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.

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. lbwo

Dumbbell SquatsphotocatSquatJan-7

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

DeadliftFinalFinal12-18 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

SumoFinal 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

photocatFinalCalfRaise12-18 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

finalNarrowSquatJan-7 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.

A New Look at Bill Phillips’ Upper Body Workout

At my fitness center in Golden, Colorado we have numerous exercise machines, and even though we have been open for years, they’re all virtually brand new. That’s because they’re hardly ever used. We have dozens of dumbbells and they’ve each been lifted over 10,000 times. Free weight dumbbells are a very smart choice, especially for those of us over 40 who need to be careful not to put unnecessary stress on tendons and ligaments during the workout. Dumbbells give us the leeway to find the right groove, where the muscles work hard and the connective tissue isn’t damaged in the process of getting stronger. Dumbbells also work more stabilizer muscles than machines, and you can find them at virtually any fitness center – even while traveling. My home gym is a workout bench and dumbbells.

Once you learn the basic free-weight exercises for the major muscles of the upper and lower body, you can use these for life. The whole idea that muscles need a novel stimulus to adapt has been misinterpreted over the years to think that muscles need completely different exercise. It doesn’t need variety as much as they need intensity. The adaptations are caused by overload. If you have a habit of working out in a comfort zone, you can go from one workout to the next; one set of exercises to the next and still not create any novel stimulus. The important thing is to learn how to workout hard and push yourself out of your comfort zone. In Body-for-LIFE I called this the High Point Training Technique — in a nutshell it means pushing yourself during the workout — giving it your very best effort and then reaching down deep inside and giving it even more.

Following my recommended workout will make your muscles get stronger, help you burn fat faster because your metabolism goes up (for as much as 30 to 40 hours after your workout), improve your cardio-pulmonary health, help your heart get stronger, and even give your brain more energy!

The keys to tapping into all these benefits and more is to do weight lifting in intense intervals where we work hard for a couple minutes then rest two minutes, then work, rest, work, rest, and work, rest again. We want to get our heart rate up to 90% to 95% of our estimated cardiac maximum (220 minus our age: for me that means I am aiming for about 160 heart beats per minutes at the end of my work sets–then I rest for a couple minutes until my pulse comes down to about 120).

On my 5-25 Upper Body Workout I do the 5 exercises shown in this blog. I do 10 reps of each set. I do one set right after the other, with no rest. After I complete 10 repetitions of all 5 exercises, I wait a couple minutes (this is just enough time for a training partner to go through their 5 sets if you’re working out with somebody) and then I repeat all 5 exercises for a total of 5 times.

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!

Upper Body Workout

1. Incline Dumbbell Bench Press — 10 Reps
2. Iron-Cross Raise — 10 Reps
3. Dumbbell Rowing — 10 Reps
4. Standing Dumbbell Curls — 10 Reps
5. Dumbbell Triceps Extension — 10 Reps

+ This upper body workout can be done with alternate exercises for each muscle group. For example: barbell bench press, followed by dumbbell shoulder press, then wide grip lat pull downs, preacher bicep curls, triceps push downs. At my Transformation Center I like to teach people how to do the whole routine with just dumbbells and a bench as many of them workout at home after leaving my Transformation Camp. For those who workout at a commercial gym, they can choose different exercises as shown above. Some people like to change the exercises up every 4 to 6 weeks and that can help them stay mentally stimulated by the workouts and perhaps offer some physiological benefit as well. I stick with the same exercises shown in this blog month after month, and I continue to get excellent results. I keep my workouts very simple — the key for me is hitting a high level of intensity during the lifts.

+ People who have been successful with my 12-week programs over the years are those who take the time to think through and plan their workouts ahead of time. Below is an example exercise worksheet that I give people at my fitness center — it allows them to plan and record information about their workouts. They make notes before and after each workout. When their records show that they can consistently complete 10 reps of a certain weight with good form, I recommend they increase the weight approximately 5 lbs. for their next workout. Make a note of anything you can think of which you can do better for your next workout, and you’ll be constantly improving.

UBWO

Incline Dumbbell Bench Press

Bench Press

Starting Position: Sit on the edge of an incline bench. Pick up a dumbbell with each hand, place them on your thighs, and then one at a time position them at the base of your shoulders. Lean back, get firmly situated on the bench and you’re ready to go.

The Exercise: Press the weights up to a point over your upper chest and hold them there for a count of one. Then, inhale deeply as you lower the weights to the starting position. Hold the weights in the bottom position for a quick count of one, and then exhale as you drive them back up. Lock your elbows in the top position.

Tip 1: Don’t set your bench at too steep of an incline, or you’ll work your shoulders more than your chest. The incline should be about a 35 to 45 degree angle.

 Iron Cross Side Raise

FinalSide

Starting Position: Stand upright, with your feet about shoulder width apart and your arms at your sides. Hold a dumbbell in each hand, your palms facing your hips.

The Exercise: Keeping your arms straight, lift the weights out and up to the sides until they are about level with your chin, and hold them there for a count of one. From this position, lower them slowly back to your sides. It’s important to keep your palms turned downward as you lift the dumbbells so your shoulders, rather than your biceps, do the work.

Tip 1: Don’t lean back and “swing” the weights up. Lift them straight out to your sides until they are almost directly out from your shoulders. In the top position it looks almost like a gymnast doing an iron cross on the rings.

Tip 2: Don’t lean your torso forward and bring the dumbbells down in front of your body. Instead let the weights down at your sides.

Dumbbell Rowing

Bent over row

Starting Position: With a dumbbell in each hand and your feet shoulder width apart, bend forward at the waist so your upper body is parallel with the floor. Let your arms hang straight down, palms facing each other. This is a great exercise for the latissimus dorsi muscles of the back as well as the rhomboid, trapezius, and rear deltoid. All the muscles in the legs have to work on this one as well.

The Exercise: Pull the dumbbells up, concentrating on getting the elbows as high as they can go. After you’ve rowed the dumbbells up as far as you can, slowly lower them to the starting position.

Tip 1: Resist the temptation to lift your torso up as you raise the dumbbells — try to keep your back flat and your torso parallel to the ground.

Standing Dumbbell Curls

Facetune-5

Starting Position: Stand with your feet shoulder width apart, and your arms extended down at your sides. Hold the dumbbells with your palms facing forward, keep your chin up, chest out, and shoulders back.

The Exercise: Take a deep breath, then curl the weights up towards the shoulders in an  arc. Exhale as you lift the weights (on exertion). During the curl, keep your upper arms and torso still — there will be some movement but avoid swinging the weights up (a very common mistake). Let your biceps do the work. Then, lower the dumbbells slowly to the starting point.

Tip 1: Don’t lean back or forward as you lower the weights. This reduces the amount of work the biceps are getting.

Dumbbell Triceps Extensions

Facetune-4

Starting Point: Stand with your feet shoulder with apart and your knees slightly bent. Grasp one end of a dumbbell with both hands (palms up), and raise it above your head.

The Exercise: Bend your arms and slowly lower the dumbbell behind your head. Keep your elbows relatively close to your head and pointed straight up throughout the exercise to keep the focus on your triceps. Lower the weight until you feel a stretch in your triceps, hold for a count of one, then press the weight back up, following an arc so you don’t bonk the back of your head. Keep lifting until your arms are locked out and the dumbbell is again directly over your head.

Tip 1: Don’t hold the dumbbell like a sandwich. Place your palms so they face the inside end plate of the dumbbell, with your index fingers and thumbs touching.

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Notice: I’ll give detailed instruction on how to do the lower body workout this week here on my blog at http://www.BillPhillipsNews.com

2015 Bill Phillips Fitness Challenge

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:

http://www.transformation.com

Let’s take ACTION and make 2015 the healthiest year ever!

~Bill Phillips

New Study shows Vitamin D cuts risk of premature death in half

New Study shows Vitamin D cuts risk of premature death in half

A new research study is now reporting that low levels of Vitamin D in the blood could mean twice the risk of premature death compared with those who have high levels of Vitamin D.

The study involved data from 32 studies published between 1966 and 2013, reflecting a total of 566,583 participants from 14 countries, and was led by Cedric Garland, DrPH, from the Department of Family and Preventative Medicine at the University of California, San Diego. Garland states that two-thirds of the U.S. population suffers from low Vitamin D levels.

“Three years ago, the institute of Medicine concluded that have a too-low blood level of Vitamin D was hazardous,”  Garland said in a press statement. “This study supports that conclusion, but goes one step further. This new finding is based on the association of low Vitamin D with risk of premature death from all causes, not just done diseases.”

Study co-author Heath Hofflich, DO, of the UC San Diego School of Medicine, states that 4,000 International Units of Vitamin D per day is appropriate and safe. The researchers advise everyone to get their Vitamin D levels checked each year and also confer with their doctor regarding Vitamin D dosage requirements.

Vitamin D has shown to be effective on everything from lowering cancer risk, improving heart health, resolving depression, aiding fat loss, and improving health lifespan.

+++(Two servings of Bill Phillips’ STRONGEVITY Rx fitness and longevity supplement provides 4,000 IU of the highest quality, biologically active, cholecalciferol [Vitamin D3].)

Working Out Works at Any Age!

Bill Phillips at 50!!

Bill Phillips at 50!!

Took this quick pic with my cell phone camera yesterday — the day I officially became 50 years old. Honestly, I feel as good as I did at age 30 and even better than I did at age 40. I actually gained muscle this decade — I’m 195 lbs and 9% bodyfat. I had some ups and downs in my 40’s and a period of time where I got completely out of shape. But, I got back on track, started lifting weights, eating healthy meals, drinking my protein nutrition shakes and taking my vitamins and my body has just become healthier. I’m married to a beautiful woman, Maria, who makes every day feel special. Her and I work together helping other people get fit, lose weight and feel younger and more alive. If you are over 40, and not happy with the body you have, take it from me… You can get stronger and healthier as you go up in age. Fitness and a positive mindset can help us all enjoy a greater quantity and quality of life! ~Bill Phillips

The 25-Minute Workout Which Burns Fat for 40 Hours!

40hr

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

I Can’t Keep Paying People to Get in Shape… this is the Last Time!

From: Bill Phillips
June 16, 2014

A couple weeks ago I made an outrageous offer to pay people to get in shape this summer. Maybe you saw the post I made earlier this month. I have had SO many people ask me to make that opportunity available one more time so I am doing that now. I cannot do this for everyone though–our business would go belly up if we paid everyone to get in shape this summer! So I am making the following special challenge offer available to the next 5 people who sign up for our July 25, 26, 27 or August 22, 23, 24 Health for LIFE Camp. Our June camp spots sold out quickly and our camp July 11, 12, 13 is completely booked and sold out too.

Ok, so right now I am looking for just 5 people who are sick and tired of being overweight… and who want to finally end the out of control eating and exercise procrastination… I am looking for 5 people who are READY TO CHANGE NOW and who want my help getting motivated and focused… people who are willing to follow the program I will lay out for them at my 3-day Health for LIFE camp to the letter! Are you ONE of the people I am looking for?

Here’s my fun deal for the 5 people who take me up on this outrageous offer… When you achieve the very realistic goal that you and I will discuss and set for you at the camp weekend, I will give you back the entire $1,495 camp enrollment fee that you pay. In fact, if you even get 80 percent of the way to your goal, I will give you the entire $1,495 camp fee that you invest back! And mark my words… if you follow the step-by-step plan I develop for you at my 3-day camp, you WILL get incredible results! Hundreds of people who have attended my camps over the last couple years have already become 25 lbs to 150 lbs lighter while gaining strength, energy and confidence! YOU CAN DO IT TOO!!

If you are ready to change NOW and you can make it to my 3-day Health for LIFE camp on July 25, 26, 27 … or … August 22, 23, 24 at my center in Colorado, write to me now and tell me you want to sign up!

Bill@Transformation.com

Note: This special deal is only for the next 5 people who write to me and sign up!!

Remember, when you achieve your 12-week goal, you will get the camp enrollment fee that you pay back–all $1,495!

Thank You and as always, I am wishing you the best of health!

Sincerely,
Bill Phillips
Bill@Transformation.com

A Personal Father’s Day Message from Bill Phillips

A Personal Father’s Day Message

From: Bill Phillips
June 15, 2014

I’m writing to wish all the Dads out there a Happy and Healthy Father’s Day and I also have a personal message to share with everyone who cares about and loves their family.

Unfortunately my Dad passed away 9 years ago—he was just over 60 and had so many more years of life ahead of him. My Dad was my business partner and my best friend. When I started the company MET-Rx, then EAS, Muscle Media, and Body-for-LIFE, my Dad was in my office every day telling jokes and giving me key insight, legal and business advice (he was a lawyer and had his MBA in his early 20’s even though he had three kids by the time he was just out of high school).

His name was also Bill Phillips—his friends called him “BP” and I called him Dad. He never got too caught up in work and never really stressed out about it. To him being successful just meant he had enough money to pay the bills and enough time to relax and go fly fishing or go hiking often in the Colorado Rocky Mountains. Make no mistake; a great deal of the success I enjoyed in my previous companies was because of my Dad. He taught me how to work hard, work smart, how to push myself to reach meaningful goals… he taught me how to find the best rivers and streams to fly fish and how to appreciate and enjoy nature. He tried to help keep me humble and grounded during my most successful years at EAS but those lessons took me a little longer to learn and probably didn’t set in until after he was gone. My Dad was a great man who lived a simple, smart, unassuming life. I miss him very much, especially today. Yet I am very grateful for all the years we had and I know the best thing I can do to honor him is to move forward and live a good, productive, and balanced life.

Knowing what it’s like to lose my Dad unexpectedly, and long before his time, gives me extra passion and determination to help other Fathers transform their health so their family doesn’t have to go through the pain and grief that comes with losing a loved one to a preventable disease. It’s sad but true: more than 3,000 Dads have already died this weekend from heart disease alone. Most of those deaths were preventable by a few basic lifestyle changes. For over thirty years I’ve been teaching men and women from all walks of life how to incorporate an intelligent and practical exercise, nutrition, and fitness program into their way of living. It’s not a diet, a fad, a silly gimmick like so much of what is out there on TV commercials and internet marketing schemes today. My method is based on a bedrock of scientific truth, medical research, and thousands of hours of real-word experience and application. The most up to date version of the program I teach at my Transformation Fitness and Research Center in Golden, Colorado is called “Health for LIFE” (it’s also the name of a new book I’m working on… think of it as Body-for-LIFE 3.0). It has already helped countless numbers of people lose the unhealthy bodyfat (from 25 lbs up to 150 lbs.) while gaining energy and muscle strength. But it’s not just the outward appearance that dramatically changes in our clients and students… the main benefit of the Health for LIFE plan is that you will very likely live longer — you’ll enjoy greater quality and quantity of life! Physicians even follow my program to reduce their own risk of heart disease, stroke, diabetes, and certain forms of cancer which are lifestyle related.

Now of course, none of us have a guarantee that we will live through our 80’s and even longer. In my Father’s case, he contracted an incurable and rare form of lung disease (which went undetected and dormant for decades) from environmental toxin (not too dissimilar from asbestos) that he was exposed to working in a factory as a teenager. The important thing to realize is that even though there are no absolute guarantees in life, far too many Fathers are dying of illnesses that could be prevented with exercise and healthy eating. Please, if you have loved ones that depend on you, don’t wait until it’s too late to change your body and life. The best time to get well is before you get sick and that is the message I’ve dedicated my life to sharing. If you’re overweight, have unhealthy habits, if you’ve been procrastinating and putting off your efforts to get back on track with your health and fitness, please don’t wait any longer! Set a goal to lose 25 to 35 lbs. this summer while strengthening your muscles, improving your heart health, and cutting your risk of dying of a preventable illness in half.

A half hour of exercise 5 days a week – a combination of strength training and aerobics – will produce excellent results if you stick with it. And the key to eating right, as I explained in my book Body-for-LIFE, is to eat a balance of quality protein foods, healthy carbohydrates, fruits and vegetables. Eat smaller meals more frequently and drink plenty of water throughout the day. Take your vitamins, Creatine, Omega-3’s and a quality protein supplement to help you get better health improvements faster. Connect with others who are making healthy changes in their lives and most of all, please realize that other people need you and love you and your family is counting on you to be there. You have to take care of yourself – it’s one of the most important things you can do for others (it’s not selfish but rather self-less!). If you’re a parent, you have a tremendous responsibility to live a healthy lifestyle. We want you around for many, many years… far into the future! It does take some work to be healthy but the rewards are more than worth it.

Last but not least, I just want to say to my Dad: Thank You, I Love You, I miss you and I know that someday (not real soon, but someday) I’ll see you again.

Very Sincerely,
Bill Phillips

P.S. And by the way, if your Father is still here be sure to contact him right away and let him know how much he is loved and appreciated today. Don’t let the important things go unsaid. You never know for sure if you’ll get a second chance.

The Biggest Loser’s Biggest Lies

Biggest Lies

In the wide, wide world of ridiculous diet and weight loss BS, The Biggest Loser’s ‘weekly’ weigh-ins take the cake. If you’re familiar with the TV show then you know it’s not uncommon to see the contestants lose 12 to 20 lbs a week from their exercise and diet efforts. The first time I saw this, I couldn’t believe it. I’ve been researching, practicing, teaching and writing about health, weight-loss, and fitness for over 25 years and I’ve never seen weight come off that fast. It’s something that I get countless, continuous questions about, from my students, clients, and even doctors.

“How on earth are The Biggest Loser participants losing so much weight so fast?” That’s the question that is so often asked. As it turns out, the answer is: “They aren’t.” Let me explain…

You might be surprised to discover that there is a closely guarded secret to those sensational results. You see, a week on The Biggest Loser TV show does not equal a week on the calendar you and I follow. In this case, there’s a big difference between ‘reality TV’ and what’s real. Former contestants have revealed that the length of time between ‘weekly’ weigh-ins can be as much as 25 days, which makes it look like people are losing weight a lot faster than they actually are.

Andrew ‘Cosi’ Costello is one of the former Biggest Loser contestants who has spoken out. He explains, “In my series, a weekly weigh-in was NEVER filmed after just one week of working out. In fact, the gap between one weigh-in to the next was up to three and a half weeks. That’s 25 days between weigh-ins, not 7. I had to stand on the scale and was asked to say the line, ‘WOW, it’s a great result… I’ve worked really hard this week!’ The producers made sure that we never gave the secret away because if we did it created a nightmare for them in editing. The shortest gap from weigh-in to weigh-in during my series was 16 days. That’s a fact.”

How does the show get away with something so deceptive and misleading? Simple… it is a fictional TV show and despite the fact that it fits into this new category of ‘reality’ programming, it is not at all required to present factual information. It’s not a documentary; it’s not a news broadcast; it’s not really real.

Kai Hibbard was a Biggest Loser Finalist in Season 3. She recalls, “The meaning of a ‘week’ on The Biggest Loser varied. It could mean 14 days.” Kai goes on to explain that the way the show was edited made it appear that she was losing 12 lbs a week but she says, “Sue me if you want to, NBC, but I’m telling people I didn’t lose 12 lbs in a week. It didn’t happen. After the show aired I’ve had people come up to me crying, telling me how hard they workout and how strict they are with their food and they want to know why they can’t lose 12 lbs a week. I have to explain that it wasn’t a week. And even when it looks like I lost 12 lbs in a week… I was so severely dehydrated at the weigh-ins that it was completely unhealthy.”

Make no mistake, I am always inspired and excited to see people making healthy changes in their lives. Losing weight, overcoming unhealthy habits, starting with and sticking to an intense exercise program… I know from firsthand experience, it’s a lot of work and requires determination, effort, and courage. I commend the participants in these shows for making the bold decision to make a change and for the inner strength that they put into being successful. I have nothing but respect for each and every one of these Biggest Loser contestants. (I think they should be called ‘Winners’ by the way.)

The problem is NOT with the people featured on the show. The problem is
the system behind the scenes. The producers, not medical experts, control how the show goes during taping, editing, and what is packaged and delivered to the networks. The producers’ job is to deliver a program that the TV networks can promote and broadcast to draw big ratings from. The TV networks job is to attract the most viewers possible to maximize the advertisers’ financial investment. That’s simply how the entertainment business works.

Unfortunately, millions of viewers who watch shows like The Biggest Loser are unaware that what they are seeing is at least in part, make believe. If I hadn’t worked in the industry myself (producing documentary films, videos, TV specials) I would probably take what I see on these shows at face value also. But, through my experience, and hearing from TV weight loss show contestants themselves, I know that there’s some very misleading, and even dangerous information being presented.

As I see it, the unrealistic and untrue depiction of exaggerated weight-loss results on shows like The Biggest Loser is creating a big problem. These shows, which have the potential to do so much good, are ultimately doing a disservice to their viewers by misleading them.

What I do like about TV shows like The Biggest Loser is that it brings attention to the incredible ability we each have to make stunning changes in our bodies and lives. This gets many viewers motivated and moving. Getting someone started is just the first step though. Keeping them going and helping them stick with a good exercise and nutrition program long enough to personally experience positive and healthy results is the biggest challenge. And the key to keeping people going strong is mostly about mindset — we have to help them stay positive and feel good about their progress and results.

In the real world, burning off 2 lbs of unhealthy bodyfat a week is something you should be very proud to accomplish. But for millions of viewers of weight-loss TV shows, 2 lbs of fat loss a week seems like a failure and reinforces the false belief that far too many have, which is that they can’t be successful at transforming their health. But the fact, they CAN! Just because it doesn’t happen at the pace you see on weight-loss TV shows, doesn’t mean it’s not working for you and that you’re not on your way to an incredible transformation.

At my Transformation Center in Colorado, we’ve helped dozens of people become over 100 lbs lighter in less than a year. The average weight-loss for someone who is getting great results from their exercise and healthy eating program is 8 to 12 lbs per month (not per week!). I like to see my clients reducing their overall weight by 1% to 1.25% per week until we hit a healthy goal weight. Losing weight faster than that almost certainly means that your body is sacrificing muscle mass (and also bone density). When we lose muscle, the metabolism goes down and we become less efficient at burning calories and producing energy. It takes a smart plan, followed consistently, to lose bodyfat while strengthening muscles and improving energy.

I’ve written about this topic in my books Body-for-LIFE and Eating for Life and regularly discuss it in my blog at BillPhillipsNews.com and on Facebook at ‘Bill Phillips Transformation.’

Conclusion

It’s an unfortunate ‘reality’ that so much of what is published in magazines, broadcast on television, and written on the internet is complete and utter bullsh*t when it comes to diet, exercise, and fitness. In 25+ years as an author, teacher, and coach, I’ve seen countless fads and frauds come and go. What I’ve been able to conclude — what stands out as the fundamental facts to me — is that each of us have an incredible, God-given ability to restore our health, rebuild our bodies, and renew our lives that can’t be bought, can’t be sold, and can never be taken away.

Even if you’ve neglected your health for years, even decades, that power to change your health — the power to transform your life — is still right there where it’s always been… within you.

Yes, you need accurate information, scientific facts, and a knowledgeable coach, trainer, or mentor who can point you in the right direction and help you steer clear of the nonsense, pitfalls, and obstacles. And yes, reclaiming the healthy body and life that you were meant to have all along will take sacrifice, effort, and determination… but the rewards you’ll earn, no matter how long it takes, will be more than worth it!

No Diets: Eat More to Weigh Less!

Key #1: Meal Frequency

Diets don’t work. Not in the long run that is. Restrictive diets are not typically sustainable or even healthy. Yet it’s vitally important that we keep our calorie intake within a healthy range. If you’re trying to lose bodyfat you’ll need to consume less total calories than your body burns each day; that requires your body to tap into stored fat to meet its daily energy needs. If you’re already in good condi­tion, or when you reach your goal weight, you can eat a little more but still it’s important to consume only the amount of calories that your body needs; otherwise you’ll start putting the bodyfat back on.

Pina Colada Nutrition Shake

Something I’ve certainly learned through personal experience is that I need to work with my body, not against it, when it comes to controlling calo­ries. We’ve got to keep ourselves satiated (satisfied, not starving). And one of the best ways to keep cravings at bay is to eat more often throughout the day, up to six times. When we do this, the body is energized, nourished and satis­fied. We also feel lighter, more aware and more energetic as opposed to being weighed down by big meals for breakfast, lunch and dinner.

A scientific study reported in the European Journal of Clinical Nutri­tion cites that people who ate six times a day had a faster resting metabolic rate than those who ate just three meals daily. Your metabolic rate is the pace at which your body burns calories all day and night. This study showed eating smaller meals frequently throughout the day allows people to burn fat more efficiently. Researchers at Georgia State University arrived at the same con­clusion. They found that folks who ate just three meals a day had, on average, a higher percentage of bodyfat than those who ate six times per day.

Another study published recently in The New England Journal of Medi­cine showed that in as little as two weeks, people who ate frequent, portion-controlled meals as opposed to three large meals (containing the same total amount of food) reduced their ‘bad’ cholesterol levels by nearly 15%, lowered their cortisol (the stress hormone that contributes to belly fat and premature aging) levels by more than 17% and diminished insulin levels by almost 28%. Another study, this one published in the International Journal of Obesi­ty and Related Metabolic Disorders, found that when people eat frequent meals throughout the day it helps control their appetite. A study published in the American Journal of Clinical Nutrition reported that people are most successful at losing fat and keeping it off when they eat numerous meals throughout the day.

Another way eating six small, nutritious meals a day helps you reduce bodyfat is by allowing you to maintain muscle mass. Remember, muscle not only helps the body look good but also makes it more metabolically active. Muscle burns calories even when it’s just sitting there. Fat does not. In fact, for every pound of muscle you gain you’ll burn another 50 calories a day. People who put on 10 pounds of muscle will therefore burn 500 calories more per day. This equals an additional 4-5 pounds of fat burned off every 30 days.

Key #2: Protein and Carbs with Every Meal

Eating Right can be both Nutritious & Delicious — Click the Photo for this Protein and Carb Combo, Fish Tacos

Now that we’ve talked about the benefits of eat­ing more frequently, it’s important to understand how to put the right combi­nations of food together. What I recommend is that every time you eat, you combine protein and carbs. Again, this is backed up by solid science.

Scientists have also shown that people who eat a balance of protein and carbs have more stable blood glucose and energy levels, better digestion and absorption of nutrients as well as an increased “thermic effect” (fat-burning effect) from each meal. On top of all that, stud­ies show that meals balanced in protein, carbs, and essential fats provide a safe and healthy way to manage the appetite. I’ve discovered the same thing which is why I eat meals that contain a balance of protein and carbs and I suggest that you do too.

My Example of an Eating for Life Daily Meal Plan

Breakfast — 8:00 am: Vanilla Right Light Nutrition Shake blended with STRONGEVITY Rx (my new cellular energy supplement)

Mid-meal — 10:30 am: Low-fat cottage cheese mixed with light yogurt; 16 oz. water

Lunch — 1:00 pm: Turkey Sandwich with lettuce, tomato, mustard; 16 oz. water

Workout — 3:15 pm to 3:40 pm (super high-intensity 5-25 spin bike workout)

Mid-meal — 4:00 pm: Vanilla Right Light Shake (blended with 6oz. water, a fresh peach, STRONGEVITY Rx and 4 ice cubes)

Dinner — 7:00 pm: Fish Tacos; 16 oz. water

Dessert — 10:00 pm: Chocolate Right Light Nutrition Shake made as ‘double-chocolate pudding mix recipe.’

Make the time — you will love the results!

Don’t ever think you don’t have time to eat right frequently throughout the day. The list of my meals from yesterday which you just reviewed takes me less than an hour to prepare and eat. Of course my Nutrition Shakes I can blend up and chug down in just a couple minutes. Lunch takes me about 10 minutes. And dinner is 30-40 minutes. When you plan ahead of time and you prepare in advance, you’ll find you save time and money with the Eating for Life style. And best of all, when you eat this way your body will get stronger, leaner, healthier, more energetic and you’ll feel good!

++ Get the NEW Eating for Life App on iTunes/ the App Store for just $2.99. Click the link that follows to download: https://itunes.apple.com/us/app/eating-for-life/id799635980?mt=8

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