Exercise
The human body adapts itself to changes in nutritional intake. If the calorie intake is reduced, the body responds by slowing down its metabolism, and by burning muscle in preference to fat. This reduces the metabolism long-term. When the diet comes to an end and normal calorie intake is restored, the individual starts to gain weight even faster than before. This is known as yo-yo dieting. Diets that focus exclusively on calorie reduction often fail in this way.
With these concerns in mind, Body for Life addresses energy expenditure (i.e. exercise) in addition to energy input. For best results, Body for Life holds that this exercise should include weight training to build skeletal muscle and increase the metabolism over the long term. This also helps to maximise the energy expenditure and fat loss from aerobic exercise.
Body for Life's exercise program is more complicated than its diet program. It suggests exercising six days a week, normally Monday to Saturday, and alternating between weight training and aerobic exercise. The seventh day, usually Sunday, is a rest day (referred to as the "free day", during which no exercise is done and unhealthy, normally fatty foods may be eaten). Weight training sessions alternate between exercises for the upper body and exercises for the lower body. This allows the exercised muscles enough time to recover fully before the next training session.
Each fortnight follows the same pattern:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1 | Upper-body Weight Training |
Aerobic Exercise |
Lower-body Weight Training |
Aerobic Exercise |
Upper-body Weight Training |
Aerobic Exercise |
Free Day |
| Week 2 | Lower-body Weight Training |
Aerobic Exercise |
Upper-body Weight Training |
Aerobic Exercise |
Lower-body Weight Training |
Aerobic Exercise |
Free Day |
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Famous quotes containing the word exercise:
“The exercise of power is determined by thousands of interactions between the world of the powerful and that of the powerless, all the more so because these worlds are never divided by a sharp line: everyone has a small part of himself in both.”
—Václav Havel (b. 1936)
“To read well, that is, to read true books in a true spirit, is a noble exercise, and one that will task the reader more than any exercise which the customs of the day esteem. It requires a training such as the athletes underwent, the steady intention almost of the whole life to this object.”
—Henry David Thoreau (1817–1862)
“New York is a meeting place for every race in the world, but the Chinese, Armenians, Russians, and Germans remain foreigners. So does everyone except the blacks. There is no doubt but that the blacks exercise great influence in North America, and, no matter what anyone says, they are the most delicate, spiritual element in that world.”
—Federico García Lorca (1898–1936)