My husband and I have always been active and conscious about our health. We have tried several methods of exercise and/or what we thought was ‘eating right.’ Last year, after our son was born, I was surfing the Internet and came across a link for a ‘Free Exercise Video.’ Since I had packed on almost 50 pounds with my pregnancy, rounding out at 195 (pun intended!) and only 25 of it had come off, I was in desperate need of an exercise tape!!!! My Hubby had been working out regularly with a program that was obviously NOT working!

This review is a brief summary of the exercise/nutrition plan followed by our own personal results. I started to include a break down of the chapters in the Body-for-LIFE book, however, I found that information was more appropriate under the category Arts & Entertainment/Books/Body for Life - http://workingfamily.epinions.com/content_28960067204

The Program
Basically, for the next 12 weeks, eat 6 times per day consisting of a ‘portion’ of quality protein and a ‘portion’ of quality carbohydrates. A ‘portion’ is as individual as the person and is generally the size of ones’ fist. For exercise, perform cardio exercise 20 minutes three days per week and weight lifting exercises the other three days, alternating cardio one day, weights the next. During your weight lifting session, only concentrate on upper or lower body. Supplements are only required if you enter the EAS Challenge.


Food
Lean meats, vegetables and carbohydrates (wheat bread, pasta, sweet potatoes). Get creative. Experiment with herbs and spices. The recipes and list of foods in the book are basic. The Body-for-LIFE website has recipes. Plan one day a week to cook for the whole week; store in disposable food containers – that way, no excuses. The food is already prepared and ready to eat.

Here is a meal plan for one day:

7 A.M. – egg white and oatmeal pancake, Tbsp. Sugar free fruit, 2 cups water.
10 A.M. – meal replacement shake or fat free yogurt/cottage cheese, 2 cups water.
12:30 P.M. – grilled chicken breast, spinach pasta, tossed with olive oil, garlic, and tomatoes. 2 cups water.
3:00 P.M. – meal replacement shake or steak burrito (wheat tortilla, lean steak, ff cheddar cheese, ff sour cream, salsa) and 2 cups of water!
5:30 P.M. – grilled salmon, steamed zucchini, baked sweet potato, 2 cups water.
8:30 P.M. – meal replacement shake or a low glycemic carb like a pear with some cottage cheese or egg whites.

Exercise

An example of the exercise schedule by day is:
Monday : 20 minutes exercise bike
Tuesday: Upper body workout
Wednesday: 20 minutes exercise bike
Thursday: Lower body workout
Friday: 20 minutes on the elliptical machine
Saturday: Upper body workout
Sunday: Free Day – NO WORKOUT! Eat pizza, ice cream, chocolate, BEER! You name it, you can eat it!

For Upper body:
Chest, back, shoulders, triceps, and biceps – 2 different exercises for each muscle group.

For Lower body:
Quadriceps, hamstrings, calves. Abs are done on this day, too. – 2 different exercises per muscle group.

Weight lifting is performed with 5 sets of increasing weight/intensity while decreasing reps, with a 1 minute rest in between sets, followed by a ‘power set’ of a different type of exercise working the same muscle. For example: Leg Extensions.
Rep sequence is 12 reps at 55 pounds, 10 reps at 60 pounds, 8 reps at 70 pounds, 6 reps at 80 pounds, 12 reps at 65 pounds. Immediately following that last set of 12, do another quadriceps exercise such as dumbbell squats, 12 reps at 30 pounds. This same sequence is followed for all muscle groups.

Does it Work?
You are thinking “NO WAY!” I can hear it! For anything to in life to be successful, one must work very hard. If a healthy body was easy, everyone would look like Mr./Mrs. Universe. For this program, like any other diet, it takes work, dedication, discipline, determination, will power, and most of all, desire to change. Yes, it is hard to change whether it’s your mind or body. Yes, it does take some effort to fit in the exercising. Yes, it is hard, but the end result is so worth the effort!

There is an adjustment period where your body does go through what I call a ‘junk detox.’ The first 3 weeks are the worst. You hurt everywhere, you are either stuffed, starving, or sneaking food. The first 3 free days are total pig out sessions!

How do I Know
Do I look like one of the before/after photos; maybe. My husband and I did the Challenge and we placed in the top 2000 Finishers for the year 2000. I went from 38% body fat to 25%, a size 14 to a size 8, 165 pounds to 131. I can’t remember my husband’s stats, but you can visit us at http://wedidthechallenge.faithweb.com/ (no www). I've posted our BEFORE AND AFTER PHOTOS (yikes!), FAQ's, supplement resources, and tips. To get to this page, you can copy and paste the URL or go to my epinions profile and at the bottom of the page there is a category called 'favorite web sites' you can click on.

Yes, I did have some ‘weak moments’ where I snuck a chocolate bar. Yes, I did miss a couple of workouts. Yes, it was grueling. Yes, I did get bored with the exercises until I discovered there were other machines in the gym. Yes, I did feel like giving up. In retrospect, could I have worked harder? Probably. I still have some jiggly-wiggly on my thighs and arms, but I feel better – which is so much more important. For a year now, we both have stuck to the program; it has become a way of life. I have made it my personal mission to help inspire other people, too.

Personally, from me to you, this program has changed the very person I am inside. Setting a goal and following it through to the end, despite wanting to quit, is an amazing feeling in itself. I am more confident, tolerant, accepting, happy, our relationship is better, and I look pretty darn good, too! Food is no longer recreation, it is fuel for our bodies. I’m not saying we eat perfect. I like the occasional cheesecake or margarita – but it doesn’t really taste that good anymore.

Bottom Line
I recommend this book as a simple, beginning reference for anyone who has been on the diet yo-yo. This book is not intended for the ‘gym-rat’ who is already ‘big and buff.’ The book is easy to read, but the plan is anything but simple. Seek out additional resources for exercise variety, or visit the Body-for-LIFE website. Get creative and experiment with your food. Don’t live on chicken and brown rice!!! (ick!) If we can do this, you can, too!! (oh, and see your doctor first!)

Thanks so much for stopping by! Have a great day!

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Recommended: Yes

Approximate Monthly Cost (US$) 16.99
Food Variety Restrictions A wide variety of allowed foods
Restrictiveness of Portions Satisfying