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FAQs
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Body-for-LIFE Challenge Starter Kit With Champions Body-for-LIFE, you will learn how to truly live the program by following the stories of Champions and Challengers and their personal experiences with Body-for-LIFE. Every weight-training exercise can be done without belonging to a gym, plus the new book incorporates the concept of core conditioning and exercises using only your body weight. Readers learn what made Champions and Challengers successful, as well as their trials and tribulations and how they overcame them. Can I still use the original Body-for-LIFE book? Yes, the basic principles from the first book remain intact and the information provided is still relevant today. This web site and the new Champions Body-for-LIFE expands on the tried-and-true principles from the original Body-for-LIFE book. What is the difference between Champions Body-for-LIFE and the Body-for-LIFE for women book? We recommend that while doing the Abbott Body-for-LIFE Challenge, you stick with the tried-and-true principles of the original Body-for-LIFE book and with the new Champions Body-for-LIFE. The information in the Woman's Body-for-LIFE book, while good, is not relevant to the Abbott Body-for-LIFE Challenge.
Can I do less cardio and strength training than the program recommends?
Many of the Body-for-LIFE Champions have participated in two or three 12-week Challenges to get the body they now have. This program is designed to get you results if followed as designed. However, work at a pace that is right for you, but is also challenging to prevent discouragement and inconsistency. Can I do aerobics, tae-bo, kickboxing etc. for my cardio days? The key to the recommended 20-Minute Aerobics Solution is that it is the most efficient use of your time, while incorporating the high-intensity intervals necessary to burn body fat. You can certainly substitute other forms of cardio, but you may not see the results as quickly as you would following the recommended cardio workout. Do I need to monitor my heart rate while doing the cardio? It is not necessary, but it is recommended, especially if your doctor has asked you to stay within a specific heart rate range. I can't go to the gym, what exercises can I do at home? Body-for-LIFE was created so that you could do the weight-training exercises without ever going to a gym. You can create your own gym by purchasing a set of dumbbells, which will allow you to do every weight-training exercise listed. Or, you could purchase a set of inexpensive resistance bands (which you can also take with you when you travel), and do many of the same exercises you would do with dumbbells. For a list of exercises you can do anywhere, even without dumbbells, be sure to turn to The On-the-Go Training section on page 302 of Champions Body-for-LIFE. How do I know which weight to start with? You should start with a weight that will allow you to easily do 12 reps of a weight-training exercise, while ensuring that the twelfth rep feels challenging. Can I do my own workout plan? You can follow any workout plan, but most Champions suggest you follow the Body-for-LIFE program by the book for your first Challenge to achieve optimal results. How do I use the intensity levels (with weight training and cardio)? Please refer to pages 112 through 116 and pages 136 and 137 in Champions Body-for-LIFE book for a full description on how intensity levels work within both the weight-training and cardio programs. How do I increase intensity on exercises that don't use weight like abs or bench dips? For any exercise that doesn’t use weight, you can increase the intensity by holding your body at the midpoint position for a longer period of time, varying the angle of your body or doing the exercise on a Swiss ball. For an exercise like bench dips, you can actually place a weight plate on your lap to increase the difficulty of the exercise, ensuring you maintain proper form and alignment. What are some leg exercises I can do at home if I do not have access to a gym/machines? Every exercise in the new Champions Body-for-LIFE book can be done without going to a gym. All you need is a set of dumbbells. If you don’t have access to dumbbells, turn to The On-the-Go Training section on page 302 of Champions Body-for-LIFE for more exercises that can be done just with resistance bands or simply using your body weight. What exercises can I do to target the glutes and lower abs? Starting on page 286 of Champions Body-for-LIFE book you’ll find a full list of exercises, as well as pictures illustrating how to do each exercise. How do I keep up with my workouts while I’m traveling? Decide beforehand that you will overcome whatever adversity you face. Then, find out if the hotel you’re staying in has an exercise facility. If not, find out where the closest gym is to where you are staying. If neither of those options work, pack a set of exercise bands in your luggage, and do a workout in your room. Planning is the most important component of success. What if I make a mistake and miss a workout or a meal? If you miss a workout, you missed it. If you miss a meal, you missed it. Just get back on schedule, and please don’t let setbacks, or mistakes as you call them, stop you. We’ve all made mistakes in the past, and we’re all going to make mistakes in the future, especially if we’re trying to do something new and challenging. The important thing is to resume your schedule and identify what in your planning allowed for the mistake to occur. Once that’s identified, fix it!
Can I listen to music while I work out? If so, what kind is best? Yes! The “best” kind is what gets you moving. Choose something you like and will pump you up during your workout. Be mindful of listening to loud music if you are exercising outside. It’s important to be aware of your surroundings. Is the 20-Minute Aerobics Solution enough to burn fat? Yes. Remember, it is not just about the amount of calories you burn during the exercise session, it is also about the amount you burn the hour after as well. The 20-Minute Aerobic Solution is a high-intensity workout that allows you to continue to burn calories even after you have finished your workout. Can I exercise at home and still follow the program? If so, what kind of equipment do I need? You can put together a great home gym with a set of dumbbells and exercise bands. You will need a variety of dumbbells that range in weight (remember to choose the weight that is appropriate for your strength level). To further extend the intensity of your workout, you can buy a stability ball. Using a stability ball while doing your strength training recruits your core muscles, which makes your workouts more productive. To learn more about the at-home exercises, and to see demonstrations of how to correctly do these exercises, refer to the Champions Body-for-LIFE book beginning on page 260. Can you eat cereal on the Body-for-LIFE program? Sure. Just count it as your carbohydrate portion for your meal. For more information, contact the EAS customer service team at (800) 297-9776 (option 3). Can I substitute Crystal Lite for water? Crystal Lite is a no-calorie way to add flavor to your water. It’s a very good alternative to diet sodas and sugary drinks. For more information, contact the EAS customer service team at (800) 297-9776 (option 3). Eating five to six small meals a day seems like a lot. Won’t I gain weight? It’s a popular misconception that to lose fat and get lean, you have to eat less frequently and adhere to the traditional "three square meal" philosophy. When you eat six nutritious, smaller meals a day, the food is more efficiently absorbed and processed. You will be creating a metabolic environment that supports healthy fat loss and muscle gains. For more information, contact the EAS customer service team at (800) 297-9776 (option 3). I am careful about my nutrition, but when I eat out for social or work-related meals, I’m often put in a difficult spot to find something healthy. Do you have any suggestions about what I can do in these situations? Occasional violations of your nutrition standards are probably not a big deal, but if you find yourself in these situations often, stick to what you know is good for you. Go ahead and ask for a healthy adaptation from the menu. Most restaurants are accustomed to dietary requests, especially lower fat options. Any decent kitchen should be able to steam or stir fry vegetables and come up with a plain, lean version of meat, chicken or fish. Rather than trying to rework their menu to your needs, it can be helpful to have a few standard requests in mind. If you just want a salad, order it with "no bacon, no cheese, no croutons and separate olive oil and balsamic vinegar on the side, please." For more information, contact the EAS customer service team at (800) 297-9776 (option 3). Why can’t I successfully complete the Body-for-LIFE Program and make my body transform as so many people have? Why can’t I eat right for more than a couple weeks at a time without blowing it? The good news is, you can! However, in order to succeed, you’re going to have to change your patterns of action—your daily habits. To change those habits, you have to change the way you’re thinking. To change your thinking, you may need to change the way you’re communicating with yourself and others. One of the best ways to do that is to change the questions you’re asking.It’s hard to give the right answer to the wrong question. You see, when you ask things like, "Why can’t I succeed?" you need to stop right there and reframe the question. Otherwise, you answer yourself with something like, "Because I don’t have what it takes." To receive the right answer, you have to ask the right question. If you want empowering answers, ask empowering questions. For example, your question could be transformed to, "How can I achieve success like so many others have?" Make no mistake, this is not merely an issue of semantics. There’s a subconscious meaning and message behind the way we communicate with others, and most importantly, ourselves. When you ask, "How can I succeed?" your mind is likely to answer, "Do what they did! Work hard, follow a proven plan, and have faith!" Instead of taking the Myoplex Lite®, may I take the regular Myoplex® and just split it in half? You could, but it’s not going to give you what you’re looking for in a meal. Each variety of our Myoplex® is formulated for specific goals, and they’re put together with the idea that one package equals one meal. That’s how the vitamin and nutritional components are set up, and that’s how the supplement will be most effective. So, if you’re seeking loss of body fat and increased muscle tone, try the Myoplex Lite®. For more information, contact the EAS customer service team at (800) 297-9776 (option 3). I’m a vegetarian. What kind of adjustments can I make to the Body-for-LIFE Program? Vegetarians following the Body-for-LIFE Program need to be more diligent in their meal planning to ensure they are consuming a quality portion of protein with each meal. In addition, special care must be taken when replacing authorized animal proteins, which contain no carbohydrates, with plant-derived proteins, which may contain significant amounts of carbohydrates. For example, a vegetarian following the Body-for-LIFE Program might be tempted to exchange a chicken breast with a portion of lentils for protein and consume that with a vegetable and an authorized carbohydrate, such as baked potato, for a complete meal. However, this would not be an authorized meal because lentils, while containing some protein, contain far too many carbohydrates to be eaten with a potato. A performance-nutrition shake, like Myoplex, may be one of the best sources of protein for vegetarians. Vegetarians need to consume a large variety of foods to get enough amino acids- the building blocks of protein. Not only do quality performance-nutrition shakes contain all of the essential amino acids, they taste great, mix easily and are low in fat, cholesterol, and sodium. For more information, contact the EAS customer service team at (800) 297-9776 (option 3).?
Do I need to eat nutrition bars and shakes while following the Body-for-LIFE program? No. Many people can achieve fantastic results with careful meal planning and preparation. However, nutrition shakes and bars are an easy and convenient way to get the exact balance of nutrients you need. You could spend the time to cook five to six whole-food meals each day, but with the hectic pace of our everyday lives, you may find that having a balanced, pre-prepared meal on hand can take the guesswork out of eating right. These quick and nutritious bars and shakes can help you avoid cravings and maintain stable energy levels but are not designed to replace all six meals. I have trouble finding the time to prepare healthy meals during the week. What can I do? One solution to this problem is to prepare several meals on Sunday (or whenever you have some extra time) and freeze them. Take one out of the freezer, and put it in the microwave for a quick, healthy meal anytime! Can I have wine or beer with my evening meals? An occasional glass of wine or beer is fine, but make sure that you use it in moderation. It is best to keep alcohol consumption to your free day. Can I still eat cheese? Regular cheese is usually high in fat, so it should be kept to your free day. If you would like to incorporate cheese into your daily diet, make sure that you are using reduced fat cheese, and use it in moderation. |
A Kick Start to the New You
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