Home Workout Tips and Advice!

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.

Photo Courtesy: jcoterhals

Not everyone’s main fitness goal is to trim down. For many people, getting bigger is their ultimate goal. People wondering how to bulk up often have a high metabolism, something those of us who struggle with weight can only wish for. People with a high muscle mass and low body fat often blast through calories at an amazing rate. When your metabolism is higher, putting on weight and even maintaining the weight you have can be difficult. These people often end up having to take in calories that would mean diet failure for the rest of us. It just goes to show how drastically different each person’s physiological makeup is.

Weight maintenance is often said to be as simple as calories in/ calories out. Sometimes it is this simple. In most cases, however, it is far more complicated. When curious how to bulk up, you want to ensure you are not just gaining weight but that you are gaining the right kind of weight. Fat, though sometimes easier to gain, is not the right kind.

The key to building muscle is proper nutrition and weight training. In order to put on pounds of mass you will need to work hard, whether at the gym or at home with a muscle building workout like P90X.

Something to keep in mind, however, is that as you put on muscle, your metabolism will climb even higher. This happens because muscle requires more fuel to survive than fat does. It is a common problem among naturally slim people who want to know how to bulk up. So, as you build the muscle you must also increase the amount you are feeding them.

While things like pizza and fried foods are high in calories, muscles don’t just need calories. Protein plays a huge role in bulking up. Our muscles rely on protein for building and repairing. When you are having to dramatically increase your calories to maintain the weight you have, let alone adding weight, things like high quality whey protein shakes and protein bars can be a huge asset.

Simply put: when wondering how to bulk up, increase weight training and the consumption of healthy muscle fuel. High quality protein, along with other healthy foods will feed the muscles you are building in a way that other calories can’t.

How can you take some of your favorite recipes  that may not be the healthiest and try to tweak them to make them better for you?  It’s not as hard as you may think. The key is to incorporate healthier alternatives into your daily eating routine.

The following suggestions can help you lower fat, salt, sugar and calories and increase fiber in your recipes.

All-purpose (plain) flour

• Whole-wheat flour for half of the called-for all-purpose flour in baked goods           Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.

Bacon

• Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)

Butter, shortening or oil in baked goods

• Applesauce or prune puree for half of the called-for butter, shortening or oil              Note: To avoid dense, soggy or flat baked goods, don’t substitute oil for butter or shortening.

Butter, margarine, shortening or oil to prevent sticking

• Cooking spray or nonstick pans

Creamed soups

• Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents

Dry bread crumbs

• Rolled oats or crushed bran cereal

Eggs

• Two egg whites or 1/4 cup egg substitute for each whole egg

Enriched pasta

• Whole-wheat pasta

Evaporated milk

• Evaporated skim milk

Fruit canned in heavy syrup

• Fruit canned in its own juices or in water, or fresh fruit

Fruit-flavored yogurt

• Plain yogurt with fresh fruit slices

Full-fat cream cheese

• Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth

Full-fat sour cream

• Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt

Ground beef

• Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product)

Iceberg lettuce

• Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress

Margarine in baked goods

• Trans fat-free butter spreads or shortenings that are specially formulated for baking       Note: If ingredient lists include the term “partially hydrogenated,” it may have up to 0.5 grams of trans fat in one serving. To avoid dense, soggy or flat baked goods, don’t substitute diet, whipped or tub-style margarine for regular margarine.

Mayonnaise

• Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise

Meat as the main ingredient

• Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews

Oil-based marinades

• Wine, balsamic vinegar, fruit juice or fat-free broth

Salad dressing

• Fat-free or reduced-calorie dressing or flavored vinegars

Seasoning salt, such as garlic salt, celery salt or onion salt

• Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions

Soups, sauces, dressings, crackers, or canned meat, fish or vegetables

• Low-sodium or reduced-sodium versions

Soy sauce

• Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce

Syrup

• Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup

Table salt

• Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends

White bread

• Whole-wheat bread

White rice

• Brown rice, wild rice, bulgur or pearl barley

Whole milk

• Reduced-fat or fat-free milk

It’s everywhere you look. Social networks, television, and print media have all got in on the Insanity workout hype and we’re getting in on it too. The Insanity workout system is like no other home workout program currently available. It is maximum effort for maximum results, at its best. In sixty days you can literally transform your body into the sexy physique of your dreams. From head to toe, you will be tight, toned, and built like a fitness pro.

Hosted and developed by Shaun T in conjunction with Beachbody, the Insanity workout program is intense to the tenth power! Shaun T knows a thing or two about getting and maintaining a top notch bod. Having made the Hip Hop Abs series and being a former track star certainly ups his credibility. The man is a beast; you only have to see his abs to know he doesn’t play!

The Insanity workout system comes with 10 workout DVDs and multiple bonuses to get you ripped in 60 days time. We can’t wait to get this program for our customers and we know you are anxious too.

The philosophy behind the Insanity workout is that max interval training can maximize your results. Rather than steady workouts with short bursts of intensity, these intervals are steadily intense with very short periods of rest. Sounds scary right? If you are up for a fitness challenge like no other, you are up for the Insanity workout system.

Here at ExtremeBody Workout, we back all of our workout systems with an unparalleled level of service and this program will be no different. Soon we hope to be hearing about your dramatic results with the Insanity workout as we have been with the other programs we carry.

Insanity with Shaun T is the program for people who love a challenge and can really “dig deep” for maximum results!

Massage therapy has long been thought to be for relaxation and pampering, and I’m not disputing that.  What I want people to know is that it has so many more health benefits than just relaxation.  It increases blood circulation, lymphatic drainage and also gets rid of toxins in the body.  It helps people with sleep disorders and is great for people who work there muscles frequently at the gym or with a good home workout.   Researchers are confirming what serious athletes have long believed: Swedish massage immediately after intense exercise helps muscles recover.

To test the validity of this common practice in the sports world, a study was done on a group of athletes.  After an intense exercise one leg was massaged and one was left to rest.  The massaged muscles recovered significantly more function and strength after the four-day trial. Also, the muscles that were not massaged had more damaged muscle fibers and more white blood cells, which can indicate inflammation. The massaged muscles weighed less than the rested muscles, suggesting the massages prevented swelling.

So doesn’t it make sense if we are working hard to get our bodies in shape with a good workout that we would let our muscles know afterward that, although we do want them nice and tight and toned that we also want them to be nice and flexible and recover more quickly.  So make sure you stretch after your workout and make massage a part of your monthly routine.

I don’t know anyone that wouldn’t accept six-pack abs if offered the chance. So why aren’t we all walking around with six-packs? Because getting to this level of fitness isn’t easy. It takes serious dedication and an extremely effective workout program. You can do crunches all day long, but unless you have a real ab system, you won’t see that six-pack. RevAbs is the system that can deliver a ridiculously sexy six-pack in 90 days time.

Created by Brett Hoebel in conjunction with Beachbody, RevAbs is the solution to that ribbed midsection you have always wanted. Hoebel is an international fitness expert responsible for training some of the hottest people on the planet, actresses and Victoria Secret models. He knows a thing or two about fitness and hard work and has created this program to deliver major results to people just like you.

In a short time we will be offering the RevAbs program here at Extreme Body Workout. You will be able to get this amazing system backed with our amazing level of support.

The RevAbs program consists of a 90 day plan for turning your body into the work of art you have always wanted, with rock hard abs as the crowning trophy. The system uses Abcentrics, developed by Hoebel, to work the abdominal muscles from 6 angles. With this system you work every inch of the abs, ensuring they are tight from ribs to hips.

The key with developing a rock hard six-pack is building the abdominal muscles and burning the fat that hides them.

With RevAbs and Abcentrics, you will get just that. With 9 routines on 7 DVDs there is no way a fat belly will survive. In addition, Hoebel includes a Jump Start plan to get your fat loss off to a fast start. Here at EBW, we can’t wait to offer you this program and think you will agree that it is quite possibly the best ab system around.

Photo courtesy: http://www.Hoebel.com

Shakeology is the new product released by Beachbody as a meal replacement shake.  It comes in two flavors, chocolate and greenberry and I have heard mixed reviews on which is better, but that both were great so you are just going to have to try them yourselves and see which is your favorite.

Why buy Shakeology?  A lot of people are daunted by the price of $119.95 for a 30 supply which breaks down to about $4 a day.  If we looked at that fact ONLY, we could say, “You’re right, it is expensive.”  But Shakeology is a meal replacement.  Now imagine if you will what it costs to get a meal, or some of us, a Starbucks.  Just about the same.  The exception is, Shakeology is good for you!  Starbucks will fill you up with caffeine and sugar.  Fast food will fill you up with fat, and vast amounts of calories.  If you take a look at Shakeology from the meal perspective, and that it’s improving your fitness and nutrition, I think you will find that the price is fair, and also in the same ball park as what you would spend for lunch, a meal, or Starbucks.

So why buy Shakeology?  Well, why not?  Doesn’t it just make sense to buy something thats, in the long run, actually cheaper than a full meal, is healthy, AND tastes great!  Sounds like a good idea to me.  So when you are next searching for a good meal replacement shake, check out and buy Shakeology, give it a try!

P90X is a revolutionary program. Although the system has been in circulation for several years now, it maintains its ranking of one of the best selling fitness programs currently available. One of the reasons for the success of the P90X program is its incredible results. The fact is: when you give this program your all, you are handsomely rewarded with amazing P90X results. Just going through the motions will get you results. However, the key to maximizing your P90X results is “bringing it”!

The P90X workout system is so extreme and so effective that you will get results even by just going through the motions. Who wants mediocre results though? This program has the ability to take your body to a whole new level. You know that ideal body you have in mind? More than likely it’s closer than you think with the P90X results. You can’t just shuffle your way through the workouts; you have to come with enthusiasm.

Throughout the P90X program you will hear Tony Horton shouting at you to “Bring It!” He knows there are two groups of people at home working out with him–those who are just “getting through” the workouts and those really trying to get the most out of the workouts. Pushing yourself to your breaking point isn’t easy, but major P90X results don’t come easy.

Maximizing your P90X results begins with putting forth maximum effort. This doesn’t only apply to the workouts, but to the nutrition as well. Working out like crazy won’t do a thing if you are eating junk at every chance. Follow the workout plan and also follow the P90X Nutrition Guide. If you really want to get the best results, consider the P90X Peak Recovery Formula for after your workouts. This drink gives your body the perfect blend of nutrients for maximum muscle recovery.

P90X will get you amazing results. You will get what you put into each workout, however. Give each workout everything you’ve got and you will be rewarded many times over!

While we know the actual title of this program is ChaLEAN Extreme, the misspelling of Chalene Extreme is an understandable mistake we often see in searches. Chalene Johnson is a force to be reckoned with and although the program is names after her it is, afterall, a play on words. This home workout system will help you develop lean, defined muscle mass and a sculpted body without all the fat. It does offer a unique approach, so knowing what to expect ahead of time can be helpful.

Muscle Burns Fat.

The ChaLEAN/Chalene Extreme program is based on that simple statement. The entire program is developed to increase your muscle mass in order to boost metabolism. Will that make you bulky and masculine looking? No. If you are a woman, there is a very slim chance that you will develop masculine looking muscle mass without hormonal supplements.

Instead, “muscle burns fat” refers to the simple fact that a body with greater muscle mass has a higher metabolism. This means, the more muscle you have, the easier it will be to lose fat. By putting muscle on with the Chalene Extreme program, you are creating great definition and whittling away at the squishy stuff.

Lifting heavy weights slowly, according to Chalene Extreme, will maximize your muscle gains, giving you greater results in a shorter amount of time. So when you begin this program don’t expect to set any speed records with your weight lifting reps. Slowing down allows each muscle to be engaged and it also means you will reach muscle fatigue with less reps (definitely a good thing).

Expect major changes when you commit to three months with Chalene Extreme. Johnson states that by following her program you can expect to lose up to 60% of your body fat within those three months. If that’s not motivation, I don’t know what is. So, whether you spell it ChaLEAN Extreme or Chalene Extreme, the results are the same. Put in 3 months of hard work and see a lifetime of fitness goals come to fruition!

I am often asked how I keep my immune system running strong during the cold and flu season. Interestingly enough, the answer is relatively simple and easy.

I firmly believe eating a diet rich in organic foods is an excellent form of prevention, particularly in a western world where medical treatments can be extremely expensive! If you think organic foods are costly, think about the expenses associated with future doctor visits, prescriptions and pain management-and the list goes on if you don’t take 100% responsibility for your health and become prevention-proactive now!

So the number one secret is prevention.  Eat a diet that is rich in antioxidants to boost your immune system. This means eating as many bright colored fruits and vegetables (of course choose organic!) that are rich in antioxidants so your immune system can do its job – protect you against common colds, flues and serious illnesses. In fact there is one thing that health officials agree on: the common cold, flu and serious diseases can not take a hold of a healthy immune system. And why choose organic? Science is proving that organic foods are healthier for you and contain higher counts of vitamins, nutrients and antioxidants.

Incorporating things like raw garlic can help if you feel yourself start to get sick because it is an all natural antibiotic.  Also drinking lots of fluids will help flush things out of your system.  Since it is recommend that we get lots of antioxidants into our system every day and an average person doesn’t eat enough of those organic fruits and veggies to get them, try adding a superfood or some kind of powdered greens to your diet to help supplement what you aren’t actually eating.

• Does exercise affect milk supply or nutrient content?

No. Studies have shown no difference in the volume or composition of the milk or babies’ weight gain. One study showed a slight increase in milk supply for the women who exercised regularly, but because of the small size of the study this increase may not be significant.

• Does lactic acid increase in breastmilk after exercise?

Research has not shown a noticable increase in lactic acid buildup after moderate exercise (50% & 75% intensity). The lactic acid in breastmilk does increase somewhat if mom exercises to maximum (100%) intensity, also described as exhaustive exercise. This increase may be present up to 90 minutes post-exercise. There are no known harmful effects for the baby.

• Will baby refuse the breast after mom exercises?

Most studies have found no difference in acceptance of the breast, even after maximum intensity exercise.  Although a highly publicized 1992 study indicated that baby might fuss or refuse expressed milk from a mom who had been exercising at 100% intensity, the results were questionable because the babies were fed the milk by dropper (unfamiliar to these babies), and the mothers reported that the babies had not had problems with nursing after exercise in the past. A more recent study showed no change in infants’ acceptable of mom’s milk an hour after exercise, even for the moms who exercised at maximum intensity (and thus did have a slight increase in lactic acid in their milk).

Exercise guidelines for breastfeeding mothers

• For your own comfort, you may wish to nurse before exercising and wear a good, supportive bra (especially during strenuous exercises such as running, jumping, etc).
• Some babies don’t like nursing when mom has been sweating (due to the salt on mom’s skin) so you may wish to rinse your breasts or take a shower before nursing.
• If you regularly lift weights or do other exercises involving repetitive arm movement and you develop plugged ducts, cut back and start again more slowly.
• Keep yourself hydrated.

When it comes to nutrition, your snacks are just as important as your meals. Being able to consistently choose healthy foods throughout the day will ensure that you reach your goal much faster than if you relied on your workouts to do it all. High protein snacks like protein shakes and bars are just one aspect of a healthy muscle-building and fat loss program.

When you set your sights on a fitness goal, you want to make sure that all of your lifestyle choices point in the same direction. Your workouts are a huge part of achieving the body you want. But, your workouts will only get you so far. Being able to make the right food choices is essential in making the most of those workouts. Not only will high protein snacks help keep your metabolism running high throughout the day, they also help to repair and build muscle tissue.

Eating small meals or several snacks throughout the day has been shown to keep the metabolism running at a steady rate. It’s when you starve yourself that the blood sugar sinks and spikes, leading to increased fat storage. A steady stream of fuel, through sources like high quality protein bars, can keep the metabolic fires burning consistently throughout the day.

Another benefit of high protein snacks, and why you see bodybuilders taking protein supplements, is their ability to repair and help build muscle tissue. When you workout, your muscles experience tiny tears or trauma. This explains the muscle soreness you feel after a good workout. The repair of these tissues is what leads to muscle growth. Protein is responsible for muscle repair and therefore muscle repair and strength gains.

The best high protein snacks are those that contain high quality ingredients at a reasonable price and with great flavor. Egg whites, chicken breasts, and yogurt are awesome choices but check out the P90X protein bars for superior quality protein that is perfect for on-the-go snacking.

What do you want to get out of an exercise program?  The answer to that question defines what kind of program will work best for you in the long run.  Ask yourself, “What do I want to accomplish?”  Do you want to lose weight?  Get in shape and stay in shape?  Maybe you’d like to reduce some of the stress in your life.  Or perhaps you’re serious about improving your overall health or increasing your muscular strength.

The good news is that every one of those goals can be accomplished.  Each one can be the start of a fun exercise program you can enjoy and from which you can benefit.  Is your goal weight control?  Then start with a low-impact or non-impact aerobic activity and work up to at least 30 minutes almost every day.  If your goal is strengthening your muscles, there are plenty of strength-conditioning programs that include the use of free weights, weight machines, exercise tubing or calisthenics.  If your goal is improved flexibility, you could try yoga or a simple stretching routine that covers all of your major muscle groups.  Maybe you know what you want to accomplish, but don’t know how to get started.

Well, one place you can start is doing some research and looking into different web sites that offer information about different workout programs.  In this day and age there are so many different programs out there that there is a good fit for everyone.  Some people are involved with certain activies that keep them fit and others hit the gym every day but if you don’t have that sort of personal discipline than a good workout program from home might be just the thing.  Programs like our P90X or ChaLEAN Extreme are just a few of the workout programs you can check out at WWW.ExtremeBodyWorkout.Com.

When you are in the process of slimming down, every little bit of help counts. Things can get somewhat confusing, however, when you start to examine all of the different supplement choices that are out there. From protein to creatine, to Omega 3 and multivitamins, it can be hard to know which you should take and which you can afford to skip. You certainly don’t want to be taking a fistful of pills with every meal but enhancing your nutrition with things like dietary fiber supplements can’t necessarily hurt.

Fiber is an essential part of a healthy diet. Naturally found in whole grains, fruits, and vegetables, fiber is present in those plant-derived foods that are closest to their natural state. In other words, although other carbohydrate products like cookies and French fries contain dietary fiber, they are poor sources. Closer to their natural state, things like oatmeal and sweet potatoes will have higher fiber counts and give you more bang for your caloric buck.

As with any supplement, if your diet is perfect you have no use for them. But really, whose diet is perfect? Dietary fiber supplements can be a good addition on days when you can’t seem to get your fiber count up through diet alone.

Dietary fiber supplements and fiber through whole foods can assist with your weight loss efforts through a few avenues. Fiber tends to be bulky and can fill you up better than other empty calories. This means a fiber-rich meal is often lower in calories than one that is lacking roughage. Also, because it fills you up, you will tend to eat less.

And no discussion of fiber would be complete without talking about its effects on the digestive system. Fiber keeps things moving. Being regular has its benefits both in weight loss and in general health. When you consistently eliminate waste from your body, you find it easier to maintain a steady weight and you just generally feel better.

While a dietary fiber supplement is not a must-have, it isn’t a bad product to have around. The American Heart Association recommends 25 grams of fiber each day. On days when you just can’t hit that mark, consider a natural source fiber supplement to make up the difference.

Though eating right is easy, learning how to eat right is extremely difficult for most people. And taking the time to properly prepare food rather than pop in a microwave dinner, an impossible challenge. Just because it’s in the health section or it has a green wrapper or is “made with organic ingredients” doesn’t mean it’s healthy. Learning to eat for the sole purpose of nourishing the body at its cellular level is such a paradigm shift for most people, the hard part is not what to do, but how to do it.

Medications are toxic chemicals that suppress symptoms while damaging the body at a cellular level. Many of them damage the immune system. This is a foreign concept if you’ve taken a pill for every ache and pain for thirty years.

Instead of investing in disease with your time and money, why not invest in health? Instead of medical insurance and over the counter and prescription drugs, co-pays, and sick days, what if you invested your time into learning about the best supplements? What if you spent your money on healthy food? What if you spent time preparing food and truly being involved with what fuels and nourishes you? What if what went into your body to nourish and heal you was one of the most important things in your life?

Does it seem like a radical concept? It is for most people. But consider this – would you rather take the time to learn about nutrition now? To gain the knowledge and the appreciation of how our bodies actually work? Or would you like to spend even more energy later on in life learning about your new disease and all of the drugs and allergies that come along with it?