no more than 30% fat. On the positive side, the diet
recommends unsaturated fats and restricts sweets,
junk food, and empty calories that add few nutrients.
One troubling thing about the diet is that Phillips
repeatedly recommends dietary supplementsmade
by his former company.
Exercise
The exercise portion of Body for Life is more
complicated than the food portion. It consists of a
two-week block of exercises. Forty-five minute
weight-training exercises for either the upper or
lower body alternate with a minimum of 20-minute
aerobic exercises with every seventh day as a day of
rest.
Exercises are to be done at specific levels of exer-
tion using a 10-point rating scale developed by the
American College of Sports Medicine. This scale
allows the level of difficulty to be personalized to the
individual. Most exercises consist of multiple repeti-
tions beginning around level 5, (hard, but with plenty
of reserves to continue). They move on to a completely
flat effort at level 10 where the individual is putting out
the maximal effort possible. These exercises are diffi-
cult, and they are intended to be that way. Phillips
believes that short bursts of maximal exercise burn
more calories than longer exercise periods at lower
intensities. Another drawback is that these exercises
are best done in a gym with equipment and a super-
vised environment because of their intensity.Motivation
Bill Phillips uses strong motivational techniques
to help people succeed in the Body for Life Program.
The program asks the dieter to determine his or her
reasons for wanting to change and then set a goal for
that change. Phillips then applies the psychology of
competition by encouraging people to become
involved in the Body for Life Challenge. This is a
contest to see which dieter can improve his or her
body the most using the program. Prizes in 2007
were substantial. The grand prize was $50,000, a
home gym, and a $5,000 gift certificate for EAS sup-
plement products. Eight category champions receive
$20,000, a home gym, and a $2,500 gift certificate for
EAS products. The official Body for Life Web site
offers inspiring stories and pictures of former cham-
pions and plenty of tips and information on how to
succeed.FunctionThe theory behind the Body for Life diet is that
eating may small meals high in protein during the day
helps keep insulin levels steady and boostsmetabolism
so that the body burns calories at a higher rate. Insulin
is a hormone that regulates blood glucose (sugar)
levels in the body. When blood glucose is too high,
cells store the extra glucose as glycogen or fat. In
addition, Phillips says that protein suppresses energy
and is essential for building muscle mass. The goal of
the Body for Life plan is not just to lose weight, but to
develop a sculpted body.BenefitsWith increased exercise, a low fat,high protein
diet, and reduced portion sizes, Body for Life does
help people lose weight rapidly. People do gain muscle
and strength through exercise. The main drawback to
achieving these benefits is the rigorousness of the pro-
gram and the difficulty people have staying on it.
Eating five or six times a day and finding time to
exercise daily requires a major lifestyle change. The
committed will see benefits, but this program is defi-
nitely not for everyone.KEY TERMS
Dietary supplement—a product, such as a vitamin,
mineral, herb, amino acid, or enzyme, that is
intended to be consumed in addition to an individ-
ual’s diet with the expectation that it will improve
health
Glycogen—A compound made when the level of
glucose (sugar) in the blood is too high. Glycogen is
stored in the liver and muscles for release when
blood glucose levels are too low.
Hormone—a chemical messenger that is produced
by one type of cell and travels through the blood-
stream to change the metabolism of a different type
of cell
Insulin—a hormone made by the pancreas that
controls blood glucose (sugar) levels by moving
excess glucose into muscle, liver, and other cells
for storage.
Pancreas—a gland near the liver and stomach that
secretes digestive fluid into the intestine and the
hormones insulin and glucagon into the bloodstream.
Quinoa—a high-protein grain native to South
America (pronounced keen-wah)Body for Life diet