Bill Phillips Eating For Life Pdf Files

1. Eating For Life Bill Phillips
2. Bill Phillips Body For Life

Body for Life (BFL) is a 12-week nutrition and exercise program, and also an annual physique transformation competition. It was created by Bill Phillips, a former competitive bodybuilder and owner of EAS, a manufacturer of nutritional supplements. It has been popularized by a bestselling book of the same name.

The first annual Body for Life competition was held in 1996. (It was then called the 'EAS Grand Spokesperson Challenge'.) Entrants write about their experience of the program, and send this to EAS along with their 'before' and 'after' swimsuit photos. Prizes vary each year, but in 2005 the first prize was US$1,000,000. Since, it has gone down significantly with the last payment being US$25,000 for the past few champions. Most recent champions include 2008 Grand Champions Emily Alvers and Colby Knight.

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Body for Life makes use of principles that have been widely known in bodybuilding. Its differences are in the way it has been packaged and marketed so as to appeal to consumers and be understood by the public. It supports an extensive ancillary industry of gyms, nutritionists and personal trainers.

• 1Exercise

Exercise[edit]

The human body adapts itself to changes in nutritional intake. If the calorie intake is reduced, the body responds by slowing down its metabolism, and by burning muscle in preference to fat^{[citation needed]}. This reduces the metabolism long-term. When the diet comes to an end and normal calorie intake is restored, the individual starts to gain weight even faster than before. This is known as yo-yo dieting. Diets that focus exclusively on calorie reduction often fail in this way^{[citation needed]}.

With these concerns in mind, Body for Life addresses energy expenditure (i.e. exercise) in addition to energy input. For best results, Body for Life holds that this exercise should include weight training to build skeletal muscle and increase the metabolism over the long term. This also helps to maximise the energy expenditure and fat loss from aerobic exercise.^[1]

Body for Life's exercise program is more complicated than its diet program. It suggests exercising six days a week, normally Monday to Saturday, and alternating between weight training and aerobic exercise. The seventh day, usually Sunday, is a rest day (referred to as the 'free day', during which no exercise is done and unhealthy, normally fatty foods may be eaten). Weight training sessions alternate between exercises for the upper body and exercises for the lower body. This allows the exercised muscles enough time to recover fully before the next training session.^[1] Each fortnight follows the same pattern:

Intensity index

Body for Life uses Gunnar Borg's Rating of Perceived Exertion (known as the Borg scale) for assessing the intensity of exercise based on how hard you feel you are working. It uses the variant developed by the American College of Sports Medicine, which uses a scale of 0 to 10:

• 0 is no exertion at all.
• 2 corresponds to very light exercise. For a healthy person, this is like walking slowly at their own pace for several minutes.
• 5 on the scale is somewhat hard exercise, but it still feels OK to continue.
• 8 is very strenuous. A healthy person can still go on, but they really have to push themselves. It feels very heavy, and the person is very tired.
• 9 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.
• 10 is maximal exertion: an all-out, 100% effort.

These levels accommodate differences in fitness. An unfit individual may require a level 10 effort to walk briskly uphill, whereas for a competitive athlete this may only be a level 3 effort. Over the course of the 12-week Body for Life program an individual would get noticeably fitter, so their intensity scale needs to be adjusted over time. This is considered normal.

Body for Life uses a 'wave' pattern, periodically building up from level 5 to level 9 or 10 during an exercise session. This allows the muscles to warm up, and gives the body a chance to build up to a 'high point' of maximal exertion. Brief but intense exercise provides maximum stimulus for the body to build strength and endurance, but without the risk of overtraining.^[1]

Weight training[edit]

Exercises for upper-body muscle groups include:

• 'Pecs' (chest), e.g., bench press, pec-deck, incline flye.
• 'Lats' (upper back), e.g., pull-down, bent-over row, dumbbell pullover.
• Deltoids (shoulders), e.g., upright row, shoulder press, lateral raise.
• Triceps (rear arms), e.g., push-down, triceps kickback, bench dip.
• Biceps (front arms), e.g., biceps curl, concentration curl, hammer curl.

Exercises for lower-body muscle groups include:

• Quadriceps (front legs), e.g., squat, leg press, leg extension.
• Hamstrings (rear legs), e.g., leg curl, lunge, glute-ham raise.
• Calves e.g., standing calf raise, seated calf raise.
• 'Abs' (torso), e.g., crunch, reverse crunch, leg raise.

Most of these exercise can be performed using either dumbbells, a barbell, a Smith machine, a cable machine with adjustable pulleys or a specially-designed apparatus. Two exercises should be chosen for each muscle group. Five sets of the first exercise are performed, and then one set of the second. Weights for each set should be chosen so that the specified number of repetitions can be achieved at the specified level of intensity. For example:Weight training sessions proceed at a brisk pace, with one minute of rest between the first four sets for a muscle group, and no rest between the final two sets. The cadence for each repetition should be one second to lift the weight (while exhaling deeply), one second holding it at the top, two seconds to lower the weight (while inhaling deeply) and then one second pausing before the next repetition. Each session should be completed within about 45 minutes.^[1]

Aerobic exercise[edit]

Most forms of aerobic exercise are suitable. Common choices include walking or running (perhaps on a treadmill), cycling, swimming, or the use of a rowing machine or cross-trainer. However, exercise classes are generally not suitable, unless they are specifically designed to suit Body for Life.

Aerobic exercise sessions are limited to 20 minutes duration. They compensate for this by following the same 'wave' pattern of steadily increasing intensity just like the weight training sessions. During the first 2 minutes, intensity should be at 5. Minutes 3, 4, 5, and 6 should be at intensity levels 6, 7, 8, and 9 respectively. Minute 7 goes back down to 6 intensity level and continues the wave pattern until the 19th minute where you push intensity level to 10. The last minute is a cool down to 5 intensity. You should be completely exhausted at this point so stretch afterwards.^[1]

Phillips maintains that aerobic exercise is more effective for fat loss when done first thing in the morning, because it raises the metabolism for the remainder of the day, and because the body draws more heavily on its fat stores after fasting overnight.^[1]

Diet[edit]

Another key aspect of BFL is consuming a diet that is low enough in caloric intake to cause fat loss, while providing enough calories and protein to build muscle and cardiovascular endurance. In addition, BFL attempts to make choosing portion sizes and food as easy as possible to avoid overcomplication. The major aspects of the diet program include:

• Eating 6 smaller meals per day instead of the standard 3 large meals. BFL (along with some dietary experts) maintain that eating smaller, more frequent meals throughout the day will boost the body's metabolism, causing it to burn fat faster.
• Eating one 'portion' of carbohydrates and one 'portion' of protein at each meal. To keep determining portion sizes simple, BFL suggests that one 'portion' of carbohydrates should equal a potato or ball of rice roughly equal to the size of the person's clenched fist. Additionally, one 'portion' of protein would roughly equal a piece of meat the size of the person's palm and as thick as a deck of cards.
• Consuming vegetables with at least two meals per day.
• Taking a good multi-vitamin.
• Limiting consumption of butter, cheese, mayonnaise, alcoholic beverages, and high fat salad dressings.
• Allowance of one 'free day' each week. A free day is one day a week in which the person is allowed to make dietary choices that do not correspond with the BFL eating program. Although this should not be a day to binge eat junk food, BFL encourages people to eat whatever foods or desserts they desire on this day. According to Bill Phillips, this allows the body to avoid the Starvation response and gives the dieter a chance to avoid cheating since they know they simply have to wait until their free day to have what they crave.

Body for Life also encourages people to eat mostly lean meats like chicken, fish, and turkey, as well as tofu. Carbohydrates that are multi-grain and unrefined are also encouraged. Bill Phillips encourages people to adopt this eating program as a lifestyle, and not as a temporary diet. Although the amount of protein eaten should be enough for some people to build good muscle mass, some observe that high-protein shakes and meal bars should be consumed to increase protein intake. Not surprisingly, the program suggests consuming protein products from EAS.^[1]

See also[edit]

Body for Life books and videos[edit]

• Phillips, Bill. Body for Life: 12 Weeks to Mental and Physical Strength. HarperCollins, 1999. (ISBN0-06-019339-5)
• Phillips, Bill. Body for Life Success Journal. HarperCollins, 2002. (ISBN0-06-051559-7)
• Phillips, Bill. Eating for Life: Your Guide to Great Health, Fat Loss and Increased Energy! High Point Media, 2003 (ISBN0-9720184-1-7)
• Body of Work. Seventh Dream Pictures, 1998. (ASIN B0001H9T72)

External links[edit]

References[edit]

1. ^ ^abcdefgPhillips, Bill (1999). Body for Life: 12 Weeks to Mental and Physical Strength. Harper Collins. ISBN0-06-019339-5.

William Nathaniel Phillips (born September 23, 1964) is an American entrepreneur and author. He wrote Body for Life: 12 Weeks to Mental and Physical Strength with Mike D'Orso. He is also the author of Eating for Life, and is founder and former editor in chief of Muscle Media magazine and the former CEO of EAS, a performance nutritional supplement company. Other books Bill has authored are Anabolic Reference Guide,The Natural Supplement Review, and Transformation. Bill Phillips made a promotional movie called Body of Work which was filmed in Las Vegas, Nevada and chronicled the very first EAS Challenge. On June 21, 2010, Phillips latest book, 'Transformation: The Mindset You Need. The Body You Want. The Life You Deserve' was released.

• 2Career

Personal life[edit]

Born in September 1964, Phillips was raised in Golden, Colorado, where he lived with his father Bill (often referred to as BP), mother Suzanne, sister Shelly and brother Shawn. His father, William Phillips Sr., worked for the Coors Brewing Company while taking law classes at night. He reached the level of corporate analyst at Coors, then quit to open his own law practice. BP later worked for Phillips at EAS, along with other family members.^[1]

Phillips started bodybuilding in 1982, then moved to Southern California to train at Gold's GymVenice beach (known as the Mecca of bodybuilding) in 1983, remaining until 1986, a period during which Phillips admits to steroid use, at different times cycling on Deca Durabolin, Andriol, Sustanon, and other drugs that helped him grow from 185 lbs. to 215 lbs.^[2] After not succeeding as a bodybuilder, the 21-year-old Phillips moved back to Colorado where he took classes at the University of Colorado at Denver, specifically the study of exercise physiology and sports nutrition – with an emphasis on steroid chemistry.^[3] He then began his publishing career.^[3]

Career[edit]

In 1985 Mile High Publishing began with a small newsletter teaching bodybuilders how to use anabolic steroids. The newsletter was written and printed in his mother's garage.^[4] Funded with $180 he had made from mowing lawns, its original name was The Anabolic Reference Update.^[5][6] In 1991, Phillips began working with doctors and research scientists to develop performance nutrition products that could help athletes get better muscle-building and fat-burning effects from their workouts.^[7]

Muscle Media 2000 ('MM2K')[edit]

In 1992, Phillips moved out of his mother's home and changed the publication's format and its name to Muscle Media 2000 (usually referred to as 'MM2K'). The magazine used frank discussion of the underground aspects of bodybuilding such as the use of and even how-to smuggle steroids, and columns by writers such as The Steroid GuruDan Duchaine, Editor-in-ChiefTC Luoma, Charles Poliquin, Mike Mooney, and Michael Dullnig M.D. aka 'Dr. X.' ^[3][8][9]

Muscle Media 2000 debuted in March 1992 and featured bodybuilder Lee Labrada on the cover.^[10]

MET-Rx[edit]

In MM2K Phillips highly endorsed MET-Rx (a meal replacement supplement), and this relationship with readers helped it become the highest selling bodybuilding supplement ever at that time. It was later revealed however, that Phillips and the creator of MET-Rx, Dr. A. Scott Connelly, were in fact business partners, and the endorsements clever marketing.^[11] This partnership also included bodybuilders Lee Labrada and Jeff Everson. It was around this time that Phillips began working with James Bradshaw (later of SoCal Supplements).^[12] Bradshaw was convicted of dispensing human and animal steroids without prescriptions in 1986.^[13] This eventually would lead to Bradshaw serving four years in a Louisiana prison, where he educated himself on marketing.^[14] According to former Muscle Media 2000 editor-in-chief TC Luoma, it was Bradshaw who convinced Phillips to market MET-Rx heavily in the Natural Supplement Review, Phillips' supposed unbiased review of numerous bodybuilding supplements.^[15]He also had the idea for Phillips to give the Review away for free to readers of Muscle Media 2000 providing the MET-Rx with addresses of potential buyers, and a large amount of advertising. Sales of MET-Rx rose exponentially. Bradshaw and Phillips had stumbled upon a very successful method of marketing to bodybuilders, and they, and original investors Everson and Connelly, got very wealthy. Their partnership was short-lived however.^[14]

Phillips and Connelly had an agreement that distribution of MET-Rx would be controlled, and that they would not sell it to retail outlets in order to keep supply low during the period of high demand created by the advertisements in Muscle Media 2000. Connelly however, had other ideas and began selling it to mainstream distributors and department stores. Phillips believed this move lessened its appeal to bodybuilders, and destroyed the 'mystique' of the product.^[14] The two parted ways, and as part of the settlement, Phillips was legally bound not to mention the name of MET-Rx in his magazines (thereafter he would refer to it as 'the leading brand'). But by then Phillips had his eye on another venture that would eclipse MET-Rx altogether – EAS.^[14]

EAS[edit]

Phillips acquired Experimental and Applied Sciences (EAS) from founders Anthony Almada and Ed Byrd in 1996. He promoted the company's products through heavy editorial-style advertisements in MM2K and, led by flagship products like Myoplex (a meal replacement powder), the creatine supplement Phosphagen, and HMB, he eventually rose to the forefront of the nutritional supplement industry, where he remained for more than five years.

By 1995 Phillips was a multi-millionaire, and was well known in celebrity and sports circles. Athletes like José Canseco would contact Phillips for advice on steroids,^[16] and he also consulted with celebrities such as Jerry Seinfeld, John Elway, Sylvester Stallone and Demi Moore.^[17][18]

The journey across the pond promised by the album title begins with the laid-back, easy-grooving 'The Crossing,' but then becomes more adventurous with the -flavored U.K. Yet it's good to get back to basics, where snappy melodies and unique rhythmic variations are front and center. And those busier ventures were definitely a blast. Youtube music acoustic alchemy.

In 1999, Phillips sold his majority interest in EAS (though he remained on the Board of Directors for a number of years afterward) to North Castle Partners for $160 million. Phillips retained about a third of the company, which he sold in 2004 and is no longer involved with EAS.^[19]

Muscle Media[edit]

In 1997, Phillips was eager to expand his empire beyond the bodybuilding industry. MM2K changed from targeting the hardcore bodybuilder to the more mainstream exercise participant, and the July 1997 issue saw the magazine redubbed simply as Muscle Media.^[20] While Muscle Media 2000 had a distribution of 500,000 copies per issue at its peak,^[21] the change in direction alienated many traditional readers, and sales numbers reportedly declined sharply afterwards.^[22][23] Publication finally ceased in 2004 after the EAS company was sold a second time.

High Point Media[edit]

After Phillips sold his majority interest in EAS, he concentrated on his writing and on promotion of his books through his publishing company, High Point Media, as well as Value Creation, a branch of EAS.^[24][25]

Body for Life hit bookstores in 1999, and by 2003 it had sold 3.5 million copies in 24 languages.^[3] The book topped the charts in 11 different countries-including the United States, England, Japan, Australia, Greece and Finland. In 2004 USA Today named it among the Top 15 bestselling books of the past decade.^[26]

In November 2003, Eating for Life: Your Guide to Great Health, Fat Loss and Increased Energy! was released. In the book Phillips offers his plan 'to help inspire and guide even more people to improve their health and lift their quality of life to new heights.'

Eating For Life Bill Phillips

In February 2006, Phillips announced his 'Great American Transformation Experience' (GATE) with a goal to transform America's fitness from world's worst to first within 10 years.^[27]

On June 21, 2010, Phillips' latest book, Transformation: The Mindset You Need. The Body You Want. The Life You Deserve was released. A companion website, Transformation.com, that walks individuals through the transformation process was also updated. The site features a community dedicated to supporting its members' personal goals.^[28] On July 10, 2010, the book made the New York Times Best Seller list.^[29]

Transformation Center[edit]

Awards[edit]

Phillips has been honored by Paul Newman and by John F. Kennedy Jr. as one of America's most generous business leaders when EAS was honored in 1999 with a Newman's Own/George Award.^[17][30]

The United States Junior Chamber of Commerce honored Phillips in January 2000 as one of the Ten Outstanding Young Americans.^[17]

Phillips was also chosen to help carry the Olympic torch on its relay across the United States for the 2002 Winter Olympics in Salt Lake City.^[17]

Bill Phillips has donated over $5 million to the Make-A-Wish Foundation.^[31] Over the past 20 years Bill Phillips has granted over 600 wishes to kids facing life-threatening medical conditions through the Make-A-Wish Foundation. All the proceeds that would have gone to Phillips from the sale of his book Body-for-LIFE were donated to the Make-A-Wish Foundation.

Phillips was awarded with The Ernst & Young Entrepreneur of the Year Award in 1997.

On June 24, 2014, Bill Phillips was inducted into the Fitness Hall of Fame along with Jack LaLanne, Arnold Schwarzenegger and Jillian Michaels.^[32]

Books[edit]

• Anabolic Reference Guide. Mile High Publishing, 1991.
• Sports Supplement Review. Mile High Publishing, 1997.
• Body-for-LIFE: 12 Weeks to Mental and Physical Strength.HarperCollins, 1999. ISBN0-06-019339-5
• Body for Life Success Journal. HarperCollins, 2002. ISBN0-06-051559-7
• Eating for Life: Your Guide to Great Health, Fat Loss and Increased Energy! High Point Media, 2003. ISBN0-9720184-1-7
• Transformation: A Path from Physical to Spiritual Well-Being. Hay House, 2010. ISBN978-1-4019-1176-8

References[edit]

1. ^[1]Archived 2010-01-03 at the Wayback Machine Bill Phillips – Body For Life
2. ^http://www.fitnessatlantic.com/bill-philips-body-for-life.htmArchived 2010-01-03 at the Wayback Machine Fitness Atlantic.com – Bill Phillips – Body For Life
3. ^ ^abcd'Mr. Big By Nick Heil, Outside Magazine September 2003'. Archived from the original on 2010-09-26. Retrieved 2010-09-23.
4. ^Meet The Press Our TC Luoma: The man behind the Dog by Chris Shugart
5. ^Mr. Big By Nick Heil, Outside Magazine September 2003Archived 2010-12-03 at the Wayback Machine
6. ^'Bestabs.com Bill Phillips' Foreword to ABSolution by Shawn Phillips'. Archived from the original on 2006-02-08. Retrieved 2006-02-14.
7. ^BookBrowse
8. ^http://www.brinkzone.com/general-brinkzone-stuff/the-muscle-media-audio-tape-series-and-other-ramblings/ Looking Back On The Muscle Media 2000 days of Bodybuilding
9. ^https://www.nytimes.com/1996/12/21/nyregion/despite-the-dangers-of-steroids-bodybuilders-are-still-tempted.html?pagewanted=2 Despite the Dangers of Steroids, Bodybuilders Are Still Tempted
10. ^Muscle Memory – Magazine Cover Archive
11. ^Bodybuilding Success Blueprint: Top 10 Supplements By: Jerry Brainium
12. ^Pietaro, Joe (July 26, 2008). ''Muscle Media 2000′ Pulled No Punches – Almost'. Muscle Sport Magazine. Archived from the original on January 6, 2009. Retrieved July 2, 2010.
13. ^For athletes and dealers, black market steroids are risky business
14. ^ ^abcdThe History of the Supplement Industry Part II
15. ^Montana, Nelson (2002), Bodybuilding Truths, Secrets You Are Not Supposed To Know, EliteFitness, ASINB001VZ4SMY
16. ^Atomic Dog 'Roid Ball by TC
17. ^ ^abcd'Body For Life Author Bill Phillips Partners with Denver Marathon as Official Sponsor'. Archived from the original on 2010-03-30. Retrieved 2008-11-25.
18. ^Abbott Labs to buy EAS Kristi Arellano, The Denver Post, October 12, 2004
19. ^Abbott Labs to buy EAS
20. ^MM2K and EAS: An Insider's View: An interview with TC Luoma
21. ^'Mr. Big By Nick Heil, Outside Magazine September 2003'. Archived from the original on 2010-09-26. Retrieved 2010-09-23.
22. ^'Archived copy'. Archived from the original on 2014-11-30. Retrieved 2014-11-28.CS1 maint: Archived copy as title (link)
23. ^The New Testosterone by TC Luoma
24. ^http://www.ergogenics.org/231.html Abbott Labs to buy EAS Kristi Arellano, The Denver Post, October 12, 2004
25. ^EAS CHIEF TO DIRECT NEW BRANCH.(Business)
26. ^'Transformation: Body for Life' Interview with Bill Phillips
27. ^'Archived copy'. Archived from the original on 2006-04-26. Retrieved 2006-04-27.CS1 maint: Archived copy as title (link)
28. ^Gifts for the best Father's Day ever
29. ^Schuessler, Jennifer (July 18, 2010). 'Hardcover Advice'. The New York Times.
30. ^North Castle Partners, EAS Announce EquityPartnership
31. ^Hooray-for-Hollywood theme brings out the star fundraisers
32. ^[2]

Bill Phillips Body For Life

External links[edit]

• Transformation.com Bill Phillips' current website.