Why I love Body for Life
Happy New Year !!! , its inevitable at this time and perhaps appropriate that many of the resolutions at this time concern fitness and weight loss . Its as if the period of apathy and festive gluttony reach a peak an that peak we say enough is enough !! The great thing is we have a whole year now to make a change and get fit , get less fat and maybe create a focus and self confidence that helps us in other parts of our lives . WHEN IT COMES TO BACK PAIN I would advise ‘training’ and management above treatment . Certainly treatment if problems occur , but treatment only as guidance . If you want to start out, try BODY FOR LIFE
BODY FOR LIFE ?? What is it ????
Body for Life is a Physical Training Programme that is completed in a 3 month period , it consists of an organised series of selected exercises which are completed in a 6 day period with the 7 th day off. Along with the exercises there is dietary advice which aims to focus you on eating small meals regularly that are low in refined sugar , have reduced carbohydrates (than you were used to ) improved fluid intake and increased protein levels. The ‘programme’ was designed by Bill Phillips an entrepreneur and Body builder. He started out his career as a lawyer and then studied exercise physiology . He is the author of many books concerning body and personal transformation, and is a very successful businessman . Bill is a controversial figure in that he wrote articles on the use of anabolic steroids however his programme – drug free stands out as a great achievement . Ive used it to prevent my back pain , its generally accepted that exercise has many benefits . It may be that this kind of regime wont work for you, email me or pop in for a visit if your unsure?? but do something even if its just walking up and down the road. The NHS website has a lot of advice about beginning exercise programmes. I hope the BODY FOR LIFE programme gives you some ideas , but be careful and safe visit your Dr/GP if you have any medical problems or haven’t engaged in any exercise for a while.
BODY FOR LIFE ?? What make it different from all the rest ??
I ve researched and taken part in many of the routines available and the biggest problem is that they are either too stressful or not stressful enough . The only way to get this right is to have a SMART programme , Bill Phillips programme does just that . Its not easy !! but really its not too hard either building on the basic principle that the body improves when its resting .
RESTING AND RESISTANCE ??
but how does that make up a training programme?? The clever thing is the time of each session which is no longer than 45 mins and what is called a split routine . A split routine means that you create a cycle of training a body part or group of body parts then rest them by training a different set . For example the Body for Life resistance routine consists of a split routine which is organised into alternate days of resistance training where you are training either the ARMs/SHOULDERS/ BACK or ABS AND LEGS. The three sessions are completed over 3 days alternating so it may be 1 ARMS AND SHOULDERS/BACK TO 2 ABS AND LEGS , if the following week this is changed to 2 ARMS AND SHOULDERS/BACK TO 1 ABS AND LEGS.
THUS THE BODY GETS A CHANCE TO REST .
The concept behind training is to provided a controlled stress and get the body to respond to it . Too little and there is no adaptation , too much and there is inflammation , and inflammation means pain and perhaps a damaging physiological response.
RESISTANCE EXERCISE IS COMPLETED ON ALTERNATE DAYS . THE SEVENTH DAY OF THE PROGRAMME IS A COMPLETE REST DAY – REST IN DIET/EXERCISE , this also provides a nice psychological rest .
THE CARDIOVASCULAR training
for this programme involves utilising a 20 minute programme to get the best physiological response. Many trainers today talk of HIIT (high intensity interval training ) , the BODY for LIFE solution is to use the 20 mins as an’ EXPRESS solution ‘ utilising the intervals of 5 mins to create peaks of training each 5 min interval consists of:
4 mins easy 1 min hard; this is continued for 3 sets of 5 mins (15 mins ) , it changes slightly in the last 5 mins and becomes – 2 mins easy 1 min hard , 1 min ‘superhard’ and 1 min warm down . Ive always finished breathless but capable .
CARDIOVASCULAR EXERCISE IS COMPLETED ON ALTERNATE DAYS.
THE DIETARY ADVICE
avoid sugar and alcohol , eat regularly a handful of carbs and handful of protein for around 6 meals a day , add salad or vegetables ( not potatoes or other very starchy veg) for 6 out of 7 days and drink a glass of water around every one of the 6 meals trying to extend fluid intake to around 8 glasses per day .
I would say fish oils and a multivitamin daily as a basic ( specific vitamins / supplements may be necessary for individuals with medical or painful conditions). Bill Phillips advised on the Body Life site the use of meal replacement in the form of powders and bars as well as some of the EAS range of vitamins . He doesnt say this is necessary but useful and a requirement if entering the competition that was run from that site , the winner being the one with the most improvement (judged by photographs of before and after) .
For me this programme was simple to follow , non stressful and effective and a number of my clients have followed it successfully and gone on to improved fitness and sports participation .
One of the best things was the goal setting structure of the whole programme , participants were encouraged to ask themselves why they were changing ? What they wanted to achieve ? To examine their strong points and weak points . In fact I believe that the programme strengthened my will and confidence in the same respect as it strengthened my body . ‘that’s why I think its a ‘classic’ and I applaud Bill for creating a programme that changed my life as well as for others. I am even more grateful for his charitable contributions and philanthropic activities ; he is known to have given 2 million dollars to the ‘Make a Wish Foundation’ who ‘grant wishes’ to children with life limiting diseases. My son was one of those few and even though he has gained a partial cure we had the best time of our lives , something to remember forever because of generous people like Bill. My son will remember it forever and we had our ‘WISH’ come true.
BODY FOR LIFE ???
well Iv’e got a bit rusty this year , a bit pessimistic so I need to ‘sharpen the saw ‘ . Thank goodness Ive got Bills knowledge to help me along yet again .
WANT TO TRY THE PROGRAMME – I PROMISE YOU, YOU WILL NEVER look back !
Email me I will give you any advice you need , read Bills book , Google Body For Life ( the basic structure and info for the programme is FREE- YES FREE!!!)
My last word on it is based on the spinalsolutions ethic here in the City Centre of Birmingham .
You dont need THERAPY , unless you need a bit of fixing or a a bit of advice – after that your on your own and that’s the best place PREVENTION , maybe we could say
AN EXERCISE A DAY KEEPS THE THERAPIST AWAY !!!