My Best Chest Workouts In A Nutshell

The best chest workouts are all about getting your chest in the best shape possible with effective angles and variety. An increase in chest mass increases the charm of your overall appearance and confidence. In medical terms, the chest comprises of two types of muscles. These are pectoralis major and pectoralis minor muscles.

While in layman language it can be divided into three parts:

Upper
Middle
Lower

In order to develop the best chest possible, it is important to build all the three parts.

Why Best Chest Workouts Are Needed?

Today workouts have become an integral part of life. To feel fit and to look fit are two basic requirements for getting that extra confidence which is otherwise taken away by obesity. For both men and women, chest muscles are important to look toned. With most men, their chest is the body part they like to show off most in their bodies after biceps, while for women, toned chest muscles are vital to uphold the frisky look of their breast.

Chest workouts are not only important for good appearance, but they are also good for higher calorie loss. Chest workouts include exercising large muscles, which in turn helps to shed more calories.

Best Chest Workouts At Home

Chest workouts are not all about doing heavy exercises in gym. One can opt for better chest workouts even at home. Pushups are an imperative chest exercise that can be easily performed at home. This is the standard exercise for working out your chest without weights. Pushups are considered vital chest workouts because along with toning chest muscles, pushups help to develop triceps and shoulders. They not only add explosive power and mass to chest, but can also add strength to arms. Wider grips help to build outer pecs, while narrower grips involve building triceps.

Pushups can be done in beginner to advanced forms including:

Weight vest pushups- building strength in addition to values of the standard pushup
Plyo-pushups – Burst of strength, chest
Incline/decline pushups – Upper/lower pecs
Suspended pushups – Chest, core, upper & lower back
One arm pushups – builds strength, triceps, core, chest
Diamond Pushups – Works inner chest and triceps
Dive Bomber pushups – Works all angles of your chest in one rep
Military Pushups – Inner pecs and triceps

Most of these pushup variations are implemented in the P90X fitness program.

Chest dips are another kind of chest workout that can build heavy chest mass. It can be done easily at home using either two sturdy chairs or tables. Chest dips highly engage triceps, pectoral muscles, forearms, biceps and front deltoid muscles.

My Best Chest Workouts For The Gym

The gym has been people’s first choice to consider while going in for any kind of workout. Why? One has access to all the necessary equipment like dumbbells, barbells, resistance belt, medical ball and many other overall body workout machines. Below mentioned are a few of my best chest workouts that can be done in a traditional or home gym:

Inclined dumbbell press – Using the incline bench will allow one to work and build the upper pecs. Incline can also be done at home using a stability ball. This exercise takes into account the working of pectoral muscles especially in the midline of the chest helping to develop solid pecs.

Close grip dumbell press – This exercise will build a great middle chest. You get to have that great squeeze as you push up the weight. This is one of my best chest exercises to do weekly

Dumbbell fly – Working all parts of your chest to develop that full massive look.

Inclined barbell press – Inclined barbell is again the most vital among the chest workouts. It is considered to be ace exercise meant to build chest mass and power. The barbell press workout can be done with variations to focus on different parts of chest including triceps, shoulders and exterior pecs. It is considered a must exercise while talking about overall workout for body along with best chest workout.

The 90 day in home body building program I am currently doing is called Body Beast, and it incorporates all the major chest workouts and a variety of unique ones in dynamic set type training. Meaning, that I perform these workouts in single, super, progressive, and forced sets. These sets will get you max results as they allow specific time between sets proven for max muscle growth implementing modern scientific study as well as old school body building tactics.

So here they are, my best chest workouts in a nutshell. Give them a try and see how they make you feel. I hope to hear about your amazing results in the future.

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P90X by Tony Banawa

Author: Tony Banawa

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Tough Mudder Training & Tips

So you’re thinking about doing a Tough Mudder but you really want to know what it entails and how much training you need. Maybe you registered for the 11-13 mile mud obstacle race but you really don’t know how to prepare yourself to optimal conditioning.

In this article, I will take you into my personal experience with tough mudder and what helped me finish with max results. But before I do that, I want to show you proof of me finishing the tough mudder race in Big Bear. Or you can see the video to the right of my blog and see our whole race broken down to a few minutes of video. So here is the picture of me and my brother’s after finishing the TM in SoCal 2012.

Mental Preparation | Tough Mudder Training

Not everyone will pay $100-$200 to put themselves through a bit of physical torture. So because you have, or are planning on it, you are part of a small group that has a will to survive through physical toughness.

It starts with you mind. Knowing you are going to have to run with muddy shoes, crawl under barbed wire, swim through freezing hell of arctic cold waters, jump off planks, carry logs on your shoulders for a great distance and hills, and much more, you must know that your mind will be clear to want to battle your body through inconvenient situations.

Now that you’re willing to take the risk. It’s time to dive in.

You are going to have to use every muscle in your body to complete Tough Mudder. It’s not like a marathon, where all you do move the same way for 26 miles. Yes, it takes mental toughness and incredible endurance to complete a marathon, but with Tough Mudder, it also takes guts, strength in all capacities, and the ability to stand getting a little beat up in the process.

You will get scratched, maybe even cut. You will get shocked with up to 10,000 volts of electricity before you cross the finish line. You must be able to move on beyond these things that keep some people from doing a race like this.

Climbing the Berlin Walls will take leg power, balance, and strength to do a pull up to get yourself over the top and over to the other side to keep going. Yes, Tough Mudder is a team event, so people will be helping you or if you have a team, you must help each other get through. This may mean carrying people up to reach the top of the wall so they can pull themselves up.

Depending on where your event takes place, you will need to be able to constantly run uphill and steep downhill slopes even when your quads are yelling for mercy. When I did the Tough Mudder Big Bear location in California, there was never a flat surface. It was always an uphill/downhill battle. Be prepared to run through various terrains on an ongoing basis.

So are you mentally still in? Let’s move on.

Physical Preparation | Tough Mudder Training

If you don’t know that you need physical tough mudder training, this may not be the thing for you. To be ready for TM, you will need to train yourself to crawl, jump, swim, run up mountains, carry a 10-20lb sandbag for about a mile, hurdle over haystacks in the mud, and even do the worm.

Yes, doing “the worm” helped me in crawling through the small black tunnels in the ground. You must be prepared for the worst. In my case, my hips started to cramp when I got to the underground tunnels. So instead of crawling the basic way of moving each side of my knees to inch forward, I did the worm so my hips didn’t have to do the work while it cramped. This save me! It also made it quicker to get out of the tunnel. Thanks for the worm technique

Crawling will need to be performed when going under the barbed wire obstacle. You can use your elbows to crawl through, but remember that you are crawling on rocks at times so being on your elbows may not be the best way at times. I use my hands. How? I positioned myself as if I was on the low-end of doing a push up. From there, I just crawled with nothing touching but my hands and feet in a low plank position going forward. Harder? Yes, but better than rocks digging into your elbows and forearms.

When climbing the berlin walls, make sure when you grab a hold of the top and pull yourself up, you use your back muscles as well. It will make it fairly difficult to pull yourself up with just your arm strength. I suggest training pull ups leading up to the race. This will help in conquering the obstacle and not pulling a muscle that is not used to performing in this manner.

Lastly, the most important muscles I think you need to make sure is primed for TM, is your legs. Legs, Legs, Legs. You will use your legs so much and if you are not ready, you will cramp up, or even be forced to pull out of the race. If you pull out, you don’t earn your headband and t-shirt at the end. Bummer.

Leg exercises such as squats, lunges, Bulgarian lunges, jump roping, calf raises, and more are very helpful.

Tough Mudder Training Is Serious

Make sure to carb up the day before you race. This is very important for energy. You will also want to eat calcium, and some salt to help your muscles from cramping during the race.

Don’t take the weeks leading up to Tough Mudder lightly. When you arrive, you will feel yourself is ready or not. Better to arrive confidently than not. You don’t want to have to worry about your conditioning when you get there. It will make it much more fun to go out there knowing you are ready.

So if you want to know how I actually trained for tough mudder. I will let you in on a little secret. You can do all these exercises like jump knee tucks, squats, crawls, pull ups, and more. The truth is, not all people know exactly how to train these exercises. How you exercise is a huge advantage in preparing yourself for Tough Mudder.

You can push and pull all you want but if you don’t want to leave anything out and you want to increase your endurance at the same time, I recommend you get the Insanity Workout by Beachbody. If you’ve already gotten and done the Insanity workout and want a change, then move ahead to Insanity: The Asylum.

Insanity and Asylum will get all the moves in for you in the right intervals to get you primed for success with TM. Insanity is a full 60 Days, and Asylum is 30 days. Perfect time-table to train and get all your muscles working in the right way.

Is this the only way to train? Of course not, but it is the most effective way for me. With Insanity, you need not fear. You will be primed for Tough Mudder training success.

P90X by Tony Banawa

Author: Tony Banawa

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The Burpees Exercise & It’s Variations

Is your life ever really busy where you actually can’t do a full workout if you tried? Maybe things come up in the spare of the moment or work calls you in when you already planned to workout in the morning. Now your down because you are thinking you may miss a day of exercise.

Well there’s one thing you can do that won’t take up a bunch of time. That is, Burpees. A great exercise that needs no weights and minimal space. A workout that can be done as an express exercise to get your body going in a short time. Here are some details about the burpees exercise

What is Burpees Exercise

Did you know that the burpees exercise is among the hundreds of exercises you can do to increase your fitness and strength? You only need little space to do a Burpees exercise. It is a very versatile exercise which makes it one of the most frequent exercises one can engage himself/herself in.

Many coaches today love basic burpee exercise while the many athletes despise it. As simple as it may look, it carries with it a complete body workout with the room for variation so as to make it tougher. It’s a simple exercise that doesn’t need any expert knowledge.

It makes it possible for you to save time during a workout since it’s a complete body exercise as it covers cardiovascular workout, core strength, arms and legs. Depending on the variety you perfom with burpees, you could also workout your back, shoulders, and of course, the chest.

How to Perform a Standard Burpees Exercise

Start from standing position
Bend the legs to a squatting position bringing your hands to the floor about shoulder width apart
Thrust your feet behind and get yourself in the plank position, or push up position
The body should then be straight, your core and butt tight and arms engaged
Then, without hesitation, jump your feet back to the hands, straighten your body and sum it up with upright jump.

You can then repeat the whole process again and again. It is worth noting that different coaches may have different ideas of what constitutes a standard or basic burpees exercise. Some of them include a push-up at the bottom level as a standard. Some of other existing variations are those that would have strong impact on the lungs and muscles within a very short time.

Apart from adding a push-up at the bottom, you may also include a tuck jump so as to work the legs and lower abs and elevate the cardiovascular perspective of the workout. You also have the option of holding weighted vest, medicine ball or dumbbells. The effect of this is reduction of stability in the lower portion, improved working of the core and increased resistance against your jump.

Some people like to jump up to a pullup bar and perform a pullup in the middle of the burpee exercise. As such, some people like to jump on boxes during the upright jump part to increase leg strength. This adds a more intense plyometric feature to the burpee, increasing one’s vertical jump range.

Expert Insight on the Burpees Exercise

According to the experts, the burpees exercise can be done in almost any pattern when doing a workout. Some coaches even recommend for up to a hundred burpees exercise done as fast as possible more so when you do not have enough time. According to them, this would be equivalent to a complete body workout. One also has an option of adding burpees either as a warm-up or at the final level of a workout. It is therefore worth noting that a burpees exercise can constitute intervals of training at high density levels which raises the heart rate and the the rate of metabolism.

P90X by Tony Banawa

Author: Tony Banawa

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Why Am I Still Not Losing Weight?

Are you frustrated and asking yourself, “Why am I not losing weight?” Maybe you are exercising daily, putting hard earned time into your fitness and health and still, nothing is happening. Still can’t fit into the old jeans, Same ole’ big clothes are fitting the same and you are getting depressed. You feel like quitting but then you remind yourself that you are tired of starting over every year and not getting the results you want.

You need help, you need a solution, you need guidance. You need that change!

My Wife’s Issue – Why Am I Not Losing Weight

My wife comes up to me this morning and asks me, “Why am I not losing weight?” Although I am not a certifed fitness professional with tons of facts and information stored in my head, I do know enough from my own personal experience, where I’ve come from and accomplished after losing 23 lbs in 90 in days while putting on lean muscle, to help someone get maximum results with exercise and proper nutrition. More on her at the end.

Along that journey of mine, I’ve been able to help many people do the same thing. Now, those people who have totally transformed their health are now good friends, family, and we help each other live the best life possible on an ongoing basis. What a great circle of influence to have in life. People that make their health a priority no matter how busy life gets. We all know without good health, we are on a dead end road to medication, preventable diseases, obesity, and a life shorter lived, unfortunately.

People have grown to think that eating healthy means starving yourself and eating a truck load of salads all day. When you combine exercise with nutrition, you are recommended to eat 5-6 meals per day and many beginners find that they can’t eat enough throughout the day. Why? Your body will be demanding foods from the energy you will be using.

Starving? I don’t think so. You actually have to eat more when you exercise than if you don’t exercise. What a great combination and excuse to eat, because your body needs it to lose weight and gain muscle, not becasue it needs it to satisfy a sweet tooth.

Why Am I Gaining Weight And Not Losing Weight

So, among the many reasons as to why people find it almost impossible to lose weight are:

Lack of exercise
Inadequate sleeping habits
Poor nutrition
Excuses why they can’t instead of why you should
Turn to food for comfort
Quitting when things are not comfortable

All these can be difficult when the wrong behaviors are in place. I know life is busy. It’s busy for everyone. If you want the rewards, then you have to do certain things that don’t necessarily come easily. Getting out of your comfort zone is necessary. Be prepared to fit things into your schedule that matters. Be prepared to have to prepare meals before going to work so you don’t have to eat out on your break.

Here are some things to help you get on track for maximum results:

Do you keep a bunch of processed foods in your reach at home? Get rid of them
Do you find yourself starving yourself because your are too afraid the foods you eat will add on the pounds? Eat More
Are you eating white breads, white rice, and sugar high carbs often? Cut them out
Are you driving your car to check the mail box just down the road? Walk instead
Do you not exercise? It’s a necessity in my opinion to gain strength, functionality, and live longer while preventing avoidable injuries

Snacking on junk foods, eating in a hurry during lunch breaks, not eating breakfast, and having large portions of servings during dinner contribute greatly to weight gain. Unnecessary eating combined with taking less than the required amount of water per day, which is at least eight glasses per day, bars the body from cutting down weight. As we know, water is essential in burning fat present in the body.

Other Reasons To “Why Am I Not Losing Weight?”

You have so many stressing matters at hand. It might be the kids, the tight work schedule, school business or even that thing you so much want to accomplish. But if you are planning on losing weight, a guided exercise routine may help reduce stress and relive you from worry more than if you didn’t workout.

You cannot keep your hands off unhealthy junk food – I am also a victim of this at times. If you are on a transformation jouney, you will need to keep junk foods on the “off limits” list. Once in a while on a rest day, you might be able to sneak one in but remember to not make it a habit or it can highly effect your results. We are human, and if you need to eat a few peanut butter M&M’s to rid of that burning sweet tooth, just get it out of the way if that will get you to move on and stay sane. But don’t finish a family bag in one sitting on your own. You know what I’m saying. Here are some foods that you may think are healthy but are not.

As much as possible, cook at home versus eating out. When you eat out, foods are cooked in a lot of bad oils and fats that can really add on the pounds. Where they say low calories here, usually it is added in your drinks, dressing, or sauces that are easily available. By eating at home, you can control what all is included in your meals. Remember, everything that you put in your mouth counts. So even though you have a healthy meal, don’t get carried away in putting on a load of unhealthy sauces, dressings, high sugar drinks and stuff on the side. It will count for the negative.

More Reasons On Why Am I Not Losing Weight

Starving yourself will not do either. By not eating enough, your body will go in starvation mode and hold onto unhealthy fats for energy and even burn away hard earned muscle. You do not have to starve yourself to death to lose weight. It is actually opposite. If you want to lose weight, you must eat, but eat the right foods in proper protions. This way you will optimize your metabolism which is crucial in cutting weight.

Eating a balanced diet and exercise will work wonders for your body. That and taking enough water to properly transport all the nutrients in your body to the right places will see to it that you can lose weight when done consistently. Here are some foods that I recommend that are great for fat burning.

Snacking on fruits and vegetables is not a bad idea too. I usually love eating bananas, oranges, blueberries right out of the freezer, grapes to get rid of my sweet tooth, and edamame beans in between my 3 major meals. These are everyday snacks for me and I love them as they do my body good in helping me feel strong, energetic, and light.

Eating 5 to 6 properly portioned meals instead of 3 large meals a day as america has grown to do will help you lose weight. Try to eat every 2.5 to 3 hours, and start eating as early as possible so you can get all meals in throughout the day. I usually start around 7am and have my last meal around 7pm. If i feel hungry later than that, it will be a Shakeology or a protein shake to fulfill my appetite for the night.

With exercising, you don’t have to kill yourself to get results. Over training is a huge mistake a lot of people make. They want to lose weight so they double or even triple their workouts and burn themselves out. After a while, they quit from being overworked and get no results because their body never had time to recover and build.

Muscles need rest. They grow when you rest not while your working out. Muscles also burn calories on an ongoing basis even hours after you are finished working out. Muscles burn calories in your sleep. Versus cardio, only burns calories during the workout.

Back To My Wife
It turned out that she wasn’t eating enough during the day. She knew that she needed to be consuming minimum 1800 calories during her P90X journey. Although she was eating healthy, she looked back at what she was eating daily and found out that she wasn’t eating enough. Therefore her body was holding onto other things that she needed to burn like unwanted body fat. So her body was staying the same cause cause their weren’t enough carbs in her body for her body to use as fuel during her intense workouts.

One week later, after readjusting her eating plan, she started to lose weight quickly and her clothes were getting huge. What a feeling! When the wife is happy, the whole household is happy. Isn’t that the truth?

So the answer to, “Why Am I Not Losing Weight” can be a combination of many things. The best way to get on track the fastest is to combine exercise, proper nutrition, at least 8 cups of water daily, and at least 7 hours of sleep at night. With that, it’s also good to have an accountability coach to keep you on track and answer your questions when you need help. Why am I not losing weight? Now you know.

P90X by Tony Banawa

Author: Tony Banawa

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How Many Calories Should I Eat Daily To Lose Weight?

“How many calories should I eat to lose weight?” This is a question that many people ask.If you can determine how many calories you should eat to lose weight, it is important to determine first how many calories you need on daily basis. The USDA estimates that the caloric intake is 2000 to 3000 calories per day for men and 1600 to 2400 calories per day for women

However, it should be noted that the number of calories you need to lose weight depend on more factors that just one’s gender. Your current weight, your gender, as well as activity levels are some of the factors that determine the many calories that you ought to take. As such, the caloric estimates by USDA are merely average gender-based forecasts that do not have any personal applicability.

How Many Calories Should I Eat To Lose Weight?

The human body needs to get enough calories for it to function. The body’s basic functions are fundamental and there is a certain amount of calories that go into supporting them. Even people who are sedentary need a great number of calories for rudimentary body functions. Though calories are often perceived as an enemy of those that are pursuing weight loss goals, the truth is that calories are what you need while pursuing your weight loss goals.

By shunning calories in your pursuit for weight loss, you may find that you are consuming too little for your body functions to be executed normally. The body needs to have at least 1200 calories for women and 1800 calories a day for men in order for the body to function. This is the absolute minimum and it’s suggested to stay 200 to 400 calories above that if you want to feel energized for daily activities.

However, the best way to lose weight is to figure out your basal metabolic rate so that you know exactly the amount of calories you need to lose weight. Taking too little calories, you are compromising your body’s health. On the other hand, if you take excess amounts of calories, you may find yourself gaining unwanted weight instead of shedding the fat.

BMR | How Many Calories Should I Eat To Lose Weight?

As stated earlier, there are many factors that determine the quantity of calories that you should take. The chief among these factors is the basal metabolic rate or BMR of your body. Other factors that determine how much calories you should consume is the thermal effect of the food you take.

The activity of your body is also among the factors that determine the quantity of calories that you should consume every day. The basal metabolic rate is the quantity of calories you need when your body is at rest. The functions that the body performs while at rest include pumping the blood and breathing. You should always avoid consuming calories that are below your BMR.

TYPES OF CALORIES | How Many Calories Should I Eat To Lose Weight?

Calories that come from foods are mainly from fats, carbohydrates, and proteins. These are known as macronutrients. A gram of carbohydrates or proteins is equal to 4 calories. On the other hand, a gram of fats is tantamount to 9 calories. Any quantity of calories you take on daily basis ought to include all the three categories.

It is important to make sure that you always consume a balanced diet in your nutrition plan. This is very helpful since you are consuming 4-6 moderately portioned meals per day. As such, eating a balanced diet while dieting ensures that your body gets all the nutrients it needs despite the fact that the amounts of food you are consuming on daily basis are minimal.

Shakeology review — All Natural Meal Replacement - 140 Calories Per Serving

The USDA food guide holds that you should ensure that you eat about 45 to 65 per cent of your calories come from carbohydrates, about 20 to 35 per cent from fats and about 10 to 35 per cent come from proteins. However, this percentages are adjusted when you take on intense fitness transformation programs such as P90X and Insanity. These programs will have a complete nutrition guide for you all layed out within the 60-90 day program to make sure your body is consuming the proper amounts of foods while you burn excessive calories with these workouts.

WHEN YOU EAT

Another factor that you ought to think seriously about when you are losing weight is when to eat. Despite the quantity of calories you consume on daily basis, the time of the day you consume your calories determines how much you succeed in your weight loss endeavor.

How often you eat is as important as what you eat. Again, to maximize your weight loss efforts, it is advisable to take about four to six meals every day. Breakfast and lunch ought to be the greatest meals of your day. You should consume much of your fats in the morning to avoid storing them in your body.

It is important to pay close attention to anything you eat. Many people set out on the journey to losing weight while monitoring anything that they eat everyday but lose track along the way. The best way to daily watch what you eat is keeping a journal. Remember, everything you put in your mouth counts.

KEEP A JOURNAL

You should also include in your daily journal the fat-burning activities in which you engage in every day. You should have an eye for the hidden calories found in drinks, snacks, and extra servings; a point that should be noted by those still asking “how many calories should I eat to lose weight?”

P90X by Tony Banawa

Author: Tony Banawa

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Tips To Encourage Your Children To Enjoy Healthy Meals

Sometimes getting your children to eat healthily can seem like an uphill battle. It doesn’t help that there seems to be a fast food restaurant on every corner – but healthy food often doesn’t seem as appealing to kids as a pizza or a burger.

The thing is though, we all remember being that age, and enjoying a happy meal more than anything else in the entire universe! But believe it or not, swaying your children towards to healthier eating and encouraging them to eat healthy (without moaning) is actually easier than you’d expect.

Get them involved in shopping – Taking your children along to the super market with you is a great way of getting them excited about healthy meals. Ask for their input on food choices, plan recipes together and plan the meals together as you walk around the aisles. Encourage their choices too – if your children only like strawberries – then think of fun recipes that involve strawberries and another fruit, as a way of compromising.
Get a healthy food game – Award points to your kids for every time they hit their 5-a-day. Make the reward something worthwhile too (definitely don’t reward them with junk food – otherwise your efforts will be wasted). Try rewarding them with a special day out, or a new DVD or something.
Get them involved with cooking – Getting your kids involved in the cooking is a sure-fire way to get them absolutely excited to eat healthily. Kids love eating their own concoctions – so if they’ve helped you cook and prepare the meal then you’ll notice how much more willing they’ll be to actually eat it too. You could even have a family score chart – where you can score each other’s cooking! Of course, be sure to always score your child’s efforts high! Otherwise they might be put off trying again!
Get app savvy – Download some fun apps that actively encourage and promote healthy eating. It sounds silly – but if your child’s favorite character off TV says healthy eating is fun – just watch how quickly their minds will change. There are some great apps for kids out there that do just this – some have the basic nutrition information, some have recipe lists. Whichever you choose – make sure your child has access to it when they want.
Don’t throw them in at the deep end – If healthy eating is a new venture that your family are taking – try not to throw them in at the deep end, as you’ll just scare them off. Start off with adding a small salad to each meal – and then gradually replace the chips, etc with a salad instead. After that build to adding entire healthy meals to their plates. By not shocking them and jumping in at the deep end – they’ll gradually adjust!

About GFTL’s Guest Author: Elle works for Global Knives , who promote safe kitchen tools and equipment. You can find their range at Chefs Knives online.

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.

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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