Body for Life on Amazon
I see lots of threads in ATOT about fad diets, lifting weights, and, of course, the general "I want to get in shape".
This is a simple and inexpensive book that clearly spells out good exercise and eating habits for getting into fantastic shape and keeping in fantastic shape. You can read through the whole book in a few hours...
It is written by the owner of EAS so it has a few sales pitches for their supplements (please disregard these as there are cheaper and better protein powders, etc. to be had from other companies).
But the dietary and exercise suggestions are extremely scientifically sound and proven and easy to follow:
The basics are as follows:
- lift 3 days week (M/W/F, for instance) switching between days of upper body and lower body... the lifting guidance is pretty good for a beginning weight lifter too.
- 20 minutes interval training cardio 3 days a week (T/Th/Sat)
-consume 6 smaller meals a day rather then 3 big meals ( you eat the same amount in a given day but space it more evenly throughout the day... helps keep the metabolism up and burnin'). Additional Midnight sacking is allowed and even encouraged if you are hungry...as long as it is healthy.
-try to get some protein in every meal. Ideally keep protein and carbs more or less balanced in every meal.
- Do NOT exclude fat from your diet. Eat healthy forms of fat. Essential fatty acids, medium chain triglycerides, vege oil, etc.
- drink at least 64 ounces of water/liquid a day
- multivitamin
- one day a week (Sun ?), eat whatever you want, whenever you want, and however much you want.
The book goes into more detail, obviously, and explains why these various factors are important (much of the explanations taken from sports medicine research studies, etc. with references in some cases), and provides some suggestions for implementation.
I put my best friend on the body for life routine a couple years ago. He lost 50 lbs in 8 months and went from 35% body fat to 12%. His bench went from 210 to 315 in that same period but he hadn't lifted weights for years and is naturally a pretty strong guy. He has never looked back...still in great shape and was able to relax his routine quite a bit.
There is probably also a BFL website but I'm not sure.
Anyhow... the book is worth checking out.
Hope some folks find this info useful.
I see lots of threads in ATOT about fad diets, lifting weights, and, of course, the general "I want to get in shape".
This is a simple and inexpensive book that clearly spells out good exercise and eating habits for getting into fantastic shape and keeping in fantastic shape. You can read through the whole book in a few hours...
It is written by the owner of EAS so it has a few sales pitches for their supplements (please disregard these as there are cheaper and better protein powders, etc. to be had from other companies).
But the dietary and exercise suggestions are extremely scientifically sound and proven and easy to follow:
The basics are as follows:
- lift 3 days week (M/W/F, for instance) switching between days of upper body and lower body... the lifting guidance is pretty good for a beginning weight lifter too.
- 20 minutes interval training cardio 3 days a week (T/Th/Sat)
-consume 6 smaller meals a day rather then 3 big meals ( you eat the same amount in a given day but space it more evenly throughout the day... helps keep the metabolism up and burnin'). Additional Midnight sacking is allowed and even encouraged if you are hungry...as long as it is healthy.
-try to get some protein in every meal. Ideally keep protein and carbs more or less balanced in every meal.
- Do NOT exclude fat from your diet. Eat healthy forms of fat. Essential fatty acids, medium chain triglycerides, vege oil, etc.
- drink at least 64 ounces of water/liquid a day
- multivitamin
- one day a week (Sun ?), eat whatever you want, whenever you want, and however much you want.
The book goes into more detail, obviously, and explains why these various factors are important (much of the explanations taken from sports medicine research studies, etc. with references in some cases), and provides some suggestions for implementation.
I put my best friend on the body for life routine a couple years ago. He lost 50 lbs in 8 months and went from 35% body fat to 12%. His bench went from 210 to 315 in that same period but he hadn't lifted weights for years and is naturally a pretty strong guy. He has never looked back...still in great shape and was able to relax his routine quite a bit.
There is probably also a BFL website but I'm not sure.
Anyhow... the book is worth checking out.
Hope some folks find this info useful.