Body Beast Review
Body Beast for Women
Way too often, I hear women say that they are scared to try body beast because of their fear of looking too “manly”, and that they just want to “tone”, not build huge muscles. But guess what? Body beast will not make you huge or manly! What women should know is that Body Beast will actually burn fat, trim your waist, lower your pants size, help you build lean muscle, “tone” your body and make you burn calories all day long! Women don’t have the capability to get bulky like men. We don’t have the testosterone levels that men do, so it is actually impossible to look like that without taking a substantial amount of supplements.
I also hear women say they are intimidated by the trainer, Sagi Kalev, and his huge, buff-looking partners in the videos. I must say, they all seem a little intimidating at first, but Sagi is a great trainer and motivator and you will quickly get over the fact that they all look like the Hulk. I promise you will not turn out looking like that.
Another fear women have about doing body beast is that the lack of cardio and increase in food will cause them to gain weight. WRONG AGAIN! Body beast is a very intense weight training program, so your body absolutely needs a substantial amount of food to build muscle. Remember, food is fuel. If you fuel your body with the right foods, you will get amazing results. Women don’t realize that you don’t need to do a significant amount of cardio to get results. Tons of cardio may help you drop the weight on the scale, but it will also cause you to lose muscle. Who wants to lose muscle? After all, having muscle helps you burn calories ALL DAY. Many people do cardio for long periods of time every single day and initially, they see the weight start to fall off. Then the inevitable plateau occurs. No matter how much cardio they do, they can’t seem to lose any more weight. Frustrating, right? That’s because your body eventually gets use to the cardio and stops responding. Lifting weights will increase your metabolic rate and speed up your fat loss. If you follow the lean beast schedule, you will do one cardio day per week which is more then enough.
Body Beast is broken up into three phases:
- The Build Phase. In this phase, you will start with higher calories than you’re used to and will be your learning period. Your body will be getting used to the new eating plan, while conditioning you for the next phase. During the Build Phase your macros will be: 50% carbs/ 25% fat/ 25% protein.
- The Bulk Phase: This is when your body will really start to pack on the muscle. The increase in carbs is going to be especially important during this phase because you’re going to need them so your body will get energy from them rather than from your muscle tissue! Your macros during this phase are going to be the same as the build phase: 50% carbs/ 25% fat/ 25% protein.
- The Beast Phase: This is the phase where you’re going to start seeing all of your hard work pay off! Now that you’ve packed on some mass, its time to get lean and ripped. The goal during this phase is to shred body fat. There will be a decrease in calories, an increase in protein and a reduction in carbs. Your new eating plan will increase your metabolism and melt away the extra fat. You will still be eating enough carbs so that you won’t be using muscle tissue for energy but it’s important to limit this phase to four weeks at a time. If you follow this for too long, your energy will be coming from muscle tissue, therefore losing what you worked so hard for. When you’re finished with the beast phase, you should start again at the Build Phase if you plan on continuing with body beast. Your macros during this phase are going to be : 30% carbs/ 30% fat/ 40 % protein.
The program lasts for 12 weeks. The build phase lasts 3 weeks, the bulk phase lasts 5 weeks and the beast phase lasts for 4 weeks. You will workout 6 days a week and have 1 rest day. The workouts included are:
- Build: Chest and Tris
- Build: Legs
- Build Back and Bis
- Beast: Cardio
- Beast: Abs
- Bulk: Chest
- Bulk: Legs
- Bulk: Back
- Bulk: Arms
- Tempo: Back/Bis
- Tempo: Chest/Tris
- Beast: Total Body
- Lucky 7
There are two different schedules you can choose to follow: The Lean Beast or The Huge Beast. I chose to follow the Lean Beast Schedule because of the obvious, I was looking to get lean…not huge. The only difference is that the Lean Beast schedule includes one day of cardio.
The equipment you need for this program are sets of light, medium and heavy dumbbells, a bench or stability ball, and resistance bands or a pull-up bar. I don’t have enough space for a bench so I have done perfectly fine using my stability ball (and an extra bonus is that the stability works your core more). I also don’t have a spot for a pull-up bar, so I use my resistance bands. Hopefully I will be able to build myself a home gym in the future, but these work just fine for now!
If you’re just starting out and need to start small, its OKAY to start with smaller dumbbells such as 5, 10, and 12 lbs. When I first started, I had a set of 5 lbs, 8 lbs, 10 lbs and 15 lbs. I actually struggled with the 5 lbs for a few exercise and only used the 15 lbs for a few. I was able to increase my weights more and more as I progressed through the program and now go up to 40 lbs. I decided to purchase the BowFlex SelectTech 552 Adjustable Dumbbells. I didn’t have the space to store tons of dumbbells and didn’t want to spend money on a new pair when I felt like I could increase my weights. I highly suggested investing in these if you plan on continuing with Body Beast!
I’ve been doing body beast for the past 6 months and have loved my results so far! I will admit, I initially lost a lot of weight by doing a lot of cardio and had great results with programs such as T25 and Insanity, but I eventually hit a plateau and really wanted some muscle definition. I was at my goal weight, so I figured body beast was my best option. When I first started, I was so sore I couldn’t get myself out of bed. I started to wonder if this was the right program for me when my kids were literally pulling me out of bed to make them breakfast. I decided to stick with it and after about a week, the soreness was very minimal. Now, it is my absolute favorite program! If you want a lean, toned and hard body, Body Beast is definitely a good program for you. If you decide to give it a try, here are some tips:
- Follow the nutrition plan! It may seem like a HUGE amount of food but trust me, your body will need it!
- Count your macros. The book of beast that comes with the program will tell you what macros to follow for each phase. Use MYFITNESSPAL to track your calories and macros. This is very important if you want to get the best results possible.
- Don’t let the amount of carbs you need to eat scare you. When you see that you need 50% carbs for the first 8 weeks, you may be shocked. Society has this warped idea that cutting out carbs is the way to lose fat. In reaility, your body needs carbs for energy and muscle gain. Just stick to healthy carbs like whole grains, brown rice, sweet potatoes, fruits and veggies!
- Don’t add too much cardio. Its okay to do an extra day of cardio if you really want to, but tons of cardio will burn the muscle you are trying to gain. Stick to the program and you are guaranteed to get results.