Body for Life: 12 Weeks to Mental and Physical Strength

o - - for- Bill Phillips and M ichael O'Orso

12 Weeks to Mental and Physical Strength

Change Your Mind- Change Your Body-Change Your Life Imagine, just 12 weeks from now, having the lean, healthy body you've always wanted and not having to

turn your life upside down to get it. Imagine having the energy to be at your peak from dawn to dusk, having the confidence to do all the things you've been putting off, having the certainty to make the right decision at the right time, and knowing that

you really do have the power to change- not just your body but anything in this world you set your mind to.

If this sounds unlikely, or even impossible. it's time you were introduced to Bill Phillips and his Body-for-LIFE Program-it's time you join those who have experienced breakthroughs with the help of his expert advice.

"While gaining energy and rebuilding my body were significant rewards, I realized those changes were just the beginning . My eyes are now open to the possibilit ies of change in all areas of my life. Now I can see a better and brighter future for myself and my family."

Hank Johnson Age 39 NASA Space Shuttle Engineer; Cape Canaveral, Florida "I admire Bill Phillips because he believes so much in what he is doing, and he has helped so many people, including me. The time I've spent with Bill over the last couple years has been tremendous for me. I feel better mentally and physically. I believe the more his message gets out, t he better off everybody is going to be."

John Elway Two -Time NFL World Champion "After completing t he 12-week Program, I not only achieved my physical goals, I rediscovered passion in my life. This became the primary driving force behind my success. I've become the person I've always wanted to be."

Russell Simpson, M.D., Age 47 Physician; Huntsville, Alabama "When I first read about Bill's Program, I felt a sense of hope I hadn't felt before. I was inspired to take the first crucial step-I decided to change. Within weeks, I began to feel better, look better, and peop le started to notice. After 12 weeks, I lost 30 pounds, three inches off my waist. four inches off my hips, and dropped three sizes. My life couldn't be better. I'm not settling for mediocrity ever again."

Christy Hammons, Age 24 Accountant; Lexington, Kentucky

Bill Phillips is

~.

WI

avid supporter of (h e

Make-A-Wi sh Fou ndation· of Colorado. Inc .

ISBN

0-06-019339-5

Body-for-LIFE Mention the name Bill Phillips to any of the

people he's helped transform, and you will see their faces light up with appreciation and respect. These people include: • Hundreds of thousands of men and women

who read his magazine for guidance and straightforward information about exercise, nutrition, and living with strength.

• Elite professional athletes- among them John Elway, Karl Malone, Mike Piazza, and

Terrell Davis-who have turned to Phillips for clear-cut information to enhance their

energy and performance. • People once plagued by obesity, alcoholism, and life-threatening ailments who accepted a personal challenge from Bill Phillips and, with his help, have regained control of their

bodies and lives. When you begin to apply the information in this book, you will be proving to yourself that astounding changes are within your grasp too. And, you will discover Body-for· LIFE is much more than a book about physical fitness- it's a gateway to a new and better life-a life of rewarding and fulfilling moments, perhaps more spectacular than you've ever dared to dream before. Within 12 weeks, you too are going to know- not believe, but know- that the transformation you've created with your body is merely an example of the power you have to transform everything else in your world.

www BodyforLIFE.com

In language that is vivid and down·to·earth, Bill Phillips guides you, step by step, through the integrated Body-for· LIFE Program, which reveals: • How to lose fat and increase your strength by exercising less, not more; • How to tap into an endless source of energy by living with the Power Mindset"'; • How to create more time for everything meaningful in your life; • How to trade hours of aerobics for minutes of weight training- with dramatic results; • How to make continual progress by using the High-Point Technique- ; • How to feed your muscles while starving fat with the Eati ng-for· LIFE Method; • How thousands of ordinary people have now become extraordinary and how you can too; • How to gain control of your body and life, once and for all. The principles of the Body-far- LIFE Program are surprisingly simple but remarkably powerful. So allow yourself to experience the force of the information in this book-allow yourself to take your mind, your body, your life to a higher point than you may have ever dreamed you could. All in as little as 12 weeks. Bill Phillips is the founder and editor in chief of Muscle Media· magazine and the creator of EAS· (Experimental and Applied Sciences). M ichael D'Orso is the coauthor of Walking With the Wind: A Memoir of the Movement and Winning With Integrity: How to Get What You Want Without Selling Your Soul. Photography by Kal; Jacket Design by Brian Harvat and Chris Monck Copyright 01999 by 11th Vision, L.L.C.

=

HarpcrCo ll insPublishers

I Abo availablf 011 Cointed straight up throughout lhe exercise {o keep Ihe focus on your tri ceps. nOl on your shoulders.

Lower the weight until you fee l a stretch in your triceps. hold for a COll nt of o ne . :md press [he weight b:tck up. following an fIrC so you dOll" bonk the back of your head. Keep lifting until your arms arc

locked out and the dumbbell is again directly over your head.

Keep your elbows 1'0illle(/ up. lIlIll Iwld Ih l'm ;n. . . . .dOIl·,

In Ihl'm flare 10 Ihe s;de.l".

OllT

DOli ~ hoMlhe tlumbbell like

a .1"(1I1(/1I';ch. Place yOIl!" palm.l· so they jace Ille ;1I.~it/e em/IJlare oj Ihe dumbbell,

wirh

yOI/I" indexfillge,..~

lUlll

Ihllmbs tOl/ching.

150

Exercise Guide

Close-Grip Pushdowns (triceps) Sta r t ing Position : Usi ng a high-cable machi ne, take a slight ly closer than shoul der-width. palms-down grip. Position your forea rms so they are about parallel with the floor. Keep your feet shoulder width apart fo r added stabi li ty, and bend your knees slightly. Your wrists should be locked in a neutral position (neither bent forward nor back) for the duration of the exerc ise . Tighten your abdominal s 10 stabi l ize your upper torso and keep it from swayi ng. (Gol all that?)

T he Exercise: Push the bar down and in toward your legs in a circular motion unti l your aTIllS are straight and your elbows aTC locked. Keep your upper arm s close to your body, and flex those

triceps in the bottom position for a COll nt of one. Then Ict lhe weight slowly return to the starting position , and do it again,

DOIl'/ hUllch IO/wanl alld leall ol'er the bar- tfte prolJulorlll should be wil}' yUUI" .r},:mlde/"s

squared. chI'S' tllld chill lip. alld your eyes looking straigh, 1()I1\·ard.

Exerci se Guide

151

Bench Dips (triceps) Starting Position: Stand with your back to a sturdy bench or chair. Bend your legs and place your hands on the front edge of the bench. Posit ion your feet in front of you so most of

your body weight is resting on your arms.

The Exercise: Keeping your elbows lucked against your sides, bend your arms and slowly lower your body until your upper ar lll S are parallel with the Ooor. Your hi ps should drop

straight down. Then. straighten your arms to ret urn to the starting position.

DO/l',lolVer your body 100 far. Thai call slress YOllr .I'hou/(/ers.

DOli 'f lei your upper body ex/end roo far 01/1 alVay [mill the belich, which also creMes stress 011 yOl/r sllOllldt:r jo illl.~. YOllr hips should slay prelly close fO rhe bench.

152

Exercise Guide

Lying Dumbbell Extensions (triceps) Starting Position: Lie down on a

nat

bench with a dumbbell in each hand. arms extended over your hC:ld, so you arc looking straight up at them. Your palms should be fac ing each other.

The Excrtisc: Bend your elbows and slowly lower the dumbbells toward you r shoulders. IIor toward your head. Your upper anns sho uld remai n stationary. Keep your elbows po inted

not back. This is a great triceps exercise, but it's hoard at first. Keep pract ici ng, and

III),

you' ll gel the hang of it.

0 011 'r let your elboll'·\'flllre 0111. KCCf)

Ihem

;11 (lild

poimed Slrtliglllllp.

Exercise Gu ide

153

Incline Dumbbell Curls (biceps) Sta rtin g Position: Grab a pair of d umbbe ll s, and sit down on an i ncl ine bench. Keep your shou lders

squared and your chest e lev:lted. In the starting posit ion, your arms will be hanging straight down.

The Exercise: While keeping your back flat ag:linst the bench and yo ur palms facing fo rward. curl the dumbbells all the way up 10 your shoulders. Then slowly lower the weights until yo ur arms are hanging straight down. so you get a full stre tc h o n your biceps before you lift the dum bbells back up.

DOli ~ IcclI! f0l1l'ard away

fro m rlie /J{lck of the inc/illt! bel/ ch. This IIslIally leads 10 swingil1 g Ih e weighrs up.

154

Exercise Guide

Seated Dumbbell Curls (biceps) Sta rt ing Position: Sit on the edge of a nat bench with your arms at your sides, a dumbbell in each hand. Now gel ready 10 focu s on Oexing your biceps-lake Hdeep breath and begin .

T he Exercise : With your palms facing forward. curl both arms, lifting the dumbbells toward you r shoulders. D uring the curl. keep your

upper arms and lorso still- there will be some move ment. but avoid swinging the weighl ll p (a COIIIIIIOI/ mistake). lei your biceps do the work. Then lower the dumbbells slowly to the start ing point

Don't {call back 01" [ol1l'f1rd as you lower rhe II'cighl.\'. Thi.f CIlIS dowlI OIllhe (11/101111/ of

work rhe bic('ps (lH' doing.

Exercise Guide

155

Standing Barbell Curls (biceps) Starting Position: Stand with your feet roughly shoulder width apart, holding a barbell with a sho uldcrwidth grip. Keep your chest up and shoulders squared-sort of as if you were standing at attention.

The Exercise: Now, withollt leaning back, curl the weight up. keeping your upper anns close 10 your sides. Your elbows shouldn't dig into your

ribs for leverage, nor should Ihey tum outward. Lower the weight all the way, in a controlled manner.

DOli 'f lake a very narrow or vel)' wide

grip. Both ca ll COIlse stress fO the wris/.s lIlId elbows. Your halld~' should be shouhler width apart.

156

Exerci se Guide

Hammer Curls (biceps) Sta rting Pos ition : Stand with your feet roughly shoulder width apart. wi th your arms extended down at your sides, a dumbbell in each hand, with your pal ms/acillg each olher.

The Exercise: Curl both arms, lifting the dumbbells toward your shoulders. During the curl.

..

~.

keep your upper anns and IOrso

still. Lower the dumb bells under control. Remember to follow the cadence "[ am building my

Body-for- Ll FE,"

Because you keep your palms facing each other on this exerc ise, il works a di fferent part of your upper arms.

u DOI/'/leall forw(lrd or back

lOO

IIIlIch. K eep

YOllr abs liShl{II1(/ YOllr DOli I lift witll YOllr palms facing (1011'11. Th e proper form to lif/the (1lIIIIbbdls i,~ w;rh yOIll" pafms facing

IOrso III'rigllll itrollgh olllrhe eXl'rcis('.

each otlll!!:

Exercise Gu ide

157

Leg Extensions (quadriceps) Sturting I'osition: Sit down on a legextension machine. and hook your

ank les behind the roller pad. If the roller pad is adjustable. it should be positioned so il resls on the lowest part of your shins. /lot on the top of your

fecI nor on the middle of your shins. Grasp the handles o n the machine o r the edges of the seat lighlly to keep your hi ps from lifti ng up as you perform the exercise.

The Exercise : Straighten your legs. lifting the weight with your quads unti l your knees arc straight. Always try for the fullest range of motion

you can- :III the way up. all the way dow n. Remember. we actually

while we're working out with this Program.

SIre/eli

Lower rhe weighr all/he way

dOWIl-l1

for oj people

go ollly {wIjW(IY dowll {llId

then lifl/he weighl back lip. Tllis makes the exercise half as effective.

158

0011 f let your hips come III} off the seal.

Exercise Guide

Leg Press (quadriceps) Starting Pos ition: Position yourse lf on the seal of a leg-press mac hine. placing your fecI about shoulder

width "p'1I1. toes slightly pointed out on Ihe pressing plalfonn.

The E xercise: Slowly lower Ihe weight to a point where your quads touch your belly as you inhale deeply. Then press the weight b"d: to Ihe start ing position. Be sure to push from your heels, /101 your toes. and don ', quite lock your knees al the top. This is a great leg exercise. but it is a challenging one.

DOli ~ pilI yourfeel /00 fill' apart Will poillf YOllr roes 0/11 (II (I ,slimp (Illg/e, Keep YO/lrlOe.\' jIlJl ,\-1i8",ly

poil1l(!(/ 0111. lI"ilh YOllrfeel jim abolll sholllder width aparl,

Exercise Guide

159

Barbell Squats (quadriceps) Sta rti ng Posit ion: Position the barbell on the upper portion of your back,

your neck. Firmly grip the bar with your hands almost double shoulder width apart. Position your fec I. angled j,'lightly OUI, about sho ulder width apart . Iw l

T he Exercise: Bend your knees and slowly lo wer your hips straight down until your thighs are parallcl with the noor. Keep your back as straight as

possible. your chin up. and your shoulders squared. Once you reach the bottom position, press from your

heels, and drive the weight upward. Inhale deeply on the descent. and exhale o n the way up. (If you have trouble balanc ing on this exerc ise. try placing a sturdy. o nc-inch-thick wooden block under your heels.) Thi s is one of the most demanding exercises there is. but it works great for building firm, strong legs.

IiIiI /)0 11 " leal1 forward much. or Y OIi '/I IIIlIch stress all yOllr lower back. 100

1'111100

160

Exercise Gu ide

Dumbbell Squats (quadriceps) Sta rling Position: Hold two dumbbells at your sides. with your palms lac mg 1Il . Stand with your feet about shoulder width apart. If y Oll hnve trouble balancing. try placing a sturdy. one-inch-thick wooden block or a couple of dumb bell plates under your heels.

The Exercise: Wh ile keeping

your shou lders, back . and head upright. bend your legs at the knees and lower your hips until your thighs arc parallel with Ihc noor. lllcn, pushing rrom your heels. lif! yourself back up to the sl:1t1ing position. Keep your back .. s straight as possible throughout Ihis exerc ise.

Exercise Guide

161

Dumbbell Lunges (hamstrings) Starling Position: Stand with your feet together, toes pointed straight forward, and a du mb bell in each hand. Keep your shoulders squared, your chin up, and back straight.

The Exercise: SICP forwa rd wit h your right foo\. Bend at your knees. and lower your hips lIntil your left knee is

just a few inches off the floor. Push wi th the right leg. raising yourself back up 10 the starting point. Repeat until you've done the p lanned num ber o f reps for YOU T right leg; then do the same for your left leg.

DOli ~

poim youl"

lOes ill or 011/, iJOIh

feer should point Jlmiglll forll'ard.

DOII'IIiJl your/oo/ lip. Keel' il flat. The proper form i.l" willi olle leg eXTel1(led to Ihe

poilll where. when yOIl /)elld down, yO/lr kl/ee 011 Ihe forward leg is oller YOllr/ool, 110/ way (Jill ill front of iI,

162

Exercise Guide

Standing Leg Curls (hamstrings) Sta rting Position: Using a standing leg curl machine, position your thighs and chest against the pads and your ankle against the roll er pad. Lean forward, and grasp the handles.

The Exercise: Curl the weight up, flex yOllr hamstring (the back of your leg) :IS hard as you can. and hold it for a

count of o nc. Then ~·'O\rly lower the weight all the way down to the starting position. After you' ve finished the planned number of reps with one leg, do Ihe same ror your opposite leg.

DUII't leall jorll'lI/'{:1 or stick yOllr

hips

wlIy 0111.

Olllhis

exercise, JOI/I" whole bOlly shou/tl be straight.

Exercise Guide

163

Lying Leg Curls (hamstrings) Starting Position: Lie facedow n on a lying leg curl mach ine, adj usting your

position so the pads are resting on the back of your ankles.

T he Exercise: Curl your legs up, and bring your feel as close to your hips as possi ble; ideally, the roller pad should

touch the lOp of your hamstrings. Hold this fully contracted position for a coun t of one before .rlowly lowering

the weight to the starting position. once agai n trying for the full range of motion.

0011 ~ lifl YOllr hil'S as YOII curl Ihe lI'eiglll as this /m/.I' slress all YOllr

lower back.

164

Exercise Guide

Straight-Leg Deadlifts (hamstrings) Starting Position: Stand up straight. with your feet shoulder width apart and a dumbbell in each hand. your pal ms faci ng toward your legs. Thi s is a te rrific exercise for thc hamstrings. and it hel ps strengthen the lower back.

T he Exercise : Bend forward at your hips. and slowly lower the dumbbells in front o f you

until the weights almost touch the floo r. Keep your back strai ght throughout thc exer-

cise. Then, while concentrating on the muscles in the back

of your legs, raise your upper body and the weights to the starting position.

001/"' 1!llIIeli Ollel:

Keep your back fairly rigid Ihrougfwl/I rhe

exercise. Exercise Guide

165

Seated Calf Raises (calves) Starting Position: Posi tion yourself o n a scaled calf-raise machine with the balls of your feel on the platform and the knee pad on the lower part

of you r from thig h. Keep your upper body still during the exercise, and focus o n those calves.

The Exercise: Slowly lower your heels and leI you r calr muscles stretch as rar down as you can. Hold that streIch for a COUlll of

one before pressing the weighl up as high as possible. Flex hard and hold for another count of one. T hen lower the weight

slowly.

0011 'f {Jilt 'he pads high III' 011 yOllr thighs. rhe {lad sho/lld be placed dowlI closer to .1'0111' knees.

166

Exercise Guide

Standing Calf Raises (calves) Starting Posit ion: Using, you guessed it ... .. standing calf-raise machine, posit ion yourself so the balls of your

feel are on the platform and the pads which trans fer the weight arc on top of your shoulders. Don't hunch over.

The Exercise: Without bending at your hips or knees. slowly lower the weight. usi ng a count of " I am bui ld ing my Body-for-LlFE." and stretch your c;llf muscles as f:u' as you can . Hold them in that lower position for a count of one. Then tift the weight up as hi gh as you can, and hold the contraction for another count of one.

0011 " Ie' your back hl/llch over. Keel) yOllr sholiider.f sqlla red. JOll r chill lip. lIml YOllr face

forward. Exercise Guide

167

One-Leg Calf Raise (calves) Sta rting Position: Stand with the ball of your ri ght foot resting on a step or a sturdy wooden block, a dumbbell in yo ur right hand. holding on to something for balance wi th your left hand. Lift your left foot up and hook il behind your rig ht calf.

T he Exercise: Lower your right heel as far as you can. really stretching you r calf al the ballom. Then press up on your toes as far as possible. contracti ng the calf muscle. Hold that llex for a count of one; then slowl y lower the weight, and repeat for the pl anned number o f reps.

DOII'rlel YOlIl"fOOll"01I tow{//"(I the lillfe /oe

when you're lifting. Imre(l(l, raise III'. flexillg your calf, amI pllt the weighl 01/ (he ball of your fool.

Sw itc h legs. and foll ow the same inst ructions.

168

Exercise Guide

Angled Calf Raise (calves) Starting Position: This is a good calf exercise you can do at home or at a gym. All you need is a pair uf dumbbells. Start by holding a dumbbell in each hand and standing with your feet about shoulder width apart. Now, turn your toes out, so your feel fo rm a 45-dcgree angle.

The Exercise: Keeping your legs strai ght. raise up on your toes as high as possible. Pause for a count of onc. then s lowly lo wer to the start ing position.

DOI/" do this exercise all cmpet-jilld a solid

surface like {/ han/wood or cOllcrelefloor.

Exercise Guide

169

Floor Crunches (abdominals) St:lrting I'osition: Of all the newfangled doodads and gimmic k devices Ihal pro mise to deliver a firm, "sexy" tummy in record lime. I' m convinced no ne work as well as a properly executed, simple abdominai-slrcnglhening exercise called fl oor crunches. All you do is lie on a floor (prefer-

ably a carpeted fl oor or a pad of some kind). pili YOllr hands heside your head . bring yo ur knees together, and place yo ur feCI flat on the floor about a foot from yo ur hi ps.

T he Exercise: Start by pushing yo ur lower back down.

almost like you're trying to make a dent in the floor.

DO/l" lock yOlo' hl/llds behind your head YOIf" hlillds shoilid be ClIpped (If the .~idl!.\· o/ yollr head (Iml should lIot

be

lI.\'el{ fo r

170

le l'erage.

Then and only then. begin to roll your shoulders up. keeping your knees and hips stationary. Co ntinue 10 push down as hard as you can with your lower back. The range of motio n on thi s exercise is very limited. Your sho ulders actually corne o ff the ground onl y a few inches. Hold this position and fle x yo ur abdominal muscles as hard as you can fo r a count of one. and then slowly lower your shoulders back down to the floor, bUI never sto p pushi ng down with your lower back . Take your time on this exercise . It"s not a race, and it's not a contest to see who can do the most sit-ups. If you do this exercise properly. I gu.. rantee your abs will be burn ing by the time you gel done with a dozen re ps.

Exercise Guide

Twist Crunches (abdominals) Sta rting Position: Lie Oat on your back with your knees bent and your hands bes ide your head . Let your legs fa ll as far as they can to your left side so your upper body is Oat on the Ooor and your lower body is 011 its side.

DOli 'f lock your ham/s behind your head.

Exercise Guide

The Exercise : Press your lower back down into the Ooor. while you roll your upper body slightly up until your shoulder blades cle,lr the ground. Concentrate on the obliq ues (the muscles on the sides of your waist), and contract and hold the crunch fOr a count of one. The key to making tillS exercise ultra-effective is to hold tlUlt contraction. (Most people don't do this- they simply lift up and then lower baek down.) After you've held that contraction, slowly lower 10 the starting position. count one, then perform your next rep. After you complete the planned number of reps 011 the right side, switch to your left and fo llow the same instructions.

171

Decline Sit-Ups (abdominals) Starting Position: This is a great exercise for the lower and middle abs. In order \0 do Ihis one, you'll need a "decline bench" thaI allows you to hook your feet. Position yourself on the decli ne bench with your fect locked in. Your upper body should be perpendicular to the bench, so you have to contract your abs just to remain in place. Place your hands

on each side of your head. just behi nd your c:u·s. Don't lock your fingers.

The Exercise: Lower your upper body while you con tract your abs. Go back just about a foot. (Do lIot go all Ihe way down.) Ho ld and Ocx extra hard for a count of one. Then cf ul1ch hack up 10 th e sl:lrli ng [lOsilion.

When your strength increases and you can do more than 12 re ps. grab a weight plate (sIan with just 10 pounds) and perform the exercise as described here, while holding the weight against your chest.

0011 ~ go back roo far- this will pllt srreSJ 011 YOllr lower back.

172

Exercise Guide

Bent-Knee Leg Raises (abdominals) Starting Position: Lie flat on YOUT back on a padded or

carpeted floor with you r hands under your hips, palms down for support. Lift your head slightly off the floor. but don', bring your chin to your chest.

T he Exercise: Start by lifting your legs off the fl oor while you simultaneously bend them at your knees. pulling your thighs up toward your

chest, slowly. Now, with your knees approaching your chest, contract your abs and slightly lift your pelvis up off the fl oor. Then, slowly straighten your legs. Bri ng them back down toward the floor, but dOli '( let them rest on the n OOf. Hold them in that extended position for a count of one, and then bring 'em back up.

DOll 'f lift your head lip too far or fer )'Ollr lower back arcll;

your/ower back .~/willd be pressed illfo the ground, alld your head sholl{(f swy hCICk,

just slightly oJfthe grolll/(i.

Notice: If you'd like to sec a video demonstration of any of the exercises shown in this section, visit www. bodyforlife.cotn.

Exercise Guide

173

Dai Iy Progress Reports - - Appendix 0 - -

175

The Eating-for-LIFE Method

Body

Dai ly Progress Report

LIFE

I Date:

Day 1 of 84

Total portions of protein: 6

Total portions of protei n: Total portions of (arbs:

Total portions of (arbs: 6 Total cups of water: 10

Total cups of water:

D a.m.

O a,m. O p.m.

Oa m. D p_rn

O p.m.

r------------------------i

D a.m. D p.m.

D a.m. O p.m.

O a.m.

O a,m. D p_m

O a,m. O p.m.

O a,m. O p.m.

O p_m

r------------------------i r - - - - - - --i r------------------------i

NOTES

D a.rn O p.m.

~

Body

The Training-for-LIFE Experience '"

LIFE

Da ily Pro gre ss Report

-,"-

Date: Day 1 of 84 Upper Body Workout

Planned Start Time: Planned End Time: Time to Complete: 46 minutes

R,,,

"

Weight (lbs)

-, Minutes

s."

,

Actual Start Time:

Actual End Time: Total Time: AaUAl

IflIemity

"'"

R."

Weight (lbs)

Minutes

10

NOTES

Daily Progress Reports

Intensity

'''-, l'" ""

177

The Eating -for-LIFE Method

Body

'" LIFE

Daily Progress Report

I Date'

Day 2 of 84

Total portions of protein: 6 Total portions of carbs: 6

Total portions of protein : Total portions of (arbs:

Total cups of water: 10

Total cups of water:

O a.m O p.m.

Oa.m. D p.m.

O,.m,

'I - - - - - - - - - - - --1

1 - - - - - --1 1-___________ -1

O p.m.

O a,m. O p.m.

D •. m.

D,.m,

D p.m.

D p.m.

1-__________-1 1 - - - - - --1

D I .m. O p.m.

O ... m.

1-__________ -1

O p.m.

D • .m.

O p.m

D iI,m,

D p.m.

f - - - - - - -- - i 1-------------1

f - - - - - - - --i 1------- -- - - - -1

1 - - - -- - - 1

O , .m. O p.m.

D iI.m. D p·m.

1 - - - - - --1

f - - - - - - - ---1

1-__________-1 f - - - - - - - ---1 1--------------1

NOTES

178

Daily Progress Reports

Body

The 20-Minute Aerobic s Solution '"

LIFE

Daily Progress Repo rt

- ~-

Into .... II1 Patte '"

Date:

Planned Start Time:

Actual Start Time:

Day 2 of 84

Planned End Time:

Actual End Time:

Aerobic Workout

Time to Complete: 20 minutes

Total Ti me: ACTUAL

Exercise

Minute by Minute

Intensity

level

Exef