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Beachbody, Team Beachbody, Health, Workouts, Fitness and Nutrition
Many people are tightening their belts these days and buckling down, that includes trying to save money on your fitness expenses. Being healthy and fit is not something you want to cut out of your life when money is tight but there are ways to save money on your fitness. Check out this video.
If you think working out at home to videos might be a good option for you check out the store to find the right workout for you.
Life can be challenging and full of hardships and distractions. These things can seem to become worse and multiply when you are not taking good care of yourself and your health. Without good sleep, exercise and good eating habits it is so easy to get run down, not feel good and get depressed. A huge part of having a satisfying personal life is taking good care of yourself and being proactive about your health.
Fit in time for fitness and eating right-
I am not saying you need to be out running marathons but fitness needs to be a part of your life. It will help you feel better and lose weight if that is your goal. I feel stress just melting away when I exercise.
Find exercise that you enjoy. Anything you enjoy that you will put your all into is a great exercise for you. It can be anything from walking to dancing to bowling. If you are just getting started shoot for about 30 minutes 4 times and week and increase that as your body adjusts.
Learn to eat right and get good nutrition. I am of the school of thought that eating small meals 5 times a day is the best way to eat. Make sure you are eating as much from the first two levels of Michi’s ladder as possible.
A great key to life and feeling good is to watch what you are eating and drinking. You are guaranteed to feeling better; giving yourself more energy that will allow you to tackle other tasks. Stress will be so much easier to handle when you are feeling good physically.
Make sure to get enough sleep
It has been proved that when you are lacking in sleep it can make you sick. Much of the healing of the body is done while sleeping and a good sleeping pattern really helps to boost the immune system and help if function at its optimal level. Try to have a regular bedtime and a regular time to get up.
It really takes a little self control and discipline and we can really improve our lives. Make sure to get good sleep, fit fitness into your life and eat well. To improve your personal life don’t put off working on your health, take consistent action now.
The Importance of Proper Form When Exercising
Who wants to make exercise fun and something you enjoy? I know I do. I used to DREAD with a capital D working out. I got in the habit of doing it but it was my least favorite part of the day. I was bored off my rocker when I was working out and just praying for the workout to end quickly. I was not really seeing any significant results because I was not pushing myself or enjoying what I was doing.
Now fast forward to me finding the Beachbody workouts and it is a totally different story. I now DREAD with a capital D missing my workouts. All those years I was doing exercise that I did not find fun in any way, shape or form. Now that I enjoy my workouts and have fun doing them it has made all the difference in the world. I feel good, my body is looking better than it ever has (even after having a baby) and I know this is a lifestyle I can and want to keep up.
So are you stuck in rut in exercise boredom? I know that you can get out of that funk and make exercise fun. Here are some ways you can find fun exercise for you.
Join a gym and take a variety of classes. Most gyms offer so many different classes and this is a great way to try out new things and see if you like them. I would say if you even kind of liked the class the first time try it again. I tried a class that I was not too fond of the first time I went and now I am a fanatic about that class. If you are not a fan of the group class thing try out different equipment at the gym or have a personal trainer show you some exercises.
Join and Exercise Group in Your Area- Where I live there are tons of exercise group. There are running groups, biking groups, roller blading groups, walking groups, etc. If there is not one in your area grab a friend and get out and exercise together.
Try out Different Workout DVDs- Beachbody has so many different workouts on DVD. There is bound to be one you find fun. You can try it out in the privacy of your own home without feeling embarrassed if you don’t get a move or thing you look silly. Check out this chart comparing the Beachbody fitness programs. If you need any help I would be happy to help you. E-mail me at myworkoutspay@gmail.com.
So you really have no excuse not to find a fun exercise you enjoy. Get out there and try, you will be glad you did.
I just wanted to write a quick note about setting long term goals for weight loss.
When you set short range goals you can set yourself up for failure pretty easily. You might have a bad week where you mess up your diet or your workout schedule and that puts you into a tail spin and you are ready to give up. You feel like failure and are ready to give up.
When you set long range goals you can make small mistakes and get right back on track. You can miss a workout or two or have a bad day of eating. While that is not ideal life happens and there probably will be bad days.
I think you need to think of weight loss and getting healthy as a marathon not a sprint. It should be done over the long term for healthy weight loss. If you are trying to lose weight in a short amount of time you probably are resorting to unhealthy strategies that can mess up your body. It can screw with your metabolism and make it harder to lose weight in the long run.
Some Tips-
Set Small Goals to begin with-
Set small goals to change your eating habits as well as exercise in the beginning. If you try to make huge changes to start with you are much more prone to give up.
One of my favorite quotes is-”The world wasn’t formed in a day, & neither were we. Set small goals & build upon them.” Lee Haney
Keep a journal-
Keeping track of what you eat in a day can be eye opening. If you write it down you can see where you can easily make small changes.
Schedule exercise like an appointment-
Schedule exercise like it is an appointment you have to keep. Make it a priority. You are important and so it taking good care of yourself. If you are just starting out it can be as little as 20-30 3-4 days a week. Once you get going build that up to 40-60 minutes 4-6 days a week.
So try to switch your mentality to one of making fitness a lifestyle. You want to be healthy for life don’t you?
Eat Your Way to Great Abs
By Ben Kallen
A few weeks ago, we gave you tips “on building great-looking abs (refer to “5 Ways to Speed Up Your Six-Pack” in the Related Articles section below). Now we’re going to focus on the other half of the equation: your diet. When it comes to creating incredible abs, even the most effective workout programs can only bring you so far. That’s because you can’t get a flat, hard midsection without losing body fat. Here’s how to eat your way to great abs.
No matter how much effort you put into creating a six-pack, no one’s going to see it if it’s covered by a layer of flab. (The good news? While it’s impossible to “spot-reduce,” abdominal fat is often the first to go when you start losing weight.)
If you’re following the dietary guidelines of a Beachbody® fitness program or a personalized meal plan from joining the beachbody club, you’ll automatically be eating the right foods to lose fat as you get in shape. But the following seven principles can give you an extra edge, and will help ensure that the effort you’re putting into your abs will bring you the results you want.
Get plenty of protein. Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs. It also helps keep you from getting hungry while you’re eating right. You don’t have to gobble down 12-ounce steaks—just eat a normal portion of lean meat, fish, low-fat dairy, or vegetarian protein with every meal, and make sure your snacks contain some protein, too. If you still have a hard time getting enough in your diet, a daily shake made with Whey Protein Powder or Shakeology® can be a perfect addition.
By the way, protein is especially important in the morning, when a lot of people don’t get as much as they should. A protein-rich breakfast will help keep your blood sugar steady for hours, preventing the dips that can lead to cravings later in the day. (Try some low-fat chicken sausage, or an omelet with one whole egg and three egg whites, along with fruit or whole-grain toast.)
Reconsider your carbs. Despite the popularity of low-carbohydrate diets, the average American meal is still too high in sugar and fast-burning starches to bring body fat down to ab-baring levels. It’s time to say goodbye to sweetened soda, ditch the Doritos®, and save the cake for your birthday. If your fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein recovery drink after resistance training, that’s fine. But the rest of the time, stick with foods that are on the low end of the glycemic index (refer to GlycemicIndex.com for more information)—these foods burn more slowly, so they won’t spike your blood sugar and insulin levels.
Have fun with fiber. Something about the word “fiber” just doesn’t sound appetizing. But high-fiber foods can actually be quite delicious: fresh berries and other fruits, salads loaded with colorful produce, your favorite steamed vegetables or vegetable soup, stews or chili made with beans, chewy whole-grain breads and cereals . . . You get the picture. (These foods just happen to be loaded with nutrients as well.) High-fiber foods keep you fuller with fewer calories, and they help keep your digestive system working at its best—a double-whammy for getting rid of belly bulge.
Enjoy some yogurt. Probiotics, the healthful bacteria found in yogurt and other fermented foods, have been proven to help reduce belly fat. In a recent study in Finland, new mothers who took probiotic supplements averaged smaller waist circumferences, and lower body fat in general, than those who didn’t take probiotic supplements. And while the topic is still controversial, studies have found that eating lots of calcium-rich dairy foods like yogurt may increase overall weight loss.
Don’t forget to eat. Tempted to lower your daily calorie count by skipping meals? Don’t. Going hungry can raise your levels of the stress-related hormone cortisol, which research has found can increase belly fat even in otherwise thin women. And eating too infrequently can lower your metabolism and energy levels, while increasing the chance that you’ll get too hungry and decide to chuck your meal plan entirely. If you’re eating the right foods, regular meals and snacks will keep your body fueled while you’re working toward that strong core.
Drink more fluids. Hydration is important when you’re on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full, so you don’t overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.)
Plain ol’ H20 can’t be beat, but you can also switch it up with flavored waters, iced tea, and anything else you like to drink that isn’t full of sweeteners. How much do you need? The old rule of 8 glasses a day is a good start, but everyone is different: drink more if you’re exercising or it’s hot out, and drink less if you’re running to the bathroom every 5 minutes.
. . . With two exceptions. It’s time to cut down on those mood-altering substances, coffee and alcohol. Too much caffeine raises your cortisol levels and can impair your sleep, which can lower the production of fitness-promoting hormones. Meanwhile, the proverbial “beer belly” isn’t just the result of extra calories—alcohol actually makes it more difficult for your body to metabolize carbs and fat. Booze also stimulates your appetite and lowers your inhibitions, which can lead to bingeing. The best road to flat abs is no alcohol at all, but if you really like a drink now and then, just have one at a time (and no more than a few a week), and stay away from higher-calorie beers and sugary mixed drinks.
If you add these rules to your fitness plan, you’re sure to see faster improvements in your midsection. Of course, there’s an added bonus to eating this way: it’ll keep you healthier, too. That may not be as big an inducement as great abs, but we’re throwing it in for free
Exercise has completely transformed my life for the better. It has made so many positive changes in me, I could not be happier.
I used to live a pretty sedentary lifestyle. I grew up in a family that did not really value or participate in sports or exercise. I did not do any sports in high school. I would come home and plop myself down on the couch with whatever junk food I could find.
I got a little better with exercise in college but then there were always pizza parties and dorm food. I would exercise a little but I was bored with the treadmill and other machines I was using so I was not really making much of a difference in myself.
I knew I needed to really make a lifestyle change and make exercise a part of my daily life after I had my son. I had to find something I enjoyed doing. I tried all kinds of different things and finally found some workouts I really like. I do Turbo Jam, and also P90X. I love Turbo Jam for the cardio, I always feel like I have gotten the best workout. I also love P90X because there are so many different workouts it is tough to ever get bored. I also love it because I have developed long lean muscles which I have never had before. The greatest thing is now instead of dreading working out, I dread having to miss a workout.
There are 5 ways working out has really changed my life. Here they are-
1. Better Sleep
I used to have a very hard time getting to sleep. Once I did get to sleep I would be tossing and turning all night. I would be dragging most of the day every day. Now I fall asleep quickly and get a good sleep all night long. It makes such a difference to sleep good and feel refreshed.
2. More Energy and Better Mood.
I feel like I have tons of energy and feel so much happier. If I am having a bad day nothing can make me feel better than a good workout. I could be having the worst day and after a workout it feels like all that stressed just melts away.
3. Have not gotten sick
I used to get sick quite a bit. I would have a cold or flu it seemed more often than most people. I got very sick shortly after college and I think it was because I was not taking very good care of myself physically. Since I have made exercise a regular part of my life I do not seem to get sick. I had a toddler in the house who is sick quite often and I have managed to avoid getting the things he picks up.
4. Weight loss, Body Definition and Increased Self Confidence
Obviously one of the greatest things about regular exercise is I have lost weight. I am starting to see definition all over my body. I no longer have to find clothes to cover my fat or hide bulges. I feel better so I have much more self confidence that I ever have.
5. Finding a Work at Home Fitness Business.
I found Beachbody when I was looking for fun workouts that I could do to keep me interested in exercise. Their programs have transformed my life. I found they had a way I could work for them in my own home business, continuing to get in the best shape of my life and helping others do the same. I get paid to do this, how great is that? I am now a Team Beachbody Coach working from home, helping others reach their health and fitness goals.
If you are looking for a way to work from home and change your life both physically and financially check out more about coaching. The great thing is you can do it part time or full time. It is your business so you can put as much into it as you want to get out of it.
Here is a link with more information-
http://beachbodycoach.com/esuite/home/myworkoutspay/coach.html
I just thought this was humorous, my dog thought my workout ball was her dog toy. She loved it so much she slept with it.
This does bring up a good point that dogs and humans both need exercise to fight obesity and be healthy. Exercise is very important for dogs for their health and in order for them to be more well behaved. Dogs who don’t get a lot of exercise can have some behavioral problems.
If you are a dog owner exercising and walking your dog can be a great way for both of you to get some exercise, have fun and get healthy together.
Top 10 Inspirational Fitness Films
By Steve Edwards
Oh, magical cellulite cure of celluloid!
One of the reasons we go to the movies is their ability to transport us to another time or place. They’re like an amusement park ride with costumes. Beyond pure escapism, they also have the power to motivate. Since films compress time, we get to see the effects of great acts without having to do them ourselves. But movies also have the power to transcend their medium and become part of our real world. For better or for worse, they’ve become the strongest educational and motivational tools we have.
Enter the sports film. Since the day we first saw Rocky Balboa running up the steps of the Philadelphia Museum of Art, Hollywood has been trying to upstage him. Prior to this time, a “sports” movie needed social relevance. After watching the Rock go 15 rounds with the champ, and then to the Oscars, they realized this was no longer the case. A sports film needn’t be “serious.” If it made you leave the theater wanting to cheer, it was a job well done and money in the bank.
This article, though, is about fitness and not sports. So let’s focus on films that will make you want to be fit. The Natural is a great sports film but it’s unlikely that the subsequent trips to the batting cages are going to change your waistline. These films should make you want to burn calories, sculpt your body, and chug raw eggs for breakfast. Well, two out of three ain’t bad.
So without further ado—drumroll, please—here are the top fitness movies of all time.
Without Limits (1998) The story of American running legend Steve Prefontaine is great on many levels, with plenty of social relevance, but it’s also tough to watch without feeling like “going out for an easy 10.” A biography and, hence, not a definitive sports film, you can’t help but feel Pre’s passion to run and, even more, push his body to the brink of its limits.
Best training moment you might miss: The scene where he tries on some prototype shoes and doesn’t come back for hours.
Quote: “Is there anything worse than coming in second?”
Other films in genre: There are many films about running or runners. Here are some you may have missed: The Jericho Mile (1979), On the Edge (1985), and Personal Best (1982).
Hoosiers (1986) This story of a small-town basketball team that overachieves (not wanting to give too much away) is often considered the best sports movie of all time. While it’s not a definitive training film, it’s hard to watch it and not feel like doing something. It does have the “anything is possible” message going for it. Plus, it’s true.
Best training moment you might miss: Jimmy Chitwood shooting around at sunset, even though he’s vowed not to play.
Quote:”I’ll make it.”
Other films in genre: There are a ton of good hoop films. Don’t miss Coach Carter (2005), One on One (1977), and Soul in the Hole (1998).
Blue Crush (2002) Though marketed as “hot chicks in bikinis” fluff, this is a hardcore sports film. It’s formulaic, in a Top Gun-sorta way, but the main character is driven, conflicted, and well played by Kate Bosworth. It also gives a decent account of what it’s like trying to follow a dream of living as a surfer in Hawaii.
Best training moment you might miss: Don’t walk in late. The opening scene is worth the price of admission alone.
Quote: “Train Hard. Go Big.” Not actually said, but written on the protagonist’s mirror in lipstick.
Other films in genre: An embarrassing genre from the Hollywood perspective (Gidget, Ride the Wild Surf, Point Break). Big Wednesday (1978) is the lone gem, and it’s not really about surfing. Instead, rent the documentaries Riding Giants (2004) and Endless Summer (1966).
Goal! (2005) A young Mexican kid living illegally in L.A. is seen by a scout and gets a chance to try out with a Premier League soccer club. Simple plot, with obvious tension-building elements, moving towards huge obstacles to overcome while surmounting incalculable odds—now THIS is a sports movie! It also happens to be well acted, well shot, and the characters are not necessarily stereotypical. An easy film to watch that will assure you that your life could be harder and that you should make the most of it.
Best training moment you might miss: Like I said, it’s an obvious film, but there’s a scene where he’s practicing on the beach that evokes his passion for soccer, which makes a nice contrast to all the more overt face-down-in-the-muck sort of stuff.
Quote: “I don’t know where home is.” “Yeah, ya do. It’s green an’ it’s got a goalpost at each end.”
Other films in genre: Though soccer is the most popular sport in the world, we don’t have much to choose from. Notables include Bend It Like Beckham (2002), A Shot at Glory (2000), and Victory (1981).
Enter the Dragon (1973) Before Hollywood figured out sports films, it figured out people would watch movies if the stars were fit. The guy they learned it from was Bruce Lee. This low-budget film out of Hong Kong pretty much changed American film and created a brand-new genre, the martial arts film. Actually, when you think about how commonplace martial arts are, it pretty much changed the world. Anyway, Bruce Lee only made a few films and this, by far, is the best. If it doesn’t make you desire greater fitness, nothing will.
Best training moment you might miss: It’s impossible to miss any training moments in this film.
Quote: “Don’t think. Feel. It is like a finger pointing away to the moon. Do not concentrate on the finger or you will miss all that heavenly glory.”
Other films in genre: Oh, about a million. Most unwatchable but virtually all feature a lot of training. Pick your favorite beefcake. Here are three you probably haven’t seen: Drunken Master II (1994), Iron Monkey (1993), and Billy Jack (1971). Unfortunately, women don’t really have their own role model in the U.S. but Cynthia Rothrock was a big star in Hong Kong for years. Check with Netflix and pick those with the best ratings.
Pumping Iron (1977) This documentary did two things: it made bodybuilding a mainstream activity and made Arnold Schwarzenegger a star. It’s both interesting and motivating to see these guys, who were basically fitness test pilots, devoting their lives to what, at the time, was an esoteric pursuit with little chance of fame or reward.
Best training moment you might miss: When Arnold walks onto the stage, looking serious, and slowly breaks into a grin. This is a guy at the top of his game.
Quote: “Remember, if you are training hard, he may be training twice as hard. You just gotta keep coming back stronger.”
Other films in genre: Pumping Iron II: The Women (1985). Not a real popular genre, though I guess you could add any sword-and-sorcerer movie to this list. At least these guys found a way to make money after all that time in the gym.
Breaking Away (1979) A film about how a group of working-class kids’ lives change when one of them wins a bike and starts to win races. A great film, that’s not really about training, but has many outstanding training scenes. Paul Dooley, as Dave’s father, nearly steals the show. Not to be missed, training or no training.
Best training moment you might miss: Riding the rollers and eating an apple in the car wash. Don’t try this at home!
Quote: “I know I-tey food when I hear it! It’s all them “eenie” foods . . . zucchini . . . and linguini . . . and fettuccine. I want some American food, dammit! I want French fries!”
Other films in genre: American Flyers (1985). Other than that, we’re still waiting for the movie about Major Taylor. Maybe rent some old Tour de France videos or, if completely jonesing for some velo action, try Quicksilver (1986) or Rad (1987).
Chariots of Fire (1981) Film about some British runners that won the Oscar for Best Picture. A great film in many ways, but it will inspire even the most sedentary of us to run, “like the wind”
Best training moment you might miss: Not training, but motivation for training, is when Abrams is sitting in the stands after losing and visualizing the race he’d just lost.
Quote:”When I run, I feel God’s pleasure.”
Other films in genre: See Without Limits.
Rocky (1976) Yeah, sure, we all make fun of the Rock now. But remember that back before those Roman numerals, Mr. T, Ivan Drago, and when the culminating scene of the movie was a bar fight, Rocky was the quintessential American hero. Now we have The Contender, American Idol, and a bunch of other reality shows that try and create a real-life Rocky. Well, I knew Rocky Balboa. And those shows are no Rocky. Adriaaaaaan!
Best training moment you might miss: Rocky running up the stairs at the Philadelphia Museum of Art. Just kidding.
Quote: “He doesn’t know it’s a damn show! He thinks it’s a damn fight!”
Other films in genre: There are a lot of great boxing movies and all feature a lot of training. However, most of them aren’t great endorsements of the sport. Three great boxing films that won’t make you want to step into a ring with Apollo Creed anytime soon are Raging Bull (1980), The Harder They Fall (1956), and Fat City (1972).
Vision Quest (1985) Quirky film about a wrestler trying to cut weight so he can challenge a guy nobody else can beat. It had too many offbeat characters to become a mainstream hit, but no movie conveys motivation like Vision Quest. If you think dieting is hard, watching Louden Swain run around Spokane in a rubber suit and not eat while trying to fight off opponents, nosebleeds, and raging teenage hormones is just the “my life doesn’t seem so bad” accountability you’re looking for. You’re on a Vision Quest, man!
Best training moment you might miss: I doubt you’ll miss it but when Louden warms up for his big match then busts through the doors to the cheering audience, it makes me want to train until I pass out. In fact, I think I’ll go watch it right now.
Quote: “It’s not about the six minutes. It’s what happens in those six minutes.”
Other films in genre: None; probably why it’s not more popular.
5 Ways to Keep the Scale Moving
Steve Edwards
Not much is as frustrating during an exercise program as when your results stop progressing. But it happens to everyone; and even if you’re training like a cage fighter, it will happen to you, too. When it does, the solution isn’t as obvious as you may think. While the logical answer is to kick your workouts up a notch, eat cleaner, or eat less, that might be exactly the opposite of what you should to be doing. Here is an explanation of why your results are bound to plateau and what to do about it when it happens.
What is the dreaded plateau?
It’s part of the body’s natural process to hit a plateau because it’s always trying to regulate itself. Its regulated state is called homeostasis. Your body is a creature of habit, but it doesn’t care whether those habits are bad or good. The more you do something to enact change, the more it adapts and tries to limit that change. This can be a good thing because less stress is placed on the body. But it’s a bad thing if you’re unhealthy because that is the state your body is willing to call homeostasis. If your goals are to change your body, you’ll want to keep that adaptive stress high until you’re fit and healthy.
Fitness trainers refer to the above-mentioned process as the adaptive phase of training, and any good fitness program is designed around it. The time it takes your body to adapt to something new varies by activity, your fitness level, and the effort you put into the endeavor. This process can take as little as 2 weeks to more than 12 weeks. In general, the fitter you are, the quicker your body adapts to a new workout routine.
To get the most out of an exercise program, you need to break habits from time to time. This is why most training programs are broken up into phases or blocks that generally look something like this:
Foundation phase: building base fitness—the time this takes varies per individual.
Adaptive phase: learning to master the movements or cadence of a new workout program—takes between 1 and 12 weeks.
Growth or Mastery phase: once mastered, your body has a limited time to make accelerated performance gains—generally 1 to 4 weeks.
Recovery phase: when results level off, your body needs to recover from the stresses of hard training—generally 1 to 4 weeks.
Most athletes train in 4- to 6-week blocks; during this time, they work on one energy system at a time. Each block is broken down into the above-listed phases. As each phase is mastered, the body begins to plateau, which is a signal to begin a recovery phase and move into the next training block.
If you graph the desired results of your exercise program, the line should look like a ski slope (heading up or down depending on your goals) because you’re making rapid changes. Once your body gets good (or efficient) at these exercises, they don’t cause as much trauma, and you begin to get less effect out of the same program. The “ski slope” begins to level off and starts to resemble a plateau. If this program is continued as such, the line will go completely flat, or even start to dip the other way because of overuse.
A good exercise program is designed to keep your graph looking like a ski slope by altering what you do regularly. Let’s use a comparison of Power 90® and P90X® as an example of how two programs might look. Power 90 is an introductory program and P90X is an advanced program. They both follow similar patterns but the timing of each is different.
Phase I: Foundation phase. Power 90 begins with the I/II workouts. P90X begins with a fit test, meaning that your foundation should be complete prior to beginning the program.
Phase II: Adaptive phase. This is where the biggest changes in the programs occur. Power 90 doesn’t change much because it may take an untrained individual up to 12 weeks to adapt. At the P90X level, adaptations are very quick and will happen in 1 to 2 weeks.
Phase III: Mastery or Growth phase. This is the most intense period of training. Once the body adapts to exercise, there is a short window wherein very rapid improvement occurs.
Phase IV: Recovery phase. Exercise intensity is reduced to allow microtrauma to heal. If timed correctly, fitness improves during this phase, until the body is recharged and ready to begin Phase II again. If done for too long, Phase I should be repeated. The recovery phase, which can also be called a transition phase, is a major part of P90X. Power 90, due to the variable adaptive phase, doesn’t have a recovery phase built in.
Plateau: occurs when Phase III is extended too long.
Most sound fitness programs follow a similar plan. This alone does not keep plateaus from occurring. They affect everyone who engages in any exercise program, from couch potato to Olympian. In fact, the more finely tuned your body is, the harder it is to avoid plateaus, mainly because there is less margin of error to play with. But even though they are a natural part of the process, it does not mean that you have to give in to them. At some point along your fitness path, you are going to encounter a plateau. Here are 5 tips to help you snap out of it:
Back off. This doesn’t mean that you shouldn’t exercise; it just means that if you ease up a bit, you’ll likely recover and get stronger. Oftentimes your body is overtrained, exhausted, and just in need of a break. If you are finding it suddenly difficult to get through a workout that was easy the week before, this is most likely the case. You should cut down on your intensity and focus on technique and flexibility. It’s a perfect time for a recovery-specific workout like Slim Series® Cool It Off!, Tony Horton’s Ho’ Ala ke Kino, or some easy cardio, yoga, and/or stretching workout. Another option would be to lower your workout weight or pick easier workouts. Gauge this so that you finish workouts feeling refreshed rather than knackered. When your energy level returns, launch back into your original program, or a more difficult one, harder than you did before.
Turn it up a notch. The antithesis of backing off, because a plateau may also happen when you’re purely bored and/or listless. The easiest way to increase intensity is by adding resistance. Change bands or add weight so that you start failing at around 6 to 8 reps on all of the exercises, which changes the energy system you’re using. This added intensity will force your body to adapt and turn that improvement line skyward again. You’ll know if this was the right tactic in one of two workouts because you’ll either respond by feeling energized or you’ll hardly be able to finish the workout.
Streamline your diet. Most of our diets could always use a little improvement. If you’ve been giving yourself little rewards for a job well done (a good idea in general), then it’s time to stop. Try a super-strict week wherein you do everything perfect. If you don’t have a great example—like the P90X diet—scour the Message Boards for help.
Add some morning cardio. Twenty minutes or more of easy- to moderate-level cardio in the morning on an empty stomach can help get your metabolism steamrolling again. You can train your body to more efficiently use stored fat as fuel, and this is one of the easiest ways to do it.
Add or subtract 500 calories per day. If everything else seems fine and you’re at wits’ end, then try this. Your diet might just be miscalculated and you could be under- or overfeeding yourself. This is common, especially as you get fitter, because your body composition changes, which is why adding calories is one of the main ways our members kick themselves off of plateaus. Five hundred calories per day works out to 3,500 per week, which equates to a pound. Keep in mind that this will only work if you are eating proper nutrients. If not, try #3 first, and then try altering the number of calories you’re eating.
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