When it comes to fitness, most people don't set their sights high enough, says Bill Phillips. "I don't want your best," he tells USA WEEKEND. "I want better than that. I want better than what you perceive your best is."
Phillips, 36, is the author of the best-selling Body-For-Life, which details his program for getting and staying in shape. The program has been praised by experts for being both challenging and physically sound. Phillips also is the founder of Muscle Media magazine, as well as Experimental and Applied Sciences (EAS), a sports nutritional supplement company he recently sold for nearly $200 million.
Comment from USATODAY.com Host:
Welcome to our chat with Bill Phillips. We're almost ready to begin, so send in those fitness questions! Puyallup, Washington:
I have been going through a COMPLETE lifestyle change along with my husband. This entails excercising 6 days a week (30 mins cardio and 45 mins strength training) and eating properly (5 mini-meals is all we can squeeze in!). We have been doing this religiously since Jan 14. My question is this...I have lost only 5 lbs in this amount of time, but alot of my old clothes I could not fit into fit me now! Am I losing fat but replacing it with Muscle? I believe I am but I am currently 5'3 @ 215 lbs...will I be able to get down to 140 lbs? Or because I am (vigorously to failure) strength traing am I going to be a huge bulk of 200 lb muscle mass when I get all this fat off? Thanks so much for you time! My hubby and I are patrons of Muscle Media and love it! We would be of EAS also but its a little spendy for us.
Appreciative of your mind-set toward fitnes!
Bill Phillips:
First of all, congratulations on your success! You are headed in the right direction! Please make note of this: Progress is made where progress is measured. There are other ways to measure progress besiudes just scale weight. I suggest measuring your body fat percentage in addition to your weight. What you'll find is that you're losing more fat than you think you are and replacing it with healthy muscle. Pompano Bch Fla.:
Iam 86yeaars old and have develped a large stomach I weigh 103pds How could I get rid of the lge stomach I escersize every day.
Bill Phillips:
Everyone has something about their body they would like to change. Many refer to it as their "problem area." What I find is that it usually isn't a person's belly or their hips and thighs that are truly the "problem." Most often the "problem area' is between the ears and by that I mean that the best approach to making improvements is often to change the way we are thinking. To change something we are doing. Along those lines, I'd suggest you read the chapter in "Body for Life" about transforming patterns of action. When you identify the habits that are working for you and the ones which are working against you and you create a new routine, you'll find you make a very nice improvement, very quickly. honolulu, hi:
do you have any specific diet recommendations or exercises that will help people with osteoporosis or bone-loss concerns, especially when compounded by continuing knee and back/spine pain caused by old injuries.
thanks.
Bill Phillips:
My No. 1 diet tip is to not go on a "diet." Learn how to feed the body, not how to starve it ! When you do that, and you learn how to exercise efficiently and intelligently, combining strength training with the right amount of aerobics, you'll not only lose fat and gain muscle, but you'll increase bone mass and flexibility. That being said, and that being true, be sure to check with your doctor to have him evaluate any injuries before you get started. livonia, Mi:
My son is 11 years old, is he too young to be lifting weights? I heard it's not healthy for young boys. How much should he lift if it's ok?
Bill Phillips:
Children don't need to, and shouldn't, perform the kind of intense exercise that I recommend for adults on my "body For Life" program. However, children and young teenagers can benefit from calisthenics (pushups, situps, pullups). Beginning the healthy habit of regular exercise, as opposed to the unhealthy habit of excessive time spent behind the TV, is a great thing to teach kids. Bloomsburg, PA:
I'm only beginning the program and so far it is just terrific. Could you comment though on the six meals. Sometimes I'm just not that hungry. Is it inappropriate to have say a smaller portion than recommended or to say split a shake over two meals?
Bill Phillips:
First of all, congratulations for getting started! Some people never make it that far! Now that you've begun your "Body For Life" journey, what I need you to do, please, please, please, is follow the proven plan as closely as possible. That includes eating all six meals. Now, it is important that each meal contains the proper portion sizes. For some people, a half of a Myoplex nutrition shake is enough for a meal. Peggy, Indiana:
I am 40 yrs. old & overweight. I am confused on how much time I should devote to weight lifting versus aerobic exercise. Being a busy parent, I find the most I can work out is an hour in the gym nightly. I've heard I need to do aerobics the most to lose weight, but also have heard that the more muscle I build, I will have a faster metabolism. I don't know how best to divide my time going to the gym 5 days/wk for 1 hr. to 1 1/2 hr. Thanks for any info.!
Bill Phillips:
The good news is, you don't need to work out an hour, much less an hour and a half a day. This is one of the biggest myths about exercise. The fact is you can get better results faster by exercising harder, not longer. You see, the objective of smart exercise is to stimulate, not annihilate the body. And remember that the vast majority of fat you burn and healthy muscle you build occurs after you exercise, not during the workout. In "Body For Life" I explain the 20 minute aerobics solution, a routine which you only need to perform three times a week for 20 minutes, and a special type of weight training that you perform 35-45 minutes three times a week. Brattleboro, VT:
What do most poeple do after finishing a challenge? Do they just start another one
Bill Phillips:
I suggest taking a week off to celebrate after you finish each 12-week program. Then, set your sights on how you want to look, how you want to feel, and how you define success over the next 12 weeks and set out to achieve your new goals. Remember, nothing in the world stands still. There is no such thing as "maintenance." You are either moving forward intentionally, or moving back, accidentally. It's your choice. Indianapolis, Indiana:
Bill, thank you for BFL program. If you are not getting the results you want, what do you need to look at most about your program? training? high points? Nutrition?
Bill Phillips:
Believe it or not, the planning aspect of the program is where I find most people have the greatest opportunity for improvement. Some people are working out very intensely and eating right. But, they are "blowing off" the planning exercises which I describe in "Body For Life" the book. It only takes five minutes at night to plan what you are going to eat and when you are going to eat it the following day. And it only takes a few seconds to plan when you are going to work out. Make an appointment with yourself and stick to it every evening. Sit down and review your goals, think about your reason for making the decision to make a change. And plan how you're going to move forward in a positive way. Houston, TX:
What can I do to get rid of cellulite in my thighs? Will working out or dieting get rid of it? Please advise.
Bill Phillips:
Any type of body fat can be burned off through the "Body For Life" approach. But remember, you have to take an "inside-out" approach. You cannot just focus on extra and unwanted body fat on your thighs or anywhere else, and transform the way you look. You have to take a more intelligent approach than that. You have to make the decision to make a change. You have to make intense exercise and smart nutrition as well as ample rest and recovery AND planning, a part of your daily routine. That's the best way to fight fat. It really is. Chicago IL:
Hi, Bill I am "Body for lifer" and my question is: On the days that I lift weights, is it just as important to lift weights in the morning just like the aerobics to get the best results?
Bill Phillips:
As you know, I love early morning exercise. It burns more fat than afternoon exercise, provided you work out before you eat breakfast. However, even I have to work out in the afternoon once in a while. If you do work out later in the day, try to do so after a three-hour fast. And, if you have to do either aerobics or weight training in the afternoon, I would choose the latter. Greenville, SC:
Are workout videos good for the aerobic day of your program?
Bill Phillips:
I don't think that's a bad idea. Whether you need a workout video to help you get through your aerobic exercise session or not is really up to you. Personally, I find that if I listen to new, uplifting music, my aerobics sessions go by very fast and I have great energy. cedar rapids, Iowa:
Week 11, day 3. Can't believe the changes, thank you. Any tips for getting the body fat % down a little lower? Currently at 15% and in the best shape in nearly 15 years.
Bill Phillips:
Congratulations! I know how good you feel at this moment! Considering the fact that you look and feel better than you have in years, I would focus on doing more of the same. I would stick with what is working for you. After you finish your program, take a week off to reflect on how you got to the point you are now and then, focus on where you'd like to be after your next 12-week program. And remember, don't compare the way you look now to anyone other than yourself! You are a success. Artesia New Mexico:
I've been on the Body-for-Life program for 9 weeks not using Myoplex or any protein product. I've seen major changes in my body shape, but would like to see more. Would the protein products help?
Bill Phillips:
Congratulation on your success! Because you are getting results, I would stick with whatever you are doing. If you find that you can no longer consume the healthy, protein-rich meals that are helping you achieve your success, then you might consider using a quality nutrition shake or bar such as Myoplex. Wayland, Mi.:
Is three cheat meals a week ok, or do you believe all your cheating should strictly be done on one day????
Bill Phillips:
On the "Body For Life" program, I encourage people, I require people, to eat anything they want one day a week. it's called the "Free Day." It is not called a "Cheat Day." The only way you can "cheat" on the Body For Life program is by not following this proven formula for success. And, if you're not eating the foods you want one day a week, no matter what they are, no matter how much of them you want or don't want, you are cheating. Wouldn't you rather be "free" to be yourself, rather than be "a cheater"? Brattleboro, VT:
Hi, Bill,
I know you described it in the book, but could you go over what a '10' is? As a beginner, I'm still trying to find what the different intensity levels are for me.
Many thanks, Scott in VT
Bill Phillips:
That's a smart question. A level 10 intensity is a very important concept to understand. Some believe that what I am referring to by "level 10" is your best effort. That's not true. Your perceived best effort is a 9. Going above and beyond what you perceive to be your best effort is a 10. And to break through and achieve that level, you have to learn the power of your mind, not just the strength of your muscles. Dallas, Texas:
Why is it that I can stay on my excerise routing a couple of months and then all of a sudden just can't do anything for 2 weeks. All my motivation just leaves.
Bill Phillips:
That's a very common occurrence. So often we lose our focus and fail to tap into our true potential. Some believe the problem is a lack of motivation. I'm not convinced of that. What I have found, after studying tens of thousands of success stories and "temporary failures" is that those who make it through all 12 weeks and continue to go strong are those who understand the importance of planning. Even after you get the workouts and nutrition aspects down, you cannot abandon the planning and preparation that you need to do every single day. All the motivation in the world, and all the determination, won't beat intelligent planning. Ft.Lauderdale,Fl:
Thanks Bill you've help me lose 20 pounds of fat. Now I want to built muscle? What does lots of sugar and salt do to the body? once again Thanks Bill.......Nikki
Bill Phillips:
I don't think sugar and salt need to be eliminated from your nutrition program. Of course, an excess amount of sugar and salt and fat are harmful for your health, but I don't think eliminating them entirely is wise. Also, I don't think eliminating carbohydrates is a smart move either. As boring as it might seem, the good old advice of "moderation" and balance are things you can count on. Atl. Highlands, NJ:
Does my free day have to be the same day off training & eating-wise or can I switch them around
Bill Phillips:
Your free day should be a non-exercising and a carefree eating day. PineHill,NJ:
I have just started your Body For Life challenge and my ambitious goal is to gain 25lbs of muscle,while getting my bodyfat% to 5%.Do you think this is realistic for me?I am 6'1",185lbs,somewhat advanced bodybuilder,and i am reading your book and taking a lot of supplaments.
Bill Phillips:
That is an ambitious goal, but it's not impossible. North Hills, CA:
Is there a website for "body for lifers"? After reading all the success stories here I am considering on purchasing the book. However, I would like a place to go to where I can chat with others that have the same regime and goals as I do.
Bill Phillips:
One of the best things about Body For Life is that it is something you can share with other people and it's something other people can help you with. There are literally hundreds of Body For Life support groups which you can find by visiting bodyforlife.com and clicking where it says "community." Then, go to "club directory." It is so exciting to see so many people helping other people embrace the Body For Lifestyle. Comment from Bill Phillips:
Thank you very much for allowing me to share this information with you today. If you have more questions, be sure to visit bodyforlife.com. Until next time, take care of yourself!
