Body By Design: The Complete 12-Week Plan to Transform Your Body Forever

Body By Design: The Complete 12-Week Plan to Transform Your Body Forever

Kris Gethin

Language: English

Pages: 240

ISBN: 1451602170

Format: PDF / Kindle (mobi) / ePub


FROM KRIS GETHIN, editor in chief of the world’s leading online fitness site, 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 (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.



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.












8, goes hand-in-hand with the training program and will provide your body with the foods it needs to simultaneously build muscle and burn fat. Straying from the eating program will only slow the progress of muscle building and fat loss; you may think that missing a meal or cheating here and there won’t make much of a difference, but during the relatively short transformational time frame of twelve weeks, every meal counts. INSTANT INSPIRATION “I don’t need to win; I need to move. I don’t need

other studies—“You’re eating too much fat!” “You’re consuming too many calories!” “You aren’t exercising enough!” Instead, it considered an environmental factor we all share: a social network. Researchers discovered, after evaluating a large social network of more than 12,000 people over the course of thirty-two years, that obesity was quite contagious among friends. They determined that if someone considered a person a friend and that person was obese, his or her own chance of being overweight

knew she had at least one major incentive to improve her own health—she did not want to repeat history. “My mother has survived four heart attacks and my father one,” says Ford. “Both parents also developed type 2 diabetes in their fifties from their lifestyle.” Ford says she had struggled with weight her entire adult life and that the struggle became even tougher after she had her daughter and couldn’t get rid of the baby weight. “I was determined to make a change within myself,” she says, “to

love it; it makes me push harder and try harder. When I get asked advice, I love to give it and it makes me keep doing the things I do!” —Elijah*SuperMaine Researchers have tested the merits of accountability in different environments, but they’ve paid particular attention to the area of addiction recovery. While addiction is a very serious problem with destructive power, the behavior patterns that enslave addicts are the same ones that can create personal ruts related to general health

asthma, x, 90 back, exercises for, 148–54 balance, 90 Bandura, Albert, 36 barbell curls, 155 Barnes, Amy, 80–81 BCAAs (branched-chain amino acids), 124, 140 Behavior Therapy, 65 bench dips, 164 bent-over dumbbell rows, 148 bent-over rear raises, 175 biceps, exercises for, 155–58 biceps cable curls, 156 bifidus, 123 blood sugar levels, 117, 141, ix, xi, 87, 122 Body by Design BodyGroup, 122, 144, 187, 189 Body by Design plan, 79,

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