A classical theorem of Fritz John allows one to describe a convex body, up to constants, as an ellipsoid. In this article we establish similar descriptions for generalized (i.e. multidimensional) arithmetic progressions in terms of proper (i.e. collision-free) generalized arithmetic progressions, in both torsion-free and torsion settings. We also obtain a similar characterization of iterated sumsets in arbitrary abelian groups in terms of progressions, thus strengthening and extending recent results of Szemerédi and Vu.1991 Mathematics Subject Classification. 11B25. T. Tao is supported by a grant from the Macarthur Foundation. V. Vu is supported by NSF Career Grant 0635606. 1 This differs slightly from the notation in [17], in which convex bodies were assumed to be open and bounded rather than compact. This change is convenient for some minor technical reasons, but does not significantly affect any of the results given here.