It includes a comprehensive fitness and diet plan designed to transform your physique and put you on the path to a healthy and active lifestyle.
However the true core of the program involves creating a strong social support structure in conjunction with goal setting and techniques for maintaining motivation.
Body by Design asserts that contrary to popular opinion, fitness success does not come from “doing the right number of reps, burning the correct number of calories, or eating the perfect amount of protein.” Kris Gethin cites new research revealing that the secret to attaining true fitness is connecting to a proven system of motivational support. Dieters can find this support by joining “BodySpace”, the popular online community associated with his website, Bodybuilding.com.
In Body By Design, dieters are introduced to “The Four Pillars of Power”, which, according to Kris Gethin, provide the key to long-term success.
Body By Design includes a 12-week fitness program and practical details regarding how to eat to transform your body. The dietary recommendations involve eating six small meals a day, each containing a palm-sized portion of lean protein, a palm-sized carbohydrate source, a fist-sized portion of vegetables and a tablespoon of a condiment.
You also should drink a gallon of water a day and add nutritional supplements that boost performance and muscle recovery. Foods to be avoided include sugars, refined grains, fruit, yogurt, milk, nuts, avocado, legumes, oils and alcohol.
Egg whites, chicken and turkey breast, lean steak, veal, protein powder, fat-free cottage cheese, soy, whitefish, salmon, brown rice, wholemeal pancakes, whole wheat pasta, sweet potato, yam, potato, oatmeal, whole wheat bread, broccoli, mushroom, tomato, lettuce, cabbage, spinach, zucchini, fat-free salad dressing, salsa, mustard, balsamic vinegar, soy sauce, coffee.
2 scoops protein powder
Grilled chicken breast
Omelet with egg whites, bell peppers, mushrooms and tomato
Chocolate meal replacement shake
2 scoops protein powder
Body By Design includes a fully illustrated, 12-week fitness plan involving three distinct phases. By changing your routine often, you will “shock” your body and be able to do much more than you expect.
A variety of strength training exercises are performed on three days of the week and they can be done in the gym or with home fitness equipment. You will do cardio exercises at a moderate intensity every day for 20-35 minutes and twice a day on the days that you don’t do weight training.
Body By Design developed by Kris Gethin is a 12-week program created to help you to transform your body and commit to a new healthy lifestyle.
While the fitness and eating plan are similar to other bodybuilding-style programs, the emphasis on the role of social support and unique information regarding motivation really sets this program apart and will increase the chance of dieters experiencing success, both in the short and long-term.