can still get some benefit from a small cup of caffeinated coffee before your morning workouts. and is also found in whey protein and lean meats. Leucine is the precursor to HMB. Studies indicate that thermogenics can contribute to a significant increase in fat loss from exercise. Now here's where it gets tricky . What that means for you is that to burn a pound of fat. you have to metabolize as energy 3500 calories more than you take in. and my results have been great.vitamins. Phen-Free kicks your metabolism into a high-response condition. and to take a week off after each 4 weeks of use. using what are essentially stimulants. You can buy supplements directly from EAS at their web site www.
So take 1. Go much lower than your BMR. and you'll SLOW YOUR METABOLISM. your fat weight is 0. And you'll become more sedentary without even realizing it. Unauthorized foods just throw off the metabolic processes too much. there's some evidence that cycling high and low caloric periods with weight training can help muscle gains. Lean weight is your total weight minus your fat weight. (Over 12 weeks. Your body needs a certain amount of intake just to support your "Base Metabolic Rate" or BMR. Now. or throw yourself into a fasting state. And now you know why Bill left that out of his book.3 times BMR. If you're following the program effectively and specifically targeting fat loss and muscle tone/gain. raises insulin levels and inhibits the release and metabolism of fatty acids. But that doesn't mean you have to have that third bag of fries on your free day either.7 times your BMR on this program if your fat loss goals are less aggressive or if you are focusing on muscle gain. for example. That's a rough estimate of the daily intake averaging in the free day needed to achieve your goal. Moreover. Those fries still have to be burned off. but those figures are the lowest you should go even if you are aggressively targeting fat loss. which can drop your metabolism by 20-30%). Don't cut your intake significantly below your Base Metabolic Rate (BMR). workout intensity. and hurt your progress. I wouldn't try to get that fancy.as in the Dilbert cartoon . CLICK HERE TO CALCULATE YOUR BMR. The Body-for-LIFE program will work just fine at higher levels of caloric intake. You'll quickly lose muscle. High sugar intake.severe caloric restriction triggers a fasting state that slows your metabolism down. Unless you're a Munchkin. Yes. As long as your intake on any given day is above BMR. So let's calculate your BMR. because you'll either interfere with proper recovery. THOSE ARE MINIMUMS! I'm yelling and waving my arms.3 lbs a week for men. but don't try to "spread" your free day across the whole week and then kid yourself that you're following the program. I've seen people so frustrated at their lack of fat loss. gives you a chance to have that pizza and ice cream you've been eyeing all week. The free day is great. and portion sizes. In terms of nutrition. you'll gain fat. My impression is that you can substitute the free day with 2 "free meals" between any Sunday-Saturday period (following the program for other meals on those days).40 = 120 pounds. weight. and it turns out they're eating 4000+ calories on their free day alone. you can take in as much as 1.7 times your BMR.0 and 1. which is never less than 10 calories a day per lean pound. or 1100 calories per day. The actual BMR calculation (see below) is the best estimate of your own. At a sedentary activity level. And if your primary concern is fat loss.7 times your BMR. So you can't succeed at this program while severely restricting your calories. and also causes muscle loss. For instance. and as much as 2 . your BMR is rarely less than 1100 calories a day. your daily caloric burn is about 1. On the Body-for-LIFE program. you can set your portion sizes with confidence that your goal is in reach. if you are 160 pounds and your fat percentage is 25%. your daily caloric burn will be closer to 1. As noted above. Let's start by calculating your lean weight. and subtract 500 for every pound you want to lose per week. lose muscle. I've replaced my original section with the Java-based calculator below.8 times BMR. Unless you score basketball points by throwing the ball downward. It's unlikely for anybody to get the deficit beyond about 2000 calories a day by working out harder or eating less. gender. including your height. Exactly what you don't want. those results add up!). gives you something to look forward to. a warning. or a deficit of 500 calories per day. it causes your body to increase the level of "fat storing" enzymes in the body.. but don't go way overboard. There's a good reason Bill Phillips doesn't want you thinking about calories all the time. Whew! .of making this website into a complete Broadway musical. but the effective cycle is evidently about two weeks. with muscle gain and better health. Your daily "caloric deficit" on the BFL program depends on all sorts of factors.3 times your BMR (less if you've been dieting restrictively. personal MINIMUM. not fat. it is not unreasonable to target fat loss from 1 to 2 lbs a week for women. Too much caloric restriction will destroy your muscle gains and slow your metabolism. it's very difficult (and generally unadvisable) to lose more than about 3 pounds of fat per week. not one day. Beyond about 1.25 x 160 = 40 pounds. so your lean weight is 160 . and may help to counter the risk that your body senses a fasting state. This discussion is meant to get your portions right. you have to generate a weekly caloric deficit of 3500 calories. you don't want to be so restrictive that you hit a fasting state. with little additional increase in muscle growth. Any fat loss goal that would require your daily caloric intake to drop below your BMR is unrealistic. To lose 1 pound of fat a week. lean mass. with the eventual goal . Peak fat loss probably occurs somewhere between 1.
they'll look flat and uncut. and you don't want to give that up. • Should I mix upper and lower body in the same weight workout? Probably not. Anthony Ellis and Abb Ansley finished their routines with heavy. And remember. So I thought it would be best simply to emphasize what I see as the key aspects of this program. In the final sets. If you double-up the high intensity workouts. those of you who are strictly after muscle gain can safely limit your aerobics to just once or twice a week. • Can I drink coffee? Caffeine is a good fat mobilizer. and frankly. Here's a sample . You can lean slightly toward more protein and less carbs. man. But using the intensity intervals is extremely important. That said. recovery and supplementation).7 times your BMR. Most of them can be answered by simply applying the basic principles we've already covered. with the possible exception of your free day • Intense weight training. Remember that since weight training is really about peak-intensity (with proper nutrition. but there is such an endless array of minor tweaks people come up with. that burn you feel is nothing but lactate. and you may actually experience a reduction in strength.your muscles will be chronically depleted of glycogen.Tweaking the program for success It is nothing short of amazing how many ways people can come up with to tweak this program. so be sparing • Can I use Slim-Fast instead of Myoplex? No. Educated opinion. and three times a week for fat loss • Intense high points Now what follows here is my opinion. On the aerobic training. do make sure the last rep is all you can possibly do. but don't strongly restrict either • Can I spread my free day a little over the entire week? No. Jeff Seidman generally did a couple of warmup sets. Bacon-lettuce-and-tomato on white bread doesn't cut it • About a gallon of water a day • Daily workouts. Read the label. So the cardio will improve your lifting. short sets of just 1 to 2 reps.. you'll compromise recovery . there's no way I can answer them in the sliver of free time I can devote to this project. Abb Ansley. then 4 heavy sets (6-12 . at least once a week if you're after muscle gain. just don't use it as a substitute for water. striving for a new "personal best" in one set of each exercise • Variation in the number of repetitions and amount of weight • 20 minutes of aerobics using high intensity intervals. but significant calories. since neither will be fully recovered when you hit them again 2 days later • What if I want less muscle growth? Emphasize lower weight/higher rep sets • What if I want more muscle growth? Insert additional higher weight/lower rep sets • Can I double-up my workouts to twice a day? Not unless both happen to be moderate intensity aerobic sessions. if you're not interested in losing fat. like Brad Wadlow. but opinion nonetheless. And when you're lifting weights.. Things you can't compromise on: • Frequent meals. I've put many of the most common or important questions on my Q&A page. and use an artificial sweetener because sugar inhibits fat mobilization • Can I crush almonds into my yogurt? They've got some useful fatty acids. your caloric intake can be as high as 1. Slim-Fast is sugar water • Can I eliminate carbohydrates from some of my meals? No. have achieved great results from doing a few warmup sets followed by just one or two sets of 6-8 reps to total failure. because it will increase your lactate tolerance. limited portions containing both protein and carbohydrate • High quality nutrition. you're really asking whether you can succeed on this program without discipline • How often should I use Betagen? Oh. Anthony Ellis and Jeff Seidman did very little aerobics. I've received hundreds and hundreds of questions with all sorts of minor adjustments. to let you fend for yourself on the minor issues. Bill's recommended pattern is excellent. there are a lot of training variations which can be successful. since they started out thin and had muscle gain as the primary goal. Read the label. At least 5 a day if you can't get that 6th in. but do your best • Balanced. you'll disrupt your blood sugar levels and increase protein breakdown. Some people.
Worse. That maximum tweak will trade off muscle gains for fat loss. you have to stress those "fast twitch" fibers. muscle gains are essential. legs. So again. my own recommendation is to use the high intensity 20 minute pattern no more than three times a week. The less muscle mass you have. At normal activity levels. She also regularly went rollerblading with her family in the evenings. some fat. They may look at the scale and think that's progress. at least one heavy set to failure. As Jeff Seidman advises. and then sometimes I cooled down by walking on my treadmill for an additional 5-10 minutes while I meditated! I always did three days a week using High Intensity Interval Training . But however you "tweak" the weight training. It's paramount you zone in on your intensity levels. One exercise was shutting my mouth and keeping it closed. the harder it is to lose weight and keep it off. If you do add more aerobics. Two capsules of Phen-Free about half an hour before aerobic workouts can also be effective (see the "supplements" section of this page). the easier it is to burn fat. a pound of fat is 3500 calories. All of them included multi-joint exercises such as the barbell bench press. but as long as you're doing the weight training.I feel like I can see light at the end of the tunnel before I even take my first stride . You have to understand that a great deal of aerobics will reduce your muscle gains somewhat." Kelly's nutrition plan averaged about 1500 calories a day (her BMR was about 1350). emphasize proper form. Suppose somebody goes on a restrictive or unbalanced fad diet such as Atkins. and then add an additional 30-40 minute session on the free day at moderate intensity throughout. and a lot of water.but never more than 20 minutes of HIIT. Do what will give you the absolute maximum intensity of contraction. or you'll deplete your muscle glycogen and reduce your lifting ability. though Jeff Seidman usually did 3 days on (chest & back. starting at 25 minutes early in his program. In the long run. the water will rapidly return and the scale will shoot higher. If muscle growth is your main goal. more aerobics will lead to greater fat loss. He attempted to hit every body part twice each week. and squats or leg presses.and I love that! I did do 20 minutes of HARD cardio using High Intensity Interval Training (HIIT). You can do more aerobics at lower intensity. Porter did aerobics as much as twice a day to get himself down to a good starting weight. Here's what some of the previous Champions have shared: Kelly Adair : "This is it. For those of you who want to see major fat loss. and loses 10 pounds of muscle (which is not unusual). So even if your goal is purely fat loss. and the second exercise was the stationary bicycle. I'm increasingly convinced that extra aerobic activity is essential. During his transformation.reps each) of 3 exercises per body part. Most trained with weights every other day. lots of room for variation. but too much of the high intensity cardio will bonk your energy and compromise your recovery. So in the short run. Here's how it works. To put that in perspective. and some weeks I did five days. does nothing to preserve muscle tissue. cable pulldowns. [Note: since Porter did 4 days of lifting and 4 days of aerobics a week.] . a pound of pure muscle burns about 50 calories a day. Or your head will pop off (it ain't pretty). multi-joint exercises (sometimes called "foundation" or "compound" exercises). I can confidently say if it weren't for learning about INTENSITY. this is what really counts! I know it's ONLY 20 minutes . and working up to 40-45 minutes in the later weeks. you've got to keep up the strength training so that your lean mass at least stays constant. so it's not something you want to do over the longterm. If you try this. do the aerobics after the weight session. because that will keep you burning calories even when you're not working out. I would have not had the success I did. you won't lose muscle mass.however. used the stairs instead of the elevator. A mild tweak would be to do the 20-minutes at high intensity. "train like an animal". And the maximum tweak would be to do three 20-minute sessions at high intensity. A more significant tweak would add yet a fourth 30-40 minute moderate session (no high points) on your free day. Porter also moved more during the day. Porter Freeman: "I did two exercises. since the extra calories you burn will probably exceed what the new muscle would have burned anyway. for up to one hour per session. and sufficient recovery before you work a particular body part again. The more lean muscle you have. and made a conscious effort "to use the muscles that I had". And get plenty of rest. they'll find that a caloric intake that used to keep their weight constant will now cause them to gain a pound of fat a week. adding up to 20 moderate minutes to the end (40 minutes total). shoulders & arms) and one day off. and to add up to 10 minutes of moderate level 6-7 activity to the end of each. I was working for major fat-loss. They also alternated body parts on different days. And do exhale on the concentric movement. Porter did aerobic exercise four times a week. Porter worked out with free weights four times per week. But as soon as they go off the diet. he typically had one day where he did a shorter weight workout and then aerobics. some weeks I did four days of cardio." Several weeks before the Challenge began. so I wanted to do more .
and working each body part approximately once every 5 days. using the stairs. Well. Kid. I'm here to tell you. five days per week in the final week before his photo shoot. emphasizing muscle gain in the first half and a fat cutting in the second half. but even here. Father Arnold Perham). and "tweak" your aerobic activity somewhat higher as I note in the "tweaking" section above. Fat is stored in two places. Regular exercise also increases blood volume. and there's no change! Of course. you're going to have nights when you look in the mirror and say "all this work. And since protein synthesis typically goes along with increased cell volume (especially if you're using creatine and glutamine). the road to Easy Street runs through the sewer. and have been careful about limiting your portions. A fat mobilizer like Phen-Free may help. Intense exercise (and specifically intense interval training and progressive weight training) tends to draw significantly from the intramuscular stores early on. but stick with it! Now. some people do not see a noticeable change in the mirror. typically doing 3-4 sets of 2-3 exercises per body part. 4 days per week. you can get inaccurate readings on a day to day basis. the fat starts depositing in the muscles first . it's clear why this may happen. Here's what's going on. so instead of seeing a major change in the mirror. Don't give up! The subcutaneous fat loss becomes more evident once the intramuscular stores are whittled down a bit. Everett Herbert: Trained with free weights four days a week for about an hour. Everett used machines and free weights. The solution is to widen the gap at both ends: move your daily caloric intake down modestly closer to your BMR (never below). You also simply have to move more. Don't base your enthusiasm about the program on either of those short-term impressions. as long as you don't have contraindicating conditions such as pregnancy or cardiovascular problems. can be the things that initially make you think you're making no progress. . Drew separated his program into two parts. particularly before aerobic workouts. He did aerobics first thing in the morning for about 40 minutes. if you've gone for a whole 12 weeks without any measurable fat loss. if you vary your pinching technique a little bit. and so forth. the most common concern seems to be fat loss.the muscle tissue gets "marbelized". intensity. Don't just do the workouts and then sit around the rest of the day. You really do change from the inside out From the notes I've received from some of you. blood volume . if you've really been half-hearted about following the program. your weight training is intense. and under the skin as "subcutaneous fat". Nor can you overtrain your way to a caloric deficit. That's a good sign. but it can also happen when you have honestly been experiencing intensity every day. You gotta get tough (words spoken to me at 14 by my calculus teacher. and mornings when you just can't believe the improvement. and your sleep is sufficient. the fat spills over to subcutaneous stores. so far as fat is concerned. there's only one reason. and advises about 45 minutes 4-5 days a week for individuals targeting fat loss. Believe me. I've received messages from people literally in tears at the frustration. you shouldn't be afraid to tweak the aerobics if you want to accelerate fat loss. You can't starve your way to a caloric deficit. If you're inactive as you get older. Just be sure your caloric intake is above BMR. Do try to troubleshoot by periodically reviewing your diet. meaning psychologically. you may instead feel your muscles getting firmer and less "mushy". and variety. But even after several weeks. And the scale! You've busted your bottom for weeks. In the Encyclopedia of Bodybuilding. He increased his aerobics from 20 minutes four days a week at the beginning to 50 minutes. After the intramuscular stores are full. or you'll slow your metabolism. Well. Arnold Schwarzenegger notes that he does about 30 minutes of aerobic activity about 4-5 days a week. Fat calipers are a better measure of progress. within the muscle as intramuscular fat (which is why pork is "the other white meat"). by taking more walks. or you'll compromise recovery. you'll also be adding to muscle mass while you lose fat. which are more noticeable. It's ironic . the scale will be an awful measure of the improvements that are going on metabolically. Though the intensity intervals will help to achieve the same fat loss in less time than that. now take that process in reverse. Nearly everyone feels better and more energetic almost immediately (aside from the perpetual soreness). your protein intake is at least a gram per pound of lean weight. that's true at a metabolic level as well.cell volume. Bill Phillips says "real change always starts on the inside".exactly the things that will be helping you to get fit.Drew Avery: Trained with free weights 3-4 days a week for about one hour per workout. and it's that you aren't creating a persistent caloric deficit. if you've been lifting weights. and I look the same". Second.
For women at high bodyfat levels. So if you lose the fat. you're trying to measure your progress in the mirror. I've just seen too many individual cases to think any different. and proper supplementation. But your body's water retention is largely determined by its fat content. most) will see only limited changes for the first 5 weeks or so.it comes off in sheets. Olympia titles than anyone in bodybuilding) states "The first year you train steadily. Men generally need bodyfat at about 9% before they start looking "cut". look "healthier". cardio. And as I explain on my Q&A page. That's particularly true if your diet was very high in carbohydrate before you started. and put themselves at risk for osteoporosis. How much muscle gain is reasonable? In general. like an onion.Again. Bodyfat percentages of 6-15% for men and 12-18% for women are generally considered "lean". For very overweight people. as long as she doesn't give up. if your fat level stays the same. And since that's about the weight of a meal and a couple of glasses of water. but be realistic in your goals and progress estimates. resistance training. the initial drop in the scale will probably understate your fat loss in the first few weeks. and can even measure that your fat percentage is going down. or underestimated your current bodyfat level. There's so much pressure to see quick results that it's easy to forget the point of this. where shifts in water retention over a monthly cycle can be quite large. but the second year it may be only 10. Since it gets harder and harder to make gains in lean body mass. A woman doing relatively well on this program might be losing over 1 pound of fat a week. you've got to make it work. Well. For most people. The problem is that you're trying to measure things like fat loss and muscle gain. and can drive some people to tears.5% bodyfat. Also. even the increased muscle cell and blood volume is typically less than the initial loss in water weight. Day by day. So the areas you've always thought were "too fat" will still look too fat for a while. The reason is that your readings will zig-zag within their downward path. A meaningless two-millimeter caliper error translates into about 2. with fat calipers. Don't extrapolate either of these impressions. progress may not show for weeks at a time. In very overweight individuals. if this program isn't working for you yet. the third only 6. the drop on the scale will probably exceed your fat loss. the muscle gain figure can easily be off by 4% of body weight. That seems like an awfully long time to wait. by the 5th week she might be looking at a scale change of less than 4 pounds. because the tools you are using all have measurement error. the water stays off as well! Because of these significant differences in fluid-volume changes. it's just next to impossible to get a useful reading. As Lee Haney (who has won more consecutive Mr. the progress is happening. Think of it this way. But other times you'll get a trough-to-peak reading and be totally frustrated. even though you feel good. you've probably either overestimated your initial bodyfat level. You will not find a better program than the combination of balanced nutrition. along with a lot of other things you can't see. you might be fortunate enough to put on 20 pounds of muscle. Until the fat loss and muscle gain become significant as a proportion of your body weight. Women with much less than 12% bodyfat typically wreak havoc with their estrogen regulation. and maybe even with a fancy bioelectrical impedance device. she may not even see the scale move at all. you'll be elated at the "jump" in your progress. If you measure from a peak in weight to a recent trough. with a similarly dramatic fat loss. whether it's obvious or not." Muscle gains can be unusually fast for beginners. A lot of people seem to think that water loss is not "real" weight loss. This is especially true at high bodyfat levels. Conversely. don't ignore increases in strength and overall feeling of health and well-being. and the fourth only 4-5. on the scale. like blood volume and fluid retention. while gaining a fraction of a pound of muscle. and a pound a week is outstanding. Please understand that if you're following the daily intensity and carefully limiting your portions. Those lower bounds should be respected. while others (and I would expect. I'm happy with an average of 2-3 new pounds yearly. which is quite frankly to save your life. Just chart your numbers and measure progress from peak-to-peak or trough-to-trough. . Below 6% for men and 12% for women is not healthy (a lot of nutrients rely on fat-solubility to be stored in the body). the changes are happening anyway. Depending on where you started. it may take more than one 12-week program to get there (which is fine). Those are goals too. But gradually. that's true. some people will notice immediate changes. So while she might be on track to lose 12-15 pounds of fat and gain a few pounds of lean muscle over 12 weeks. The percentage is closer to 15% for women. but remember. fat doesn't "spot reduce" . and all of that is taking place under the skin. even a fraction of a pound a week is great. If you calculate that you've gained several pounds a week.
I am not a physician (my parents wanted me to be a medical doctor… but I can't stand blood. to maintain the nutrient stream and keep your metabolism up • Watch your portions carefully. Those extra few pounds make a significant difference in definition. gradual increase in fitness is much more important than fast results. and remarks about the "tight" skin that bodybuilders get when they intentionally fatten up).. some of you may find that your fat becomes more like Jell-O initially. A final note . Unusual tightness in the chest. so you may be a little "pink" for even hours after a hard workout. or "blubbery" (yes. If your skin . at least give the program at least 12 weeks of solid discipline. This causes your fat to turn thick and hard. I suspect that this occurs in humans as well. use a fan if you tend to get uncomfortably hot. Darn). In whales (forgive me this is not personal). the areas that always looked "too fat" will still look "too fat" for a while.I'm under contract to lose this in 8 more weeks".extremely fit bodybuilders only have to gain a few percent in fat in order to "look" unfit (Hint: the EAS guys know this . not on lifting the weight • For every exercise. that is a word). For these individuals. even his 4-week photo must have made him think "Gee. You should rely on your doctor for advice on whether this program is appropriate for you. extreme shortness of breath. It's not likely that you'll have any problem with "overtraining" on this program. by disrupting arterial plaques. Though he shaved and stood up straighter. I guarantee you'll be glad you did. But again. and to visualize your own success • Don't compare yourself to those "after" pictures . If it took you years to get into this condition. Marine animals have this sort of fat deposit. even if you're making incredible progress. When you start working out consistently. Unlike the Physique Transformation Champions. strenuous exercise may raise the risk of heart attack in extremely unfit individuals with cardiovascular disease.In the Body-of-Work video. increased activity also forces a change in circulation strategy so that there is increased blood flow near the body's surface. but it's useful to know the signs. particularly if you are extremely unfit and have high blood pressure or a family history of heart disease. but don't go below your BMR • Don't "tweak" the program excessively (see the "tweaking" section) • Stick to the authorized list of foods (preferably including Myoplex) • Drink lots of water • Use other people's "after" pictures as inspiration. Sudden. so there you are). And while I've studied the academic research in an inexplicably wide range of fields. I suspect that it takes between 6 and 8 weeks to see enough changes to stop the second guessing.. Excessive sweating doesn't burn more fat . Clark is an experienced fitness model who gained weight for a series of transformation photos over 12 weeks. if you've been sedentary for a long time. The bottom line • Use intensity • Experience that intensity every day (except possibly your free day) • Hit your 9's and 10's (no gasping allowed) • Focus on contracting the muscle. in every workout. Another good way to see this is to look at Clark Bartram's pictures in the EAS "New Theory of Evolution" ad above (I don't even get revenue from it.it just throws off your electrolytes (sodium and potassium) and leaves you exhausted. called a "blubber lay". Lastly. and acute chest pain that radiates to the arms or jawbone are signs of cardiovascular stress. yet • AND DON'T GIVE UP! Everybody's body starts out a little different. Since a large amount of energy use is dissipated as heat. make one set a new "personal best" • Eat frequently. I'd better get tootin' here . Scrabble fans. you shouldn't compound it by exercising in extreme heat. Also. I'm not qualified to advise you about unusual health-related issues. your fat probably hasn't seen an ounce of circulation since high school. there's a scene where Bill is looking at pictures.
Bill Phillips has studied the transformations of tens of thousands of people.hussman. P. I plan to add to the contents based on your comments. or to try to reinvent the wheel. so it helps to hear about your experiences. I do a lot of research. The fact that you've made the decision to change your life already means that you're more than ordinary. Hussman. Let me know how you're doing! Thanks! www. Depending on your circumstances.com/eas . weight training. so do bookmark this page and visit every now and then.. If you found this helpful.becomes hot and dry and you feel confused. EKG. If you don't see amazing results immediately. try to stick to the program without changing it much. stick with it . stress test.S. and it's clear that he knows what works. There's no need to overtrain. Ph. caliper use. and if you follow this to the letter. diabetes. There are also a lot of specifics on fat loss. GOOD LUCK! Best wishes. just resolve to yourself that you will equate success with the daily progress of doing your workouts and carefully following your nutrition plan.you're typical. Assuming everything checks out fine medically. or other diagnostic routine. Everything is here for a reason. your doctor may advise a blood profile. fatty acids and other topics on my Q&A page. MSEd.D. John P. and one of my goals is to write for Muscle Media. it will work! For the first few weeks. I would really appreciate an e-mail or a note in my guestbook (click here). or you suddenly feel chilled and get goose bumps. go somewhere shady immediately and drink cool fluids (not ice-water).