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Step 1
Use the Transformation Tracker and social media. Take your before
pictures and record your measurements on page 87 along with any
other information you have. And dont forget social media (#BodyBeast)
to share your transformation with the Beast community. Sharing your
amazing progress with others over the next 90 days will be inspiring.
Step 2
Visit BodyBeastWorksheets.com to download your free worksheets, and
follow the instructions in your Beast app email confirmation on how to
access your free web app right from your smartphone or tablet.
Step 3
Watch the BEAST BASICS video for a quick overview of what to
expect over the next 90 days, and confirm that you have all the
necessary equipment and supplements so youll get the best results.
Step 4
Get motivation by surrounding yourself with supportive people.
Beachbody has an entire online community who are accessible to you
24 hours a day. Youll find experts there to answer your questions,
peer support, trainer chats, and newsletters full of invaluable
fitness and nutrition tips to help you on your journey.
Just go to TeamBeachbody.com to get started.
Table of Contents
2
THE PROGRAM
12
THE WORKOUTS
18
SAFETY
20
22
26
29
30
36
46
BEACHBODY SUPPLEMENTS
50
52
53
54
BREAKFAST
60
72
SNACKS
76
80
82
85
92
Sagi started his fitness journey over 25 years ago, back home
in Israel, and made his mark in the industry by earning the
coveted title of Mr. IsraelTWICE! But Sagi is more than a big,
buff guy. Hes one heck of a brainiac too. Not only does he
hold a degree in physical education with a minor in nutrition
from the University of Central Florida, Sagis a clinical
nutritionist as well as a functional medicine practitioner.
After graduating from college,
Sagi pursued a fitness modeling
and acting career. He's competed
and won numerous bodybuilding
competitions and titles. Hes also
appeared on the cover of Mens
Workout, Iron Man, and Muscle
& Fitness magazines, as well as
several other publications.
In 2003, after many years of modeling
and entering bodybuilding shows,
Sagi decided to change his focus
to personal training and working
with people of all ages to help
them get healthy and achieve
excellent physical condition.
His extensive fitness knowledge,
combined with his training in
nutrition and functional medicine,
have helped him turn countless
lives around. He works tirelessly
until his clients get results, internally
and externally, causing at least
one ecstatic client to refer to him
as an angel with biceps.
What
hat is
Body Beast?
The 12 workouts (and three optional workouts) and in-depth nutrition plan that make
up Body Beast represent Sagis years of research in the field of bodybuilding and
personal training. By combining the science of hypertrophy (muscle growth) with years
of personal trial and error, Sagi has created a program that will help you get results
beyond what youve ever imagined possible. If youre looking to transform your body,
youve come to the right place. By taking the best of old-school bodybuilding and
merging it with a breakthrough in sports science called Dynamic Set Training, Body
Beast will transform your body quickly. This isnt your grandfathers weight training
program. In Beast, youll use Single Sets, Super Sets, Giant Sets, Progressive Sets,
Drop Sets, Tempo Sets, and more to exhaust the muscle and recruit more muscle fiber.
Even if youve done similar exercises before, you've never done them quite like this.
And best of all, you can do it all without needing to own an Olympic weight set, and
without even leaving your living room. If you follow the Book of Beast and push yourself
hard, your body will have no choice but to change. And quickly!
Being dedicated to nutrition is just as important as the workouts. To get the most out of
your hard work, youll need to eat clean, unprocessed, healthy food, in the appropriate
macronutrient ratios.
Macronutrients are the protein, carbohydrates, and fat that make up all food. When youre
doing Body Beast, youll need enough protein to rebuild muscle and help stabilize blood
sugar. Youll need enough carbohydrates to supply energy for your workouts and help
support recovery. And youll need enough fat to keep your body functioning properly.
Following the nutritional plan precisely will help you do all this, but getting enough
macronutrients throughout the day can be challenging even for the full-time bodybuilder.
This is where supplementation comes in.
Dedication to taking the right supplements can be challenging for everyone. There are so
many options out there. But one of the easiest ways to get the calories and nutrients you
need is to supplement your diet, and Beachbody has formulated a line of supplements
6
that can help you change fast. More importantly, these supplements
wont add harmful
chemicals and toxins to your system; theyre your insurance plan that youre getting
everything you need to build muscle and stay healthy. Dont have supplements?
Contact your Team Beachbody Coach or go to Beachbody.com for more details.
Do you have the dedication to do whatever it takes?
10
22
11
12
13
THE EVOLUTION
OF DYNAMIC SET
TRAINING
Since the days of the circus show
Muscle Man, humans have been trying
to perfect the art of changing our bodies
to look more like Greek deities. Out of
this mold, weight training was born. Its
been a slow evolution but weve come
a long way. Heres what weve learned
over the years.
IDIOMS OF OLD-SCHOOL
BODYBUILDING:
5 to 10 reps are best for muscle
growth.
Resistance needs to be added
continually so the stimulus load
remains constant as you get stronger.
Slow movements result in more
testosterone production.
Training large muscles (the prime
movers) stimulates the greatest
hormonal response.
Rest between sets should be 1 to 3
minutes.
Volume is important; basically
more = better.
In the 70s, we learned that the body
is stimulated by lifting heavy weights
and that we need a lot of volume. If we
follow the old-school method, we need
to lift enough weight to make things
difficult, but not so difficult so that it
cuts training time short. The 5 to 10
rep magic range became the gold
standard for anyone who wanted to
fight back against sand-kicking bullies
at the beach.
14
IDIOMS OF THE
FEMALE BODYBUILDING
MOVEMENT:
Women could change their shape
using weights.
Strong is sexy.
Resistance training did not mean
you would get bulky.
Different methods of training
yielded different results.
The 80s is when we figured out that
weight training is a tool for fitness, not
just getting big. Used properly, women
stand no more chance of bulking up by
weight training than any other activity.
Weight is simply a tool for training.
When used properly, nothing else is as
effective for changing your body.
IDIOMS OF NEW-SCHOOL
BODYBUILDING
15
WORKOUT TIPS
Theres more to hard training than mindlessly
lifting all the weight you can. Listen to Sagi in the
videos for tips on form, weight, and how to use
the equipment properly. Watch the Beast Basics
video before doing your first workout.
If weight lifting is new to you, dont be afraid
to check out your form in a mirror or with
use of a video camera. Even the most
advanced athletes have to check their form
from time to time. Good form will help
prevent injuries.
Go at your own pace. Always remember
the cast in the videos have been at this
for years. It may take a bit of time, but youll
get stronger and eventually be able to push
harder. It might not happen on the first day,
but it will happen.
Its not a bad idea to look through the
entire series of videos to get an idea of
what to expect before attempting your first
workout. Another option is to do the workouts
slowly the first time through, using the
pause button frequently to make sure
youre picking up all of Sagis cues.
Organize your home workout area before you
begin. Theres a list of necessary equipment
in the intro for each workout. And always
have water and a towel on hand. The more
efficient you are, the more you can focus
on getting the most out of every set; this
will lead to quicker results.
Set a goal in every workout before you
start. Maybe its to do one more rep, lift 10
more pounds, or just keep up with Sagi.
Having a goal can guarantee that you get
the most out of every workout and that
youre pushing hard enough to become a Beast.
16
17
Safety is a concern in any exercise program, but its particularly important when
youre lifting a considerable amount of weight. The following are a few things to
consider before, during, and after your Body Beast workouts:
Before:
1. You should always consult your healthcare practitioner and follow all enclosed
safety and other instructions before beginning any exercise program, especially
if you have any medical conditions. If youre currently dealing with an injury,
wait until youre healed and your doctor has cleared you for exercise before
beginning this or any other fitness program.
2. Read and follow all enclosed safety instructions and other information,
including the schedules, before starting the program. The Body Beast
workouts were designed to be done in a specific order, and going off the
schedule can lead to issues, especially as the program progresses.
3. Make sure your space is clear and clean and that you have enough room to
During:
4. Dont skip the warm-up. Warming up lets you gradually increase your heart
rate, blood pressure, oxygen consumption, and the elasticity and heat of the
active muscles. It can help you prevent injury and give you greater mobility.
It also helps you get your mind ready for whats to come.
5. Make sure your hands are dry before you use any piece of equipment.
From dumbbells to chin-up bars, having the correct grip can mean
the difference between bigger guns and a swollen foot. Use a towel
whenever things get slippery.
6. Make sure every time you lift weights from the oor, you bend your knees,
engage your abs, and lift with your legs. When releasing the weights to the
oor, make sure you bend your knees again and keep your back as at as
possible. When lifting from a seated position on a bench, rest a dumbbell
on each knee, and lift them up one at a time toward your shoulders. And
remember, in every position, move slowly and dont jerk the weights into
place. Your joints will thank you later.
18
7. When using a stability ball, always get onto the ball by sitting on it first, and
then rolling into position. When using a stability ball to work with weights, first
sit on the ball, then pick up the weights, then roll into position and get stable
before moving the weights into position. Do not use a stability ball when your
torso is exposed, and make sure your neck and shoulders are dry enough to
maintain traction on the ball. Also, make sure the ball is the correct height/
size for your body by sitting on the ball, and checking that your upper thigh is
parallel to the oor. If its at an angle, you may require a different ball.
8. When using a chin-up bar, door attachment, resistance band, EZ Curl Bar, or
Chin-Up Max, make sure to read and follow the directions before use. They
were each designed to be used in a specific way, and for your own safety, you
must use them correctly. Never attach them to anything other than what they
were designed for. Always make sure safety clips are secure and in place.
Youll be generating a lot of force with this program. Do it safely.
After:
9. Make sure you cool down. Cooling down lowers the heart rate and helps
guarantee adequate circulation to the heart, brain, and muscles. It also gives
you time to consider what to eat next. Dont skip it.
19
Photo Shoot
The diet plan phases are to help you get the most out of your workouts and change
your body composition. When it comes time for a bodybuilding competition or
photo shoot, theres one more element that Sagi employs to look his best: a carb/
sodiumdepletion plan.
This works by getting your body to dump any excess water its holding on to so you
look more vascular, while encouraging your muscles to store more glycogen, making
them appear larger. Essentially, this is achieved by creating a ushing response
through your sodium/water consumption, so when you deplete sodium at the end
of the week, your body keeps ushing excess water. Restricted carbohydrate intake
heightens your bodys need for glycogen, so you can store more than normal on
contest day.
As you might suspect, especially if you find yourself running out of energy, this isnt
a very healthy way to eat. You wont perform well athleticallyin fact, your workouts
will suffer like mad. You wont want to do it longer than is laid out here, because
among other things, youll lose muscle. This is designed as an extreme, short-term
cleanse to help your body look great. If youve ever been around bodybuilders, you
may have seen them starving themselves on the day of a competition, then pigging
out once its over. This is an inevitable part of the sport. This is how it works.
Warning: Do not attempt this carb/sodiumdepletion plan unless youre in very
good health. Under no circumstances should you undertake this plan if you have
high blood pressure or any kind of heart ailment.
82
83
Sunday
Training: BUILD: Shoulders
Eat 50% protein, 30% carbs, 20% fat
E
at approximately 1,500 to 2,500
calories, depending on your size
Drink 2 gallons of water
2
,000 to 3,000 mg sodium,
depending on your size
Monday
Training: BUILD: Legs
Eat 50% protein, 30% carbs, 20% fat
E
at approximately 1,500 to 2,500
calories, depending on your size
D
rink 2 gallons of water
2
,000 to 3,000 mg sodium,
depending on your size
Tuesday
Training: BUILD: Chest/Tris
Eat 60% protein, 20% carbs, 20% fat
Reduce overall calories 15%
Drink 2 gallons of water
2
,000 to 3,000 mg sodium,
depending on your size
Wednesday
Training: BUILD: Back/Bis
Eat 70% protein, 15% carbs, 15% fat
R
educe overall calories 15%
from Tuesday
Drink 2 gallons of water
2
,000 to 3,000 mg sodium,
depending on your size
84
Thursday
T raining: BEAST: Cardio
E
at 20% protein, 65% carbs,
15% fat
R
educe overall calories 10%
from Wednesday
5
0% low-glycemic (whole grains,
yams, etc.) carbs and 50% highglycemic (starch, fruit, etc.) carbs
Drink 1 gallon of water
1
,000 to 1,500 mg sodium,
depending on your size
Friday
T raining: None
E
at 40% protein, 45% carbs,
15% fat
R
educe overall calories 10%
from Thursday
1
00% low-glycemic (whole grains,
yams, etc.) carbs
Drink 1 gallon of water
Less than 1,000 mg sodium
Saturday
Training: None
H
ave a small, healthy,
well-rounded breakfast
K
eep some low-glycemic carbs on
hand to eat for energy as needed
S
ip water only as needed to wash
down food
Youre ready.
Enjoy the competition and win!
85
DAY 1
DAY 90
CAMERA
Shoot your photos with a digital camera or smartphone, and save
them as follows:
Minimum size of 2400 x 3000 pixels or higher
JPEG file format
300 dpi resolution
BACKDROP
Use a solid-colored background thats different from the clothes
youre wearing. Avoid standing by windows or bright lights.
CLOTHES
Wear the same or similar clothing for EVERY PHOTO. Avoid wearing
colors that blend into the background. The more skin you show, the
more youll show off your transformation.
POSES TO STRIKE
Take several photos of your front, side, and side angle that reect
your bodys true appearance. Dont suck in or push out.
86
CHEST
CHEST
R. ARM
R. ARM
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L. THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
CHEST
CHEST
R. ARM
R. ARM
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L. THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
Once youve achieved that ripped and chiseled physique share your photos and
your story with us and well send you a FREE Body Beast tank top. You cant buy
this tankyouve got to earn it. You might even be chosen to be featured in the
next Body Beast infomercial. Simply submit your before and after photos,
along with your story, stats, and measurements at:
FreeBodyBeastTank.com.
87
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88
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before
after
*Go to TakeBBChallenge.com for all rules, terms, and conditions. Results vary.
89
WITH SHAKEOLOGY, YOU'LL FUEL YOUR BODY WITH THE NUTRITION YOU NEED TO LOOK YOUR BEST,
FEEL AMAZING, AND GET A BOOST OF EXTRA ENERGY FOR YOUR BODY BEAST WORKOUTS.
WE SURVEYED NEARLY 3,000 DAILY SHAKEOLOGY DRINKERS AND HERES WHAT THEY TOLD US.*
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TEAM BEACH
LETS BEAST UP TOGETHER
T E A M B E A C H B O DY. C O M
Your purchase of the BODY BEAST program is the first step in the right direction.
However, to get the very best results, you also need support, accountability, a daily
commitment to exercise, and a healthy diet. Thats where the Team Beachbody
website comes in. Its an essential tool that helps keep you on track with all your
eating and exercise goalsand more!
92
HBODY CLUB
93
G e t yo u r C o a c h to d ay a t
G E TM Y FREECOACH.COM
What is a Beast?
Being a Beast is about finding your purpose.
When you have purpose, you have more
strength, power, ability, and tools with which
to tackle everyday life. Of course, with this
program, youll look stronger on the outside,
but I believe your biggest transformation
will be within. Your spirit, confidence, and
overall inner peace will be a reflection of
your outer strength. When you believe in
your purpose, nothing can stand in your way.
You may be skeptical. Thats okay. Many of my
clients have said to me, Sagi, I didnt believe
this was possible. Im here to tell you this
works. Ive seen the results again and again.
Trust this program. You can be a Beast!
Sagi
Consult your physician and follow all safety instructions before beginning any exercise program.
All intellectual property rights remain the property of their respective owners.
2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the Body Beast,
Shakeology, P90X3, INSANITY: THE ASYLUM, 3-Day Refresh, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks,
copyrights, and other intellectual property.
If you are a member of the Team Beachbody community, contact your Coach for information and support, or log in at TeamBeachbody.com. For
Beachbody and Team Beachbody Customer Service, please go to Beachbody.com.
BEINS1112 Rev. 01/06/2015