Inspirational News, Views, and Scientific Facts about Health and Fitness
Body-for-LIFE author Bill Phillips has a New Online Program
From: Bill Phillips
Date: January 28, 2015
Hi, I’m sending you this quick message to invite you to reserve your next supply of Right Protein Shakes and STRONGEVITY Rx. We apologize for being sold out of inventory for so many weeks — our supplements have been literally selling faster than we can make them.
Our new shipment of supplement inventory is arriving next week. If you’d like to place your order now, we will make sure it goes out first. You get 24 FREE Right Protein Shakes when you place an order for 8 containers — that’s a savings of $70.00!
Right Protein Shakes are 6 key fitness supplements in one delicious and satisfying drink.
1) A Top Quality Pure Whey-Protein Isolate Supplement which helps support protein synthesis, muscle recovery, and immune system strength.
2) A Complete Vitamin and Mineral Supplement which helps you optimize overall health, metabolism, and energy production.
3) A BCAA (Branched-Chain Amino Acid) Supplement which helps you retain and even gain muscle while losing fat at the same time.
4) An L-Glutamine Supplement which supports cellular energy, prevents excess muscle breakdown, and helps stabilize blood sugar levels.
5) A Probiotic Supplement which supports healthy digestion and nutrient absorption.
6) An Anti-Oxidant Supplement which helps neutralize free radials and protects the body from disease causing oxidative damage.
You get ALL of these high quality nutritional supplements in every serving of Right Protein Shakes.
Right Protein Shakes are Fat-Free, Sugar-Free, Lactose-Free, Gluten-Free, Low-Glycemic, Hormone-Free, and Non-GMO. Right Protein Shakes are manufactured only in an FDA certified, Good Manufacturing Practices Facility.
Enjoy two or three shakes per day along with two or three healthy whole food meals for best results. Right Protein Shakes help you get better results faster from your workouts and take the guesswork out of Eating Right!
Get 24 FREE Right Shakes When you Pre-Order Now!
To Learn More and Pre-Order Now Visit: www.EatingRight.com
+ (Please allow up to 10-14 days for delivery. All orders will be shipped first come first served. Offer only good while supplies last.)
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
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.
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.
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.
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.
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.
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
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].)
Craig Johnson, age 48, an Air-Force Veteran (he served 23 years) from Washington, attended Transformation Camp at our Center in Colorado and has gone on to lose 44 lbs of bodyfat while gaining strength, renewing his health, and energizing his life. He also achieved his goal we set at Camp and he got his enrollment fee of $1,495 paid back to him in full! Congratulations Craig! You are inspiring others with your leadership example and success! ~Bill Phillips
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From Craig Johnson: “Friends and family have asked about the benefits of going to the Transformation Camp in person and my short answer is that it is LIFE CHANGING! Since the beginning of the year I have lost 44 lbs of bodyfat and 7 inches from my waist. My knee is finally pain free which has allowed me to pursue my favorite activity of golfing again and I just finished my first 21 mile bike event and still had energy to burn!
“You can’t help but to be inspired to immediate action after attending Bill Phillips’ honest holistic approach to health and fitness and his enthusiasm for transforming your life. Bill emphasized “progress not perfection” which later became my mantra and changed how I would approach a healthier lifestyle that was not a ‘diet.’ Bill also took the time to address the important facts against the many myths of health and fitness that gave me the straightforward information I needed. Then, once I was armed with the knowledge, tools, and support provided at camp I began my own journey towards health and progress that I enjoy today.
“So, if you are sitting on the couch like I was and reading about Bill’s Transformation Camps and wondering can this really be worth the investment and effort, let me assure you it IS worth it ten times over! Bill’s Transformation Camp will be the best gift you could ever give to yourself.”
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
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.
There’s no place like home for getting healthy; that is, if it’s organized and filled with things that nourish your well-being. But far too often, the place where we live is part of the problem. When it’s a cluttered mess, with a kitchen filled with sugary, processed, high calorie foods, it interferes with our efforts to eat healthy.
That’s why one of the first things I do when I begin working with someone new is meet them at their home to do what I call a ‘Healthy Spaces Makeover.’ I start in the kitchen by opening up the cabinets and refrigerator and I take a photo of each. Then I get out a hefty trash bag and I go to work. Out goes the half-eaten box of sugary cereal, the leftover potato chips, cookies, Pop Tarts, sodas, ice cream and such. Everything that’s packed with empty calories and practically devoid of essential nutrients must go.
Then, it’s off to the grocery store to stock up on fresh fruits and vegetables, brown rice, oatmeal, lean sources of protein like salmon, chicken, eggs, protein powder, light yogurt and low-fat cottage cheese, as well as plenty of pure water.
Then it’s back to the kitchen where we put these new items in the cabinets and refrigerator. Then I take another photo and I paste it, as well as the photo taken before, on a sheet of paper. The before and after comparison is often very dramatic — like the difference between night and day. In just a matter of a few short hours, we change the kitchen from a health hazard to a vibrant source of nutritional energy. I tape the sheet of paper with both photos on a cabinet near the refrigerator so the person has a crystal-clear example of how I need that kitchen to look from this point forward. I suggest that you do this action step too — especially if you want to achieve your goals and be a winner in the Transformation Challenge! =)
Remember, it is hard to eat right in the wrong kitchen — it is much easier to do the right thing in the right environment. So, give your kitchen a Healthy Spaces Makeover this weekend — in doing so, you will be setting the table for your success!
Hi this is Bill Phillips and I’m just sending you this quick message to let you know that if you need to stock up on Right Light Nutrition Shakes and/or STRONGEVITY Rx today is a good time to do so! I’m always trying to give our customers the best deal possible and so today I’ve got a $20 sale discount for you!
Visit my nutrition store at: www.EatingRight.com and you’ll see that you can get 2 free boxes of right light (when you place an order of 4) or you can get 4 FREE BOXES OF RIGHT LIGHT (when you place an order for 8). In addition to those super saving specials, enter the discount code SAVE20 at the ‘checkout’ page on the store and you’ll get an additional $20 off!
With STRONGEVITY Rx, our popular new supplement that helps you get better muscle building and fat loss results from your workouts, you already save $50 when you order 6 bottles. Today, by using the discount code ‘SAVE20‘ you will save an additional $20 (that’s $70 that you save during this sale today!).
This sale is good for the next 24 hours and the $20 discount is applicable for orders of $100 or more (before discount). You can place your order at our simple and easy to use online store and choose to have it sent by FedEx Overnight, 2-Day, or FedEx Ground Delivery .
Thank you for your support and I hope you’re having a healthy and satisfying week!
Bill Phillips Fitness News 