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Body By Design

Body By Design

This 12 week plan will transform your body and get you results.

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Body By Design is a book offering a 12 week plan that will transform your body forever. This plan and book was written by Kris Gethin. Gethin is editor-in-chief of the fitness site Bodybuiding.com. The Body By Design diet and exercise plan has had thousands of success stories and millions of members. The program works from the inside out on your fitness. The program starts with breaking down mental blocks, then moves to building up the muscles in your body and the last step is adding delicious food to your plate. You will add more muscle, more support and more success to your diet and fitness program. Along with that you will lose weight, cut calories and get rid of unsightly belly fat.

Body By Design combines cardiovascular exercise with weight training and nutrition, to give you a great body and allow you to keep the weight off. There are some motivational tools that will keep you going so that you can be successful no matter how long you’ve struggled with your weight. This program works whether you want to lose fat or gain muscle. There is a full 12 week workout included and you have plenty recipes in the book to choose from. This program is all about motivation so that you can stay committed to reach your goals. There are four pillars of power included in the book that are the core principles of the program. The pillars of power include burn and build, live out loud, get radical and take it home.

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  • Program is only 12 weeks long
  • Deals with underlying issues that are keeping you from losing weight
  • Program combines cardiovascular exercise with strength training and good nutrition
  • Thousands of success stories have come from this program
  • Works for those that want to gain muscle or lose fat
  • Great for those who have struggled with their weight
  • Helps you stay motivated
  • 12 weeks not long enough for those with large amounts of weight to lose
  • Some may see this as a program for body builders
  • Encourages supplements which can be expensive

Eating on Body By Design includes having several small meals throughout the day. This keeps your body fueled and your blood sugar levels balanced. There are four pillars that are the core part of the Body By Design program. The first pillar is burn bridges, which tells you to surround yourself with people that will help you reach your health goals. This means you might have to burn a few bridges with friends who encourage unhealthy habits. The second principle is live out loud. This principle encourages you to tell anyone who will listen about your fitness goals. Doing so will make you accountable to yourself and your family and friends. Thirdly you get radical. Getting radical takes accountability to the next level because you join a social network. This makes you accountable to thousands of people. The last pillar of the program is take it home. This teaches you to anticipate challenges on your fitness journey so you know how to deal with those. Eating on this plan involves eating several small meals each day to keep you body fueled. There are some recipes included in the book to offer you ideas of how to eat right. A typical day on the Body By Design plan might looks as follows:


  • ½ cup oatmeal prepared with water
  • Egg white omelet

AM Snack

  • Protein shake


  • Grilled salmon
  • Roasted potatoes
  • Roasted asparagus

PM Snack

  • Fiber bar


  • Chicken stir fry with snap peas and red peppers
  • Brown rice

Evening Snack

  • Cottage cheese
  • Strawberries

The exercise component of Body By Design combines cardiovascular workouts with strength training for maximum results. Strength training will help build muscle so that you can burn fat faster. Each day your workout would include cardio and strength training. Some days will be heavier on the cardio and some will be heavier on the strength training. For the days that that are heavy on cardio, your sessions are broken into two so that you can do one in the morning and one in the evening for more convenience. Below is a reflection of a heavy strength training day:

  • Lateral pulldowns: 3 sets of 15
  • Seated cable rows: 3 sets of 15
  • Dumbbell shrugs: 3 sets of 15
  • Hyperextensions: 3 sets of 12
  • Biceps cable curls: 4 sets of 15
  • Concentration curls: 4 sets of 14
  • 20 minutes of cardio in the morning

Body By Design offers a 12 week program that will get you results and work on teaching you to have the motivation you need to succeed at weight loss and getting fit. The program is very similar to other fitness challenges available though. If you really struggle with finding the motivation to stick with a program, this one may offer just what you need. This program has been successfully used by thousands of people and gives you everything you need to get started. For those with a lot of weight to lose, 12 weeks may not be enough, but you will see some results within that time. Participating in a program like Body By Design can help you if you want to gain muscle too. The program is open to anyone that wants to transform their body, but needs a little help getting started.

Common MisspellingsCommon Misspellings

Bodies by design, designed by body, bodi by design, buddy by design, body by designs

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(Page 1 of 1, 2 total comments)


I'm genetically ordinary, and have gone to gym two to three days a week for 10 years. At age 40 I was being mistaken for being 50. Got the book for free from Bodybuilding.com. I did this program almost perfectly for the full 12 weeks. I'm 6 foot and went from 225 to 200, but look at least 10 years younger. It's basically a body builders cutting program. Lots of small meals, a few basic supplements, spaced out light cardio everyday, and three intense weight training days a week. I could not have been happier with the results. I did a couple rounds of the Abs Diet program a few years ago, and this produced much better results. Got to be dedicated with this program.

posted Jul 13th, 2013 11:46 am

[edited] insider


Tell the truth. Many of the older men in this book got their results by using STEROIDS and not by diet and exercise as you want the public to believe. Come on! Stop lying to the public. SHAME ON YOU!

posted Jan 8th, 2012 1:09 am


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