
Workout for Wishes LIVE with Bill Phillips

Don’t settle for a body you don’t like and a life you don’t love!
From: Bill Phillips
October 27, 2016
Are you happy with the way your body looks and feels?
Are you worried about the direction of your health?
Did you know that more than two thousand people in America will die of a heart attack today? And did you know more women than men die of a heart attack?
Do you almost feel trapped in a body that hurts and a body that you can’t seem to get control of?
For more than 30 years I have helped people from all walks of life transform… to change their body, to change their life. I have been out of shape myself and I know it can happen to anyone. But I also KNOW you don’t have to give up or give in to poor health.
You don’t have to settle for a body you don’t like and a life you don’t love!
You CAN Transform your health and fitness and you can rebuild and renew your LIFE. It happens one day at a time. Here are the 6 Key steps I help people learn and implement through my LIVE Video Coaching Program:
1) Exercise most days. Lift weights. Do interval aerobics. A half hour a day with intense effort is better than longer workouts with low effort. My methods are safe, sustainable, effective and efficient. Consistency and intensity are the keys that make workouts work.
2) Plan your meals ahead of time and follow your plan. You can’t go wrong with eating a balance of healthy foods, smaller meals more frequently throughout the day and an occasional off day or free day gives flexibility and practicality which are key for long-term results. Take vitamins and supplement with quality proteins if you can’t get in enough healthy whole-food meals each day.
3) Connect with a support group to give and receive encouragement and accountability. Transformation is a Team sport so to speak. Connect with a community of other people who are also trying to make healthy changes and you more than double your results in the short and long term.
4) Think it through! We get out of shape by not paying attention to what we are doing. We get in shape by taking the opposite approach which is to pay attention to our health! Don’t take your eyes off the road! Take a few minutes each evening to review how you did that day, give yourself feedback, make note of several things you did right that day and identify one thing you can do even better the following day. THINK, plan, prepare as a daily habit.
5) MINDSET is key! Set your mind in the right direction–cultivate a positive, healthy mindset by seeing your progress as success. Heck just making an effort to improve your health is success! Be proud of even trying because most people don’t! Success must be measured by the completion of key daily action steps and not just by the scale. Measure your success by what you have accomplished, not by what you haven’t. Focus on progress, not perfection! Progress = Success.
6) Develop a long-term Vision for your Health (your vision is guided by your values). Set mid and short term, measurable, specific GOALS which are aligned with your Vision and Values… goals can be behavior or performance based (I Will Workout at least 60 times over the next 12 weeks) as well as result based (I Will be 30 lbs. Lighter within 6 months). Use your goals to answer the question, “What can I do between now and this time tomorrow to take a step in the direction of my goals and vision?” Remember that human beings are motivated by the prize more than the penalty… reward yourself in some personally meaningful way for the achievement of goals and you will get inspiration to set new goals and work to achieve them too. Momentum is a powerful force.
You CAN Change — There is Living Proof
I have seen so many people lose fat and gain muscle, transform their health, and change their lives over the long term with the approach I just described. Now, is that the only way? No. There is more than one right way. But when you decide to change your health and improve your life, how many proven effective ways do you need? One! So pick one that works and stick with it for goodness sake!
Accept the fact that you CAN change; YOU have the ability; and with that ability comes the RESPONSIBILITY. It is up to YOU to own that responsibility. No one is going to do this for you. You are the one your new body and life is waiting on! Make the decision to transform and doors will start opening for you!
When you change your health and life for the better you inspire others to do it too. Your change makes a difference. And Lord don’t we need it now in this country more than ever before! You can change the world around you by changing yourself. It’s true. And with the right method, it is pretty simple… I didn’t say EASY, I said simple.
++ Join my LIVE video workout club and I will be your personal trainer and nutrition coach for 28 straight days. I will show you exactly what exercises to do and I will do them with you, LIVE. I will show you the right foods and meals to eat, everyday. No guess work! You will lose fat, gain muscle strength and energy. You will transform your health and develop the key habits you need to be successful in the long term.
I CAN HELP YOU SUCCEED!! Learn more and sign up with me today: www.BillPhillipsLIVE.com
The deadline to enroll is 5:00 pm MT on October 28th, 2016.
Don’t Believe This Lie Going Around about Exercise
I have been teaching people the benefits of weight lifting and of intense interval aerobics for more than 20 years. Six million Body-for-LIFE books were picked up by readers around the world and many of them put my quick, effective workouts to work with good results.
Now even though I am an advocate for interval workouts, I find the attached article absurd and borderline offensive. In the write up, a person who claims to be an expert on fitness, makes the claim that ‘cardio’ causes cancer, heart attacks, and increases in bodyfat.
The FACTS clearly show (facts backed up by thousands of published studies) that virtually ANY exercise is better than no exercise. Brisk walking, jogging, swimming, can all be safe forms of cardio-vascular and cardio-respiratory exercise. I want everyone to enjoy the benefits of physical activity–it is the best medicine there is for living longer and living better.
One meta-analysis published in the Journal of Cardiovascular Rehab looked at 33 studies with 883,372 total test subjects… researches determined that people who do cardiovascular exercise (‘cardio’) live much longer than people who don’t. “All-cause mortality was reduced 33%.”
If the topic is ‘over-training’ or doing extreme amounts of exercise, you can do that with weights, with intervals, or excessive jogging or running. Over-training is NOT the same as ‘cardio.’
Just because I am a lifter and sprinter, I would NEVER claim that it is ‘my way or the highway.’ Minute for minute, my intense workouts probably give you the best return on your investment of time in the gym… but that does not mean there aren’t many other healthy ways to get active! If you’ve read the attached article or heard other so-called experts claim that cardio causes obesity, cancer, illness, don’t believe it!! Common sense and science tell us this writer is dead wrong!
Click Here to Read The Controversial Article Titled, “Does Cardio Make You Fat?”
A New Look at Bill Phillips’ Lower Body Workout
Lifting free-weight dumbbells is an incredibly effective and efficient way to work the major muscles of your body. The lower body workout I teach at my Transformation Center is all done with dumbbells. The exercises which make up this routine blast the quadriceps, hamstrings, glutes, and calves. When we use the proper form it also strengthens the core, improves flexibility and builds stabilizer muscles which support the knees, ankles, and hips. This lower body workout includes three variations of squats — it is absolutely the best exercise for lower body work and it also is incredibly good for calorie burning and cardiovascular health improvements. This workout is the exact approach that I have followed to rebuild my leg muscles after a brutal injury I suffered a few years ago. This workout works and it’s simple (not easy) to do.

I used this Lower Body Workout to rebuild my leg muscles, at age 50, after an injury which ruptured the quadriceps tendons on both legs.
With this ‘5-25 Intense Interval Strength Training’ workout I can stick with the same weight for all 5 sets (as opposed to ‘pyramiding’ or increasing weight for each set as we did with Body-for-LIFE). The way 5-25 is designed we reach ‘progressive resistance overload’ (needed for positive muscle adaptations) through fatiguing the muscles more with each set. By your 5th set of 10 reps for each muscle group your muscles will be thoroughly cooked, and that is good!
Lower Body Workout
1. Dumbbell Squats — 10 Reps 2. Straight-Leg Deadlift — 10 Reps 3. Dumbbell Sumo Squats — 10 Reps 4. Standing Dumbbell Calf Raises — 10 Reps 5. Narrow Stance Dumbbell Front Squat — 10 Reps Complete all 5 exercises, 10 reps of each, with no rest between. After you’ve completed all 5 exercises, rest 2 minutes and then repeat the cycle. Aim for the completion of 5 times through the cycle in approximately 25 minutes. ++This workout can be done with a number of different exercise combinations. For example: 10 reps of barbell squats, followed by 10 reps on the leg extension machine, 10 reps of leg curls, 10 seated calf raises, and 10 reps on the leg press machine. There are many different combinations we can put together to get an excellent high intensity strength training workout for the lower body. ++Never sacrifice good form to lift more weight. Doing the exercises with proper form and lifting the weights slowly and under control is even more important for those of us over 40. The great results from working out consistently come over time. Injuries are setbacks that throw us off track. Good form is one of the keys to keeping your exercise program going and producing great results.
Dumbbell Squats
Starting Position: Hold two dumbbells at your sides, with your palms facing in. Stand with your feet shoulder width apart. The Exercise: While keeping your chin up, bend your legs at the knees and lower your hips until your thighs are parallel with the floor. Then, pushing from your heels, lift yourself back up to the starting position. Breathe out on exertion. Take your time — go lower and slower to fully work the leg muscles.
Straight-Leg Deadlift
Starting Position: Stand up straight, with your feet shoulder width apart and a dumbbell in each hand, your palms facing towards the front of your legs. This is a terrific exercise for the hamstrings, and it helps strengthen the lower back. The Exercise: Bend forward at your hips, and slowly lower the dumbbells in front of you, keeping the weights very close to your legs, until the weights almost tough the floor. Then, while concentrating on the muscles in the back of your legs, raise your upper body and the weights to the starting position. Roll your shoulders back, keep your chin up, take a deep breath and then repeat the exercise.
Dumbbell Sumo Squat
Starting Position: Hold a single dumbbell or ‘kettle bell’ in front of you. Your feet should be pointed out diagonally at about a 45 degree angle. Stand with your feet double shoulder width apart. The Exercise: While keeping your shoulders, back, and head upright, bend your legs at the knees and lower your hips until your thighs are parallel with the floor. Then, pushing from your heels, lift yourself back up to the starting position. Keep your back as straight as possible throughout this exercise.
Standing Dumbbell Calf Raises
Starting Position: Start by holding a dumbbell in each hand, with your palms facing the sides of your hips. Stand with your feet half shoulder width apart. Keep your feet parallel with each other. The Exercise: Keeping your legs straight, raise up on the ball of your feet. When you get to the top hold it for a count of one, then slowly lower to the starting position.
Narrow Stance Dumbbell Front Squat
Starting Position: Hold two dumbbells at your sides, with your palms facing in. Stand with your feet half shoulder width apart. The narrow stance will make the quadriceps muscle groups work even harder than regular squats. The Exercise: While keeping your shoulders, back, and head upright, bend your legs at the knees and lower your hips until your thighs are parallel with the floor. Then, pushing from your heels, lift yourself back up to the starting position. Keep your back as straight as possible throughout this exercise. Breathe out on exertion.
NEW – Natural Growth Hormone Supplement, GH10x
NEW GH10x: Scientific-Research Based Supplement + Workout for Building Muscle, Burning Fat
Produced by the pituitary gland, growth hormone supports health in a variety of ways and plays a key role in lipolysis (fat burning) and the anabolic process of muscle building. Unfortunately, research shows that as we age, growth hormone levels diminish. For those of us 40 and over, this can be one of the factors that lead to weight gain, reduced energy, and muscle loss.
Prescription growth hormone (GH) medicine has been touted by some anti-aging experts as a kind of fountain of youth. Celebrities and world champion athletes have paid over $20,000 per year to receive GH injections. What many of them don’t know is that there is a much safer, natural, economical way to boost GH and receive the anti-aging as well as fitness benefits.
The American Journal of Clinical Nutrition has shown that taking safe dosages of key amino acids (building blocks of protein) can significantly increase growth hormone levels. Additional research shows that a specific method of exercise training adds to the supplement effects – producing a huge boost in natural growth hormone secretion. When it comes to GH the body is its own best pharmacy. With specific nutritional supplementation and exercise, we have a safe, practical way to enjoy the benefits of increased growth hormone without any of the side effects of prescription GH medicines.
GH10x is an all-new, scientifically designed, nutraceutical – a natural supplement with safe, medicinal like effects. I highly recommend this supplement for people over 40 who have already made a commitment to eating healthy and exercising intensely (GH10x will not work for people who do not exercise).
Use 2 servings of GH10x per day and follow the recommended workout and you will increase your natural growth hormone levels by up to 10 times, allowing you to lose more bodyfat, build more muscle, increase energy and prolong healthy lifespan.
GH10x will be available in our online store beginning in September 2014!
The 25-Minute Workout Which Burns Fat for 40 Hours!
Why Does High-Intensity-Interval-Training work so much better than old-fashioned cardio?
Forget about how many calories the cardio machines tell you that you are burning from your workout. The real measure of the exercise benefit is in how many calories your body burns AFTER the training is done!
In this chart, you see the results of a scientific study which measured the energy expenditure (calorie burning) during and after a HIIT workout vs. a regular effort workout (like jogging at a steady pace).
HIIT causes your body to burn more calories for 40 Hours After your workout. HIIT has been shown to help people lose twice as much bodyfat over 6 weeks of training (twice as much as people who did longer but average intensity workouts).
It was 15 years ago that I wrote Body-for-LIFE and taught people the ‘High-Point Training Method’ which is a form of HIIT. Today, more than a thousand scientific studies show it works best. Back then there were only a handful of studies and my suggestions of 20 to 30-minute workouts was criticized by the less informed ‘experts.’
HIIT is the BEST workout method for burning fat and also for improving heart health… and c’mon… EVERYONE can make time for 5-25 HIIT workouts!!
+++ See my specific High-Intensity-Interval Strength Training Workout video by clicking the link here: Bill Phillips 5-25 Upper Body Strength Training Workout
Knowing What to do is Not Enough…
Knowing What to do is Not Enough… Doing What You Know is the Key!
Over the past two decades, I’ve had the privilege of helping thousands of people transform their bodies and lives. I love it when they succeed. But as numerous as the success stories are, I’m repeatedly reminded of the fact that there are still far too many people who have yet to discover their true health potential.
Many of them know how to exercise. Some know how to eat right, too. In fact, this vast and ever-expanding population of people who have yet to successfully transform even includes doctors and professors who all know the human body.
What these people are missing is the ability to apply knowledge. Without that skill, it doesn’t matter how much you know, you’ll be stranded at the edge of an infinity chasm I call the abyss.
Until you discover how to cross to abyss, you will struggle. You will have setbacks. And you may even begin to lose hope.
However, those who do cross the abyss — those who know and do — enjoy not only tremendous changes in the way they look and feel — they move forward in most all areas of their lives.
So how do you take that leap and join those on the other side who are truly LIVING life, not merely surviving it? Well, that’s what I’m about to share with you. But before I do, we need to have a little “heart-to-heart talk.” You see, as you may have already noticed, transformation is about much more than physical fitness, it’s about life.
I’ve discovered that any discussion of the correct way to get in shape and stay in shape is, in actuality, a discussion of how you’ve lived your life up to this point and how you will live it in the future.
Therefore, to help you make the dramatic changes in your body and life, which you do have the potential to make, I’m going to have to ask you some very personal questions. And you’re going to have to look inside — deep inside — for the honest answers. This, in and of itself, is a challenge, but it is very important.
You see, the dramatic transformations started with honest reflection and self responsibility. Not with merely buying some home exercise gadget, nor on stocking up on the latest “miracle pill.” Superficial approaches like that never truly work.
Real transformation always starts on the inside. And that’s where you’re going to have to find the answer to this first question:
Have you made the decision to change?
Most people I ask tell me they’ve made this decision. But how many people have truly decided to change? Very few. Why? Because there’s a big difference between deciding something and having purposeful reasons to actually do it.
When you make a decision to change and you know your reasons, you will harness the force — the desire to make something happen. So now I ask:
What are your reasons for making the decision to transform?
You see, it’s one thing to say you’ve decided to lose 30 pounds of fat and get in shape. It’s a whole other thing to have your doctor tell you that you’ll be dead in a year and never see your children’s children if you don’t lose 30 pounds, pronto.
I know that you know deep down inside you have a number of reasons for deciding to change. I can’t tell you exactly what they are, but I can tell you they are there.
Here is a question that will begin to help you find your reasons:
When you look at yourself, do you honestly like what you see?
It’s important to really look. Since we all “see” ourselves every day, we often don’t notice if we’re slipping. If we’re not careful, before long, the image we have of ourselves in our minds will not be in sync with reality.
I suggest taking a photo of your body, standing relatively relaxed with your arms at your sides, in a pair of shorts or a swimsuit. Get that photo developed and look at it.
Here are a few more questions that will help you identify your reasons:
How do you feel deep down inside?
How do you feel about yourself?
Are you taking proper care of you?
Are you confident, energetic, and strong?
What are the pros and cons of continuing in the direction you’re going?
Would you like to enjoy this summer in a lean, healthy, new body?
When you answer these questions, your reasons for making the decision to transform will start to become clear. When they do, write them down on a piece of paper, and read what you’ve written first thing in the morning and again at night before you go to sleep. Do this every day throughout your transformation. These reasons will remain your guiding light, your beacon, during the journey you have now decided to begin.
++ Once you’ve made the decision to change, and you’ve identified your motivating reasons, you’ve taken a big step in the right direction. Now, if you haven’t already, please consider entering my $10,000 Back-on-Track Challenge 2014! Click Here to sign up for FREE and you’ll receive my weekly reports that reveal the keys to result-producing exercise, fat-burning meal plans, the power mindset, and more! When you sign up for the challenge you’ll also receive a special invitation to join our online community support group where you can connect with good people from around the world who are also crossing the abyss — putting what they know into action to make incredible changes in their bodies and lives!
Momentum is the Energy You Need!
Success Tip from Bill Phillips
Keep the momentum going and the energy flowing!
Let’s talk a little basic physics — getting an object at rest to begin moving requires far more energy than it does to keep it moving. Think of a rocket: 90% of the energy is spent on the initial thrust — on getting the blasted thing into the air. The remaining 10% is all that’s needed to keep it going. In a way, the same applies to transforming our bodies — it’s the act of getting started that is, by far, the most challenging stage of the process.
If you are moving ahead right now and have that advantage of MOMENTUM, please keep it going! You are in a position to make an extraordinary transformation. But, if you were to stop now, you would lose all that momentum and you would have to start all over again. I don’t want you to have to go through that, and I know you don’t either. So please, hang in there! Keep the momentum going and the energy flowing!
You can’t be both a Before and After Picture at the Same Time
SUCCESS TIP FROM BILL PHILLIPS
To transform your body and life, you have to want to change more than you want to stay the same.
One of the interesting contradictions of life is that we want to change, and yet at some level, we want to stay the same. But you can’t do both. Clearly, you can’t be a before photo and an after photo at the same time. Every single success story I have seen is created by the person wanting to change more than they wanted to stay the same. Sometimes people were absolutely at the end of their ropes — their health failing, their relationships suffering, their lives falling apart. Other times, people wanted to change because they knew that their lives could be even better.
Inspiration or desperation — whatever your reasons are for wanting to change, please don’t lose sight of them! If at some point during the 12 weeks you think of quitting, carefully read the reasons why you began… that can keep you going strong!