Inspirational News, Views, and Scientific Facts about Health and Fitness
Body-for-LIFE author Bill Phillips has a New Online Program
To lose bodyfat, gain muscle, and get your body and health in top condition, you need to follow a complete plan of action that includes exercise, nutrition, supplements, mindset and motivation. I have a new, FREE program available starting today that gives you specific instruction for each of those keys. You can learn all about this program I call BACK to FIT and sign up by visiting www.Bodybuilding.com/BillPhillips today. I hope you enjoy the Free program and instruction and I hope it helps you achieve your health and fitness goals! ~Bill Phillips
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!
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. 
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.
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.
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.
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.
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.
Bill Phillips Transformation Challenge 2015
I’m challenging YOU to stop procrastinating and start rebuilding your body and life!
I’m challenging you to get your health and fitness back on track!
If you’re at the point where you look in the mirror and honestly don’t like the body you see; if you’ve been in great shape before and would love to look and feel like that again; if deep down inside you’re anxious and concerned about the direction your health is going; if you’re sick and tired of feeling sick and tired…AND, if you’re ready to confront the situation head on, than this challenge is for you!
I’m putting up $10,000 in Cash as an incentive for those who give it their all!
Sign up for FREE to my new 2015 Challenge by clicking the link here:
Let’s take ACTION and make 2015 the healthiest year ever!
~Bill Phillips
From: Bill Phillips
October 6, 2014
Who wants to save $400 while I help you get in the best shape of your life?
Quick News: I found out just 10 minutes ago that we can still make room for one more person to attend my fitness transformation Camp this weekend here at my Center in Colorado. Camp starts Friday morning at 9:00 and we go almost all day and evening Friday and Saturday, then we wrap up at noon on Sunday (October 10, 11, 12).
Physicians come to our Camp to take their own health and fitness to the next level. Lawyers, Military Officers, Business Owners, Nurses, Professors… whole families have even attended Camp together. And our highly successful students have ranged in age from 14 to 82! You will meet some great people at Camp and have a lot of fun. But Camp is mostly about me working with you in person to teach you exactly what you need to know about working out, eating right, and how to stay motivated to achieve your most important health goals. Hundreds of people have come to my camps over the last three years and gone on to get in the best shape of their lives… they’ve lost the fat they needed to lose (from 25 to 150 lbs) and they have built up their muscles and strength.
If you are tired of living life in a body that you don’t like; a body that isn’t working right or feeling good, let me help you make a change. You can succeed and I can help. You have to decide that NOW is your time to transform. Once you make that decision, you are on your way to a new body for life. If you don’t make a decision to change, you are just going to keep on going the way you are going… you have to add a new ingredient to the mix to turn things around for you. Please don’t procrastinate – don’t take your health for granted or wait until it is too late. Decide to get healthy NOW.
I have a last minute discount of $400 off our standard price of $1,495 that I can offer if you sign up today… but remember, I can only make room for one more person at this weekend’s camp. Over a thousand people have paid $1,495 to attend my Camps over the past three years but you can lock in your opportunity, TODAY ONLY, for just $1,095. I guarantee this will be the best investment in YOU that you will ever make.
We have a couple spots open for our November 7, 8, 9 camp and I will give one person today who signs up for that camp a $400 discount too. Our Camp in December is fully booked and there are no Camps scheduled for 2015 due to a new online book and video project which is being launched at the beginning of the year. If you are serious about losing weight and getting healthy and need some real motivation, please decide now to change your life for the better. If not NOW, when?
Email me personally at Bill@Transformation.com and let me help you make today the day you decided to change your body, your health, and even your life.
Sincerely,
Bill Phillips
Bill@Transformation.com
Transformation Camp Brings Together People from All Walks of Life to Get Healthy!
This is a message especially for people who have had success with my Body-for-LIFE program in the past, but over the years, have gotten off track and drifted towards ‘before picture’ condition again.
It’s a message for people who want to get back on track but need some extra help to regain the focus, drive, and motivation it takes to succeed.
This is also a message for people who have struggled to lose weight and get fit on their own but who aren’t ready to give up yet. It’s for those who are ready to give themselves a second chance and regain the strong, energetic, confident feeling we enjoy when we lose the fat, build the muscle, and get in great shape.
If that sounds like you, I’m inviting you to join me, in person, at my Transformation Center in Golden, Colorado for a 3-day crash course and motivational rally which I call “Transformation Camp.” This exciting and life-changing event is scheduled for August 9, 10, 11.
In previous Camps, we’ve had participants come from across North America, Europe, South Africa, Australia, and even Asia to experience this inspirational, educational, and motivational weekend. People from all walks of life — doctors, lawyers, nurses, military officers, firemen, business owners, moms, merchants, and marines — have attended my Transformation Fitness Camp and gone on to make incredible changes in their bodies and lives. You can be the next one to get back on track — to breakout of the rut and truly transform your health and renew your energy for life.
We have room for just 3 more participants in our August 9, 10, 11 Camp and I am hoping you will be one of them. At camp, I’ll work with you personally to develop a nutrition, supplementation, and exercise plan that is designed just for you. I’ll help you regain your focus and empower your mindset. I’ll help you get ‘unstuck’ and back on track. Then, I’ll give you the secrets to stay on track so you can live a healthier, happier, longer life!
If you’re overweight, over age 40, and if you have a family history of heart disease, diabetes, or cancer, you can’t afford not to attend Transformation Camp — it could literally save your life. Your investment in the 3-day Transformation Camp, where you will work with me personally, is only $1,495. This includes over 20 hours of time with me and my Team and 12 weeks of ongoing support to help you stay on track and achieve breakthrough results. We provide all your healthy meals during the Camp, and you’ll be my guest for a delicious, nutritious dinner out both Friday and Saturday night. We’ll get to know each other, have a lot of fun, and also do some serious work over the weekend, both physically and mentally.
This is an investment in YOU and I guarantee you’ll be glad you stopped procrastinating, stopped waiting for ‘someday’ to get healthy again, and finally took the bull by the horns to regain control of your body and life. You CAN get back on track — NOW IS THE TIME. Don’t put it off another day; after all, it’s YOUR LIFE we’re talking about here… how much is that worth to you, your loved ones, and the people who count on you? (It’s worth a heck of a lot more than $1,495 I’ll tell you that much!)
Please, consider my sincere invitation carefully. I really mean it when I say these 3 days, where we focus just on you, your health, and your future, could absolutely change your quality and quantity of life. It’s already done that for many of our past Camp participants and I promise, it will work for you too. You just need to sign up, get here, and let me and my Team take care of you for 3 days. You will head home from Camp already transformed and renewed in your mind… from there, it’s simple… follow the specific plan of action I give you and in 12 weeks, your body will catch up.
Think about it… why wait another moment to make the decision to get back on track and feel great again? Take action now — the moment you do, you’ll already start to feel a little more healthy and a little more excited about your life. Here’s what you do: send me an email at Bill@Transformation.com and let me know YOU’RE IN — that you want to reserve one of these last 3 spots available for the August 9, 10, 11 Transformation Camp here in Golden, Colorado. Please include your phone number so we can contact you to answer any questions you might have and finalize your reservation.
It would be an honor for me to help you get back on track and transform your body and life. I look forward to meeting you in person and getting started.
Sincerely,
Bill Phillips
P.S. Please Click Here to watch the Transformation Camp video and learn more about my 3-day event. Then write to me at Bill@Transformation.com to sign up. (If by chance you can’t make it to our August 9, 10, 11 Camp, please consider joining me for our September 13, 14, 15 event.)
P.P.S. We have had several dozen physicians attend Transformation Camp and go on to transform their own health. Below the video is a special message from one of them — you will enjoy the doctor’s enthusiasm!=)
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Doctor Recommends Transformation Camp
“Friends: If you are on the fence about attending Transformation Camp, I strongly encourage you to do so. It is the single best thing I have ever spent time and money on, both for myself and for the people in my life. I made a spur of the moment decision to attend camp and have not looked back for a second. I have lost over 60 pounds, six sizes, and regained my health. My blood pressure was dangerously high; it’s now 110/75 without medication. I had daily, disabling back pain; I rarely have pain any more. Best of all, I am inspiring friends and family with my transformation to seek a way to recover their own health. I am at the lowest weight and best health since my 20’s- and I am 52 now.”
“Bill and his cast of wonderful staff gave me the tools to get my act together, get my head out of the sand (and other places), and put my mind and body to work. Thank you to all of you at T-camp for giving me the courage to do this. Please do register for camp if you are looking for a path back to health and fitness with the support of an incredible, knowledgeable, motivating team.”
Dr. Louise Thurman, MD, MPH
—-Write to Bill@Transformation.com to make your reservation now—-
Bill Phillips Fitness News 