I'm in that rare position of needing to gain weight. I'm a 35 year old male, 5'10" tall, and before going on the Body for Life program, weighed only 138 pounds. My (then) wife, who was overweight, went on the program with me. She is 5'4" tall, and at the time weighed 160. After 12 weeks, I gained 10 pounds, and she lost 12. We were both thrilled with the results we got in that short amount of time. Because I was trying to gain weight, I was also taking a lot of supplements and protein powder, which ended up being a little expensive.

Here's how the program basically works:

Bill Phillips' philosophy is simple - a body with muscle will burn fat even while idle. Diet plays half the role, exercise plays the other half. Rather than eat 3 big meals a day, you eat 6 smaller meals a day. You exercise 6 days a week - 3 of those days you lift weights, the other three you do cardio exercises. Here is a typical week's routine:
Mon: Weights (Upper Body) Tues: Cardio Wed: weights (Lower Body) Thurs: Cardio Fri: Weights (Upper Body) Sat: Cardio Sun: off. Then on Monday you do weights again, and start with Lower Body, and continue as above. The exercise program is intense while you do it, but you only exercise for no more than one hour. Cardio is only done for about 20 minutes. The book shows you which exercises to do for each body part, and shows you how to do them correctly. I stopped doing the regular cardio workouts, because I seemed to be burning off what little weight I was gaining. Once I stopped the cardio, I gained muscle weight much faster.

There are specific ways given on how to lift weights. Phillips explains his reasoning behind his method, and it makes sense when you think about it. I followed it pretty much to the letter, and it really worked for me.

The book also devotes a lot of pages to diet. Sample recipes are given, as well as suggestions for entire menus. Phillips explains in a down-to-earth style why his system works. There are tons of testimonials and inspiring before & after pictures. Yes, the pictures are from the people who have had the most dramatic results, but they are still inspiring. There is also a website where people can chat about their experiences, get further questions answered, and other just general advice.

As with any program, you have to stick with it. I lapsed for several months, then recently started back up again. I've gained a total of 17 pounds from when I first started. I look better, feel better, and am excited to continue. The program changes your attitudes about yourself, and it also changes your attitudes on how you view life.

*Note on approximate monthly cost below: This is for the protein powder and supplements that I take. It does not include the health club membership.


Recommended: Yes

Approximate Monthly Cost (US$) 50
Food Variety Restrictions A somewhat varied menu
Restrictiveness of Portions Satisfying