How To Get Results While You Workout At Home

So you want to lose weight, gain muscle, or simply just tone up. You’ve tried all sorts of routines in the gym, at home, or even, with local group workouts. However, you find yourself simply not getting the results you want and you get down on yourself.

This happens to most people than not. Learning how to workout at home can be of help to you in getting rid of all obstacles that are keeping you from reaching your goals.

I’ve heard it all before:

“I’ve tried, but I just can’t workout at home”
“I don’t have a home gym”
“It’s boring”
“Working out at home is for girls”
“I don’t do that aerobic stuff”

The list of excuses goes on and on. The truth is, these excuses come from the fact that if you don’t have a direct workout plan and a goal, you won’t be able to workout anywhere and get results. Some of the top athletes in the world include at home workouts to their training schedule. Why? In home workouts have revolved to the demand by beginners to elite athletes all around the globe.

Learning how to workout at home can produce great results and save you time and money

One of the top reasons people fail to stay healthy and fit these days is because life has gotten way too busy. If you could eliminate the time it takes to have to get ready, drive to the gym, and drive back, then you’ve bought yourself about 15 minutes of time if you live really close to the gym.

This process could take up to 2 hours if you consider getting out of the car, walking into the gym, getting all your “hi’s” and catching up on weekend events with people who like to talk. Now don’t get me wrong. Socializing is great, but in this article, I am talking about getting the most out of your time to workout in this busy world and many times, we don’t factor in everything and we say we’re too busy. The truth is, if you use your time effectively, you can see that you are probably taking too much time to do the things that you don’t have to and use that time more wisely to exercise.

One of the best ways to get in shape is to learn how to workout at home. This is by far one of the most effective ways to get in shape if you do it right.

How To Workout At Home | What Are The Advantages Of Working Out At Home

Less traveling
More focus
Convenience

Since there are various ways to workout at home, you need to know what is best for you. Whether you want to work with weights or just your body weight, you can always put together an effective routine targeted to get you your results. Working out is not about where you do it but having the right plan and staying with it.

The biggest reason why people fail with their weight loss goals is because they just don’t know what they’re supposed to be doing. I mean, a doctor wouldn’t perform heart surgery if he didn’t know exactly what he was supposed to do right? Then why should you put your body through something without a direct plan as well? You shouldn’t, and that’s why most people fail.

How To Workout At Home | What Are The Disadvantages Of Working Out At Home

Less people to see and talk to
Fewer machines
Less chance to network

Though working out at home can be very effective, there are a few downsides to it. The first is simply getting bored and not having anyone around. Some people prefer having people around to talk to and network with. If that is a necessity to you, this will be a downfall to working out at home.

Another reason why some people tend to avoid working out at home is because most people will need machines that they will only find in a gym. Although in my opinion, free weights are better than machines because it takes more movement control, therefore your muscles work harder. Some people prefer to have their machines and there’s absolutely nothing wrong with that.

How To Workout At Home | Why Beachbody Is A Good Choice

Beachbody has made it easier than ever to finally be able to workout at home. With all the workouts handed to you in high quality DVD format, along with complete nutrition plan and workout guide, you will not have to worry about putting the right plan together. It’s design is already proven and ready for you.

You will have access to the #1 selling home workout programs in the world like P90X, Insanity, Turbo Jam, and Body Beast. These programs have been proven time and time again that they do bring results if you are the person who is willing to follow the program. Whether it’s a 60 day program or a 90 day transformation, you’ll be able to really see just how effective working out at home can be.

You will also have access to online workout buddies. These are people that are on a transformation journey just like you. Posting daily workouts and getting free tips and help from others is a great way to stay on track. You will also be able to interact with them via live chats and message boards that will be filled with over 900,000 motivated people like you. All this comes with Beachbody’s in home workouts programs .

How To Workout At Home- Working Out At Home Is The Future

When it comes to losing weight and finally getting in shape, learning how to workout at home has become the popular option. Going to the gym is slowly fading away as everything is put together for a “fitness for dummies” person on a DVD. You no longer need to hire a personal trainer or a nutritionist to get started in the right way and know the right and wrong ways of doing things. Are these people still helpful? Yes. But no longer the “ONLY” avenue for your source of information. There are cheaper ways for people who are on a budget or need to be stay at home parents with a budget. You can now get in the best shape of your life without a major investment or a lot of time invested.

Another benefit of working out at home is you can go straight to the kitchen to whip up your healthy post workout meal and then the showers are in perfect distance to get cleaned up to move on with your day. Yes, there are gym showers, but let’s be honest, there’s no place like home.

Transforming your body is never about where you do it, it’s about how bad you want it. So if you have to mix it up and go to the gym or workout at home on some days, both options are equally effective.

People who work out at home with a support coach and a proven plan for a set amount of time are more likely to stick to their program. This is because a proven 60 or 90 day daily workout schedule will be planned out for you. You will also have an accountability partner such as myself to stay on your butt. Sounds a little much? Not for someone who is tired of starting over every year because they have no set routine or blueprint for success.

Summary:

Learning how to workout at home has never been easier. Especially for the person on a budget or someone who is a stay at home mom or dad. It’s a great way to keep your family involved in health and fitness. My kids love to exercise with me and it’s a great example to our youth.

Beachbody is the number one name in in home fitness for a reason. They focus on fitness, nutrition, and support as a complete solution that anyone can transform their body with in 60-90 days. They put all the modern scientific study into their programs and keep you on your toes to be successful. All their fitness programs will clearly lay out for you what you need to do and eat daily so you don’t have to figure it out on your own. You literally have professional fitness trainers in the privacy of your own home via Beachbody.

Working out at home effectively for results is all about knowing what you are supposed to do to get the results you desire. A direct fitness and nutrition plan that anyone can easily follow. There are many options when it comes to working out at home. Some of the top programs are Beachbody and Body Rockers. Choose the best one for you and go with it. It’s not hard to learn how to workout at home and get the results that most people that don’t have a plan, never achieve at the gym.

Beachbody Coach — Click To Make Me Your Free Coach - Accountability, Support, Fun Team Of Motivated Individuals, Results

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P90X by Tony Banawa

Author: Tony Banawa

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Knowing “What Are Processed Foods?” Is Only The Beginning

What are processed foods? Processed foods seem to rule the food world today. Are they healthy? Why are they popular these days? Are they better than natural foods? What are the dangers of processed foods? What are the processed foods that are to be avoided? Are you interested in knowing the answers for all these questions? If so, read further.

What are processed foods?

Processed foods or package foods are foods that undergo various processes to increase their shelf life. The processes undertaken include canning, freezing, pasteurizing, refrigerating, dehydrating, asceptic processing, heating, coloring, bleaching, sweetening, emulsifying and adding preservatives and flavors etc. Most of the processed foods are available in packages.

Given below is a list of 15 widely used processed foods:

Potato chips
White Bread
Pasta
Processed meat
Fruit juices
Boxed cereals
Frozen vegetables
Frozen fish sticks
All soy products like soy milk, soy cheese and tofu etc.
Powdered milk
Refined vegetable oils
Refined sugar
Jams
Pickles
Soda drinks

Pros and Cons of Processed Foods

It’s not enough just to know the answer to, “what are processed foods?” You should know the pros and cons of them. There are pros and cons for everything and processed foods are no exception. The general assumption is that processed foods are not good for your health. It is true that most of the processed foods cause dangers, but there are a few foods that are healthier because of processing.

Here are 3 benefits of processed foods | What Are Processed Foods?

Gone are the days when vegetables and fruits were plucked from your garden and eaten. Today vegetables and fruits have to be transported to long distances. The freshness and the nutritive content are lost in transit. Freezing vegetables help in preserving their nutritive content.
Some processed foods are fortified with extra vitamins and minerals. This makes them healthier.
Pasteurizing and homogenizing of milk kills the bacteria and removes the fat content.

Although processed foods have some advantages, the list of dangers is very long. Most of the processed foods contain harmful ingredients.

Bakery products like muffins and crackers contain trans fatty acids that has been proved to be twice as dangerous as saturated fat. Partially hydrogenated foods are severe threats to your heart.
Foods like chips and cheese balls have high sodium content. Sodium is added in many forms like salt, baking soda and sodium bicarbonate etc. It is added to increase the shelf life and the taste. Too much of sodium intake causes many health problems.
Sulphites are added in processed meat, many dried fruits and french fries etc. Sulphites are one of the triggers of asthma. Moreover, it depletes the vitamin B1 content in the body.
Sugary juices contain excessive sugar and extra calories.
Powdered milk contains high amounts of oxidized cholesterol or oxysterols.
MSG added in processed foods may cause side effects like burning sensation, nausea and increased heart beat etc.
The artificial colors in the foods make kids hyperactive and distracted. This has been proved in a study conducted by University of Southampton. They increase the risk of allergies and asthma. Do you know the source of food colors? Coal tar and petrochemicals are the main sources. They may cause many types of tumors.

Processed Foods Increase The Risk of Following Diseases | What Are Processed Foods?

Obesity – All high calorie and low quality processed foods increase the risk of obesity.
Diabetes – The excessive starch and sugar content enhance the chances of diabetes.
Heart problems – As seen earlier, foods that are processed contain trans fatty acids that increase the risk of heart diseases like heart attacks and stroke. A study conducted by American Heart Association says that trans fatty acids raises LDL and lowers HDL. The salt content is also a severe blow to your heart.
Cancer – A research conducted by the University of Hawaii concludes that people who took processed meat like hot dogs and sausages frequently were 67% more at the risk of pancreatic cancer. It not only increases the risk of pancreatic cancer, but also other cancers like breast cancer and prostate cancer etc.
Digestive problems – They have very low fiber content. High fiber is needed for digestion.

Why are the grocery stores stocked with processed foods?

It is clear that processed foods pose a lot of health threats. Many people know the answers to the question, ‘what are processed foods’ and ‘what are their dangers’, but still they seem to be very popular. Why is it so?

Convenience – It is more convenient to use processed foods. The world today is fast and competitive. People have no time to cook food at home. It is easier to buy and cook processed foods.
Taste – Color, flavor, sugar, salt and other additives are added to increase the taste.
Increased life – Processed foods can be stored for a longer period of time.
The commercial ads make them highly appealing.

Processed foods VS Natural foods

You need no proofs to prove the fact that natural foods are better than processed foods. However, many studies have been conducted and they all prove that natural foods are healthier. Studies conducted by American journal of nutrition have proved that people eating whole grain foods had reduced risk of many cancers and heart diseases. Study conducted by WHO concludes that processed foods is the main cause for the alarming increase in obesity and diabetes.

I know we as humans aren’t perfect and sometimes even the healthiest people seem to make their way to consuming processed foods. Some call it a “Free Day”. My recommendation is to limit the amount you consume and never plan to make it part of your fitness nutrition permanently if you are looking to transform you health. Now that you know the answer to “What are processed foods?” in detail, it is wise to limit them to avoid the long term side effects of over consumption, & stay healthy.

P90X by Tony Banawa

Author: Tony Banawa

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High Intensity Interval Training (HIIT) For Leaning Up Muscle Mass Gains

HIIT is High Intensity Interval Training, which is also known as sprint interval training, is an exercise strategy that involves the alternate process of highly intensive exercises with low intensity recovery periods in between. These are more of cardiovascular exercises, which enhance your fat burning and metabolism. There are several other benefits that are offered by a professional HIIT training.

Who should do HIIT training?

A different category of people with different physical issues should undergo HIIT training to address those issues. You may undergo the HIIT training:

When you wish to lose weight and want to burn maximum calories
When you want to retain your muscles in a cutting phase
When you wish to want to enhance your endurance in aerobics
When you want to burn high calories every day
When you want to increase your metabolic rate (MBR)
When you are an athlete or a sportsman, who wants to improve in your respective field.

I know some people that gain a lot of muscle mass and then they want to lean it up cause after gaining all that muscle mass, they also put on weight gains. This is the time that Hiit training comes handy. For those that want to lean up after putting on muscle mass as well. Doing this intense high interval training will allow you to burn more calories for the rest of the night after your workout is done and you’re laying in bed, then you would doing a normal 1 or 2 mile run that day.

How HIIT training works and how it transforms one’s body?

HIIT training enhances both anaerobic and aerobic energy systems in your body.

Aerobic Energy System:The term aerobics refers to ‘with oxygen’. This system is normally used during prolonged

exercise. When there is sufficient oxygen to give the energy required, the fatigue remains low. This is probably why athletes train themselves at high altitudes where the oxygen supply is less.

Anaerobic Energy System:This term refers to ‘without oxygen’ and provides energy in your body up to 1 minute. This is possible because the body uses the phosphate for the first few seconds and for the rest of time, it uses the lactic acid and glycols to supply the required energy.

HIIT training enhances the burning of calories during the exercise periods and the breaks, as it enhances the recovery period of your body for each session.
HIIT training limits your muscle loss that normally takes place during weight loss.
HIIT training actually increases the endurance in your athletic body and also creates metabolic adaptation to use your fat as the fuel under various conditions.

However, the fundamental element that makes high intensity interval training different from the other methods is the maximum effort that is involved in the process than just increased heart rate. There are various approaches to a HIIT program. However, the basic difference between these would be the length of time between the interval periods, the difference in the intensity levels, different time and different number of training sessions that are involved. Each program is designed to the specific needs of the clients. In fact, a proper HIIT or high intensity interval training can transform your body, as it addresses all main issues for someone who is overweight of even just out of shape such as;

Cardio training
Regularize the hormone level
Endurance
Increased daily stamina

Insanity Workout and Reversal of HIIT Training

How does the Insanity workout by Beachbody reverse HIIT?

The Insanity workout program is based on reversing HIIT. They have decided that it is better to work extremely hard for 1 or 2 minutes and rest for 30 seconds, unlike the HIIT training, where you work for 30 seconds and slow it down for 1 or 2 minutes. Reversing it makes it harder on the beginner’s body especially, if he or she does not have a proper and fit shape.

Hiit Cardio — Insanity Reverses The Traditional HIIT Cardio Concept For Elite Training

The other aspect where we can say the Insanity workout by Beachbody reverses HIIT is, unlike the HIIT program, the Insanity workout is harder on your joints. This would cause more trouble for people who already have joint issues. Beachbody recommends Insanity for those who are already in a bit of shape. Definitely not for beginners, but if you are up to the task of Insanity, you will work your way up to being in athlete status as pro athletes such as Apolo Ohno and Hope Solo are known for incorporating Insanity into their elite training schedules. (See Hope Solo/Apolo Ohno Videos To The Right)=====>>>>>>>>

How does Chalean Johnson’s Turbo Fire use HIIT?

Chalean Johnson’s uses the features of the HIIT in the Turbo fire fitness workouts. This program is quite effective on your increased metabolism, on your heart, and fat loss. The added advantage of using the HIIT in this Turbo program is that, the benefits are achieved even after 24 hours of workout. There are the moves of the HIIT training program, which are known as ‘fire drills’, which incinerates your body fat 9 times more than the other methods.

Summary

In essence, HIIT training is one of the most effective ways that is gaining increased popularity. You can achieve fat burning, endurance, strength, and cardio health among many other benefits through this program. Performing this intense training is recommended on your off days of lifting weights and it will take away from your strength. If you are to do it on the same day, it is highly encouraged to do them at least 4 to 6 hours apart from each other. Doing HIIT, high intensity interval training will take up less time than hours on a treadmill, and you will get more lean in the process.

P90X by Tony Banawa

Author: Tony Banawa

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Sucralose And The Dangers To The Human Body

When sucralose hit the market, it was touted as an alternative to sugar, suitable for reduced calorie diets and diabetics because it has a zero calorie effect on the body, does not spike insulin, and does not cause weight gain. Sucralose is 600 times sweeter than sugar, so you can use smaller amounts of it, but there are certain sucralose dangers that are not openly advertised by the manufacturers.

I’ll be honest with you. In the past, before my fitness days, I used to put Splenda, and other artificial sweeteners in my Sweet Iced

Tea because out here in Las Vegas, they didn’t serve Sweet Tea before 2009. I was so uneducated in everything I putting into my body. That’s what I think is going on with too many people these days. The lack of knowing what is harmful to your body is keeping them from being healthy. Knowing what the side effects are of certain ingredients is the start of a healthier you.

Sucralose Dangers | Case Studies

Sucralose was tested by the FDA in its early stages, but only on a small group of 36 people, and the study lasted only a few short days. What the FDA was looking for was possible tooth decay or other such effects. What they completely missed out on was long term sucralose dangers, such as the product being a carcinogen. This product has also been tested on lab rats who eventually refused to eat foods that contained the product.

Sucralose Dangers Multiply when consumed in large quantities

For dieters, sucralose can seem like a miracle product. They can now eat unlimited amounts of certain foods without the weight gain from calories. The problem is that the more of the substance that is consumed, the more the unpleasant side effects start to manifest.
Some examples of side effects include:

Flushing of the skin and rashes
Diarrhea
Agitation and panic attacks
Muscle aches and headaches
Cramping in the intestines
Bladder issues
Swelling and bloating
Pains and cramps in the stomach

If you have ever eaten a large amount of something that contains sucralose, then you may be painfully aware of some of these side effects. Eating a large amount of something because it is “zero calorie” but contains sucralose can leave one running for the bathroom and spending a great deal of time there. Often many of the symptoms are confused with IBS (irritable bowel syndrome) and people suffer needlessly with cramping, gas and diarrhea when they simply could stop consuming products that contain this sugar substitute.

Mood Swings Can Be One Of Many Sucralose Dangers

A person who is unaware of the effect that sucralose has on their body can ingest many products (especially if they are concerned about weight gain) and then have a reaction that people around them may not like so much. Most of us simply assume that a person who is on a diet will be moody because they are hungry, but it could be that they are consuming too much of the artificial sweetener, sucralose.

If you consume a lot of products that contain sucralose, you may not be aware of some of the hidden side effects. Do you often feel fatigued and sleepy after you consume something containing sucralose? Chronic fatigue has been reported by people who have had sucralose as well as the inability to concentrate.

Some more serious sucralose dangers include kidney disorders and enlarged livers. Much of these issues stem from the fact that sucralose is a manufactured compound that contains things that are toxic to the body, including chlorine. It has been stated that since sucralose is 600 times sweeter than sugar, it can actually cause increased cravings for sugary foods.

When you consider that most studies into this food additive were not carried out for very long on humans to show any real side effects, the science is not very reliable. In fact, we have no idea if one of the sucralose dangers is ultimately cancer.

The best way to determine how this product affects you personally is to be extremely diligent and remove it from your diet as much as you can. Once it is fully eliminated, try eating something that has sucralose in it and see how you feel afterwards. We can all do without this sugar substitute. In fact, there are much better alternatives that are completely natural and better for your body, such as raw honey.

Summary:

Side effects occur when artificial sweeteners are taken in large amounts consistently. But how do you know how much is a large amount for you? I prefer to just stay away from it especially if you have an obvious choice in front of you sitting at the restaurant table to add it in your drink or not. Yes, it’s easy to just rip open a pack of Splenda and pour it in, but try thinking about what you are actually doing to your body.

Also think about your kids consumption of these dangerous ingredients. If you start them young by not educating them about artificial sweeteners and where it can be found, you think health problems are bad these days? The future will expose things we have never thought of if we don’t teach our kids what’s being sold on the market these days. Teach them about health, and teach them about making the right choices and how making the wrong choices can effect their health and performance in sports and academics.

Lastly, sports supplements aren’t always healthy. Many are manufactured to do justice such as muscle recovery, a meal replacement, & build muscle mass. But if you’re looking to stay on the healthy side during the journey of developing a strong healthy body, there are products out there that focus on being all natural and safer for your health without the sucralose dangers or any other artificial killers.

P90X by Tony Banawa

Author: Tony Banawa

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Muscle Building Foods For Your Intense Workouts

Its a well known fact that building muscle mass can’t be done without muscle building foods and sweat inducing workouts. However, most of us fail to strike a right chord between the two and fail in our mission more often than not.

Having muscle building foods and maintaining proper diet is critical to you gaining muscles in the long run. This article will deal with some of the best foods that can help with muscle gains.

Some Of The Top Muscle Building Foods

Egg whites – They are probably your best bet in building muscle. Egg whites are cheap to buy, low in fat, and rich in amino acids that are very useful in muscle recovery after a heavy workout. However, it is essential to cook them right to make the perfect use of them.

While overcooking will render them useless, consuming them raw will risk you with contacting Salmonella. It is not a bad idea to keep the cooking temperature below 140 degrees Fahrenheit.

White meat – Lean chicken meat or white meat is an excellent source of protein. Always consume the breast portion as they are rich in protein. They can help you build damaged muscles in a quick time. What’s more, you can take them along with some veggies to make it delicious.

Salmon – Salmon is rich in protein and essential amino acids and can easily help you in stimulating metabolism. Since Salmon consists of a higher calorie amount per serving, it is a very good protein for those who are looking to gain weight with muscle building foods and workouts to reach that higher calorie intake per day.

Salmon is also an excellent source of omega-3 fats. They in turn can help you prevent heart related ailments, fight inflammation and regulates insulin levels.

Muscle Building Foods For Vegetarians

Beans – They are probably the most underutilized foods for muscle building purposes. Nonetheless, they are an excellent source of fiber and proteins. The fiber in beans helps to regulate the levels of insulin which in turn is useful for muscular growth. Black beans are most preferred but pinto, green, navy, kidney, and garbanzo beans are good as well. When you mix rice and beans together according to Brazil Butt Lift creator Leandro Carvalho, it makes for a great protein as well.

Milk – The protein rich milk is essentially a combination of 20% whey, a fast digesting protein, and 80% casein, a slow digesting protein. The former can be easily broken down into amino acids and thus renders the milk a perfect drink after a session of heavy workout. The latter however takes time to get digested completely. It however supplies the body with regular dosage of proteins in smaller amounts at regular intervals. Drinking at least 3-5 glasses of milk a day reduces the chances of strokes and heart attacks considerably. This has also been proved medically.

Quinoa – For vegetarians who need to find a plant-based protein, quinoa provides about 8 grams of protein per serving.

Other Foods Helpful In Building Muscle

Foods rich in slow-burning carbohydrates:

Pasta
Sweet potatoes
Rice
Barley
Once again, Quinoa

These are good options. Carbs present in the muscles are chiefly responsible for providing energy to the body during workouts. Quinoa is one of my favorite carbs to eat because it is also a complete protein source as I mentioned above. With rice and pasta, you would need a protein to balance out the macronutrient requirements in your meal. With quinoa, you can just eat it by itself and it counts as both. In the absence of carbs, the muscles get weakened and can easily affect your workouts.

Water, which comprises about 80% of muscle in our bodies, is obviously a necessity in building muscles.

According to MensHealth.com, In 1997, a German study found that protein synthesis happens at an increased rate with hydrated muscles verus dehydrated muscles. Another case study shows that researchers at Loma Linda University, found that men who drank 5 or more 8oz glasses of water per day were 54% less likely to have a heart attack versus those who drank 2 or less per day.

Regular intake of water will enable transportation of nutrients and minerals all through the body. They help your muscles look toned and ‘fuller’. They also help in flushing out unwanted toxins from the body and thus keep the body in good health.

Summary:
When building muscle, you must gain some weight along the journey. The carbs are needed for energy and the protein for muscle gains. There are many foods to meet your needs no matter if you are vegetarian or not. Building muscle mass means you have to eat. So take these muscle building foods with your workouts and create your own delicious recipes around them.

P90X by Tony Banawa

Author: Tony Banawa

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Body Beast Legs Workout | Bulk Series Review

Last night I completed day 24 of the Body Beast workout. Legs! This muscle group used to be the least favorite of mine to workout, but now it seems to be one of my top 3.

Why? Legs are a very big part of your everyday performance. It’s how we get around, and it where a lot of our power comes from in sports. So to neglect your legs just because it’s easy to hide them, doesn’t mean we skip “leg” workouts. As I always say,

“Friends Never Let Friends Skip Leg Workouts”

Body Beast Bulk Series – Workout Review

Being day 23 of the Body Beast workout last night, means that it is my first time doing the “Bulk” Series Legs. The first three weeks

of Body Beast is the “Build” Series, so starting week 4 this week moved me into the 5 week Bulk Series. Unlike the previous program I have done like P90X, where it is split into Month 1,2, and 3, Body Beast is not equally split into months, instead, 3 blocks.

5 weeks of 6 days on and 1 day off is what I will be battling with here in the Bulk series. The workouts are now targeted towards one specific muscle group. In the Build Series, you would do Chest and Triceps in one workout. In the Bulk Series, you will just do Chest one day and that’s it, then Legs, then Arms, and so on.

For the first time since I started, progressive sets will be implemented into my workouts. This is where you will perform sets of 15, 12, and 8 reps starting with lighter weight and moving up to heavier weight as you complete the 8 reps. Then you will rest for 90 seconds and then continue with 8 reps first this time, 12, and lastly, 15 reps, starting with heavier and going lighter as you increase reps to finish off the set.

A progressive set is defined in “The Book of Beast” as a pyramid that goes from high reps to low reps. Takes a break, then back up to high reps.

Body Beast Legs Workout | Bulk Series Review

In the Body Beast legs workout, you will be performing exercise such as:

Front to Back Lunge
Squat
Full to 1/2 Sumo Squat
Split Squat with E-Z Bar or Dumbbell
Stiff Leg Deadlift
Alternating Side Squat
Calf Raise
Beast Abs

Progressive sets will be done with Squats and full to 1/2 Sumo squats. One exercise that I struggled with is the stiff leg deadlift as it really is a slow move that you must be careful in doing. Reason is, is that it requires you to keep your legs straight as you keep your back straight bending down, stretching your hamstrings.

Where I struggled was knowing how far to go down at first. Then, as I listened to Sagi on the program, he gave a tips that made it come together for me. Next time around, I’ll be at 100% with this exercise.

Body Beast Legs Workout | Workout Summary

From beginning to end, the “leg” workout is 41:14 in length. The best thing about this Body Beast workout is that they aren’t long at all. It’s just pure pump and go, then you’re done. So I make sure I get the max out of my 41 minutes, sweat like I just got out of
the pool, and be in a constant test of my mental & physical abilities.

For me, knowing that it isn’t a long workout at all, allows me to really give it 120% cause I know I want to make every second, every rep of every exercise count before it’s done. Why? Cause at the end of the 90 days of Body Beast, I want results! I don’t want to look back and say that I could’ve done better with the workouts, or tried harder. No, I want to lay it all out so at the end, I can say I couldn’t have done anything else and this transformation, is what I truly deserve.

So follow my journey by subscribing to my blog posts to the right. You will receive all my posts and updates on my progressions and transformations throughout the 90 days to see if this Body Beast workout delivers what it promises.

P90X by Tony Banawa

Author: Tony Banawa

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Choice Of Carbs – Simple Vs Complex

Carbohydrates are a common feature in many peoples diet. We consume them through a variety of different foods, such as pasta, white rice, bread, sweets, pastries and so much more, but should we all be eating so many?

Studies have shown that carbohydrates do in fact provide us with the fuel needed for physical activity,
as well as being essential for organ function and overall good health. However there are some
carbohydrates that are better than others, and many people often consume far more than their body
needs on a daily basis.

complex carbs — Complex Carbs Gives you the energy, minerals, vitamins, and fiber

Too many carbs comes with an increased risk of coronary heart disease and diabetes, which is often
over looked by the majority of people. If you look at your daily diet, I bet there are opportunities where
you can cut down on the carbs consumed, or swap good carbs for bad ones.

White foods dominate our supermarket shelves; white bread, white rice and white potatoes. These refined ‘white’ foods are the
staple of many families all over the world, but many people neglect the healthier alternative which usually come in the form of whole grains.

Carbohydrates come in two forms;

Simple – include many sugary foods such as sweets, pastries, doughnuts
Complex – include such things as whole grains, fruits, vegetables and legumes

When the question is often asked “Does my diet contain too many carbs?’ I think the key is asking yourself whether or not you consume too many simple carbs each day.

Simple carbohydrates are also often full of saturated fats. These ‘bad’ fats are associated with a whole
heap of health problems and should be avoided where possible, instead replacing them with un-saturated
fats.

simple vs complex carbs — Simple Carbs - Not All Unhealthy

Eating carbohydrates causes our body to produce insulin. This insulin can make us feel hungry, which in turn causes us to eat more because we think we need food. This extra food leads to additional weight gain due to excess calories and therefore contributes to other health problems. By limiting our carb intake to the right portions according to our fitness routine recommendations, not just by quantity but also by ensuring we get the right type of carbohydrates, we can move closer to our goal of a healthier lifestyle.

Just remember our body does need some carbohydrates to function properly, so cutting them out
completely is not recommend. Carbohydrate consumption done correctly can have positive health benefits to your
body and way of life.

Today’s GetFitToLive’s Guest Blogger: Tanya is a writer for http://www.golower.co.uk.

Body Beast – Build Series Review

I just completed the first of three “blocks” of Body Beast, which is the “Build” that lasts 3 weeks. For the next 5 weeks, I will be going into the “Bulk” block, and then finishing off the last 4 weeks on the “Beast” block to complete my 90 day Body Beast transformation.

Starting on July 30th means that I will be done around Halloween this year. My ultimate goal is to end up at 175lbs from starting at 168. When I got up this morning, I was 166. What the Heck? Lost 2 lbs! Not what I was hoping for but it’s only 3 weeks into the program. One of the things that I did was start out the program without the Body Beast supplements to see how my body reacted and improved with just my nutrition alone.

I feel that my body is tighter and definitely more muscle definition. So, you may ask, “Why aren’t you gaining muscle mass the way Body Beast is supposed to?” I can’t give you an honest answer at this point, but what I can say is that I do a lot of cardio everyday at work cause I have to constantly be moving and I sweat for 8-10 hours straight. It might be that I am doing a lot more cardio than the program suggests.

Body Beast Cardio

I am doing the “Lean Beast” schedule as opposed to the “Huge Beast” schedule. It’s for people that want to gain muscle mass but also want to lose some fat. The cardio amount specified in lean schedule is only 1 day a week. However, like I said, with my type of work I do in the establishment I work at, I simply am doing a lot more cardio and calorie burning then the program suggests. This might be my reason for dropping weight.

My only option would be to up my carbs and calories even more, so that is what I’ve been doing the last 3 days. Not only that, but I also ordered a couple of Body Beast supplements to compliment my workouts. I will start the 2nd block with:

M.A.X. Creatine – for muscle mass boost
Suma Root – for muscle mass growth

We’ll see what difference it makes in my results for the second block, which is “Bulk”.

Body Beast Build – Exercise Tips

By the end of the first block, your exercises should have been perfected in form. If not, you must take the time to properly disect how to do this by watching them lead on the program and then emulate their form and listen to their tips. This is crucial for your final results as you don’t want to:

Injure yourself
Workout the wrong muscles
Sell yourself short on effectiveness of each workout

For example, in the seated bicep curls for Back/Bi’s workout, you want to make sure that you aren’t moving your elbows forward and back. This will cheat your biceps in getting the full max workout and thus, effect your results. Doing little things like this makes a huge difference and makes the program more interesting as you go along. For me, I want to perfect each exercise no matter how many times I’ve done it and get beasty everytime around.

Body Beast Build – Moving Up In Weights Weekly

Here are my results with some of the exercises that I increased weights in for my first 3 weeks:

Deadlifts: Increased from 30 lbs to 40 lbs for my last 8 reps

One Arm Rows: Increased from 30 to 40lbs and was able to finish my last 8 reps versus failing at 4 reps at 30lbs the first week.

Close Grip Press: Increased my last set of 8 reps from 25lbs in the first week to 40 lbs my 3rd week.

On average, I moved up 5 lbs in most exercises withing the first 3 weeks. Remember, this was without any Body Beast supplements or pre/post workout formulas. However, as I said earlier, I am changing this concept and using supplements starting the 2nd block of “Bulk”. We’ll see if the supplements gives me any kind of advantage.

Body Beast Summary
I feel stronger, more energetic, and positive. All around I know that I have made a huge change since day 1 in my strength. My chest and arms feel the best out of everything else and I’m ready to bring some bulk to them for the next 5 weeks.

The first build series was all about focusing on synergistic muscle groups to build strength and build a foundation for you to work on the rest of the way. Now, moving on to the Bulk series, Sagi is going to use new school set routines to bring you to a level of success you never thought you could achieve through fitness. Body beast is no joke, and I’m ready to put it all in for the win.

P90X by Tony Banawa

Author: Tony Banawa

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What’s Your Body Fat Percentage? Free Calculator Tells in Seconds

The inception of the body fat percentage calculator has been met with a lot of optimism as it tends to simplify the entire process of how to determine the fat in your body. In as much as having body fat is useful to your body functions, an excessive amount of the fat may work against you. The benefits of having body fat include the fact that it stores energy for body functions, helps to regulate body temperature and cushions body organs from damage.

It has to be said that keeping track of your all round body fat can be quite difficult and this is where the calculator comes in. The fact that the calculator is available twenty four hours means that you can always keep track of your body fat whenever you please.

The calculator will come in handy so as to guide you to either increase or reduce your body fat. In most cases, you will have to deal with issues of reducing your body fat as many of the foods we eat today contain plenty of fats and oils.

Foods blacklisted by the body fat percentage calculator

Chocolates and biscuits
Cheese, sweetened condensed milk
Cheese and the pies made from cheese
Sweetened drinks
French fries

Were there any doubts on that list? Probably not. It can generally be said that oily foods as well as sweet foods and drinks tend to contain plenty of fats hence you should try and minimize their consumption.

Using The Body Fat Percentage Calculator

In as much as there is a lot of hullaballoo as to how you can lose body fat by exercising or reading certain nutrition manuals; it has to be said that there is only one sure way of losing fat. If you’re really interested in losing body fat, you should begin by proper nutrition and exercise on a daily basis. Not only is this a natural approach, but you also condition your mind to know how to treat yourself and make proper decisions on eating and living an active lifestyle. This will help any individual not only lose weight and body fat, but keep it off for a lifetime as well.

Varying Degrees In The Body Fat Percentage Calculator

Basically, there are some percentages of body fat that can either be useful or harmful to males or females. We all have different body structures, but it is important to note how different bodies among the different genders will use up the fat.

Men for example aged twenty to forty will be okay having an average body fat percentage of fifteen. Men over forty are advised to maintain an average body fat percentage of twenty one percent as that will be perfect for their body functions to work properly.

As for women; the age group of between twenty and forty is advised to keep their average fat percentage at twenty three. Those over forty years should keep theirs at twenty six percent.

It should be noted that the body fat percentage calculator gives an allowance of plus or minus three; which can be used to get a precise measurement of the actual body fat.

P90X by Tony Banawa

Author: Tony Banawa

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Latest Chocolate Shakeology Superfood Formula Review

The latest change in the shakeology formula requires another shakeology review in my book. The new superfood formula came out this month, and anytime their is change, you know there will be both positive and negative feedback.

With the original chocolate flavor that I previously got each month for me and my wife, we liked nothing better than to wake up and have an early morning shake that just kick started our day. We had our recipes engraved in stone and that’s what excited us to wake up every morning. Knowing that I was going to have my Reese’s peanut butter shakeology, and get that energy boost to start my day was what popped me out of bed.

Well, we got our new shipment in this month and the label on the front said, “New Superfood Formula”. The moment we opened the bag, we knew something was different. Both the smell and the color was off. So like anybody would do, I mixed up the same original ingredients such as all natural PB, coconut oil, and water into the blender. I put the same amount of ice and added the shakeology powder and I was dissappointed. It didn’t taste the same or as good.

So I went online to figure out what has changed for this flavor, and what I found out was amazing. Before I go about telling you the difference, you must know that I was in total shock. I felt like the best part of my nutrition plan was taken away from me.

It’s the way we as humans are when “change” hits our daily routine isn’t it. But what do we have to do? Find a way to adapt to the change and make it work cause no matter what we do, change is the only thing that remains constant in life. Isn’t change what brought us all these fancy gadgets we have today?

Upgraded Health Benefits – New Shakeology Formula Review

After reading up on every shakeology review I could find through the company website, here is what I found out about the upgraded health benefits:

Less Fructose – Even though that fructose in shakeology is a natural substance, it’s still sugar. Don’t confuse this with “High Fructose Corn Syrup”. It’s not the same thing! Too much fructose entering the liver can make the human body hard to process it as sugar. So fat is developed and sends them to the bloodstream as triglycerides.

The reduced fructose has been replaced with sweet “superfoods” such as Coconut Flower Nectar and Luo Han Guo. What will this result in? Appetite-regulating hormones are more likely to be triggered, therefore feeling satisfied versus selling yourself short on the appetite satisfaction signaling system.

More Fiber – Increasing the fiber from 3g to 6g per serving by putting in the flavor-neutral vegan source, pea protein. Fiber is good for digestion and helps with your cholesterol. In addition, adding more fiber to the formula will help you feel full longer and reduce your food cravings even more than before.

4 New Superfoods – New Shakeology Formula Review

1. Moringa – Also known in America as benzolive tree, and West Indian Ben. There are many benefits including boosting your immune system, improving athletic performance, promote energy, weight loss, and vitality with it’s anti-inflammatory and anti-bacterial properties. Moringa is highlyknown for it’s vitamin C &A, protein, iron, calcium, and potassium. It contains four times more Vitamin A or beta-carotene than carrots. Moringa is commonly found in Africa, Cambodia, Nepal, Indonesia, Malaysia, Mexico, Central and South America, and Sri Lanka.

shakeology review — Moringa - Shakeology Review

2. Coconut Flower Nectar– Natural source of B vitamins and contains 17 amino acids. It’s also high in potassium, magnesium, zinc, and iron. This component helps add more quality sweetness after reducing the previous fructose element

3. Luo Han Guo – an antioxidant that has been used as a remedy in traditional Chinese medicine for over a millenium. This ingredient in said to have helped with high temperatures, heat stroke fever, and congestion of the lungs, according to it’s first recordings in America in 1938.

4. Himalayan Salt – Healthy salt containing about 70 trace minerals. Human body needs salt and can’t live without it. However, you need to stay away from table conventional salt. Himalayan salt keeps your body’s blood sugar, water, and PH levels in check, as well as promotes respiratory and vascular health.

Other recent improvements is that they have taken out both suma root & blue-green algae. One reason is so that pro athletes can now take shakeology without the fear of failing illegal substance policy tests. Not that the Suma Root was illegal, but today’s tests for illegal substances in pro sports aren’t advanced enough yet to tell the difference between this natural Brazilian ingredient and harmful steroids.

Grass juice powders. These grasses are first pressed into juices allowing the nutrients to concentrate more, and then dried to a powder for use in shakeology for a better use of probiotics. Probiotics help prevent infections in the digestive tract and can kill bacteria that usually causes sickness.

My Final Thoughts On the New Formula – Shakeology Review

After reading up on why they actually changed the formula that I loved previously already, I learned that it is for the better. Reducing the amount of fructose is key. Although it was natural, too much sugar no matter what type it is links to type 2 diabetes and other health problems. So it is clear to me that Beachbody wanted to improve on that aspect of the product.

Adding some of the best superfood ingredients today like Moringa, or “Malunggay” as it is known in my country of the Philippines, is absolutely amazing. You can read more about Moringa superfood here.

So what about the new shakeology chocolate formula taste? I know that this is what you’ve probably been waiting for. After recognizing the improved benefits, I knew there had to be a way that I could be drawn to all it’s added new benefits. So I mixed up a few modifications for a new recipe and found one that I like.

I now mix my new chocolate superfood formula with:

4oz of dark chocolate almond milk
5 oz of water
2 tbsp all natural Peanut butter
2 tbsp Extra virgin coconut oil
with 5-7 pieces of ice

The added dark chocolate almond milk instead of previously adding “all” water really made a world of difference.

Tip from my wife:
Blend all the ingredients “MINUS” the shakeology powder to a smooth liquid, then add shakeology briefly to the blend just to mix it all together.

For more recipes, visit my recipe board on Pinterest (Opens in new window).

This will eliminate any thickness or over frothing and create a perfect blend if you don’t want your shakes too thick.

I must say that this recipe has got to be better than the previous original. Which makes this new superfood formula a win for me. If you are new to the shake, you won’t have a problem. Many of the negative comments about the new formula was from people who had to convert from the old formula, which was spectacular too, but not superior to the new and improved shakeology formula today.

However, Beachbody always listens to it’s coaches and customers feedback and have put together a censory panel. This was done to help improve anything that needs to be better for the customers and coaches who are committed to their health. Due to this, you can bet that anything in the future that can improve the formula will be done to always make sure that you have access to the best ingredients in one shake possible.

See the New Chocolate Superfood Formula nutrition label. My suggestion is that you compare it “full label to full label” with other brands if you are in the market for a meal replacement and tell me what you think below in the comment section. Although most meal replacements don’t disclose 100% of it’s contents, Beachbody makes sure that you know everything you are putting into your body by including 100% of it’s contents onto the label.

Change is good, but not always welcomed at first. As you get to know the benefits of the new shakeology superfood formula and find a recipe that you like, it’s all sunshine and smiles from there, and in my experience, you won’t want to look back even though i wanted to at first. I hope this shakeology review was helpful to you in knowing the new shakeology superfood formula and it’s benefits.

P90X by Tony Banawa

Tony Banawa on Google+

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