www.DanMcLellan.com

 

  
Everything you need to be successful in your Body-for-Life journey can be found for free at www.BodyforLife.com.

In addition to the web site, I found Bill Phillips' book, Body for Life, to be an excellent tool to help me on my 12-week journey as well as a source of inspiration. It is full of other success stories of people who overcame great obstacles to be successful. I knew after reading this book that if they could succeed, so could I.

If you would like to purchase the book, click on the image and it will take you to my "DAM Good Shopping" site where you can buy it at a discount. Please note that my motivation is not to sell books. I am truly interested in helping other people find the information they need to meet their fitness goals.


Dam Good Shopping

A Brief Overview
In a nutshell, the Body-for-Life exercise program consists of working out six days a week for less than an hour. The daily workouts alternate between intensive free-weight workouts and a cardiovascular workout.

The free-weight workouts alternate between upper body and lower body workouts. So, on any given week you will either do two upper body and one lower body workout or the reverse, combined with three cardio workouts.
 

Monday, Wednesday, Friday
These days are my intensive free-weight workout days. Below you will find an Excel file that gives an example of a workout routine. Although I intentionally chose light weight for beginners, this is only meant to be an example. You should chose exercises and weights that are appropriate for you and adjust as needed.

Training for Life (Excel file)

Take a look through the Excel file and you will notice that on Day 29 and 31 the upper and lower body workouts change. The reason for this is that your body will get muscle memory for your workout, so to continually challenge your muscles you need to change your routine at least once a month.

Tuesday, Thursday, & Saturday
On these days all you need to do is a 20-minute cardio routine. Most exercise cardio machines at the gym are pre-programmed for a 20-minute fat loss routine.  I recommend that you start easy and gradually work your way up.

Lately, I have chosen to do a jog outside instead of using a cardio machine at the gym.

Sunday: Day Off
That's right, take the day off. Rest your body, no exercise routine required. The best part is that you can also eat whatever you want today!

Eating-for-Life
Click here to go to the Eating-for-Life page.
 

Disclaimer
Dan McLellan is not a doctor or specialist. Before starting Body-for-Life or any other life transforming diet and/or exercise program, consult your physician to make sure it is right for you.
 

Contact Information

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