Dry run on P90X

I am doing some dry runs on P90X. I have the Under 16 Challenge Cup to coach in next week. So starting in November I will start P90X have the pics taken and the fitness test down.

Today I am going to do a dry run with Chest and Back. I have the pullup bar installed, taken my protein drink and I am ready to GO! Let the Pain begin – Bring IT Tony Horton!

Okay so I did Chest and Back about 30 minutes ago. Yes its tough, thank God I did P90 before!
Review:
Push Ups – Did average of 15 for each exercise – dive bombers max at about 9 – loved the push ups.
Pull Ups – Only could do 1 to 3 on my own then used the chair. I did a total of 10 reps for all pullups. I will increase this number next time thru.
Ab Ripper X – What a mess. I can not do many of the exercises. Climbing my leg I cant even do. I have so much work to do here. It was frustrating. Considering I can get thru the P90 level 3-4 with out breaks. I cant see how a person who is completely out of shape can work thru this work. For the ones that do – my hat is off to you!!!!!

When Tony says take your supplements – I always think “stop selling your products”. I agree!, get a recovery drink, protein powder and vitamins. This is much more then just visiting your local gym or doing a simple yoga class. Eat right and do what you can. Tomorrow Plyo. I cant wait!

Benefits of Whey Protein

In recent years, the subject of whey protein has come up often in health discussions. Know what whey protein is, its possible benefits and side effects and more as you read on.
What is Whey Protein
Whey protein is actually a term used to describe a group of globular proteins that can be separated from whey. When cow’s milk is used to manufacture cheese, it also leads to the production of whey, which may or may not be discarded. It is a mixture of lactoglobulin, alpha-lactalbumin and serum albumin.
Similar to protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active. If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that is essential to improved fitness and health.
Bio-active whey protein is an active source for protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value. Native whey protein
What Makes It Good for the Body
Because whey protein contains an inordinate amount of essential and non-essential acids, it frequently plays a prominent role in most low-carb and high-protein diets. Another reason for this is because of its low content of fats and of course, carbohydrates.

Why Pregnant Mothers Love Whey Protein
A number of OBs have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants inside their bodies. An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby. In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, it grow faster and better and more equipped to defend itself against any health complication.

Whey Protein for Bodybuilding Enthusiasts
For bodybuilders, muscle growth is everything and that’s why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.

How it Helps Athletes Busy Recovering from Old Injuries
In this case, whey protein saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems. Basically, it helps athletes heal faster and feel better.

A Weapon against Degenerative Diseases
Although you can’t truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact however that degenerative diseases are one of the worst health complications to suffer from. These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity. They commonly affect three systems in particular: the nervous system, the muscular system and the skeletal system.

Although rarely curable, degenerative diseases can be treated through chemotherapy, surgical operations and the proper diet. Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth. Cancer, diabetes and AIDS have symptoms that causes muscle strength and growth to deteriorate – an undesirable effect that can be combated with increased intake of whey protein.

Where to Buy Whey Protein
Are you sufficiently convinced of the benefits of whey protein then? If so, you should be happy to know that you can avail of commercial whey protein product in most supermarkets and specialty food stores specializing in healthy food.

Ending with a Warning
Whey protein is good for the body – no doubt about it – but too much consumption of anything is never beneficial. Too much intake of whey protein can lead to unnecessary complications of your liver. And need we remind you that the liver is the next most important organ in the body? Lastly, lactose intolerant individuals must consume whey protein isolate rather than the normal variety as the former has less lactose content.

Ram Prakash is a post graduate and is associated with medical transcription, medical billing services and development of MDCare EMR for more than 10 years.

Article Source: http://physicalfitnessarticles.net

P90 time is coming to an end

5 more days left and P-90 is history!

Sad in a way but very excited about P90X. I have been watching the CD’s and it is going to be extremely more difficult. P-90 did its job though I will post my results unlike not posting stats for day 60. I still have the pictures for day 60 and I will make sure Day 30,60 and 90 go up.

The only issue and I have mentioned this before is the repetition on P90. By the end its just boring. Having said that it is easy and very effective for an out of shape person to get a head start on their fitness. I would promote this program to everyone who has not done any regular activity in a while.

My results have been fantastic! I did want to have more defined abs than I have right now. I think this might have to do more with genetics as I have always had trouble losing the fat on my lower back and sides. My diet overall I would rate as around 85 to 90%. Although lately I have had more meals and treats then anytime during the first 75 days. Having said all this I am fitting in pants that I have not had on in 2 years. So my body is moving in the right direction.

Were to now. I have 5 days left of exercise with P90. I will take two days off once I am done and start doing some p90x routines to get use to the pace and craziness Tony drives us to do. Then Nov 1 is my test day for P90X and then Back/Chest on the 2nd.

Its great to see something thru from start to finish. I look fwd to the the challenges P90X will bring! I all I have to remember is – PUSH PLAY and BRING IT!

Tips For Alternate Solutions To Your Dieting Motivation

What can you do about your dieting motivation? Are you reading this because you are 10, 15, 30 pounds or more overweight? You know if you don’t lose the weight you can end up an invalid or worse; Dead! But you also know your will power to stick with a life saving diet is nil or for all practical purposes; next to none. This article will offer tips on how you can improve your commitment to saving your on life.

You are well aware your lack of motivation is the single most common reason you will give up on a diet before you’ve started. Because you don’t see results in a day or two, it’s easy to give up. But you also know it is absolutely vital for you to stick with it for at least a week. In addition you know the first week is the hardest. After you have stuck to your new diet and exercise for one week only, it becomes much easier from then on.

Making a change to a new diet is a big deal. You are literally changing your lifestyle. More than likely if you were a bad eater before, you are going to have to give up a lot of food you enjoy.

This is the point where you will become the most discouraged. However, there is a way to overcome this discouragement. The key is to replace the enjoyment you used to get from food with other more healthy activities. Take the time ride a bike with your children. Go for a walk with your partner. Enjoy the beauty of a sunset or sunrise. You will be pleasantly surprised how good these little things will make you feel.

Studies have shown that for a great many overweight people, junk food or excessive eating is an emotional problem rather than a physical problem. Therefore you well need to consult a professional councilor to root out the problem. Once you know the real reason behind your weight problem, your motivation for getting rid the weight will skyrocket.

To assist with your dieting motivation consider getting your mind off food altogether. When you stop thinking about food you will be surprised how your cravings for food will decrease. Keeping busy is the key to sticking to a diet, and this means taking up hobbies or reaching out to others. Find a passion in your life and the cravings for food will seem like a distant memory.

Results from dieting can often be slow to show materialize. But don’t let that ruin your motivation! You can speed up the weight loss process by combining it with exercise with the result being faster weight loss.

Once you do start seeing results your motivation can sky rocket. It is this first sign of your new body that literally makes you never want to go back to your old bad habits. The first time you have a glimpse of what your body is working towards then motivation is rarely a problem.

So what else can you do to motivate yourself to stick to that diet? Rewards are an excellent idea if you are still craving that chocolate cake or soft drink. It’s not necessary for you to eliminate every single food or drink that you enjoy. The process of dieting is about reduction and moderation, not elimination.

Set yourself a goal to stick to your diet for 4 straight days, then on the 5th day you can enjoy that chocolate cake or ice cream (in moderation). When you know you will be having a treat, rather than making it the forbidden fruit, it will do amazing things for your motivation.

Dieting motivation is all in the mind; if you have control of your mind then you can also have control of your body!

Marcilio David is a Cardiologist and Internet Entrepreneur. Learn more tips and tricks to a leaner figure, and a FREE Weight Loss Ebook download at http://diet.seuamigodopeito.com The Safe Diet Guide.

Article Source: http://physicalfitnessarticles.net

6 Ways to Overcome a Plateau

It’s inevitable. At some point during your exercise program your body will fail to respond to the exercise and diet that has guaranteed you results in the past. This state, know as “the plateau effect,” is your body hitting the proverbial wall. Strength increases dwindle; fat loss slows; lean muscle gains aren’t as apparent. Life was good at the beginning of the program when your body responded by shedding massive fat, gaining pounds of muscle, and gaining superhero strength almost over night. Welcome to reality.

Individuals new to an exercise program typically achieve astounding results in the first 3, 6, or 12 months simply because their bodies are unaccustomed to vigorous activity. The central nervous system slowly employs additional muscle fibers to maximize performance; the body becomes stronger, more efficient, and capable of greater performance. The increase in muscle fiber increases exercise performance which, in turn, improves body composition. However, there is a limit to these “newbie gains” (as often called by the bodybuilding community).

So what can you do to push beyond the inevitable plateau?

1. Clean up your diet. As your body fat percentage lowers the body clings to its remaining fat stores making it harder to lose additional body fat. Your diet must remain very, very clean to drop below 10% for males and 15% for females.

2. Cheat or refeed. Ok, this may be counterintuitive and in conflict with number 1 above. However, if you follow a very clean diet your body may need to be shocked. This is when eating pizza, nachos, etc. can actually jumpstart your metabolism and help push beyond your plateau. Many folks don’t believe in a dirty cheat meal (pizza, nachos, french fries, etc.) but believe in a refeed meal or day. A refeed meal is a clean meal (very little saturated fat) that’s high in complex carbs or good fats.

3. Zig-zag calorie and/or carb intake. Keep fats low. If trying to lose fat, this would entail 2-4 days of sub-BMR calorie intake followed by 1 day of at (or just above)-BMR calorie intake. If trying to gain lean musle, this would entail 2-4 days of increased calorie intake followed by 1 day of at (or sub)-BMR calorie intake. This ensures your metabolism never settles and that you don’t lose too much muscle (when trying to lose fat) or gain too much fat (when trying to gain muscle).

4. Rest. Vigorous exercise puts a lot of stress on the body. Consider 7-10 days of forcing yourself to not exercise. If you’ve worked out hard and consistently for 6+ week you should consider taking a week to let your body recover. This gives your joints a much needed break as well as a mental refresh to pick up the intensity when you return to training.

5. Variety. Consider adding variety to your exercise. You can try varying the weights and doing more or less reps (always to fatigue though). Try performing different exercises to work the body in a slightly different manner (e.g. replace concentration curls with preacher curls, replace the elliptical with the treadmill). Try to adjust timings in your exercise routine (e.g. give yourself 1 min rest between sets instead of 2 minutes). Try adding things like supersets, dropsets, negatives, etc. to your lifts. Try to introduce more intensity into your cardio (e.g. do a slow jog 3 days per week and run sprints 1 or 2 days a week). These are just a few things to prevent your body from adapting to a typical, repetitive routine.

6. Intensity. Perhaps your exercise intensity and focus has waned over time. Could be mental, physical or both. Exercise is only as effective as it’s intensity. You must train hard and with consistency. Consider setting a new goal if your problem is mental. Consider supplements such as creatine if your problem is physical. Consider training with a partner if your problem is accountability. Just remember, you can’t spell “workout” without “work.” Don’t make the gym experience overly social.

Goal Fitness and Nutrition: What have YOU got to lose?

Article Source: http://physicalfitnessarticles.net

Don’t Wait To Get Flat Abs-The Health Benefits May Surprise You

A sizeable percentage of individuals today have an excessive quantity of ab fat? For the majority of people, this hindrance is thought of merely as a superficial problem, and therefore is typically overlooked. People may be a bit self-conscious about revealing their body to others but that is where the topic stops. People think that having flat abs is only about looks.
Regrettably, most folks don’t realize that large amounts of body fat over the abdomen is not only unattractive, it is also a powerful risk factor to your wellbeing. Scientific studies have plainly shown that although it is unhealthy in general to have additional body fat all through your body; it is also especially unsafe to have extra abdominal fat.
There are two types of fat that you have in your abdominal area. Subcutaneous fat is what is on the outer part of your abdominal, keeping your abs from being flat and defined.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also contributes to the “beer belly” men get where their belly sticks out a lot while still feeling a bit hard.
Both subcutaneous fat and visceral fat in the abdominal area are important health risk cocerns, but science has shown that having undue visceral fat is even more risky than subcutaneous fat. Both of them greatly raise the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly hazardous is that it seemingly releases more inflammatory molecules into your body on a regular basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. What’s more, a great side-effect of ultimately reducing your abdominal fat is flatter, sexier abs. You may even get the six pack abs you have always wanted.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?
The first thing you must be familiar with is that there is unquestionably NO quick fix resolution. There are no pills or supplements of any kind that will aid you to lose your abdominal fat sooner. in addition, none of the ridiculous “flat abs” machines will help you reduce abdominal fat because only targeting the abdominal muscles does not get rid of the fat, it only tones the muscles and leaves the fat covering the abs. It simply doesn’t work that way.
The ONLY key to a consistent basis lose your abdominal fat and make it stays gone forever is to combine a thorough nutritious eating plan full of unprocessed natural foods with a well planned exercise agenda that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I’ve actually even seen a particular study that separated thousands of people into a diet-only group and an exercise/diet group. While both groups in this study made worthy progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
You must understand that not all types of exercise will give you results. working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Generally, people will do your typical boring and ineffective cardio workouts, throw in a little outdated body-part style weight training, and pencil in a bit of some crunches and side bends, and suppose that they are doing something helpful for dropping their abdominal fat. Then, after weeks and months with no worth-while change, they get upset and .
Well, the good news is that their is a tested and proven way to stimulate abdominal fat loss and get flat abs fast.
The entire fat loss strategy… all of the nutritional components, the simple exercise plan, and more have all been brought together in a sensible and easy to understand program.
Keep in mind, that the purpose of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this instruction is revealing to you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that serious health risk, and get flat abs and a slimmer wasteline.
If you abide by the simple strategies, you WILL get a flatter stomach and lose your belly fat that has been hanging on you for years. This is not difficult… it is a proven system that works without fail for everyone on every corner of the globe who genuinely apply the information contained within. If you apply it, the results will come. It’s really that simple.
The only reason most people fail in their fitness goals is that they have good intentions in the beginning to adopt a new lifestyle, yet in a few weeks or months, they throw in the towel and slide back into their old bad habits that made them fat to begin with.
I truly want to help you with getting rid of that excess ab fat that is not only uncofortable and unsightly, but also threatens your fitness.
Don’t waste another day allowing that nasty abdominal fat to block your confidence as well as contribute to your risk for MAJOR diseases.
Get the answer to rid yourself for life of this problem.

For help with getting Flat abs and a healthier you
Click here For more articles about flat abs

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Quick Update

I have roughly two weeks of workouts left under P90, then on to P90X. I have been reviewing the CD’s for P90X and OMG – big change from P90. Actually I am excited about the workouts. The one area I am concerned about is the nutrition plan. It will be difficult to do – having 4 kids in the house who all love to eat carbs. I might struggle with it. Lately, I cant eat enough. For the past week I have been hungry constantly. It is leading to me eating stuff I shouldnt be like Chicken burritos from Taco Bell twice. Not sure why the big change in my appetite? Like right now I could eat a meal. Time to drink my shake ……..

Seven Foods for Muscle Recovery

Nutrition can play a vital role in how our bodies respond to inflammation and soreness following workouts or strenuous exercise. Common sense says that if we eat foods that are high in carbohydrates and saturated fat that our bodies over time will begin to break down and the onset of disease will be brought on prematurely. Conversely, if we take care of our bodies, exercise and eat the right foods we can delay the onset of disease. There are certain “must haves” if you want to stay healthy: vitamins, minerals, amino acids, essential fatty acids, glyconutrients and phytonutrients. But which foods contain the nutrients that are best for reducing inflammation and soreness following strenuous activity? Here is a list of seven “must haves”:

1. Salmon

This is a great source of Omega-3 fatty acids and protein. Omega-3s are a terrific way to fight inflammation and soreness. Studies are showing that Omega-3 fatty acids can decrease inflammation and reduce the activity of enzymes that cause cartilage loss. It is recommended that a healthy diet contain two servings of fish weekly. If you can, buy salmon that is caught wild; farm raised salmon can be deficient in Omega-3s.

2. Mixed Nuts

Nuts also are a good source of Omega-3 fatty acids as well as protein, zinc, potassium, magnesium as well as other vitamins and minerals. A good mixture of nuts would include walnuts, brazil nuts, almonds, pumpkin and sunflower seeds.

3. Cherries

Cherries are high in Quercitin, an antioxidant and anti-inflammatory that provides cell protection. Cherries are also high in an anti-inflammatory phytochemical called anthocyanin. New research at the Unversity of Burlington has shown that cherries help reducing inflammation and also delaying the on onset of muscle soreness and speed up the recovery process after strenuous activity.

4. Pineapple

Pineapple contains an enzyme called Bromelain, which is responsible for digesting protein, reducing inflammation as well as joint pain. Bromelain also assists in wound healing and angina.

5. Ginger

Ginger is a wonderful food with a long standing reputation for reducing swelling and inflammation. A very potent anti-inflammatory called gingerols is contained in Ginger. It is believed that these gingerols are the reason why people see relief from rheumatoid arthritis and osteoarthritis. In a recent double blind, crossover study, those that were given ginger experienced significantly less pain than those than the control group.

6. Turmeric

Turmeric contains a chemical called curcumin, a powerful anti- inflammatory. Curcumin also acts as an anti-cancer fighting compound as well as antioxidant, which are important for fighting inflammation, soreness and promoting muscle recovery. At the University of Arizona a study was performed by Dr. Clark Lantz that showed that the patients that were given turmeric before their arthritis began to flare up were able to inhibit and in some cases block the attack all together.

7. Berries

Berries contain polyphenols, antioxidants which protect cells from free radical damage. Antioxidants are responsible for neutralizing free radicals, which can cause inflammation, premature aging and speed up the onset of heart disease and cancer among other diseases. Blueberries are regarded among the best source of antioxidants that you can find but cranberries, raspberries and blackberries all contain high amounts of antioxidants.

Staying active is vitally important to maintain wellness for young and old. If you exercise or perform strenuous activity regularly, these foods should become part of your life!

Ready to find out how nutrition and intelligent supplementation can impact your health and enhance your muscle recovery? Come visit our site to learn more!

Article Source: http://physicalfitnessarticles.net

Fat Burning Disaster, Injury And Sickness Can Be The Result Of Stepping On The Treadmill

The majority of exercisers today still rely on extended period moderate paced aerobic exercise as their primary routine for burning fat. But there are several reasons why this is a bad move, as it might actually keep you from burning fat and diminish your capability to handle stress. Nevertheless there are a number of other reasons why you might think twice, or three times, before stepping foot on a treadmill once more.
A couple years ago, I was spending a lot of time with aerobic work outs on an elliptical machine, attempting to burn fat rapidly. I was doing the usual 30-45 minutes each session for about 3 times every week. I was getting in better cardiovascular shape, or so I believed, but I didn’t observe any change in my physique. Consequently I followed the “more is better” thinking that surrounds this sort of exercise and added a fourth day.
After a few weeks I added a fifth day as I still did not see the results I desired. I was watching my diet as well, consequently I figured that was the only thing that would do it. Well, it was not very long until I began to get worn out.
This might seem apparent, but I was so focused on my goals of burning maximum fat that I didn’t want that to get in the way, so I pressed onward. Not many more days passed by and I got a cold. What I figured out later was that my immune system was so worn down that I was very susceptible to catching a virus, and I did.
Guess what? I did not stop. I continued with my workouts and ended up with a nasty sinus infection that put me out for approximately a week and a half. I was miserable, and I can tell you I hadn’t burned a good deal of fat either. I had to take quite a few days off of work to recuperate. I learned an vital lesson, however; one that you should never have to: listen to your body.
If you are feeling exhausted, take a day or two off until you’re really feeling ready to get back to it. I also learned that aerobic exercise just doesn’t cut it when trying to alter your body for the better or burn fat rapidly. If 5 days per week did not work, I absolutely do not believe 6 or 7 days will. And even if it did, will spending that much time in the gym be worth it to you?
I eventually uncovered that the aerobics were training my body to in fact store body fat to have accessible for the next workout…yikes! In addition I also figured out that I was in fact reducing my body’s capability deal with work and stress. I was becoming more efficient and handling simple work, but it made me pant like a race horse while attempting something that was marginally more intense…even something such as climbing a extensive flight of stairs. In addition I wasn’t burning any fat either.
The other concern I have with aerobic exercise is that of excess use injuries and muscle imbalances. These are common in aggressive athletes that achieve the same boring motion over and over and over again.
The muscles largely involved in these activities also obtain the brunt of the work while the rest of your body is neglected. This can be factual for any of the aerobic activities recommended by many fitness professionals to burn fat since it is a repetitive motion repeated for long time periods for several times every week, distressing the same muscle groups.
Runners are a primary example. The pounding that this activity gives the joints associated (knees, etc.) could lead to injury from overusing that area. Furthermore because the lower body receives the brunt of the work, you are creating brutal imbalances with other areas of your body. You will have to add more exercise to make up for this, and before you know it, you’ll be spending too much of your time dedicated to workouts that were supposed to burn fat rapidly.
The good news is that you could prevent these problems all together, and spend an average of 15-20 minutes, 2-3 days each week performing correctly conducted intense resistance training to burn fat like you want to.
Students of my Fat Burning Furnace system grasp this and simultaneously burn fat, build muscle, strength, and lasting health with their labors. So get off of the treadmill and get intense with resistance training…your body will reveal you the difference in your fat burning victory, and thank you for it down the road.

Learn how to stoke up your Fat Burning Furnace at HealthNutFitness.com.

Article Source: http://physicalfitnessarticles.net

P-90X or Master Series P90

I am at that time to decide on what program I will move onto next. I have narrowed it down to MS P90 or P90X.

I have read some reviews on MS P90 and over all they are just average. After reading these I am not so sure it is the program I want to buy. They say Tony talks a little to much and the workouts are not as hard as they could be. So now I am looking into P-90X today.

My only reservation about ordering P90X is the added costs for dumbells and the pullup bar. I am not sure if the pull up bar is even going to fit in my door frames I have at home. I just have to read some reviews. I am not afraid of the work P90X would take. Infact I love the workouts. The only one that concerns me is the Yoga being 90 minutes long!

My wife wants to do a yoga program. So I think I will buy her one of the Yoga Booty Ballet programs. I have to google “reviews on P90X”…………………… Later