Book Review: Body For Life (Hardcover)

 

Body For Life (BFL) is a book on fitness and nutrition that was written by Bill Phillips and published in 1999. The book came out at a time when there was not really many all-in-one, workout, nutrition, and supplementation plan. It was before P90x, Insanity and the more reputable things that are out there now that do not emphasize a gadget or magic pill, but said that if you eat right and exercise (and showed you how to do both) you can transform your body. I used the program with a Bowflex and Nordic track ski machine and lost over 40 lbs.

The book is a good introduction to a fitness and nutrition plan. It is perfect for someone who wants to get in shape but needs a little motivation and does not really know what to do. Depending on your body, genetics, commitment, and goals, this can do anything from help you lose a few pounds to get you into a fitness model kind of shape. Just be aware, that depending on your body type and genetics, it may take more than just the 12-week plan laid out here to get you in great shape. I have known people who did (and still do) nothing but BFL and do look like fitness models. I have known others that have had to go beyond BFL to get in great shape. I personally have to eat a lot more strictly than the nutrition plan in the book to get in great shape.

Back in the 1990s, Phillps, a former competitive bodybuilder, was the editor of Muscle-Media Magzine and owned the supplement company, EAS. BFL sprang from a competition that he announced in the magazine, challenging people to get in shape for a chance to win his Lamborghini (which was documented in the film Body of Work). Once BFL was created, they did multiple challenges giving prizes to people who got in shape via the program.

I know people have complained that he shills for his former company's line of supplements in the book. He wrote it when he owned EAS, and when he discusses meal replacement shakes he does plug EAS's brand. He certainly does not insist you have to use it or any other supplement, and I did not feel it took away from the messages in the book at all. And, let's face it he wrote the book in part to make money and had a for-profit company. Anyone in his position would have done the same thing. Since EAS and Myoplex no longer exist, it is a moot point for anyone who was to read the book now.

While Body for Life is probably not as popular as it once was, in part because it has more competition and the fact that Bill is not affiliated with EAS or the BFL challenge anymore, it remains a great program (especially for beginners) and will provide you with plenty of motivation. The hardcover version of the book is about 200 pages and reads very easily. Most people can probably finish the book in a few hours. Throughout the book, there are testimonials, mostly by the people who appeared in the movie Body of Work, but the bulk of the book is spent laying out the fitness and nutrition programs. Each of those is a bit cookie-cutter and as I said above, may not work the same for everyone. The fitness plan can be implemented at home, but just be aware that the lower-body resistance workout is easier to do in a gym where most people will have access to more equipment that will allow them to do a wider variety of exercises and use more weight. If you are a beginner, or just someone who has gotten out of shape over time, this is a good program to start with or to get back on track with.

Food Review: Nut Harvest Sea Salted Whole Cashews

 

This is a 16-pack of whole, salted Cashews. There are about 2.5 servings per package, and if you eat the entire package you are consuming about 350 calories. They are salted enough to give them some kick, but not so much that it seems like you are dumping salt onto your tongue. So, if you are looking for a source of healthy fat, this is a good option. Just be aware, if you are strictly following a Keto or other low-carb nutrition plan, these do have more carbs and less fiber than nuts such as almonds or pistachios. 

Book Review: Fast This Way: How to Lose Weight, Get Smarter, and Live Your Longest, Healthiest Life with the Bulletproof Guide to Fasting

 

Fast this way is a primer on fasting, but it is entwined in the author's personal experience when he did a long-term fast that included a Shaman and living in a cave. It is not a traditional health book that focuses on step 1 is ________, step 2 is _______, etc. There is some "how-to" content and the book does go into the science behind fasting, but that is sometimes in the background. The author does shill a bit for "bulletproof coffee" which is basically the idea of drinking coffee with MTC (coconut) oil added to it. Bulletproof Coffee is a brand that the author sells, but you do not have to use that brand in order to make the concoction.

The book gives tips for how to do different kinds of fasts, from the easiest, intermittent fasting (which basically amounts to skipping dinner or breakfast so you do not eat for 12-16 hours), to the harder multi-day fasts. He also gives you an idea of what to expect from your body when you do the various kinds of fasts. So, if you are interested in the concept of fasting and are looking for something that will give you both an idea of how to do it and what you can expect your body (and mind) to go through, this is a good book to read.

Workout Update: Power-90 Day 34

 Day 34 was a rest day again. It was also my "free day" when it comes to food. I have found that, after a couple of months of carb cycling, that even on my free days, in which I tend to eat more junk food, I cannot really overeat anymore on the free days. On my "regular" days I tend to be in the 2200 calorie range, give or take, and on the free days I tend to be in the 2500 calorie range (occasionally I can go higher than that, but not much higher). But I definitely cannot house 5000 to 10,000 calories in junk food on free days like I could when I was in my early 20s doing free days on my first round of Body For Life. 

Book Review: Body-Rx

  

Body Rx was a fitness and nutrition program released in 2001, right at the height of Body for Life's popularity, so much so that the creator of Body Rx, Scott Connelly was accused of "ripping off" Body For Life. Which was unfair for a couple of reasons. First, the programs are actually very different, even if there are some common themes (as there are in nearly all fitness and nutrition books), and Bill Phillips (the author of Body for Life) actually worked for Connelly's supplement company, Met-Rx, BEFORE he went out on his own and created EAS. So, the supplement product that Connelly discusses for all of one chapter in the book existed before Myoplex (EAS' meal replacement formula at the time) was ever a thing.

The main focus of the book is nutrition. Connelly has two main points regarding nutrition. First, eat more fiber, and by more, he means eventually eat a LOT of fiber. Second, do as much as you can to eliminate high fructose corn syrup from your diet. He calls it the worst kind of sugar you can consume, explains how it is creating a nation of diabetics, and points out how pervasive it is. He also (rightly) rails against the USDA's food pyramid as it existed at the time, specifically how it was so focused on lumping all fats together as "bad" that it had people eating minuscule amounts of protein and way too many refined carbs (which was also making people fat and contributing to the type-2 diabetes problem in the United States). 

His nutrition plan calls for eating a lot of protein, emphasizing lean protein, and a lot of fiber. The nutrition plan has three phases which gradually increase the amount of protein and fiber you consume. In the third phase of the program, you will be eating 60 grams of fiber and the amount of protein depends on your weight. Of course, if you try to eat 60 grams of fiber right out of the gate you will have horrible pain in your gut, so you have to build that up gradually. He breaks carbs down into three categories green (vegetables and other high-fiber content carbs), yellow (this is where most fruit and grains fall), and red (basically anything with little to no fiber and a lot of sugar, like sweets). There is no limit on the number of green carbs you can eat, but he sets limits on yellow and red carbs. The book is a bit confusing about yellow carbs. It is not clear if the number is a daily target or a limit. Years ago I was on a message board that Connelly would respond on from time to time, and he made clear that the yellow carb number is an UPPER LIMIT, that you do not have to hit daily, but should not go over. The only two numbers that he wanted people to hit every day were the protein and fiber numbers. 

In the workout portion of the program, he emphasizes weight training over cardio. He splits the weight workouts into 4 per week, three upper-body days (Chest & Biceps, Back & Triceps, and Shoulders & Abs), and one lower-body day. There is no built-in cardio (he basically says you can do it if you want to, but do not do the "cardio bunny" thing where you spend hours on the treadmill day after day). He advises mainly using cardio as a way to warm up and that is it. He also has you lifting as heavy as you safely can, emphasizing maxing out on the last reps in the last set. Because of this, the workouts are very hard to do at home (especially on lower body days). 

Overall, the book has some good advice, but is still a bit cookie cutter and may not work for everyone. If you do not want to do the very heavy lifting you probably do not want to eat as much protein as he suggests, because if you are not using it to repair your muscles, you will just pee it out. His advice on fiber and eliminating fructose is spot on. Even if you carb cycle (as I do) eating as much fiber as you can tolerate (utilizing green carbs) will not impact your low-carb days. I think the focus on the different phases, with muscle building in one phase (and preparing you for gaining some fat as well) and fat burning in a different phase (by cutting the amount of yellow and red carbs you are allowed), are good. It is definitely worth trying the program (with appropriate modifications for you) to see how it works. Just make sure you are not overeating yellow carbs. Even if you are allowed 300g of yellow carbs a day, if you are full after eating 150g of yellow carbs and hit your protein and fiber numbers, stop there. You are good. I think that will be the big key to a person's success (or lack thereof) with the program.

Workout Update: Power-90 Day 5

 Day 5 of Power-90 was the sculpt workout again. Even by the end of the week I am getting stronger and am almost to the point of bumping up the weight on a couple of the exercises. Overall, I like the workout. It is kept relatively short and, while it is challenging, especially if you are out of shape, it is not overwhelming like jumping into the more advanced workouts can be. 

Nutrition-wise, the carb cycling is going well. Even though I hate doing it, I dropped a couple more pounds this week. At this point, I have enough fat on me that I am more willing to pay attention to the scale weight than I will be as I get closer to my goal body-fat percentage. Thankfully, Friday and Saturday are my higher-carb days so I am not stuck eating a salad for lunch and eggs for dinner. I know I could branch out, but I find it easier to keep things simple on the low-carb days and can more easily keep track of my macros. 

Basically, the way I carb cycle is for two weeks I do low carb Monday-Thursday, higher carb lower fat on Friday and Saturday, then a free day (not necessarily cheat day, but if I am going to eat junk food this is the day that I will do it) on Sunday. Then I switch it up the next two weeks so I do low carb Monday and Tuesday, then Friday and Saturday. Higher Carb Tuesday and Wednesday, then the free day on Sunday. I do keep myself flexible with the free day so if I have some kind of get-together or something like that on a day other than Sunday, I can just switch the free day in, and not worry about if it is a low-carb day, higher-carb day, or whatever. I hate carb cycling, but I have dropped about 12 pounds in the past couple of months, doing it, and doing it gets me the most consistent results, so I endure it. 

Workout Update: Power 90 Day 4

 Yesterday was my second go-around with Sweat 1-2 and ab-ripper 100. The experience was pretty similar to the first time I did the workout on Tuesday, but I was a little bit more tired because I had not slept well the night before. So, I had to slow down a bit more during the cardio portion. Ab-ripper 100 was still kind of a bear to get through, but I just hope to progress well. I think my new plan for the program will be to do the 1-2 workouts for 45 days and the 2-3 workouts for 45 days before doing 8 weeks of the Masters Series workouts. That is, of course, if I feel ready to "graduate" from the 1-2 workouts by the 45-day mark. I think that will be the case, and am definitely making that my goal. Thankfully, today and tomorrow are higher carb days on my carb cycle, so I should have a bit more energy for the next couple of workouts. Thanks for reading, and hopefully more people will check the blog out on a regular basis again. I will be updating daily with the workout updates now, and will try to post 1 or 2 product reviews per day.

Book Review: Body For Life

Body For Life (BFL) was for many, including me, their introduction to fitness and nutrition. It was, in its time, as popular as P90X or any of the other Beachbody workouts have been, and for the most part, it holds up. It was written by Bill Phillips who, at the time, owned a supplement company called EAS and put out Muscle Media magazine. Phillips had been a competitive bodybuilder back in the 1980s and in the mid-late 90s set up a competition with parameters similar to the BFL plan, in Muscle Media Magazine for real people to do a body transformation with his Lamborghini as the prize to the winner. That competition was chronicled in a film called Body of Work and ultimately became the basis for this book and the Body for Life challenge that was, in the early to mid-2000s, as red hot as anything in fitness has ever been. 

The book is basically split into three parts. A background/motivational section that tries to get you into the right mindset for undergoing a transformation like this. A workout section that explains the workouts and gives example exercises, and a nutrition section that details the nutrition plan and has some sample recipes. Throughout the book, there are testimonials by people who have transformed themselves going through a version of Body For Life (mainly by the people who were chronicled in the Body of Work video). Even though those people did not have as regimented a plan as the book sets out, the plan laid out in Muscle Media was similar to what ended up in the book. 

For the workouts, you lift weights three days a week (alternating upper body and lower body), then do cardio three days a week, and have one rest day. For the resistance exercises, you choose two exercises per body part. For example, bench press (BP) and chest flys (CF) for a chest exercise. For one of the exercises, you do a circuit of 12, 10, 8, 6, and 12 reps, with one minute in between each set of the circuit. You increase the weight for each circuit through the 6 rep circuit, then you drop the weight down to do the 12 reps, then you do 12 reps of the second exercise, with no rest with a weight heavy enough that you fail at the 12th rep. Then you rest for 2 minutes and go on to the next body part like shoulders, biceps, etc. So, the chest circuits will look something like this:

BP 12 reps 20lbs

1-minute rest

BP 10 reps 25lbs

1-minute rest

BP 8 reps 30lbs

1-minute rest

BP 6 reps 35lb

1-minute rest

BP 12 reps 20lbs

CF 12 reps 15 lbs

3-minute rest

Next circuit

The BFL workout program is one that can be done at home with a good selection of free weights and some kind of cardio equipment.  But, even though you can do it at home, it is a bit limited as a purely at-home workout, especially when doing the lower body workouts, because it requires you to lift weights to failure. And, it is hard to find two different hamstring exercises and two different quad exercises that will be easy to do to failure with dumbells. This is especially the case since the program wants you to rotate exercises every four weeks so your body does not plateau. So, it is much easier to do the leg day in a gym, unless you have a pretty good home gym setup with a leg press machine and/or a leg extension machine, which can get quite expensive. You can probably use resistance bands for the upper body workout, but it would be very hard to do the lower body workout with bands. And, as you progress and get fitter and stronger, you will need heavier and heavier weights, which again will be pretty expensive over the course of time. So, even though you can do the workouts at home, it is definitely easier to do them in a gym. That said, there are a lot of example exercises in the workout section of the book that demonstrates free-weight exercises that can be used in the program, so if you have a good home gym setup, or have the money to put one together it is possible to do it 100% from home. And, if you get creative, you can do the cardio simply by walking/running up and down steps or something like that. But, it helps to have a treadmill, elliptical, or the like. 

The upper body workout lasts about 45-46 minutes and the lower body workout lasts about 42 assuming you rest between sets for the recommended period of time.  The cardio portion of the program has you doing 20 minutes of progressive cardio. Similar to the resistance workouts, you start out at a low intensity like a slow walk, then you start doing a bit more intense and ratchet the intensity up each minute until you go all out, then back the intensity down. So it looks something like this:

Minutes 1-2 intensity level 1 (walk)

Min 3 intensity level 5

Min 4 intensity level 6

Min 5 intensity level 7

Min 6 intensity level 8

Min 7 intensity level 9 

Min 8 intensity level 5

....................................

...................................

Min 19 intensity level 10 (sprint)

Min 20 intensity level 1 (walk)

So basically, in minute 19 you go all out for as long as you possibly can (hopefully the whole minute) then you go back to a walking intensity level. Of course, what is a level 1 vs level 10 intensity will vary person-to-person, and for some people, the equivalent of a brisk walk will be a level 10, where for another person that will be their level 5. But, as with the resistance workouts, the idea is that people will progress over time because their intensity level 10 will change as they become more fit. 

The nutrition plan is fairly simple. It has you eat a portion of protein (about the size of your palm), a portion of carbs (about the size of your fist), and a veggie for three meals, use a meal replacement shake (the book promotes a nutrition shake called Myoplex which was put out by EAS back in the day) for three meals. Although EAS and the BFL challenge, in general, went the way of the dodo bird (I think mainly when P90x and Beachbody really took off), there are definitely a lot of meal replacement shakes and protein powders out there if you want to go that route. Although,  the book stresses that you can eat six solid-food meals a day and get great results. Basically, you just need to eat six times a day, consuming a balance of protein and carbs, and a reasonable amount of fat. Then, one day a week it allows for a cheat/free day in which you can eat anything you want. 

The nutrition plan is a bit cookie-cutter. For the people it works well for, it works great. But, for people who cannot get to an adequate caloric deficit with the palm-fist method, are carb sensitive, or for whom the palm-fist method does not result in enough calories per day, it may make you healthier, but probably will not get you ripped or make you look like a fitness model (if that is the look you are going for). It is also a low-fat emphasis plan and does not really differentiate between good fats (like nuts) and bad. So, in that way it was kind of akin to the old food pyramid except it emphasized eating a lot more protein (just very lean protein like grilled chicken breast, and the like). 

Overall, I would say it is a good program to try, especially if you are a beginner at working out and following a strict nutrition plan. But, keep in mind, that you may not end up looking like the people photographed in the book even if you follow it to a tee. If that is the case, and what you want, you will probably have to tweak your nutrition plan in order to get to that point. The book does give a lot of very good inspiration and provides a good starting point for some people who want to get in shape and start weight training, but really do not know how to start and don't want to use a personal trainer. For other people, it can be a plan that they can follow for life. 

Supplements?

There is always a debate out there about whether or not to take supplements when working out. Some people swear by them, others subscribe to the theory that you can get everything your body needs through food. I fall somewhere in the middle. First and foremost I will only take supplements from sources I trust, like Beachbody. The supplement industry is not regulated by the federal government and as a result, a supplement does not have to do what it claims or contain what it claims to have in it. Think of how many times you have seen a commercial or infomercial with some powder or pill that claims to do whatever, only to disappear never to be heard from a few months later. The reality is there is no pill, powder, or shake that can block fat, block carbs, or give you ripped abs all by itself. The only role a supplement should have is to do what it says, supplement, not replace what you are getting through food.

The only supplements that I take on a regular basis are a multivitamin, a joint support, and an immune system booster. All from Beachbody. I do not take the recovery drink. After a workout, you need to consume simple carbs and protein, both of which you can get in a glass of chocolate milk. Which is far cheaper than any of the post-workout drinks and powders in the market. I also take shakeology as a meal replacement because it is the one thing you can do to get all the fruits and vegetables you need (and foods that you would have almost no shot at finding at a grocery store).  If you want more information about it click the link on the left. I have never found things like creatine to be all that helpful to me. I know other people who have really been able to put muscle on with it. The bottom line is, do your research, and once you find a source that you consider reputable, decide wisely. Supplements can get very expensive, but if they work for you the cost will be worth it, but if not using them can amount to throwing money away.

Week 1 of P90x2 is in the books

Hey everyone. I just started on week 2 of P90x. I did X2 core for the second time today. I am getting better at the moves and am definitely able to do more and better reps. I managed to burn around 400 calories today, which is great considering how slow and controlled most of the moves in that workout are. Here are my stats after 1 week. waist 38.8" (loss of .7") Hips 39" (loss of 1") chest 42.5" (loss of .5")weight 178.4 (loss of .4 lbs). Remember what I said about scale weight? If not, go read my post from earlier this month. I ate cleanly from Sun to Friday. I did have a couple cheat meals last Saturday. Here is a screenshot from Diet Power showing my numbers for the week.

If you want to see my progress pics you can check out my beachbody message board thread here Again thanks for reading! I will try to post a short update tomorrow after plyocide.

Less than a week until P90x2

I am in the home stretch finishing up an abbreviated round of P90x. I will be starting P90x2 on the 17th. I am starting on a Saturday to work the schedule around my walking class at school that is starting that week. Those will be my active rest days on the program (until May when the semester ends). I am going to follow phase 2 and 3 of the nutrition plan, basically switching between each one after each workout phase. I also decided on the recovery weeks I am going to do a shakeology/Green Smoothie fast. I will have 3 shakeology and three Green Smoothies every day. Since that is not something I could (or would want to) do for more than a week, the recovery weeks are the best time to do that since there are no intense workouts that week. I will update this page regularly with my thoughts on the workouts. I will also be posting to the team beachbody message board thread I started. You can find that here As always, feel free to send me a message or leave a comment and thanks for visiting my page.

You Can't Always Trust Your Scale

One thing that invariably happens when people start a workout program is that they focus in like a laser on their weight and see that as the only indicator of success. That is the downside of using testimonials. They show that the workouts and nutrition plans work, but they also provide a yardstick for weight loss. Then people think well this person lost x number of pounds, I have not so it does not work for me. Then they quit. Remember what the scale is measuring is NOT JUST FAT. Your weight is a combination of fat, muscle, tissue, bone and water. Now your tissue and bone are not likely to change dramatically when working out but your muscle, fat and water retention will.

You always hear people say muscle weighs more than fat. That is not true. A pound of muscle weighs exactly the same as a pound of fat. Much like a pound of cotton weighs the same as a one pound brick. The difference is the brick takes up much less space than the cotton. The same principle applies to fat and muscle. Muscle takes up less space than fat. It is more dense. When you start working out you are going to be burning fat, but you are also going to put on lean muscle. The fat does not magically transform into muscle though, so it is not likely to be a one-to-one replacement, or even a two-to-one replacement. Meaning you are not guaranteed to drop 2 lbs of fat to every pound of muscle gained. Say for example you take off 15 pounds of fat and gain 10 pounds of muscle. Well assuming your water level stays the same the net scale change is going to be a five pound loss. But you are going to look (and feel) a lot different with that 5 lb change than you did before. But if you look at nothing but the number you are going to feel like a failure if you wanted to lose 20 lbs.

When you are working out scale weight is a factor, but keep in mind you cannot always trust it. You need to take into account other things like body fat levels, how your clothes are fitting and how you look. That is why taking progress pictures are important. You are not going to be able to see day to day changes looking in the mirror, but if you see a picture of yourself 30 days apart, you will. Lets say however you get 30 days into a program and you do not see any significant change. Your clothes are still tight, and you do not see any definition in your 30 day pictures. Well then it goes back to nutrition. What are you eating and are you eating at a caloric deficit. Everyone's body has a number of calories it can take in to maintain the current weight. Your body is always trying to find that balance. If you eat less than that number (as long as you are eating healthy, balanced meals) you will lose weight. If you eat at or above that number you will not. As you exercise that number is probably going to change. which is why, if you want to see the best results you are probably going to have to track what you eat. There are programs like Diet Power and web sites that will do that and make those calculations for you. Then you just have to make sure you are eating the right number of calories. If however your clothes are getting more and more loose, you see changes in your body in your progress pictures, and feel better, then keep doing what you are doing and don't worry about the scale.

Finally, remember if you are overweight you did not gain all your weight in 60 or 90 days and you may not lose it all in 90 days. Especially if you are very overweight. As you get closer and closer to your ideal weight and ideal level of fitness you are going to lose less on the scale. You may remember Tommy from the one of the P90x infomercials. He went from being obese to ripped, but it took him 5 rounds of P90x to do so. That amounts to 15 months. I don't know him personally, but chances are his weight leveled off at some point and if he had given up he would not have ended up with the results he did. As always if you have questions or comments you can contact me by posting a comment here or through my Beachbody page. Good luck and stay fit.

More on Nutrition

One question that seems to get asked a lot when people start a fitness program like P90X is do I have to follow the nutrition plan? I think it is more important to follow A plan, whatever plan it is, that gives you a balance of protein, carbohydrates and healthy fat, than it is to follow any one specific plan. Beachbody puts together nutrition plans based on sound scientific principles, but they keep most of the science behind the scenes. All you have to do is a few simple calculations that they walk you through to figure out how much you should be eating, then you just eat the right portions. The one beef I have with the P90x plan is that the first phase has you eating a lot of protein. If you google how much protein should I eat you will find a lot of articles out there, may of which conflict with each other, on how much you should consume. One thing I learned from the nutrition class I took last semester is that if you eat too much protein your body cannot use it and you essentially just pee it out. While people who are working out need more protein than a sedentary person, it is possible to overdo it. I do however love the second and third phases of the P90x food plan. I am most likely going to cycle those phases the rest of the way out. Personally I believe it is important to keep track of what you are eating. How detailed you get with it is up to you. It can be anything from just keeping a food journal to actually logging your meals into a program that tells you how much you ate and will actually give you a numerical breakdown each day. Personally I like the Diet Power software program. I have a link to it over on the left side. It is not the only one out there, but I find it the easiest to use. If you keep track of what you eat, you keep yourself accountable. You can see if you are really eating what you should be, of if you have cheated too much. You can also see how your body is responding to the food you eat. If you use one of the logging programs or internet sites you can also see if you are eating too much of hidden things like sodium which we get way too much of in our food that can derail your progress. Ultimately the more you know about how your body reacts to the foods you are putting into it, the better results you are going to get. So, do you need to follow the plan you will get with any workout program. No. Our bodies are all different and they way mine reacts to food is going to be different than how yours does, or how another person's does. You do however have to follow whatever plan works the best for you. Sometimes that requires eating less "starchy" carbs like bread and pasta, some can handle eating more of those kinds of foods. The key is to keep it balanced, with protein, carbohydrates, vegetables and healthy fat. No amount of exercise can make up for eating too much junk. If you want to get the ripped abs and look like the people in the infomercials you need to eat well. You will always see in the small print that the people followed a nutrition plan to get the results that they did. If you have any questions you can click the link for my Beachbody page and send me an e-mail, or post a comment on this page. I do moderate the comments to keep the spam out, so it may be a while before I see it. Stay fit everyone!

The Anatomy of A Cheat Day

One thing that is usually brought up in conversation is whether or not to have a cheat day when doing a program like P90x, Insanity or any of the others that are out there. There are a couple different schools of thought around them. Some think never cheat while you are doing a program. Others say have a cheat day, and others say do a cheat meal or two throughout the week.

 Like many my exposure to exercise and nutrition came in the late 1990s early 2000s with the Body for Life program. That works a cheat day into the program where on your rest day you eat whatever you want. Like many, I took full advantage of that and would eat like crap all day long. Early on I probably did undo some of my progress for the week by eating thousands of calories of junk in a single day. But what it did was get me to stick to the program. Reality is, even if you are not morbidly obese, chances are if you are overweight you have at least some psychological issues surrounding food. You probably did not get to where you are  just just because of  how your body breaks down food and stores fat. It is because you eat to provide yourself some measure of happiness. And let's face it junk food tastes good.

The reason why I hate the word diet (one of them anyway) is because it implies restriction. How many people have you heard start a diet with the intention of never eating anything bad for X amount of weeks, months, or even never again. The intention supposes they will either never again be tempted to eat anything bad or will have an iron will to resist that temptation. But to be blunt, if you are overweight you do not have an iron will when it comes to food. So when the person is tempted, and does eat the thing that he or she swore to not eat what happens? Many think "well I had it yesterday so it wont hurt to have it again today." That in turn switches to "I don't have to be as strict with my diet." And then after the person gains some weight back it goes to "I can't do it and will always be fat." Some people just jump to that last step right after cheating on the diet. That is how people get into the yo-yo dieting where they lose, then gain all the weight back, plus some. When the truth is if the person would have gone back to the diet (presuming it was healthy in the first place) the cheat would have been a blip and would have not done any damage in the long run.

That is why I personally feel that some kind of cheat is necessary to stay on a good nutrition plan. You will be tempted to eat badly at some time over the course of 90 days. Whether it is a party, a holiday, or just the smell of the bakery isle at the grocery store. If a cheat day where you eat a bunch of junk is what keeps you doing the program go for it. Will you get the best results possible doing that? Probably not. Obviously if you can get through the entire program eating cleanly the entire time the better results you will get. But the best program is the one that you stick to. It can work for millions of people but if you cannot stick to it then it is not right for you. Personally my cheat days these days look a lot different than they did back then. I still do eat junk food, but a lot less than before. Many times I will eat healthier versions of the junk food I like. For example I will make a homemade cheeseburger on one of those indoor grills so it is lower fat, put it on a whole grain bun, and control what goes on it. Or I will have a single serving size thing of frozen yogurt, or a small bag of chips. Things that are gone after I eat them so I do not have leftovers around to tempt me the rest of the week. Even back when I was doing the "day of junk" cheat days was that after about a month of exercising and eating well the rest of the week, I could not eat as much junk on my cheat days, and did not crave it as much anyway.

These days I may do a cheat day or just a couple cheat meals per week. It just depends. The good thing about the cheat day is it is an isolated thing that you can compartmentalize, but it does not give a lot of flexibility. On the other hand if you do the cheat meal approach you can have it whenever, but you have to have the will power to say I am only going to do two or three a week and that is it. So if you get invited out to dinner you can count it as a meal, but then get back to the eating on your nutrition plan with the next meal. The popular thing when it comes to nutrition is the 90/10 rule. If you eat clean 90% of the time, you can eat whatever you want the other 10% of the time. Yes, you will get the best results from any plan if you can eat cleanly 100% of the time, but that is not realistic. Especially when you are starting out. The great thing about cheat days or meals is that you do not have to use them, but they can be there if you need to. If you would like me to coach you through a P90x or any of the other Beachbody programs, just click the link for my Beachbody page over on the left. Good luck and stay fit my friends.

P90X and nutrition. How important is it?

It seems that people often ask do they really need to follow the nutrition guide to get results on P90x. The quick answer it depends. It depends on two things, what kind of results you want and your body. P90x or any other workout program is going to come with a nutrition guide that will give you a plan to follow. The nutrition plans that come with the various beach body programs are tailored to whatever program you purchased. At their core they all use a balanced approach to eating enough carbohydrates to give you energy, protein to build muscle, and fat (yes fat) to keep your tissue (skin, hair, and organs) healthy. The P90x program runs through three eating cycles that start out with higher protein and lower starchy carbs (like bread pasta and rice) and then transitions to lower protein and higher starchy carbs.

I actually took a nutrition class last semester so I may do a post later on with some tidbits about just what overall healthy eating is, but in the context of working out, the closer you follow a balanced plan, that incorporates protein carbohydrates and healthy fat (and yes vegetables) into the meals and snacks the better results you are going to get. It is often said that a good nutrition plan is going to be at least 75% of your results. Depending on your metabolism and how your body reacts to food that number may be closer to 85%. But I think everyone has enough common sense to know that it does not matter how much you work out, if you are eating like crap every day you are not going to have ripped abs.

Which takes me back to my original point. What are your goals? So people just want to take off 10-15 pounds and are not interested in having 6 pack abs. In that case you probably do not have to follow any one specific nutrition plan. If you already eat reasonably healthy then just working out might do it for you. It may be that all you have to do is change a few things about how you eat. In that case maybe ditching dessert once a week is all you need. If however you want six pack abs, chances are you will need to follow a fairly strict nutrition plan and will have to pay attention to how much of what kind of food you are eating.

Even that depends however. If you are one of those people who can stay fairly lean no matter how you eat (insert obligatory I hate you comment here) then you probably will not have to track what you eat as stringently. For those of us whose bodies store fat more easily we will.

Personally I am following the P90X2 nutrition plan, but using one day as a cheat day where I don't pay attention to portions, and if I want will eat junk food. Once I start P90X2 I will knock that down to a couple cheat meals per week. Even with the cheat day I am getting stronger, becoming more toned and am starting to see definition in my abs. Look for a post tomorrow on the anatomy of a cheat day where I will talk more about my philosophy on them and how it has changed over the years.

Stay fit my friends!