Home Workout Tips and Advice!

There are so many different theories about whether carbohydrates are good for us or not and it’s a pretty hot topic when it comes to nutrition.  The high-protein, low-carb diet fads like the Atkins Diet, have produced desirable results for many who have been unable to shed unwanted weight in the past.  However, this temporary result has fooled many people into believing that severely restricting carbs is the answer to weight loss.  While initially it may work, most people can’t keep up with the severe carb restriction.  Once they reintroduce carbs into their diet, they gain the weight back, and add on more pounds than ever before.

A strict, high-protein diet is only a quick fix the problem.  Restricting carbs is not the answer. It’s actually unhealthy in the long run to severely restrict carbohydrates from your diet.  A  healthy balance is best as optimal nutrition and an ideal body weight require good fats, good proteins, and good carbohydrates.

That in itself is the problem.  It’s not carbs in general.  It’s the type of carbohydrates that most Americans are ingesting.  Most Americans diets are overloaded with non-nutritive carbohydrates, such as refined sugar, white flour, and heavily processed foods that have been stripped of their nutrition.  As a result, the calorie consumption of many Americans has gone up dramatically, while the nutrient value has gone down.  The unused calories that are not burned up by the body are stored as fat.  As a result, many people feel hungry, have more cravings, and eat more and aren’t getting adequate nutrition.  This sets the stage for chronic problems with obesity, diabetes, hormone imbalances, and significant nutrient deficiencies that lead to chronic conditions.

Overtraining is defined by Wikipedia as a “physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. The term is defined differently depending on where you look, however. Overtraining basically amounts to is working harder than the body can keep up with. If your body can’t recover from workouts you will eventually hurt your progress or injure yourself. Because P90X is a tough workout program, we have heard that some are concerned if P90X and overtraining go hand in hand. The short answer: no.

Overtraining is much more than working out hard. Elite athletes workout consistently day in and day out and seldom, when trained properly, do they suffer from overtraining. The intensity of your workout doesn’t always increase your chances of overtraining. P90X and overtraining is not any more common than overtraining from running, in that regard.

The key to preventing overtraining in any fitness program is listening to your body and resting when appropriate. Every good training program should have easy days or rest days built in. P90X does this with occasional days off. For some people, believe it or not, rest days are punishment. For others, they are a blessing! When the P90X calendar tells you to take a day off, do it. The days off aren’t just to give you a chance to relax—they are there to prevent overtraining and injury.

Another way in which P90X prevents overtraining is through muscle confusion. If you were a weight lifter and did heavy squats day after day, you would likely overtrain your quads. They would stop responding to the workouts and possible even decline in health. You may even injure them more easily. By switching up the routines from day to day, P90X ensures maximum progress and minimal risk of overtraining.

Overtraining is possible with nearly any workout system. However, by sticking with your P90X calendar and recognizing when your body needs a break, you will find P90X and overtraining to be an extremely rare occurrence.

A new workout program that is out on the market by Shaun T is the Insanity Workout Program.  This new program is a 60 day super intense program and is one of the most intense ever put on DVD.  Shaun T will help you push past your limits to get the strongest, hardest, leanest body you’ve ever had.

The Insanity Workout Program will help you get this new body with ten DVD’s packed with cardio and plyometric drills with intervals of strength, power, resistance, and core training.  One of the great things about this program, unlike a lot of others, is that there is no equipment or weights required, and you don’t have to start off in good shape to do it.  As long as you committed and ready for a challenge, Shaun will help you get the insane results you are looking for in just 60 days.

With this Insanity Workout Program you get 10 DVD’s:

1. Dig Deeper & Fit Test (30 min)
2. Plyometric Cardio Circuit (40 min)
3. Cardio Power & Resistance (40 min)
4. Cardio Recovery & Max Recovery (80 min)
5. Pure Cardio & Abs (40 min)
6. Cardio Abs (20 min)
7. Core Cardio & Balance (40 min)
8. Max Interval Circuit (60 min)
9. Max Interval Plyo (55 min)
10. Max Cardio Conditioning & Abs (50 min)

And you also get a Fitness Guide, Nutrition Plan, and the Insanity Workout Calendar.

If you think you are ready for a new body, check out the Insanity Workout Program to see if it is right for you!

Have you ever done a workout you loved to hate? One that really pushed you to your edge and then pushed you some more? If you’ve ever done a workout that you hated for its intensity and simultaneously loved it for its results, then you know what to expect for the P90X Plyometrics workout. Some call it “The Beast” of the P90X program and they aren’t lying. This is a seriously intense workout that will demand a lot but turn around and deliver in a major way.

Plyometrics is a method of training that focuses on fast, reflexive movements. Bounding and jumping drills are good examples of plyo moves. The P90X Plyometrics workout pairs a high energy plyometrics workout with the intensity and hard work of P90X.

Plyometrics is known for increasing speed and reaction time. It is often used by basketball professionals because of its ability to also increase height in jump drills. Because of its unusual approach, the P90X Plyometrics is a perfect addition in keeping with the “muscle confusion” theme.

The best way to prepare for the Beast is to get some stable shoes and a good surface. Because you will spend a lot of time jumping in the P90X Plyometrics workout, a stable landing surface is crucial. If your floor is slippery in anyway, or if you would rather be safe than sorry, take a look at the Manduka Mat we carry. Especially designed for the P90X Plyometrics and Yoga X workouts, this mat is a great tool to have in your home fitness collection.

We all have those workouts we love to hate. If you don’t, you just might find it with P90X Plyometrics. Maximum effort equals maximum results with this program and the Plyo workout is a prime example.

Whole, simple, pure, and natural, I think these are the words to eat by, and when I think more about it live by.  Why is it that when it comes to material things, we take better care of what we use on them or put into them.  For example when it comes to our cars we try to keep them clean use a good grade oil, have regular check ups and put into them whatever they may need to keep them going and looking good.  We tend not to skimp on our cars.

Yet, when it comes to our bodies we eat things with additives in them that we don’t  know what they are or what they could be doing to our bodies.  Lets take a simple example with simple ingredients.  Ice cream is made from milk, cream, sugar and then depending on the flavor vanilla or other natural ingredients.  Yet when you read most labels these days you see high fructose corn syrup and other additives some of which you can’t pronounce let alone know what they are.

I understand that this isn’t the healthiest example but it is a simple one to understand.  All I want to suggest is that we start as a society to read the ingredient labels on the foods we buy.  If you can’t read or pronounce the ingredients, you don’t know what they are made of, they are only additives to increase the shelf life of a product, and you don’t know what they will do to your body, don’t buy them.  Only buy products that are whole, simple, pure, and natural.  Do the same for yourself and family that you would do for some material thing.

When it comes to extreme home fitness programs, not everyone is ready. A lot can be said for determination and motivation—they are great concepts for increasing your success. However, if your body simply isn’t up to something like P90X, you could be discouraged or even injured by pushing yourself too hard. That’s why P90X, and other programs like it, come with a test. The P90X Fit Test is simply a safety measure to ensure you are ready to “Bring It”!

The P90X Fit Test is made up of some basic measurements and physical aptitude testing. You will measure your body fat percentage and your resting heart rate. These numbers are great indicators of your overall health. Once you have these measurements out of the way, the fitness test will see just how ready your muscles are for some of the work you will encounter in the program.

Depending on your level of fitness, the P90X Fit Test could qualify as your daily workout. However, if you are accustomed to working out on a regular basis, this could be done on a rest day or as part of your warm up.

While some of the workout moves you do in the P90X Fit Test are similar to what you will be doing in the P90X workouts—don’t think this is as hard as it gets. The P90X fitness test is simply a measurement of your current fitness level, it is not intended to be an extreme workout in itself.

You will find the P90X Fit test will test you on things like pushups, chin-ups, squats, and bicep curls, just to name a few. For instance, you will be asked to do bicep curls until you reach muscle failure, simply to get an accurate assessment of the abilities of that muscle group. After each stage of the test, the P90X fitness guide will tell you what is expected as a “P90X minimum”.

Don’t be nervous when it comes time to take the P90X Fit Test. Look at it as a great way to track your progress. Retaking the fitness test at the 30 and 60 day marks can be a great motivator. If you find you aren’t quite ready for the intensity of P90X, consider Power 90 to get you started.

Some people  think that they shouldn’t lift weights until they lose most of their weight because otherwise they’ll look even bigger.   Is this true?

Actually, the answer is  no, quite the opposite.  You’ll burn calories during your strength workouts, and if you use enough resistance, you will gain muscle, which, in turn, can speed up your metabolism.  In fact, if you lose weight without lifting weights, you’re likely to lose muscle along with fat; with less muscle, your metabolism will slow down.  Be sure you lift heavy-enough weights that your muscles fatigue between eight and twelve repetitions.  With lighter weights, you won’t develop enough muscle to make a significant difference.  Don’t worry, moderately heavy weights will not make you look bigger: “Women have to lift extremely heavy weights in order to see big gains in muscle size” says Evanston, Ill., trainer CC Cunningham, M.S., a spokeswoman for the American Council on Exercise.  With a moderate strength-training program, you’ll develop tone, not bulk.

Keep in mind that while muscle is heavier than fat, it takes up less space.  “Most women report that as they start to develop muscle, their clothes fit better,” Cunningham says.  Plus, you’ll have more power when you hike, jog or use the stair climber, which means you can work at a higher level and burn even more calories.

Most of us know how to take our own pulse. Depending on your age, you likely learned it in elementary gym class, where everyone would stop, place their fingers on their neck (carotid artery) and quietly count as the teacher timed you. While this is a great method for checking your pulse, it isn’t the most convenient in the middle of a workout. One of the main benefits of exercise with heart rate monitors is being able to track your heart rate mid-workout without stopping.

Heart rate monitors track how many times your heart beats per minute. Known as your “heart rate”, this number can tell you just how hard your heart is working to pump blood throughout the body. Obviously, the higher your heart rate, the harder your heart is working. As your workout becomes more strenuous, your heart rate increases. So, how does knowing this benefit you? Well, the benefits of exercise with heart rate monitors are many but they all boil down to how the data is used.

Exercise physiology, or the science of the effects of exercise on the body, has shown us that the body reaps different benefits from exercise depending on just how hard it is working. For instance, working out in a certain range can bring maximum weight loss benefits. One of the best known and most utilized benefits of exercise with heart rate monitors is keeping your workout within this range, increasing the your heart health and your potential for weight loss.

Here’s a great post that details just how to find your target heart rate for weight loss. Using a high quality heart rate monitor to ensure you stay within this range is one of many ways to get the most out of your workouts. Heart rate monitors are far from an eye-pleasing workout accessory, they are a high tech way to really give each workout your all.

If you read our blog daily here at ExtremeBody Workout, you will notice a trend. We have a lot of things “coming soon” and we are excited about each and every one of them. One of the nutrition products that we will soon feature is Beachbody’s Shakeology. Shakeology is a meal replacement system that is unlike any other. The Shakeology shakes combine 70 key ingredients to not only help you lose weight but to elevate your health to remarkable levels.

As a weight loss plan, Shakeology is meant to replace one meal a day. When you do this and add a sensible workout program, you will see the pounds gradually melt away, revealing a healthier, happier you.

The key to Shakeology effectiveness is the premium ingredients included within each shake. According to Beachbody, the components within this formula were handpicked for being the most nutrient dense natural products available. While the ingredients list is extensive, we can tell you some of the featured ingredients are derived from: Acerola Fruit, Camu-Camu Fruit, Pomegranates, Bilberry, Maca Root, Chlorella, Spirulina, Rose Hips, Acai Berry, and Goji Berry.

This extensive list of ingredients makes for a highly concentrated blend of vitamins and minerals, probiotics, proteins, and antioxidants and phytonutrients. There is no other product on the market that delivers this level of quality components for overall health.

The Shakeology shakes work to cleanse the body of toxins that build up overtime as a result of processed foods and environmental contaminants. It then nourishes the body with some of the best foods and components that nature has to offer.

When paired with a sensible diet, using Shakeology as a meal replacement can lead to easy and dramatic weight loss. It is able to keep your energy levels high throughout the day and, unlike some meal replacement plans, doesn’t allow you to suffer between meals. Shakeology is more than a weight loss solution– it is an overall health elixir.

Brett is the founder of HoebeL Fitness, “a leading-edge lifestyle-fitness company that focuses on physical well-being, mental clarity and self empowerment, and is dedicated to inspiring people with mindful, healthy living.”  Brett is one of the most sought after nutritional coaches in New York.  His new program, Rev Abs, is a series of Ab focases DVD’s.  Brett has been in the fitness/nutritional field for over fifteen years and worked with many celebrities including Victoria’s Secret supermodels, and well known television actresses.  Brett was also the co-host of a fitness reality show and appeared on many television talk shows and also been featured in many prominent magazines.  Brett has also won two awards for his workouts that were “Best in New York” by New York Magazine.

Brett is also a personal trainer and an fitness instructor.  He has endless certifications in Personal Training, Nutrition & Lifestyle Coaching, Hatha Yoga and Prenatal/Postpartum Conditioning and many many more.

Brett teaches and trains in Los Angeles and Rio De Janeiro Brazil when he isn’t in  New York.  Along with his new program Rev Abs, which is ab-defining and body toning, Brett also has developed ReVamp, and Fitness Brasil which is a group exercise program with an great combination of cardio, core, strength and stretching.  In this programs you can see that Brett’s job is more than just a job, that he loves what he does and is one of the most creative and knowledgeable fitness and nutritional coaches around.

So why do people use heart rate monitors?  In summary people use a heart rate monitor to protect their most important organ, their heart. With these monitors you can not only improve heart health, but also prevent yourself from putting your heart in danger due to over exertion.

A few good options for heart rate monitors are the Reebok Heart Rate Monitor and the more commonly used type of monitor Reebok Heart Rate Monitor/Strap.  It is more common just because most people think that most heart rate monitors require a chest strap to get an accurate reading, but the Reebok Heart Rate Monitor does not, and you have the convenience of wearing it like a watch, around your wrist. Just press the touch sensors and this Reebok Heart Rate Monitor provides the most accurate heart rate readings.
It’s Features Are:

• Anytime heart rate
• High and low target limits with alarm
• Time of day and calendar
• Night vision
• Daily alarm
• Easy-to-read, large displays
• Simple to use
• Accurate ECG heart rate

So if  you think these are good reasons for people to use a heart monitor look into purchasing a good one that works well for you in your lifestyle.  With these good reasons and if it could make a difference in your workout and the results you get, along with possibly keeping your heart safe, why wouldn’t you?

Using a nutrition bar for meal replacement is a convenient method of keeping your metabolism running on high when you don’t have time for a typical meal. It is also an excellent part of a reduced calorie weight loss plan. But finding the best meal replacement bars can be puzzling with so many options currently available.

Obviously, the best meal replacement bars are those that taste good. No matter how strong your resolve is, it likely won’t last long if you don’t enjoy the taste of the bars you choose. Don’t stick with a bar just because the nutritional label is stellar; you simply can’t afford to compromise on taste. Choosing a bar that comes in a variety of flavors, like the P90X protein bars, is a great way to ensure your taste buds don’t get bored.

Secondly, you want bars that are good for you. Many protein bars and similar “energy” bars are loaded with sugar. Learn how to read a nutritional label and realize that although sugar may give you a fast burst of energy, it will also quickly fizzle out. High protein, low calorie bars that taste good are typically the best meal replacement bars.

Once you find a high quality bar to use in your health and fitness goals, keep them in the house for a quick meal on the go or for your regular breakfast. The best meal replacement bars make a great way to squeeze in breakfast for people who won’t normally eat the morning meal. Paired with some fruit or a salad, they become a great healthy lunch.

When attacking any fitness goals, having a variety of tools at your fingertips ensures you have the support you need to keep going. The best meal replacement bars add to this “fitness toolbox”, giving you one great option for meals or quick snacks that won’t jeopardize all of your hard work.

Why do people use heart rate monitors?  The main reason that people use them is that when combined with an exercise regimen, they have a significant impact on improving your health and specifically in helping to ensure that your heart stay healthy.
The areas of benefit can be divided into 2 main areas.

• Improved exercise routine
• Ensuring safe exercise

But how does a heart rate monitor improve existing exercise?
As people exercise, their body gets used to the level of exercise that they are performing. For some this can happen relatively quickly. Using a heart rate monitor is one easy way to tell whether or not the exercise routine you are using is still challenging your aerobic levels. Whether you are training for a marathon or just looking to lose a few pounds this can be extremely useful in helping to determine the optimal exercise routine.

Some useful questions that can be answered by a heart rate monitor.

• Length of the exercise timing
• Maximum and minimum heart rates during exercising.
• Average heart rate during exercising
• calories burned during the exercise session.

Can a heart rate monitor really save my life?
I am sure we have all done it once it a while where we get caught up in the heat of the moment whether running or playing sports and push ourselves too far. Whether you are in perfect shape or recovering from a heart injury a heart rate monitor can help you stick within the desired range to ensure you do not put yourself in risk of heart attack.  Without using a heart rate monitor it is difficult to determine whether or not you may be overexerting yourself which is a very big risk to take.

There are many fitness approaches and terms that can easily confuse someone just getting into a training program. Just with the products we carry here, you will hear things like “muscle confusion”, “sectional progression”, “lean phasing”, and “stacking”. Before long we will be adding High Intensity Interval Training to that list. This is the approach that Shaun T. takes with the Insanity workout program and it is one worth learning about.

High Intensity Interval Training (HIIT) is not unique to the Insanity workout. This type of training has been used for a long time but recently, within the last 10 years, has gained in popularity. The idea behind this approach to working out is extremely intense bursts of cardio activity marked with short “rest” periods. Don’t get it confused, these rest periods don’t involve taking a seat and catching your breath. Before you can recover, you will be back at it again with HIIT.

High Intensity Interval Training has taken the fitness world by storm with many people singing the praises of it. According to Jeff Bayer at AskMen.com, HIIT can burn up to 9 times more fat than a regular training session. This leads to dramatic changes in body composition in a relatively short amount of time.

HIIT works because it is so intense. You cannot claim to do a high intensity interval training session without giving it everything you’ve got, or you simply won’t see the benefits. According to Wikipedia quoting a study on HIIT, when done correctly HIIT raises your resting metabolic rate for 24 hours following a workout. This means that you will continue to burn fat at super-high levels for an entire day after your workout!

High Intensity Interval Training is what makes the Insanity workout system “insane”. You will, quite literally, push your body to limits you may not have known existed. Because of this, however, you will see results you have likely not seen before.

How much does P90X cost and can I find it anywhere cheaper is one question I hear an awful lot of.  You can find P90X many places on the web but that doesn’t mean you will get all of the products that should come with it.  You should go to an official website of any authorized retailer of P90X to see what should come with the workout DVD’s and the total cost before you start comparing.

If you go to this official site http://www.extremebodyworkout.com/p90x-products/p90x.php you can see that you should receive twelve workout DVD’s and a thirteenth that gives you an overview of the program, along with a nutrition guide and a fitness guide.  So how much does P90X cost – $119.85!

Now I have gone to different sites and seen P90X for sale, and more cheaply on many of them.  However, one of the biggest complaints that customer service gets is that someone ordered from Amazon or another site and purchased P90X more  reasonably but all they received was the P90X DVD’s and none of the guides or informational paperwork that you should receive before you get started on such an intense program.  These guides and information help you get the maximum results from this program and without them you don’t even know which workout to do on what day or any kind of nutritional help.

So before purchasing P90X, do your homework.  How much does P90X cost is a relative question depending on what you want to receive with your order and if you want to get the maximum results from your workouts.  So make sure you get your moneys worth.