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Body for Life Basics:
- Eat 5-6 small, portion controlled sized meals containing a portion of lean meats, a portion of non-processed carbohydrates, and a portion of green vegetables. A portion is about the size of your open palm.
- 3 weight-lifting workouts weekly (every other day), alternating working on upper body and lower body. When you are lifting weights, your goal is to push your muscles to the point of failure (when you are physically unable to lift more weight even when trying).
- 3 High Intensity Interval Training workouts per week. This is any aerobic activity you can think of but instead of doing it at one pace the whole time, you need to build up from a low-average intensity to peak intensity where you are pushing your cardiovascular limits over the course of several minutes, several times during a 22 minute session. Spend the first 2 minutes warming up and the last 2 minutes cooling down at a moderate pace.
- Take one day off per week as a free day from exercising and eating 'on plan'. Be careful not to go TOO crazy and eat more than you lost during the rest of the week.
For more information, see the Body for Life Tracker site or the official Body for Life site.
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