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.

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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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How Much Weight Can I Actually Lose In A Month?

How Much Weight Can I Lose In A Month? This question is often asked by many people, as everyone wants to know how much they can lose within the time period of 30 days. Over 60% of Americans are either overweight or obese, and a big percentage of those people have no idea on how they can reach their ideal weight. Dealing with weight problems can be tough and can most of the time make you feel helpless.

Fortunately, there are things you can do to achieve a healthier and happier lifestyle.

How Much Weight Can I Lose In A Month?

There really isn’t an exact amount of weight you can lose in a month, as everyone has different body systems. I know some people that have lost 15 pounds in two weeks with a detox such as the Ultimate Reset. Some lost 20 lbs in a month just by changing what they eat, while some will lose less or won’t even lose anything. Honestly, anyone can lose weight, but not everyone is capable in keeping the weight off of doing it in a healthy way which is the most important thing.

In order to completely transform your health and keep the weight off, you must have to be emotionally ready. You will often feel like quitting, so it is important that you’re emotionally ready to prevent yourself from quitting no matter the temptations. People can lose weight through crash dieting, but it’s not like you will be on a crazy diet your entire life. For the records, I highly discourage crash diets. The only way to keep the weight off and remain healthy is to change the way you think and have a proper workout and nutrition regimen on an ongoing basis throughout your life.

How Much Weight Can I Lose In A Month- Food For Weight Loss

Oatmeal – Oatmeal is a highly nutritious food which can help speed up the metabolism as well as burn the excess fats in your body. However, it is highly advisable that you eat oatmeal during the morning, because your metabolism is at its fastest in the morning. This is of course when taken with exercise as the only way to boost metabolism is to gain muscle or increase your heart rate. Eating oatmeal at night for dinner will only cause you to be bloated. Oatmeal is very healthy, but if you eat too much of it, you will still gain weight.

Yogurt – Being one of my favorite’s, yogurt is also a very healthy food, and since it contains live active cultures, it will speed up your metabolism, allowing the weight loss process to be faster. Yogurt is low in calorie and sugar, yet it tastes very delicious. Most people believe that healthy food tastes disgusting, this however, is completely untrue. Yogurt is by far one of the tastiest healthy foods out there, and will definitely help you in satisfying a sweet tooth at times.

Vegetables – The reason why your parents always tell you to eat your vegetables is because they’re very healthy. Vegetables are filled with nutrients that can really help you to lose weight. So, add lots of veggies to your daily diet, and you will definitely be able to lose more weight faster.

The words “diet” or “healthy nutrition” have gotten people thinking that they will have to sacrifice taste. This is far from the truth. Healthy people love to eat tasteful food and is important in what they choose to eat. You can be healthy, lose weight, and enjoy the foods you eat at the same time.

How Much Weight Can I Lose In A Month- Exercises For Weight Loss

Squats – Squats are probably the most effective exercises in the world, as they not only burn fat upon your core area, but also exercises every other part of your body. Since squats work your legs and bigger muscles, it tends to burn more calories than say working out your biceps. You can do these with or without weights.

Mountain Climbers – Moutain climbers are also very effective, as they will decrease the size of your stomach, and tighten your legs as well as your upper body strength. This is a good way to workout the lower abdomen without having to do a crunch or situp.

Burpees – Good ole’ burpees! Burpees are a cardio exercise which will help you lose weight in every part of your body. Burpees are quite tough, so make sure you don’t over do them. Get used to the exercise first, and once you gain more strength, add more to your workout.

Many people who are really anxious to lose weight tend to over exercise. This then causes them to do the same exercises everyday. If you want to lose as much weight as your body can, you must change up your exercises as often as possible. The more you change up your exercises, the faster you will see results. You can visit some of my recommended programs here that are proven to get you results in 60-90 days.

This is just a simple article to help you in making the decision to take that first step in bettering your overall health. Remember, if you truly want to lose weight, feel happier, and keep it off, then you must condition your mind as well. How much weight can I lose in a month? It all depends on your emotional goals and how much you put in to your daily workout and nutrition.

P90X by Tony Banawa

Author: Tony Banawa

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Body Beast Back and Biceps – Week 2 of 12

I’m featuring the Body Beast Back and Biceps workout today. Finishing out week 2, I definitely felt stronger and went up on weights on most of my exercises. On some days I felt weaker on certain exercises that the first week. For example, the one armed rows were tougher this week for me. My right side was weaker than my left side. I guess that happens.

Week 2 Body Beast Back and Biceps

I actually lost a pound on the weight scale but that doesn’t bother me. I am thinking that the last day will tell the true results of my

determination throughout the journey. I know some people get all shook up daily about what the scale says. That could be the least important compared to what you are actually gaining inside yourself mentally and physically. It takes time for your body to change and you must understand and be patient. If not, you could find yourself losing hope and selling yourself short of your goals.

Week 2 Workouts – Body Beast Back and Biceps

The workouts for the first three weeks are the exact same with your rest day coming on every 6th day. The only thing you change are the weights as you get stronger. I started to video most of my workouts so I could show viewers what Body Beast entails. I understand some people like to see if it works before they try it so for that reason, I decided to provide the video footage on my journey and be the guinea pig.

My Focus Moving Forward – Body Beast Back and Biceps

As I go into my 3rd week of Body Beast, my mental state remains focused on proper form and increasing my weights as I am able to do so. Remember, my goal is to gain about 7-10 lbs of muscle so I want to go up in weight as often as I can, as well as keep on eating like a beast. With my body and activity level, I am in need of at least 2800 calories daily. Who knows, I might have to upgrade my Bowflex SelectTech 552 to the heavier set soon:) Hope you enjoyed my Body Beast back and biceps video and review. Stay tuned…

P90X by Tony Banawa

Author: Tony Banawa

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The Most Common Advantages of Coconut Water & It’s Benefits

Coconut water has it’s benefits and has been a health craze for quite some time now, with celebrities and gym trainers alike swearing by the waters power. Coconut water is great for re-hydration, but is also helpful in a lot of other health areas as well. Coconut water is made from basically pureed unriped coconut meat and water. It is very pure and is a great alternative to fruit juices bathed in sugar. In this article we have compiled a list of different reasons coconut water is great for you and all the different benefits that it has to offer.

Various Important Coconut Water Benefits

Helps with Adverse Drug Reactions

Drinking coconut water can help with certain side effects caused by medication reactions. It is not quite proven why it helps, although a major factor could be both the hydration and the electrolytes. Along with bad drug reactions, coconut water has been shown to aid in reducing fevers. It can help to stop vomiting in certain normal sicknesses (cold, flu, etc) and has helped many people to maintain hydration and water levels in their body while dealing with sickness. Coconut water naturally has both anti-viral and anti-fungal properties that aid the body. In cases of urgent health concerns or severe symptoms, it is crucial to seek prompt medical attention from urgent care services in downers grove for professional evaluation and treatment.

Coconut Water as a Digestion Aid

Since coconut water has more actual hydrating properties and nutrients in it than regular tap water, it is proven to help in digestion even better than water. This is because the additional hydrating nutrients are able to absorb nutrients from food easier and this makes it smoother to make a bowel movement as well. All areas of digestion are helped when supplementing with coconut water.

Using it as a Sports Drink for Hydration

It is strongly recommended that all of the more expensive and artificial sports drinks be replaced with healthy and natural

coconut water. This is because coconut water benefits have both less sodium and more potassium than pretty much all sports drinks on the market – and it also doesn’t have added chemicals or dyes. While working out, you often lose a ton of important minerals and fluids. Coconut water helps to refuel and rehydrate what you lose during the workout and gives you optimal hydration and nutrients.

Can Kill Problems Like Intestinal Worms

Coconut water, when combined with olive oil for just three days is highly successful at killing off any possible intestinal worms that may be giving you problems digesting. Along with worms, coconut water also is very beneficial at helping to break up kidney stones. The breaking up of kidney stones make them much easier to pass and get out of your body.

Natural Sugars

Of course it is very important for your hydration drink of choice to be low in sugar – and coconut water has that covered. There are only five grams of natural sugar in coconut water compared to the twenty or more that can be in artificial sports drinks. The sugar in those drinks is added and is much more unhealthy than natural occurring sugar. Plus, the whole fact that coconut water benefits is completely natural and most sports drinks are completely artificial is a huge plus for coconuts. That’s why some athletes, which can be wagered on slot online, are now switching to coconut water.

Coconut Water Used to Reduce Acne

One aspect of coconut water that all teenagers will love is the fact that it helps to reduce any acne problems you may have. By regulating the body, coconut water helps to stop the build up of grease on your face and avoids any pimples and break-outs. The water is also used to help regulate your thyroid as well which helps with any metabolism issues and also aids in weight loss.

Flushing the Liver and Re-hydration After Alcohol

Many people can find great help in coconut water benefits as a detox and body flusher. Coconut water is a natural diuretic which means that is helps to make you urinate more and pass any toxic waste throughout your system and out of your body. Drinking coconut water when suffering from a hangover is a great help and is very beneficial to your body since it hydrates so easily. A hangover only occurs when your body is dehydrated, so drinking coconut water before going to sleep after a night of drinking may benefit you by making you urinate more, but it will also help to make you feel better in the morning. Prime IV Hydration and Wellness can also help you hydrate and become healthier. For more info, check out this website: https://primeivhydration.com/.

As a Diet Supplement

It is a proven fact that drinking sodas and sugary drinks add a lot of unneeded calories to our daily intake. Drinking pop and sugar filled juices all year help us gain at least five pounds annually. Instead, opt for the healthier and less fattening coconut water. By replacing your negative calorie containing drinks with coconut water, you will notice not only a loss of weight but less bloating as well. Drinking too much sugar has proven to hinder our energy during the day and make us not only procrastinate more, but feel the need for daytime naps when we should be energized. Coconut water is a great option for staying hydrated and losing weight the healthy way.

What Makes Coconut Water So Healthy? | Coconut Water Benefits

Here is a list of additional coconut water benefits:

* Coconut water is a great source of calcium. Calcium supports bone health and is an important part of your daily diet.

* Phosphorous, which is plentiful in coconut water, is important to the body’s nervous system along with the role of transferring energy to different parts and throughout your body.

* Coconut water has a reasonable amount of sodium which is most normally lost through exercise and can be returned with hydration from the water.

* Magnesium is extremely imperative to muscle function and maintaining the healthy role of your cells.

* Coconut water has a great amount of potassium which helps to regulate your heartbeat and proves to be beneficial for your muscles. Coconut water always has much more potassium than any artificial sports drink on the market.

Final Take On Coconut Water & It’s Benefits

Overall, coconut water proves to be a very beneficial and a natural source of nutrients and hydration. Coconut water and it’s benefits will prove to be very healthful if consumed instead of unhealthy drinks such as soda or sugary fruit juices.

P90X by Tony Banawa

Author: Tony Banawa

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Body Beast Chest and Tris Workout | Day 13 Video

Today’s workout is Body Beast Chest and Tris. This is my 13th day of the workout by Sagi Kalev. I can already say that feel tighter everywhere. My weight has remained the same since starting at 168lbs and my nutrition has been spot on at about 2800 calories per day. My final goal weight is 175. Remember, I am on a mission to gain muscle mass not lose weight for the next 90 days.

With that said, I just completed the chest & tris workout today and I gotta tell ya, it’s a beast! Especially the giant sets where you have to perform decline push-ups when your muscles are already fatigue from close grip presses and partial chest fly’s with no rest in between.

In the Chest & Tris body beast workout, you will perform:

Single Sets including Dumbbell chest press and tricep extensions
Super Sets including Incline dumbbell fly, incline dumbbell press, single arm kickbacks, diamond pushups, dips on bench, and In & Outs
One Giant set including Close Grip Press, partial chest fly, and decline pushups

Each set type will start you at 15 reps, then 12, 8, and drop weight to another 8 without rest. They call the latter part a drop set.

Body Beast Chest and Tris Workout Length

This workout is pretty much to the point and mean. You don’t have to invest an hour of your day to get the pump and bulk feeling. This particular workout is only 48:53. Five minutes of that is warm up and cool down so you know the workout part is all beast mode. So if you’re looking for something that will get you massive gains and won’t take up much of your day, the Body Beast workout is the way to go.

Do I Recommend The Body Beast Workout? | Body Beast Chest and Tris

Well I’m only 13 days into the program, but I can say that compared to how I felt with other programs like P90X, Insanity and P90X2, this is definitely just as good in what it promises to bring you, huge gains. Most programs backed by a top name will work, but it’s the person’s commitment and dedication that needs to meet it half way. If you do, the body beast workout will unleash the beast within you.

P90X by Tony Banawa

Author: Tony Banawa

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