The following information is
from Dr. Hussman...
John P. Hussman, Ph.D., MSEd
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|"The entire BFL Program is based on scientific
research. Instead of going into great detail about that here and
now, what I'd like to do is recommend a website which has been put
together by a guy named John Hussman. John is a smart guy (he has
his Ph.D., so he's done a lot of studying) and has completed the
12-week program. In order to help others experience the BFL
breakthrough he invested literally hundreds of hours of his time
compiling a report called "Why Body-for-LIFE Works" and he has
published it on his website. The address is
You should check this site out. It really is impressive work. John
composed this report to help other people. He has not received any
money for doing this. This is a man who is putting the universal law
of reciprocation to work in a big way. I'm proud of him. And I'm
thankful for what he has done to help me help others."
- Bill Phillips, Talk City, 12/14/2000
Welcome to my Body-for-LIFE support page! 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. I
really believe that Bill did the right thing in keeping the
Body-for-LIFE book simple and easy to understand. But you'll have a
great deal more confidence following the program if you understand the
This page is specifically geared to the Body-for-LIFE program. In
addition, my main fitness page
has very detailed information on energy systems, metabolism, fat loss,
caloric deficits, body fat measurement, lifting technique, low-glycemic
nutrition, sports supplements, and everything else you'll need to
successfully transform your body.
There are two keys to the
1) Daily, brief, progressive workouts: Alternating 20 minute
aerobic workouts using 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, and a portion of carbohydrates, and
since you'll be building muscle and burning fat, about a gallon of water
daily to support these metabolic processes.
Let me add something else right up front that should be clear from
Bill's "authorized list" but is too often overlooked: add a vegetable
occasionally. Water containing vegetables such as spinach, carrots,
broccoli, lettuce, celery, green beans and cucumbers, among others, are
excellent, and have very low caloric content.
The key to the BFL workouts is that they are brief, daily, and
progressive. They are patterned in a way that periodically drives
you to reach higher highs. While there are several aspects that you can
add to BFL to accelerate your progress (including low-glycemic
nutrition, cross-training, proper supplementation, and a focus on the
short-term goal for each day and each workout), it's very clear that
BFL works because it is consistent with cutting-edge fitness research.
Everything that Bill includes in the program is there for a reason. As I
note on my main fitness page,
an effective workout program should train every one of your energy
systems. And that's the key to the remarkable transformations in as
little as 12 weeks - you want to maintain a persistently high level of
metabolic activity every day.
Notice the phrase as little as 12 weeks. The original EAS
Physique Transformation Challenge required a minimum of 12 weeks.
For example, Everett Herbert's transformation took just over 14 weeks.
Brad Wadlow's took 16. Those pictures are real, but you also have
to understand that many of them are the champions out of
thousands of entrants. Depending on your initial physique, it's very
possible to make that kind of transformation in 12 weeks. But if it
takes you longer, THAT'S OK!! Don't go beating yourself up, getting
frustrated, and going on the verge of quitting every time your progress
doesn't seem to match those champions. 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. That means
that if you start at over 20% bodyfat for men, or over 30% bodyfat for
women, you probably will need more than 12 weeks. Even Porter
Freeman worked out for weeks to lose 20 pounds in preparation for his
Bill's "20-minute aerobics solution" is a type of "High Intensity
Interval Training" (HIIT). Bill's solution is very effective. You start
with two minutes of warmup at a level 5, then move to level 6 for a
minute, then 7. This portion of your workout is aerobic. You should be
able to carry on a broken conversation, breathing deeply but not out of
breath. Your level 8 should have more bounce and push to it, taking you
slightly out of your comfort range. Your level 9 effort is a "high
point" and should be somewhat anaerobic. The goal is not extreme
exertion. If you aren't getting somewhat winded and you don't feel a
modest burn in your muscles near the end, it's probably too easy, but
no gasping as if you've been held underwater.
After your level 9, you drop back down to a level 6 (that's a level
6, not a 2 or 3). As noted on my
main fitness page, you're
shooting for "active recovery", or what physiologists sometimes call
"recovery under stress."
The fourth time through this cycle, you add a "high point" - a level
10, after your 9. No gasping allowed, but you should be getting winded.
Though you are taking in a lot of oxygen at this point, the energy
demands are still greater than can be produced aerobically, so you are
challenging your lactate system. After your 10, you'll get the most
benefit from your 10 if you get your breath back to a fully
conversational level before stopping. That may take an extra few
minutes, but "Twenty-three-and-a-half minute aerobics solution" just
doesn't have the same ring to it.
How do you gauge a high point? Kelly Adair says "My high point is
when I’m going 'Boy, I don’t know if I can last one more minute of
this'" On the strength training, "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.” That said, always check with your physician first
to be sure what level of intensity is appropriate for you - particularly
if you have any family history of high blood pressure, heart attack, or
stroke. ALWAYS EXHALE during the concentric motion. Never hold your
Your weight training workouts are also geared to achieve the same
kind of high point. On the BFL program, you alternate weight training
with the 20-minute aerobic solution. So at the end of every two-day
period, you've trained every energy system in your body intensely, but
with workouts that are brief enough that you can do it again and again.
Bill's 46-minute weight-training workouts really are enough, as
long as you focus on hitting intense high points.
Bill didn't choose the rep pattern by accident. He knows what he's
doing. The pattern would be recognized by muscleheads as a "half
pyramid, with a compound pump set". It's an intense pattern, but it also
substantially reduces the risk of injury. The first set of 12 reps is an
essential stretch and warm-up. You then move to a higher weight for 10
repetitions, higher again for 8 reps, maximal weight for 6 reps, then
dropping to lower weight for a "compound set" - 12 reps followed
immediately by another 12 reps using a different exercise for the same
part. The last couple of reps in your final 12 should require everything
you've got. Bill describes it as switching from his muscles to his mind.
But do concentrate on good form. Pushing a lot of weight in bad form
just gets you injured. Most important is that you exhaust the muscle to
failure. You do that not only by hitting a high point on the way up, but
also by going slow on the eccentric (lowering) motion.
The core of the nutritional aspect of this program is to eat 6
limited, high quality meals a day. As Bill says, "A meal doesn't mean
you have Mom lay out a napkin, and put a fancy plate of food out there.
A meal simply means a portion of protein and a portion of carbohydrate.
So a meal for me may mean a protein drink and a piece of fruit." If your
goal is fat loss, remember: frequent, but limited (particularly
in terms of refined carbohydrates).
Bill's advice seems to target about 40% carbs, 40% protein, and 20%
fat (which is largely contained in the whole foods you eat, even "lean"
meats). Since you'll be doing weight training, shoot for at least a gram
of protein per pound of lean weight daily, regardless of your specific
A few words about your free day. You should think of the free
day as an opportunity to choose "unauthorized" foods. It's not
about losing control. It's about making choices and enjoying those
choices. The danger of going overboard is that a wild pig-out style free
day can blow several days of "caloric deficits" that are essential for
fat loss, and can also be detrimental for people who tend to be binge
eaters. If you're not a little careful, the idea of "free days" can
create an "all or nothing" mindset and sets up binge eating patterns
that are hard to eliminate later. That said, kept in perspective, the
free day may help counter the risk that your body senses a fasting
state. Metabolically, you're trying to convince your body that it
doesn't have to lower its metabolism, shed muscle, or defend its fat
stores in response to the change in its "environment". You don't need a
huge number of extra calories to do that. It's good if your free meals
make you feel warm, and it's great if you actually break a light sweat.
The free day gives you something to look forward to, keeps your body
"confused", and gives you a chance to have that pizza and ice cream
you've been eyeing all week, but don't go way overboard. There's some
evidence that cycling high and low caloric periods with weight
training can help muscle gains, but the effective cycle is evidently
about two weeks, not one day. And if your primary concern is fat loss, I
wouldn't try to get that fancy.
If you prefer, 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). Don't try to "spread" your free
day across the whole week and then kid yourself that you're following
the program. That said, if you do have something that's "unauthorized,"
don't fall into all-or-nothing thinking and say "I blew it! I'm a loser!
The day is ruined! Now it's a free day!" followed by a self-destructive
binge. Just have a little bit less to eat later that day, or the next
day, to make up for that small amount of lost ground. The main thing is
that you don't turn small indiscretions into self-destructive
binges. We're all human. If you ate the cookie, you ate the cookie. Now
get on with your program.
As for how much to eat, Bill's "portion rule" is simple, and gets the
job done. To keep it as simple as possible, Bill advises scaling your
portions by the size of your open palm or closed fist. If you feel that
you must count calories, or you want to do the calculations once just to
make sure you're on track, see the section about "How calories work" on
my main fitness page.
You'll also see fairly quickly why Bill didn't include that
discussion in his book. That said, try to keep it simple. The
Body-for-LIFE program will work just fine using the "portion rule", as
long as you're not holding your hand under a magnifying glass.
It is nothing short of amazing how many ways people can come up with
to tweak this program. I've received hundreds and hundreds of questions
with all sorts of minor adjustments. Most of them can be answered by
simply applying the basic principles we've already covered. Here's a
|Should I mix upper and lower body in the same weight workout?
Generally not, 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 in the 12-20 rep range. |
|What if I want more muscle growth? Emphasize higher
weight/lower rep sets (mostly in the 6-10 range, occasionally in the
2-4 range, but never without a warmup set of about 12 reps first). Be
sure to include multi-joint foundation exercises such as barbell bench
press, squats/leg press, and cable pulldowns. Be sure to go relatively
slow on the eccentric movement, and to vary your tempo and recovery
periods from time to time. Have a supplement shake adding high-glycemic
carbs (e.g. Phosphagen HP) about an hour after your weight session.
|What if I want more fat loss? Tweak the aerobics as noted
below, as long as it doesn't "bonk" your energy. Don't restrict
caloric intake excessively. Lean slightly toward more protein
and less carbohydrate. Be sure to eat frequent, limited meals. Add
lots of vegetables. And try to keep your carbohydrates low-glycemic
(see my main fitness page
for details). |
|Can I double-up my workouts to twice a day? Not unless both
happen to be moderate intensity aerobic sessions. If you double-up the
high intensity workouts, you'll compromise recovery - your muscles
will be chronically depleted of glycogen, they'll look flat and uncut,
and you may actually experience a reduction in strength. |
|Can I drink coffee? Caffeine is a good fat mobilizer, just
don't use it as a substitute for water, and use an artificial
sweetener because sugar inhibits fat mobilization. |
|Can I crush almonds into my yogurt? Sigh. They've got some
useful fatty acids, but significant calories, so be sparing. |
|Can I use Slim-Fast instead of Myoplex? No. Read the label,
Slim-Fast is sugar water. If you use something other than Myoplex,
check for adequate protein (15-30 g, 4 cal per gram), carbohydrate
content that's not excessive (not over 35 g, 4 cal per gram preferably
not all as sugars), and relatively low fat (0-6 g, 9 cal per gram).
Also, there are some ingredients such as glycerine (the carbon-oxygen
backbone of triglycerides) that have calories but are classified as
"none of the above". Again, read the label. |
|Can I eliminate carbohydrates from some of my meals? Too
much carb restriction will disrupt your blood sugar levels and
increase protein breakdown. You can lean slightly toward more protein
and less carbs, but don't strongly restrict either. My understanding
is that Porter Freeman had very few carbs in meals 2 and 4. But never
eliminate carbs from the meal following an intense workout. |
|Can I spread my free day a little over the entire week? If
you're asking whether you can succeed on this program without
discipline. The answer is no. But as noted above, never use a small
indiscretion as an excuse to turn the whole day into a free day. That
kind of all-or-nothing thinking is very dangerous to your success. If
you ate the cookie, you ate the cookie. Strictly speaking, the BFL
plan does not allow treats except for the free day. But I'm a realist,
and this issue has been at the heart of many failures I've seen. My
best advice is this. If you find that you frequently "ruin"
your whole day by indulging in a treat, followed by a guilty
self-destructive binge, then by all means, include a little bit "fun
food" as part of your written daily meal plan (no more
than 5-10% of your total daily calories). That way, you make this a
program you can live with, and that little bit of fun food becomes
part of the plan, rather than the self-destruct button. |
|How often should I use Betagen? Oh, man. Read the label.|
I've put many of the most common or important questions on my Q&A
page, but there is such an endless array of minor tweaks people come up
with, there's no way I can answer them in the sliver of free time
I can devote to this project. So I thought it would be best simply to
emphasize what I see as the key aspects of this program, and frankly, to
let you fend for yourself on the minor issues.
Things you can't compromise on:
|Frequent meals. At least 5 a day if you can't get that 6th in, but
do your best |
|Balanced, limited portions containing both protein and
carbohydrate. If you're interested in fat loss, lean toward modest
carb restriction in a couple of your meals (never the one after a
workout), and choose low-glycemic carbs for all but the post-workout
meal. See my main fitness
page for more details on this. |
|High quality nutrition. Bacon-lettuce-and-tomato on white bread
doesn't cut it |
|About a gallon of water a day |
|Daily workouts, with the possible exception of your free day |
|Progressive weight training, striving for a high point in each
|20 minutes of aerobics using high intensity intervals, at least
once a week if you're after muscle gain, and three times a week for
Now what follows here is my opinion. Educated opinion, but opinion
nonetheless. On the aerobic training, those of you who are strictly
after muscle gain can safely limit your aerobics to just once or twice a
week. But using the intensity intervals is extremely important, because
it will increase your lactate tolerance. And when you're lifting
weights, that burn you feel is nothing but lactate. So the cardio
will improve your lifting, and you don't want to give that up. That
said, Abb Ansley, Anthony Ellis and Jeff Seidman did very little
aerobics, since they started out thin and had muscle gain as the primary
Remember that since weight training is really about peak-intensity
(with proper nutrition, recovery and supplementation), there are a lot
of training variations which can be successful. Bill's recommended
pattern is excellent. In the final sets, do make sure the last rep is
all you can possibly do. Some people, like Brad Wadlow,
have achieved great results from doing a few warmup sets followed by
just one or two sets of 6-8 reps to total failure. Anthony Ellis
and Abb Ansley finished their routines with heavy, short sets of
just 1 to 2 reps. Jeff Seidman generally did a couple of warmup
sets, then 4 heavy sets (6-12 reps each) of 3 exercises per body part.
All of them included multi-joint exercises such as the barbell bench
press, cable pulldowns, and squats or leg presses. They also alternated
body parts on different days. Most trained with weights every other day,
though Jeff Seidman usually did 3 days on (chest & back, legs, shoulders
& arms) and one day off. So again, lots of room for variation. Do what
will give you the absolute maximum intensity of contraction. But however
you "tweak" the weight training, emphasize proper form, at least one
heavy set to failure, multi-joint exercises (sometimes called
"foundation" or "compound" exercises), and sufficient recovery before
you work a particular body part again. If muscle growth is your main
goal, you have to stress those "fast twitch" fibers. And do exhale on
the concentric movement. Or your head will pop off (it ain't pretty).
In studying the programs of previous Champions, I'm increasingly
convinced that extra aerobic activity has been helpful to many of them.
The weight training is also a must. You have to understand that a
great deal of aerobics may reduce your muscle gains somewhat, but as
long as you're doing the weight training, and following the nutritional
aspect of the program, you won't lose muscle mass. So in the
short term, more aerobics will lead to greater fat loss, since
the extra calories you burn will probably exceed what the new muscle
would have burned anyway. In the long term, muscle gains are
essential, because that will keep you burning calories even when you're
not working out. As Bill Phillips writes, "building muscle is a
long-term solution to being overly fat." I completely agree.
If you do add more aerobics, my own recommendation is to use the
high intensity 20 minute pattern no more than three times a week. You
can do more aerobics at lower intensity, but too much of the high
intensity cardio will bonk your energy and compromise your recovery. A
mild tweak would be to do the 20-minutes at high intensity, and to add
up to 10 minutes of moderate level 6-7 activity to the end of each. A
more significant tweak would add yet a fourth 30-40 minute moderate
session (no high points) on your free day. And the maximum tweak would
be to do three 20-minute sessions at high intensity, adding up to 20
moderate minutes to the end (40 minutes total), and then add an
additional 30-40 minute session on the free day at moderate intensity
throughout. And get plenty of rest. That maximum tweak will trade off
muscle gains for fat loss, so it's not something you want to do over the
Understand that it's extremely easy to undo any benefit from extra
aerobics if you let your caloric intake creep up. So be disciplined
in the nutrition part of your program as well. Clearly, if the
"tweaking" is leaving you constantly wiped out, and you stop looking
forward to your workouts, you need more recovery. You can tweak, but
don't overtrain. You know you're overtraining if your performance
(lifting ability, endurance) declines noticeably for several days in a
row. If that happens, get more rest. It's that simple.
Here's what some of the previous Champions have shared:
Kelly Adair : "This is it; this is what really counts! I know
it's ONLY 20 minutes - I feel like I can see light at the end of the
tunnelbefore I even take my first stride - and I love that! I did do 20
minutes of HARD cardio using High Intensity Interval Training (HIIT),
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 - however, some weeks I did
four days of cardio, and some weeks I did five days. I was working for
major fat-loss, so I wanted to do more - but never more than 20 minutes
of HIIT. I can confidently say if it weren't for learning about
INTENSITY, I would have not had the success I did. It's paramount you
zone in on your intensity levels." Kelly's nutrition plan averaged about
1500 calories a day. She also regularly went rollerblading with her
family in the evenings. Her husband Rockett told me it was like a scene
from the movie "Shane", where he would be left behind calling "Shane!
Porter Freeman: "I did two exercises. One exercise was
shutting my mouth and keeping it closed, and the second exercise was the
stationary bicycle." Several weeks before the Challenge began, Porter
did aerobics as much as twice a day to get himself down to a good
starting weight. His nutrition leaned toward low fat, low carbs and high
protein. During his transformation, Porter worked out with free weights
four times per week, for up to one hour per session. He attempted to hit
every body part twice each week. Porter did aerobic exercise four times
a week, starting at 25 minutes early in his program, and working up to
40-45 minutes in the later weeks. Porter also moved more during the day,
used the stairs instead of the elevator, and made a conscious effort "to
use the muscles that I had." [Note: since Porter did 4 days of lifting
and 4 days of aerobics a week, he typically had one day where he did a
shorter weight workout and then aerobics. If you try this, limit it to
moderate-intensity aerobics after the weight session, or you'll
deplete your muscle glycogen and reduce your lifting ability.]
Tom Archipley: "I did 20 minutes of aerobics every morning for
the first 5 weeks of the challenge." Tom was doing weight training three
times a week, so for three of those days, he was doubling up on
high-intensity workouts. That's overtraining. He told me "At 5 weeks I
realized that in order to lose fat I had to gain muscle, so I cut back
my aerobics to 3 per week for 20 minutes. I think it's a temptation to
do too much cardio and have that undermine the benefits of weight
training. If you keep your intensity high enough, you shouldn't have
enough left after your cardio to hit weights in the same day."
Mary Queen: "I spent 1 hour and 15 minutes each time I went. I
tried to go at least 4times a week. In that time frame, I did my cardio
as well as my weight training. So on the days I would go, the first 20
minutes would be devoted to cardio, and the remaining time to resistance
training. I was really a 20-minute cardio person. I didn’t really enjoy
it as much as a lot of people do. However, in the beginning of my
12-week program, I knew I had a lot of fat to burn. So, I was very
religious about doing cardio. I would do cardio 4 times a week minimum,
for 20 minutes each time. The favorite was the treadmill - simple
running. Then went on to the weight training. Occasionally I would ride
the stationary bike to get a break from the regular routine. I did not
take a lot of “cheat”meals during the contest, because to me it was
difficult to eat things that were very bad for me, and then have to turn
around and take them away." Mary's comments are a bit different from the
profile in Muscle Media, where her workouts are described exactly as in
Body-for-LIFE. But it's fairly clear that she did both aerobics and
weight training at least 4 times each per week. Given that, I'm still
not certain how intense those aerobics were (I'll edit this if I find
out more). Regularly doubling up on the high-intensity workouts can lead
to muscle loss, and I don't advise it. Most people would be too
wiped out to do it consistently. Also, as I noted in Porter's section
above, if you're doing extra, moderate cardio within a few hours of a
weight session, it is generally better to do the weight training
first. Cardio depletes muscle glycogen and results in earlier muscle
fatigue, which makes the weight training less effective. In any event,
it's clear that Mary got great results from "tweaking" her activity
higher, particularly in terms of fat loss.
Allen Beiber: "My resistance training was 45 minutes to an
hour, 3 to 4 days a week. My cardio - the first four weeks was 20
minutes, 5 days a week. The second four weeks I increased it to 40
minutes. And the last 4 weeks I stayed at 40 minutes 3 days a week."
Allen spent 13 years being over 100 pounds overweight, so he needed a
significant amount of fat loss, which required more than one 12-week
Challenge. Regarding fat loss, he advises "I would suggest that you
watch your nutrition program very closely, increase the duration of the
cardio solution, and maybe add another day of cardio. I would also
suggest flexing each muscle group after the final exercise, as a way to
get even harder, or more toned. I ate 3 Myoplex shakes and 3 meals.
Don't be obsessed with the scale. Measure yourself, or use bodyfat -
it's a much more accurate gauge of fitness."
Drew Avery: Trained with free weights 3-4 days a week for
about one hour per workout. Drew separated his program into two parts,
emphasizing muscle gain in the first half and a fat cutting in the
second half. He increased his aerobics from 20 minutes four days a week
at the beginning to 50 minutes, five days per week in the final week
before his photo shoot.
Everett Herbert: Trained with free weights four days a week
for about an hour. Everett used machines and free weights, typically
doing 3-4 sets of 2-3 exercises per body part, and working each body
part approximately once every 5 days. He did aerobics first thing in the
morning for about 40 minutes, 4 days per week.
In the Encyclopedia of Bodybuilding, Arnold Schwarzenegger
notes that he does about 30 minutes of aerobic activity about 4-5 days a
week, and advises about 45 minutes 4-5 days a week for individuals
targeting fat loss. Shawn Phillips (Bill's brother) notes "During
some phases, I may spend as much as 10 hours a week doing cardio while
most often I invest about three to five hours a week." Much of Shawn's
cardio is a recreational, low-to-moderate intensity, rather than a
high-intensity, all-out effort.
Notice the distinction we're making here: any tweaking should be done
by adding moderate activity (certainly no higher than level 8, if
you want to get that specific). Here's what Bill Phillips says:
"There are a lot people following the Body-for-LIFE program that are
involved in vigorous recreational activities like skiing, tennis, inline
skating, etc... What I would suggest is that you enjoy those activities
AND still do the exact amount of exercise outlined in the Body-for-LIFE
program. I think most of the recreational activities that people
participate in are not as intense as the exercise outlined in the
Body-for-LIFE system and therefore will not interfere with recovery.
Typically, 'active rest' enhances recovery and stimulates the mind."
So again, don't add more high intensity training than the
program advises, but additional aerobic tweaking can be helpful if you
want to accelerate your fat loss results. Just be sure that you don't
compensate for the extra aerobics by significantly increasing your
calories. And also make sure that your sleep is sufficient.
Want to know the single best tweak you can do? Here it is:
write down three things: your goals, your reasons for wanting
them, and a statement about moving forward: "Tomorrow, and every day, I
will wake up leaner, stronger, and more muscular. I will have a more
chiseled jaw, more well defined abs, (whatever motivates you). Today,
I will do everything it takes to achieve that goal." Sign
your name to it, MAKE yourself BELIEVE it, read it every day, and follow
through relentlessly. It may sound goofy at first, but DO IT. If you're
going to change on the outside, you've got to first change your
mental image of who you are. You'll be amazed.
As Bill suggests, make up a game you can win. Plan your
workouts, plan your meals, and then follow through. Striving to hit a
great high point in today's workout is a game you can win. Following
your nutrition program today is a game you can win. Focus on progress.
The perfection will come on its own. If you make the mistake of
constantly comparing yourself to the "after" pictures of Champions, you
run the risk of giving up too easily. Just focus on "doing it" and don't
give up. The results will follow.
Remember also that the difference between being thrilled with the way
you look and being totally dejected can often be just a few percent in
body fat. Don't give up easily!!
A 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. Darn). Unlike the Physique Transformation Champions, Clark is an
experienced fitness model who gained weight for a series of
transformation photos over 12 weeks. Those extra few pounds make a
significant difference in definition. Though he shaved and stood up
straighter, even his 4-week photo must have made him think "Gee,
I'd better get tootin' here - I'm under contract to lose this in 8 more
weeks." I suspect that it takes between 6 and 8 weeks to see enough
changes to stop the second guessing. Most likely, the areas that always
looked "too fat" will still look "too fat" for a little while, even if
you're making incredible progress. If it took you years to get into this
condition, at least give the program at least 12 weeks of solid
discipline. I guarantee you'll be glad you did.
Bill Phillips has studied the transformations of tens of thousands of
people, and it's clear that he knows what works. There's no need to
overtrain, or to try to reinvent the wheel. Nothing in Bill's program is
there by accident. So stick to it. I also hope that the information on
this page, and on my main
fitness page will help you to reach your goal. To use Bill's words,
it's one of my ways of "creating value for others." I know that you'll
find ways to do the same thing for people in your own life.
John P. Hussman, Ph.D., MSEd.
All contents copyright 2001. Personal copies and direct internet
links to this site are encouraged. Brief quotations which include
attribution and a link to this website are authorized for noncommercial
use. All other rights reserved and actively enforced. Extensive,
unauthorized reproductions constitute a violation of copyright law and
theft of intellectual property.
*This site is NOT
affiliated with Bill Phillips' site
Body-for-LIFE.com or with
EAS.com. This is my own personal attempt to help others in their
journey for a healthier lifestyle.*