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The Bodybuilding.com Guide to Your Best Body: The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever [NOOK Book]

Overview

MAKE YOUR DREAM BODY A REALITY

FROM KRIS GETHIN, editor in chief of the world’s leading online fitness site Bodybuilding.com, comes a revolutionary 12-week diet and exercise program—supported by two million members and thousands of real-life success stories. Body by Design is a plan that promotes health from the inside out, starting by breaking down the mental blocks that ...
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The Bodybuilding.com Guide to Your Best Body: The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever

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Overview

MAKE YOUR DREAM BODY A REALITY

FROM KRIS GETHIN, editor in chief of the world’s leading online fitness site Bodybuilding.com, comes a revolutionary 12-week diet and exercise program—supported by two million members and thousands of real-life success stories. Body by Design is a plan that promotes health from the inside out, starting by breaking down the mental blocks that are holding you back, then by building up the muscles on your body, and finally by adding delicious, healthy food onto your plate.

Rather than subtracting things from your life— cutting out calories, losing weight, banishing your belly—here's how to add more of the right things: more muscle, more support, and more success. Motivation is the key factor that drives permanent change, and with Body by Design you can finally learn how to activate your inner motivation and

With the proper balance of weight training, make fit happen forever. cardiovascular exercise, and nutrition—along with the motivational tools to stick with that program for the long term—even people who have struggled with fitness for their entire lives can achieve spectacular, lasting results. Join the “Transformation Nation” and create your own story that will inspire others—with Body by Design.

In Body by Design, you’ll learn the optimal balance of weight training, cardiovascular exercise, and nutrition—along with the motivational tools to stick with your goals and achieve dramatic results. Rather than subtracting things from your life (cutting calories, losing weight, banishing your belly), here's how to more muscle, more support, and more success.

Based on the best practices found at Bodybuilding.com (the world’s leading online fitness site), Body by Design shows that amazing things can happen when people get the tools they need to achieve their fitness goals.

***

YOU CAN TRANSFORM YOUR BODY. GET AND STAY MOTIVATED.

Identify your “Transformation Trigger” and create a system of radical accountability in your life—whether your goal is to lose 30 pounds of fat or gain 30 pounds of muscle.

EXERCISE FOR OPTIMUM RESULTS with a fully illustrated, 12-week workout. By changing your routine often, you will “shock” your body into doing more than you ever thought you could.

EAT CLEAN TO GET LEAN with simple, inexpensive, and delicious recipes. Supercharge your metabolism and keep hunger under control.

***

TIFFANY FORNI is a self-professed “fat girl turned fitness nerd” who turned her newfound passion for health into a career as a personal trainer.

ROCHELLE FORD came from a family of unhealthy eaters but eventually lost more than 100 pounds—and converted her family to her good habits in the process.

CLAUDIO RAMOS has more energy than ever after his 135-pound weight loss—“It’s like I’ve been reborn.”

RICKY HOWELL achieved a stronger body and a newfound sense of confidence after his divorce.

PLUS, YOU’LL READ AMAZING STORIES— and see remarkable before-and-after photos— from people just like you who have experienced dramatic, life-changing results.
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Product Details

  • ISBN-13: 9781451606140
  • Publisher: Touchstone
  • Publication date: 12/28/2010
  • Sold by: SIMON & SCHUSTER
  • Format: eBook
  • Pages: 240
  • Sales rank: 58,547
  • File size: 17 MB
  • Note: This product may take a few minutes to download.

Meet the Author

Kris Gethin is a lifetime, natural, drug-free athlete with a background in International Health and Sports Therapy. He is editor-at-large of Bodybuilding.com. His work has also appeared in Muscle & Fitness, FLEX, Iron Man, Muscle Mag, Body Fitness, and other publications. Visit BodyBuilding.com.
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Table of Contents

Foreword viii

Introduction: Transformation Nation x

Part I The Promise 1

1 Are You Ready to Change Your Life? 2

2 The Building Blocks of the Body by Design Plan 17

Part II The Four Pillars of Power 33

3 Burning Bridges and Building New Ones 34

4 The Power of Out-Loud Goals 47

5 Get Radical 61

6 How, Not What 73

Part III The Body by Design Plan 85

7 The Body by Design Workout Plan 86

8 The Body by Design Eating Plan 116

Part IV Never Look Back 133

9 Living with Success 134

Conclusion: Congratulations! 143

Exercise Database 147

Resources 182

Frequently Asked Question 185

Body by Design Flow Chart 192

Body by Design Workout Trackers 193

Body by Design Daily Nutrition Tracker 202

Body by Design Recipes 203

Acknowledgments 207

Index 209

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Customer Reviews

Average Rating 4.5
( 38 )
Rating Distribution

5 Star

(25)

4 Star

(6)

3 Star

(4)

2 Star

(0)

1 Star

(3)

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See All Sort by: Showing 1 – 20 of 38 Customer Reviews
  • Posted December 28, 2010

    Highly recommended

    I honestly believe that Body by Design will become a movement and turn the world into the transformation nation. The studies, stratagies and simple applications that Kris Gethin has laid out has already helped over half a million people (before he even wrote this book). Every person that reads and follows Body by Design will become an evangalist to inspire others.

    The core of Body by Design is motivation, and Gethin shares powerful research showing that never has it been so important to connect the mind and body to provide a limitless surplus of motivation, and not allow it to become a fixed trait, or be seen as a seperate entitiy.

    Although Kris has gone through an amazing transformation himself, there are other profiles within the book that everyone can relate to. You can learn from every one of these profiles and understant what their "Transformation Trigger" was

    Featured are easy-to-use nutrition plans, recipes, workout and nutrition logs, and a training program that includes 3 phases. The final 3 weeks of the training program is called DTP (Dramatic Training Principle) which is a real challenge but forces the body to build muscle AND burn fat at the same time.

    The part I liked the most about this book, and what really makes it unique, are the Four Pillars of Power. Kris showes you how to take a social inventory, become transparent with your goals and become accountable to them.

    The foreword by Jamie Eason backs-up Kris' message - how Body by Design harnesses the power of the group to help one - you, the reader, so you can turn your fitness goals into reality.

    Time for my next meal - enjoy the this amazing book :)

    3 out of 3 people found this review helpful.

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  • Posted July 25, 2011

    Very informative resourceful book

    I am writing this review based on a real person's review not friends or family of the author. I say that because I become oversuspicious when I keep reading such incredible glowing reviews about a book/author that all are almost identically written. Quite a few reviews here in BN about this book seem to fall in mentioned category.
    Before buying this book, I went over it at the local Barnes and Noble store and appeared to be a solid non-gimmicky workout/motivational/instructional book - so I purchased it. I just finished reading it all and here are my findings:
    - Its motivational with the authors personal experience and many client stories
    - no gimmicks, no "quick" anything - its all about work, challenging yourself and consistency period
    - It provides solid nutritional and supplement information and - finally - somebody reveals the actual supplements and brands they use for protein shakes, creatine, etc. I am tired of reading all these workout books recommending "drink a protein shake/meal replacement shake" but never tell you what brand they use and you are left at the mercy at some kid at your local GNC!
    - the weight training workout is basic, nothing new here but his recommended reps are until *total muscle exhaustion* for each muscle group-unlike some other programs.
    - he does give you access to an online workout community for support
    - he provides an actual - detailed - program schedule to follow for all 12 weeks and beyond.

    I am on week one so far and this is a doable but challenging program. I didn't give it a 5 stars because there is nothing "revolutionary" here - its just a solid workout routine.

    2 out of 2 people found this review helpful.

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  • Posted January 5, 2011

    Simple solutions - Beautiful Book

    This book is a no nonsense guide to becoming a more fit you. The stories are impressive, but more importantly, the advice is solid. I have applied these same basic ideas to my life, and am now 70 pounds lighter. I wish this book had been available when I transformed my body two years ago.

    This book combines exercise information with eating information with realistic goals. You can now get all the information you need from one simple source. (instead of 3-4 different sources)

    1 out of 1 people found this review helpful.

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  • Posted January 4, 2011

    I've done Kris's diet - I lost 33 pounds.

    Being privileged enough to work with Kris at Bodybuilding I have actually done this diet... and IT WORKS. Over the course of 12 weeks I lost 33 pounds and got into the best shape of my life; I was ripped! If you want to see the pictures just Google search "Mckyle Bodybuilding" and the link should come right up. I like this book because the information and advice is simple stuff that most people already know but don't know how to APPLY to every day life. Kris makes it easy to apply the information and set up a nutrition and exercise plan that will work for YOU no matter your walk of life. Normally I'm skeptical about diet books as they usually cover the same information or promise you a magical formula... none of those here. I've done the diet, it works, simple as that. If you follow the information in this book you'll be in the best shape of your life guaranteed.

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted June 23, 2012

    Proof it works

    I recieve the hard copy three months ago. My girlfriend and i read through it and loved all the motivational tools it provides from the author's and others perrsonal struggles. We tried it and must say it really really works. I have recommended this program to many of my friends and they are loving it. The results are real and it is for all ages, sex, and body type it will truely work for anybody.

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  • Posted August 10, 2011

    Not worth the money

    The entire book refers to the website. There is more information on the site for free than you get in the book. Dont waste your money :(

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  • Posted April 24, 2011

    This Book Will Do Right by You

    An amazing read i must say. Kris motivates you, then he gives you what you need to know to make the results you want happen. The eating plan and workouts are effective and to the point all you need is this motivation

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  • Posted January 7, 2011

    Here's to a New Year and a New YOU!!!!

    Body by Design is going to be the jumpstart to the new me for 2011! Last year I accomplished dropping 18lbs by increasing my exercise and eating clean! I was shocked at how minor adjustments to my daily meals make a HUGE deal on pant size! I am so excited to about this book and when I sat down and read through it I realized just how amazing this book was going to be not only as a great guideline for helping me accomplish my goals but also help support my goals! The transformation stories are so inspirational and make you feel like, "if they can do it, so can I"! Over the next 12 weeks I plan on creating a program to follow at the gym, home and at work. Within this book, it discusses diet examples, workout examples, recovery examples and ways to keep motivated! I'm going to use the workout plans that are exemplified in the back of the book as a guideline for my workout program. The pictures the provide explaining how each workout is performed is so helpful! If you are stumped on what a workout is, they show you how to accomplish it.



    The next 12 weeks will be rewarding for me, I just know it. I also know they will be very difficult and very challenging! Keeping the motivation and eyes of the chocolate are going to test my limits and self control, this book is going to be my reference and inspiration to NOT GIVE UP! I actually bought a couple copies of this book to give to my mom and sister in law; they are hooked and are just as excited as me to be our transformation! This book helped provide information on proper supplements needed to reach my goals and how to keep up on them; knowing what supplements to take are very beneficial to add to my program and look forward to reading all about them! I would recommend this book to any and hope that you find this book just as exciting and inspirational as I do! Best of luck to everyone who has their body, mind and HEART set on accomplishing those goals for 2011!

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  • Posted January 6, 2011

    Ready to change your life?

    Body by Design will help you do that! I am so grateful that I read this book. Kris Gethin knows how to get you ready to rock and roll. I like to work out, but as of late, I feel like I have just been "going through the motions". Gethin's book provides you with the right tools to take you from where you are to where you want to be. After reading this book and following the advise given not only by Gethin, but by the many everyday folks featured in the book, I became a believer. My workouts haven't been the same since reading this book. I am more inspired than ever than ever to better myself and soon enough, help others better themselves. I honestly could't put it down when reading it! I feel happier, healthier, and everyday I am ready to grab the bull by the horns and get after it! I have recommended this to everyone I know, friends, family, even folks at the gym I don't know. It is truly one of the more informative and interesting fitness books to hit shelves that I have read. Do yourself a favor and get this book!

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  • Posted January 6, 2011

    Thumbs up if you like psychology......

    I picked up this book thinking to myself, "Okay lets see what type of fitness routines, diet plans, workouts, and supplement information i am going to encounter just like all of the other "fitness" books out there." As they say, dont ever judge a book by its cover. Contrary to the quick fix fat loss and muscle building information i thought i was going to encounter, Kris spills out page after page about the psychological nature of us as social beings. I felt more like i was reading a social psychology text book more than a health guide, all in a good way. I knew Kris had a great knowledge of health and fitness but the base this book is built on is all about our psychology and how he has utilized this information to transform his own life as well as thousands of others. Backed by journals of sports medicine and psychology, Kris educates us about what keeps us from staying committed, what fuels us to accomplish a goal, what breaks us down, what builds us, and what it means to rid of short term goals and replace those goals with lifestyle changes to make you a better you. in doing so, Kris also teaches you, step by step, how to become a healthier and more fit you with diet information and workout information while providing a journal that you can personalize your progress with. All in all this book is astonishing and surpassed my expectations on many levels. A Q&A section puts the icing on the cake and not a single question is left unanswered, literally. Whether your a beginner on fitness or an expert on fitness, you'll close this book having learned so much more than you thought you would. It is definitely a book i will be giving to my parents and sisters. This may be the only book i have read that lays down the facts and turns an "I want to look this way" goal, into an "I will live this way" lifestyle.

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  • Posted January 5, 2011

    Great information

    This is a great book that has helped me to understand personal motivation. There are a lot of great points that make sense and have helped me better understand my eating and workout motivation and habits.

    I am going to give some of the suggestions a try. I especially like the information about carrying protein powder for a quick meal replacement...I can't tell you how many times I get busy at work and end up eating lunch at 2, just after a hunger headache has started.

    If you are looking for some information that will help you change your habits and give some good work-out ideas, I suggest you give it a try.

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  • Anonymous

    Posted January 5, 2011

    Great for motivation - Recommended for people starting to workout or seeking information

    This book is a great tool for people starting to work out or seeking inspiration durring a fitness plateau. It is not a quick fix book but rather a tool to make lasting life changes. It addresses motivation, diet and exercise.

    This book includes real life examples of people who succeeded using this program. It also includes full color before and after pictures of these success stories.

    This book breaks things down to simple easy to follow steps. Color pictures also show propper weight lifting techniques and explain how to effectively do cardio workouts.

    I would recommend this book to my parents or a friend that was interested in changing thir exercise habits.

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  • Anonymous

    Posted January 5, 2011

    A must read

    Wow best book I have read in the last few years. If you are looking to transform you body or just live healthier this book is a must read. Kris has made this 12 week plan so easy weather you are an expert with diet and exercise or it is you new years resolution. The Body by Design 12 week diet and exercise plan when followed is a sure fire way to reach you fitness and health goals.

    This book can set you motivation level at a ten. The amount of positive influence this book has is unbelievable with all the transfermation stories and photos as living proof. Kris knows that motivation is the most important part to your success so he stopped at nothing to "Pump Up" this book, Thank You Kris.

    My wife and I have divided that after our second son is born this April we are following this book 100%. From start to finish from the exercise to the diet. I can not wait to use Bodyspace to track our journey and become two more success stories.
    -Tony McLane-

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  • Posted January 5, 2011

    What an amazing book!

    Talk about motivation!! Kris Gethin made me realize that what seems impossible is actually very attainable. I read this book and walked away knowing that I, along with everyone else, can change my life and achieve the fitness goals that I want to achieve. I am sending this to my parents, who have never worked out in their lives, to show them that they CAN do it. I highly recommend this book to anyone, fitness enthusiast OR beginner, that may want some motivation, knowledge, or would like to just read a quality book. My favorite part are the testimonials and the recipes, let alone the step-by-step exercise guide. I HIGHLY recommend this book!!

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  • Posted January 5, 2011

    This book is awesome

    Body by Design was just what I was looking for. I can't wait to get started rebuilding myself. I finally have the motivation to accomplish what I start. I feel from reading this book I can actually do it this time. A 12 week plan is a time table I will be able to do. I never knew exactly what exercises to do and thought that cardio was not necessary. Everything detailed in this book is something I can really do.

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  • Posted January 5, 2011

    LOVE LOVE LOVE this BOOK!!!!!!

    This book is so amazing!!! I was able to gain a lot of knowledge and inspiration from this book!! If you are looking for a great way to start off your New Years Resolution, this book will be able to help you get your life back on track. When I started reading this book I was hooked and then my book came up missing and lo and behold my fiance was reading it as well and couldn't put the book down. We are both excited about starting our 12 week journey together! This book is a great way of getting your health and life back on track! Starr Clark

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  • Posted January 5, 2011

    Much enjoyed! Very inspirational

    Body by Design is a great book for those looking to change their lives. I liked the fact that Gethin gears the book towards those looking to embark into fitness for the first time. He is unassuming in what one would already know about working out or eating properly. Additionally, the goal of committing for 12 weeks is something that most people believe they can accomplish.

    The Bodyspace vignettes on successful transformations were inserted at the right locations in the book. I enjoyed reading about real people and real results. Hearing these folks thoughts on what it has meant to them to become fit and healthy is very inspirational. It meant to me that it is possible for anyone to make these types of changes.

    Gethin points out that creating an atmosphere of not wanting to fail is vital. The testimonies of the transformations would seem to verify this.
    The exercise regime is easy to understand and feels like something that will get you going into exercise without burning you out in the first month. I also like the exercise and nutrition trackers provided at the back of the book. The book is a high quality publication with good photos, good paper and easy to read layout.

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  • Posted January 4, 2011

    Informative

    This book highlights some great issues in peoples life. It highlights the new phenomenon of social networking, with regards to fitness. Having a collection of like minded individuals will motivate everyone to achieve the same goal. This is the phenomenon that is BodySpace. Kris brings to light an all star cast of individuals whom have had great transformations. One can only assume that these stories are included to illustrate the fact that you can indeed Design a Body that you deserve.


    There is a lot of great information available in the book. My favorite chapter is the diet portion. As a rugby player, I am totally sold on the fact that diet is hugely important. (props to Kris for mentioning RUGBY) I have no problem working out, but I have not been accountable when it comes to proper nutrition. After reading this chapter, I began to change the way I view food. I viewed food with the wrong set of eyes. I saw food as a means to feel appease my taste buds as opposed to fuel for my body. I will take steps to reform my eating habits. I know this will be a great challenge. I know the approved foods list is already laid out, but I may have to make an exception for a carrot, orange or apple every now and again.


    You have to make a decision to take a stand against the old you. It will take time, but you can design the body you want to have

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  • Posted January 4, 2011

    Great program for anyone who wants to make a change - no matter your goal!

    I received this book about a week ago and just finished up reading it. I'm pretty familiar with the fitness field and have read my fair share of fitness literature. This book is absolutely one of the best from a motivation standpoint, and Kris really tries to hammer that point home. He explains throughout the book how there are several factors to fitness, and motivation is one of the most, if not THE most, important even though it is often overlooked. He also explains the difference between short term and long term motivation and how finding something that truly motivates you in the long run is critical to continued success. Further more, some of the best parts of the book are the many stories of real people who found fitness and completely changed their lives for the better. Kris goes into his 3 phase workout plan and also the nutritional aspects to living a better, healthier life. There are also recommended techniques and proper ways to do specific exercises. Overall, the main thing I got from "Body by Design" is that fitness is a multi-phased process and the exercise part is merely just one aspect. I have always been aware of this, but this book really showed the value of motivation and how important it is, which I never knew. For some people motivation is so hard to come by, and just by reading this book I can see a lot of people making the first step towards motivation for a healthier life. Whether you are someone who is just getting started with fitness and will use all of Kris' tips, techniques and programs or you are someone who just needs some extra motivation now and then, this book will proabably be helpful for you just as it will for me. I plan to take on Kris' 3-phase, 12-week program and see how it works for me!

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  • Posted January 4, 2011

    Must Read for those trying to get healthy!!!

    This is a very good book for those people like me that are looking for a simplified way to lose weight, eat right without sacrificing taste and starving yourself, and the proper way to exercise. I was very motivated after reading the many stories of ordinary people that finally decided enough was enough and made their minds up to change. The exercises are not complicated and can be done at home and the meal plans are very easy to follow. It is all about making your mind up to change, finding inspiration to change, and being committed to changing. It is a lifestyle change that can be easily followed. I used to be very athletic but with a growing family, working full time, and eating all the wrong things, I have become overweight and developed adult onset type 2 diabetes. Reading this book has given me the "wake up and smell the coffee" moment to change and reverse the unhealthy lifestyle I am currently living. This book will keep me motivated and again, I highly recommend this book to anyone trying to make a change to live a healthy lifestyle. Thanks to Kris Gethin for providing a means for change and to all the people in the book for their inspirational stories.

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