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The P90X3 Schedule Breakdown

P90X3 SCHEDULE

extreme fitness accelerated

This is one of the latest and one of the most popular fat-burning work out program that was created by Tony Horton. The P90X3 workout schedule brings together a variety of fitness regiments of the other previous programs in that takes half of the time. This is to say: the workout takes 30 minutes unlike the rest take 60 minutes.

Are you in search of that dream beach body? Well, P90x3 is an option. This schedule is arranged into training blocks. These training blocks are fashioned to test and improve the functioning of your body with a technique known as ‘muscle confusion’. Simply explained, muscle confusion is working your muscle in different ways using a range of routines and workouts. The aim of muscle confusion is to ensure that you do not reach the climax in your training where muscle growth stagnates. This muscle confusion promotes fast results throughout the workout. This ensures a maximum fat loss, muscular growth, and body conditioning.

The P90x3 workout schedule is split into 4 blocks. 1 week is meant for recovery and three weeks for an intense workout. The week set aside for recovery is not as dormant as it sounds; it’s the week that you avoid the heavy workouts but still do light workouts. This functions to keep the muscles occupied as they recover from the workout of the previous week. It also helps the body prepare for the coming week of intense workouts. This entire workout is scientifically made to build endurance, flexibility, and strength in only 90 days.

One of the advantages of  P90X3 is that it’s very customizable; adherence to it depends on your fitness goals and needs. The descriptions below will help you settle on the method that suits you best.

Classic: This P90X3 program is suitable for starters. Its schedule is set at a specific speed that increases intensity with time allowing you to build endurance and strength. This classic program will take you through cardio, strength, and conditioning.

Doubles: For people that want to lose some weight and are perfectly okay with putting up extra cardio workouts, the doubles schedule is the best. However, people recovering from injuries should avoid the workout. The initial phase of the P90X3 program is just as any normal cardio workout program. The next phase brings in one extra workout thrice a week, and the fourth and final phase adds more complementary workouts 4 days every week.

This is the most rigorous version of the program. It is usually for those doing several rounds or the extreme athlete.

Lean: When it comes to the lean schedule, there are no chances of messing around. As much as each workout is still only half an hour long, it’s dedicated almost entirely to cardio. This means breaking a really serious sweat. This workout divides itself into blocks of 3 with each taking four to five weeks each. It needs you to be completely dedicated to the program if you want to see results and finish the program.

This program is suitable for anyone who is scared about the trying out the classic plan. The lean program will enable you to lose fat. This is because it focuses more on putting you into the cardio ‘fat burning’ zone that promotes weight loss. For the P90X3 lean program, you are not required to take part in the plyometrics or the legs and back workouts.

Mass: This is for exercise gurus who have already established a strong baseline of fitness or have reached their target goal weight. It is designed to pack on a couple of muscle in a way that is similar to or more than the normal weight training. Alternatively, you can opt for a “doubles” option that functions to increase your workout time to an hour a day.

Below is a sample of the phase 1 workouts.

        Phase 1

     First, Second and Third week

  • Day one- You do total synergies workouts for classic, doubles, mass, and Accelerators for leans schedule.
  • Day two- classic and mass you do Agility X workouts and Agility X Dynamix. 
  • Day three- X3 yoga workouts for all the phases.
  • Day four- the challenge workouts for classic, double and mass phases
  • Day five- CVX for classic and double, isometric for lean and Pilates x for the mass phase
  • Day six- warrior workouts for classic and doubles, agility x for lean, and incinerator for the mass phase.
  • Day seven- Dynamix workouts for all phases.

          Week Four

  • Day one- Isometrix workout for all lean, classic, doubles and mass.
  • Day two- Dynamix workouts for classic, mass, lean and doubles.
  • Day three- Accelerator workouts for classic, doubles and lean and the warrior workout for mass.
  • Day four- Pilates X workouts for mass, lean, double and classic.
  • Day five- CVX workout for classic, lean, and agility X workouts for mass and doubles.
  • Day six- X3 yoga workouts for mass, lean, double and classic.
  • Day seven- Dynamix workouts for double, lean, classic and mass.

Below is a complete picture of the entire schedule:

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 1Total SynergisticsAgility XX3 YogaThe ChallengeCVXThe WarriorDynamix
Week 2 Total SynergisticsAgility XX3 YogaThe ChallengeCVXThe WarriorDynamix
Week 3Total SynergisticsAgility XX3 YogaThe ChallengeCVXThe WarriorDynamix
Week 4IsometrixDynamicsAcceleratorPilates XCVXX3 YogaDynamix
WeekMonday TuesdayWednesdayThursdayFridaySaturdaySunday
Week 5Eccentric UpperTriometricsX3 YogaEccentric LowerIncineratorMMXDynamics
Week 6Eccentric UpperTriometricsX3 YogaEccentric LowerIncineratorMMXDynamics
Week 7Eccentric UpperTriometricsX3 YogaEccentric LowerIncineratorMMXDynamics
Week 8IsometricxDynamicsAcceleratorPilates XCVXX3 YogaDynamics
WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 9DeceleratorAgility XThe ChallengeX3 YogaTriometricsTotal SynergisticsDynamics
Week 10DeceleratorMMXEccentric UpperTriometricsPilates XEccentric LowerDynamics
Week 11DeceleratorAgility XThe ChallengeX3 YogaTriometricsTotal SynergisticsDynamics
Week 12DeceleratorMMXEccentric UpperTriometricsPilates XEccentric LowerDynamics
Week 13IsometricsAcceleratorPilates XX3 YogaDynamicsDynamicsDynamics

Conclusion

Whether you want to lose that extra fat, get ripped or you want to outperform everyone else on the; track, court or field, there is a workout suitable for you. The options discussed in this article that are offered by the P90X3 routine are all you need. You can make a huge difference in building new muscles and burning all excess fat, in just 30 minutes a day. By utilizing few or no gym equipment at all, you can get your dream body. With this workout, there are no giving excuses. Remember to eat healthy and whole foods, improve your cardiovascular health with cardio workouts and you will build a better version of you.

P90X3 has 4 methods of workout allowing you to have a selection of what you want to do. This also gives you an opportunity to tailor-make your workout programme. Tailor-making anything makes you feel a sense of control and eases the workout process for you.

  • July 20, 2018
  • Blog

P90X vs. P90X3 – Which Workout is Better?

P90X vs. P90X3 

Many questions have come up concerning P90X vs. P90X3, with the recent release of the P90X3 program. Their differences, similarities, which is healthier and which meal plans should they be accompanied with are a number of the queries individuals are having. In this article, the main points of every program are mentioned to assist you to get a much better idea of the two programs and which one would fit your needs.

Let us discuss the P90X program first then later expound on the P90X3.

P90X

tony horton doing exercise

P90X is a home-based exercising program that is well-balanced in terms of workouts. Its aim is to assist individuals to get into their best body form. P90X program primarily offers some resistance workouts, yoga, and intense sweat causing cardio workouts and stretching workouts to crown it all.

There are three exercise plans that you simply will follow with the P90X program. They are:

  • Lean- The lean program is almost the same as the classic, with a bit more emphasis on losing fat and getting to eliminate that additional weight. This program incorporates a ton of cardio in it.
  • Classic- Classic incorporates all aspects of fitness workout routines. This implies that you are simply going to doing a little bit of all workouts, together with cardio, bodybuilding, and yoga. You’ll participate in weight exercises like pushups, dips, and pull-ups. Additionally, you will do some quality resistance moves that make use of weights to assist you tone and build muscles with the use of bands and dumbbells.
  • Doubles- Doubles physical exercise is almost the same as the classic routine with further sixteen minutes ab workouts. This in total averages to seventy-five minutes of workout time. On top of all that, there’s an additional cardio exercise session added in at the very end of the exercise for three days in each week. A yoga-X workout lasts ninety minutes.

If you’re the sort of person who has a busy schedule and little time to work out, then the P90X exercise program may not be the most effective selection for you. Every workout is close to an hour long. As long as you adhere to the workouts and diet set up you’ll get the expected results.

In addition, the program needs you to possess some working out tools. That’s to say there’ll be some additional cost for purchase of these tools. On top of that, if you travel a great deal, it will be troublesome to carry the tools with you. Look to cut down on cost by buying from low-cost sellers on-line.

The only drawback to the P90X program is that towards the end of the program, cardio workouts are very easy. Once you have worked out a month or two, the cardio workouts would appear to be terribly simple at this point. Once this happens, it’s best that you simply try adding extra time to the exercise, or carry some dumbbells while you’re doing the workout moves. This may increase body resistance resulting in muscle growth.

P90X3

synergistic exercises

If you’re interested in reading our P90X3 review click the link.

P90X3 is varied largely from P90X and P90X2. P90X was such a great success because it bore results pretty fast, and that’s precisely what you get with P90X3. P90X3 is all about using the shortest time possible to perform the best workout. Every one of the workouts takes only a half-hour long. The P90X3 workout schedule is structured in a way that’s backed up scientifically. There are loads of studies recently, done in order to measure the advantages of shorter workouts. The findings indicate that the majority of people taking part in workouts enjoy outcomes from the first thirty minutes!

P90X3 additionally incorporates some latest varieties of working out, such as:

  • Pilates
  • Isometrics
  • And even some MMA style workouts

Simply put, P90X3 took the most effective from both P90X and P90X2 and combined it into one exercise program with few additional workouts. You’ll be able to modify any of the moves in P90X3, just like you could in the previous two programs. P90X3 is basically about doing what works work for you, and so you are doing it.

SO WHICH ONE IS THE BETTER OPTION?

Both programs assist you to accomplish pretty much the same things. Thus in terms of the outcome of the process, they are similar. The most conspicuous result of incorporating them into your workout schedule is that they get you into the perfect body shape and fitness after a while.

The P90X3 workout program is best for beginners or people who are new in the workout world. The workouts are not as intense and lengthy as those in the P90X program. However, if you are impatient and desire quick and visible results, then you should opt for the P90X program.

Any exercise after beyond the first 30-minutes time span is going to be more of a top up to the main exercise. Therefore, the P90X3 program can be argued to be more efficient and time-saving for those taking part in it.

CONCLUSION

P90X vs. P90X3 programs are similar in terms of workouts done. The sole distinction is that P90X3 covers a shorter time (30 minutes) as compared to P90x which takes roughly one hour. Finally, the choice of which program to undertake entirely lies up to you. If you an unsure of which program to adopt, try both on alternate days. Listen to your body and stick with the one that does create the greatest fulfillment without much strain. Also, consider the program that favors your normal daily routine like work. Additionally, in terms of your finances, consider the one that needs very little or no equipment to assist cut costs. Factor in your end goal; losing body fat, gaining muscle or maintaining.

These programs ought to be taken seriously for results to be seen. The correct diet must accompany the exercise program you choose as well. Note that P90X3 is more accommodating in terms of your time, and it’s also beginner friendly when compared to the P90X workout program. The P90X program can get you great results as much because it is difficult and time-consuming.

  • July 19, 2018
  • Blog

PiYo Results – Does PiYo Work?

PiYo Results – Does PiYo Work?

PiYo is an acronym for Pilates and Yoga. It is a total body fitness system that is created to get your entire body in shape from head to toe. PiYo workouts combine the Pilates and yoga practices to enable you to achieve PiYo results like lose weight, build strength, increase body flexibility and enjoy doing it as well. PiYo workout program was founded by Chalene Johnson and was mainly created for people who want the bodies and minds to benefits from Pilates and yoga workout without a lot of sweat being disposed of and a colossal use of energy. The entire program takes 60 days of between 25 to 45 minutes daily combination of various low impact moves. This form of workout does not involve any weight lifting, jarring and jumping instead it is more of body flexibility moves. Thus, it is most suitable for people:

  • Looking to lose weight.
  • Who are new to fitness and seeking an entry-level into fitness.
  • Want to focus on fast body fat loss without going to extremes.
  • Who want to avoid high-impact workouts
  • Who are into fitness already but are seeking for supplement workout programs.

Once a person takes any kind of workout program, there are various physical and health benefits he or she will have to enjoy. Below are some results a person will enjoy.

 

piyo results

The Results

1. Increased body strength This is one of the most important things to consider. The PiYo workouts is a total body strengthening process with poses like squats, lunges, side plank, core work, and plank. These poses are key elements that engage both the small and large muscles of the body. Through working in and out of these many poses, through your own body’s resistance, you build body strength. Once in a while, hand light weights are used in order to increase the amount of strength building. In such a class, the muscles are worked out for sculpture and toning but not as bulky as the heavy weight training.

2. weight loss Unlike solo yoga and Pilate classes, piyo gets better results because the exercises are better as they are aerobic. PiYo workout programs link together various, constantly flowing exercises that increase your heart rate, make you sweat and burn calories making you lose weight. The PiYo classes are high energy but low-impact, with poses and moves taken from old school Pilates, yoga and dance combined together in a better way to add more aerobics and fun into the program. These moves include but not limited to stepping in and out lunges, flowing in and out of warrior poses and flowing through of traditional sun salutations.

3. various interesting workout components in keeping the person interested into the continuous workout which is good for your health. PiYo is not the same as many other Pilates and yoga combinations out there. As much as it blends together these body and mind exercises, it also brings in other components like martial arts, kick-booty workouts as well as dance for more intensity. In addition to all these, PiYo also boasts of using upbeat, mainstream music as opposed to the traditional Zen Yoga music. This helps keep the participants interested, excited and in the zone throughout the workout session.

4. Body Flexibility According to PiYo teachers, in addition to strength, another benefit is body flexibility. These classes do not only build muscle and help increase cardiac health, but the poses and moves help in adding muscle flexibility. The poses and moves during the dance all borrowed from yoga and Pilates help make your body parts more flexible. One can twist their waist, legs, arms, bend backward without feeling any discomfort, pain or breaking a bone. Flexibility is necessary to avoid muscle, tendon or bone injury in any part of the body.

5. Overall body wellness The PiYo moves and poses help in increasing range of motion in your body joints, improve the energy levels, reduce stress, and improve your body balance thus leaving you with a total mind and body blissful workout. Apart from that, the workout and stretching of body parts enables better flow of blood and hence a relaxation feeling. This helps me to keep illnesses at bay. A relaxed body means that you will sleep well and feed well. All these are key contributors to the overall well-being of any person.

piyo workout results

Pros

1. Affordable- In instances where you want to train yourself, all you need is buy a DVD or CD from the store that has PiYo 60 day workout programs, yoga mat, water bottle and face towel and you are set. No need to buy heavyweight equipment like another form of body weight training

2. Can train in the comfort of your house– With PiYo, there is no need to go to the gym as most poses and moves do not need a large space. Your house is enough.

3. Not time-consuming- Most PiYo classes last not more than 45 minutes. So if you work with a tight schedule, you still can manage to do your PiYo workouts and rush to work.

4. Not gender oriented- this means both men and women can engage in these workouts. In addition, you can do as a family or a couple which is more fun and fulfilling

In Conclusion

Read my full piyo review here. PiYo workouts are way better than solo Pilates or Yoga workouts. These workouts are of shorter periods and low impact. This means that people who are not so strong to do weight training can indulge in PiYo training program and feel better. Results from Piyo are more or less like any other kind of work out results and especially for those seeking to lose weight. The only difference is that PiYo is more fun and combines a variety of tactics. Who doesn’t want some fun workout program? It is important that all people see the benefits and embrace it. It is a fun way of maintaining a fit body weight and helping with flexibility. PiYo is a 60-day program with a lot more health benefits. Spare less than 45 minutes of your time and keep body fat away.

  • June 22, 2018
  • Blog

PiYo Diet Plan – Does it Work?

PiYo Diet Plan – Does it Work?

The PiYo diet, also known as the (PiYo) GET LEAN EATING PLAN, is in other words what you would term as a healthy diet. This diet is aimed at making healthy eating easy and intuitive. PiYo diet is not just an ordinary weight loss diet, it is way much better than that. As a matter of fact, adhering to this 35% protein, 40% carbs and 25% healthy fat, whole foods PiYo diet is the lead to than jaw-dropping results or not-so-great results. The results entirely depend on you.

piyo diet plan

Eating right is necessary. This is because food fuels you to be able to work out. PiYo diet seeks to combine all foods that are needed by your body in the right and healthy amounts. PiYo diet is balanced enough to ensure that you do not add unnecessary fat and weight but you still have enough energy to do PiYo workouts or any other workouts.

PiYo diet breaks food into 5 groups and their respective proper serving:

  1. Primary vegetables- mainly offer nutrients. 1 serving= 45 calories
  2. Secondary vegetables/grains– offers fiber to keep you full longer and more energized. On a PiYo diet, 2 servings are recommended. 1 serving = 70 calories
  3. Fruits– they are rich in vitamins, fiber, and minerals. 1 serving= 70 calories.
  4. Protein– The only building block and muscle sustainer. 1 serving =140 calories.
  5. Healthy fats– Provides a slow-digesting source of energy enabling you to stay full for long and contributes
    to your overall well-being. 1 serving = 140 calories.
  6. Free foods– PiYo diet has a 6th food category. These are known to be only advantageous to your body and you can
    take as much as you want.

The plan tells you the no of servings per group you need to take per day depending
on your weight and target goals. It can’t get easier than this, right? Well, the diet plan is elaborated further
below.

PIYO DIET

Every person dreams of a perfect beach body. However, you cannot get into that perfect shape unless without a bit of work. You need to burn major calories and build lean muscles.
In order to achieve all these, there are steps that need to be followed.

STEP 1. SUBTRACT SOME SPECIFIC AMOUNT OF CALORIE TO ACHIEVE WEIGHT LOSS

For any diet plan to be successful, you must be ready to eat less than you are accustomed to. This means eating less than your body requires each day and while ensuring that your calories levels do not go too low to an extent where your body will result into burning muscle tissue for its supply of energy or lower the metabolism rate resulting to constant fatigue. To calculate your calorie level follow the formula below.

Current weight x 11 = caloric baseline

Caloric baseline + 400 = maintenance
calories

Maintenance calories – 600= calorie target

STEP 2. FIND YOUR CALORIE TARGET AND PICK A FOOD PLAN THAT MATCHES IT

PiYo diet beach body has 4 different plans
that is mainly dependent on your calculated calorie target. The 4 plans are
outlined below with reference to the servings needed per food group.

piyo diet

Plan A- calories (1200-1399)- the lowest number

4 servings of primary vegetables

2 servings of grains

2 servings of fresh fruit

24 servings of protein (lean)

3 serving of healthy fats

Plan B- For people with a caloric target of between 1400-1599

5 servings of primary vegetables

2 servings of secondary vegetables and
grains

3 servings of fruit

5 servings of protein (lean)

4 servings of healthy fats

Plan C- for people with a calorie target of between 1600-1799

6 servings of primary vegetables

2 servings of secondary vegetables and
grains

3 servings of fresh fruit

6 servings of lean protein

4 servings of healthy fats

Plan D- for people with a calorie target of 1800 or more

6 servings of primary vegetables

3 servings of secondary vegetables and
grain

3 servings of fresh fruit

7 servings of lean protein

4 servings of healthy fats

STEP 3: CHOOSE FOODS YOU PREFER TO EAT

At this step,
you finally get to choose what you want to include in your meal plan. Given a list of wholesome diet options. The PiYo diet gives you the
freedom to choose in each of the 6
food groups we discussed above. This ensures fewer chances to rebel from the diet.

In addition,
the food list details the amount of portion each food equals to so no guesswork or calorie counting needs to be undertaken. The portions are measured using measuring spoons and cups with a few amounts
measured in ounces.

STEP 4: PLAN YOUR MEALS

The PiYo diet is summed up by you coming up
with a meal plan for the week including your snacks. This allows you to
accurately and wholesomely own the diet plan and not feel like you are forced
into it. Plan your meals in reference to your liking but portion them
accurately according to your goals. The only caution needed s for the people
training more after the PiYo workouts, they need to add their caloric intake so
as to bump up their energy levels.

In Conclusion

PiYo diet can help you go a long way
towards achieving your desired body goals. Strict adherence to the diet means
more likelihood of positive changes as opposed to once in a while adherence.
Weekly meal planning of the PiYo diet helps you to avoid last minute
quick-meal-fix which is mostly not a so healthy meal or not a balanced meal. PiYo
diet meal planning also enables you to check for portioning. PiYo diet is
affordable and you plan according to your finance and food taste preference,
thus no pressure to your stomach or your finances. It also allows for
substitutes as it is not specific to the items, for example, grains you choose from a variety.

Learn your body and listen to it. Do not starve yourself. If you feel weak check your sugar levels or intake of food. Do not dismiss the snacks, they help avert cravings and
ensure you do not take large food portions at once. For more enjoyment and
challenge feel, do it with a partner or the family as a whole. This will help you stay focused together with PiYo workouts. PiYo diet is important in ensuring you rock
that bikini body. Read my full piyo reviews by clicking on the link.

  • June 20, 2018
  • Blog

PiYo Schedule – What to Expect from PiYo

What Is The PiYo Schedule?

piyo schedule

If you’re into fitness, you’ve no doubt heard about PiYo. This is an intensive workout that combines Pilates and Yoga for the ultimate in weight loss results.

Not only is PiYo going to help you to lose weight, but the schedule also helps you to gain strength, be more flexible as well as burn calories. The schedule requires you to do a workout each day, except during your rest days. The entire program is a 60-day regimen, and it’s ideal for those who don’t like high-impact workouts.

What Is PiYo Like?

The PiYo schedule does not include weight lifting and extreme exercises. Each workout in the PiYo lineup is done for one day, and then the following day, you move on to a different workout.

Be sure to bring some water a towel to your workout because you’re going to do some serious sweating! You’ll also need a yoga mat and some comfortable clothing. Once you have everything you need, be prepared for a workout that you’re seriously going to feel the next morning.

What is the Purpose of PiYo?

This is more so a regimen focused on weight-loss rather than building muscles. The schedule takes just about 45 minutes to an hour to finish, but it’s going to go by faster than you think.

PiYo increases flexibility and strength through its various workout formats, including PiYo Base and PiYo Strength. Start at a level that is right for you and then work your way up from there. Everything gets organized through your Schedule.

Is it Hard?

We’re going to be upfront here. The schedule is seriously going to challenge you in many ways. But you’re just going to love the results. You can begin at any level that you choose. If you’re already an advanced yoga practitioner, then you’re still going to love the way that PiYo challenges you.

And beginners find that they can start at their own pace and see dramatic results. To begin, you start with the Fundamentals. This is where you really learn about what PiYo is. After your daily workout, there is a handy cool down and stretching session to loosen your body up after all that intensity. Each month, there are 28 days of PiYo, and that means only a few rest days!

What If I’ve Never Done Pilates or Yoga Before?

PiYo is welcoming, even to those who have never done pilates or yoga before.

That’s because the program starts you off slow, so that you can learn the basics and progress as you go along.

PiYo Breakdown

piyo workout schedule

There are nine different routines included in the PiYo-schedule and 2 different strength workouts. Each has a different duration, so it keeps your workouts varied each day.

There’s nothing better for whipping your body into shape than keeping your workouts as varied as possible. When you’re doing the same thing, each and every day, your body adapts and it doesn’t reap the benefits of what you’re doing.

PiYo Base

Here you will focus on your flexibility. You undertake basic exercises that are easy to execute and not too difficult on the body. This is where you really get an introduction to PiYo.

Align: The Fundamentals – This is a 40 minute workout that kickstarts the whole program. The focus here is on proper posture and form. Learn about all the moves that you’ll be doing throughout your PiYo journey, and introduce your body to the remarkable changes that lie in store. After finishing this, you’ll have a working understanding of PiYo.

Define: Lower Body – This workout is only 20 minutes long, but it helps you to have toned, lean legs. By focusing on strengthening the lower body, you give a full workout to your glutes, hamstrings, and thighs.

Define: Upper Body – Here we have another 20 minute workout that focuses on your arms, with also some core work thrown in. This is perfect for sculpting your shoulders. There are three different sections in this workout: Core & More, Strength Series, and Body Fusion.

Sweat: This 35 minute session focuses on the entire body, and it really helps you to burn those calories and lose that weight. Be prepared to sweat during this one.

Core: Again, this 30 minute workout will help you to strengthen your core. There are different sections to choose from, which help you to build even more flexibility and strength.

Strength Intervals: Here is a 25 minute workout that alternates between cardio and strength training. Enjoy the body weight-resistance workouts and cardio which are going to keep your heart rate up and your blood pumping. This is one of the most intense workouts in the PiYo-schedule.

Drench: This is a more lengthy workout, running 45 minutes long. Focus on flexibility, balance, and muscle endurance all at the same time. It would be helpful to have a mat in handy during this workout, but it’s not necessary. No matter how you do it, you’re going to find that your metabolism is going to be on overdrive afterwards.

Buns: Get those buns working in just 25 minutes with this workout. Work to lift and define your behind, and attain that perfectly shaped buttock that so many women pray for.

Sculpt: This 30 minute workout focuses on muscle endurance. Working your muscles at sustained intervals will add to overall strength.

PiYo Strength

PiYo Strength is a portion of the schedule which focuses on building even more muscle and burning fat. Let’s take a look at the exercises.

Full Body Blast: This 30 minute exercise is a total body workout that is pushing fat burning to the max.

Strong Legs: Here’s another 30 minute exercise that is going to help you to attain the beach body of your dreams. Enjoy stretches, squats, and lunges, and get a workout that addresses your hamstrings, quads, calves, and glutes.

To read my full Piyo review, click on the link. As you can see, the PiYo schedule isn’t for the faint of heart, but if you really commit to it, you can see some dramatic results. Within 60 days, you’re going to find that your body is utterly transformed, and you’re going to enjoy how all that hard work has truly paid off. When you’re ready to see real results, not just in fat loss, but also increased flexibility and strength, then PiYo is seriously going to be the right choice for you.

  • March 10, 2018
  • Blog

Using Compound Exercises to Build Lean Muscle

Using Compound Exercises to Build Lean Muscle

compound lifts

There are literally hundreds of different training techniques and exercises used world-wide by millions of people to build lean muscle and add mass to your frame.

There is one “old school” form of training that all hardcore lifters always circle back to, that all bodybuilders swear by, and that is Compound Training. In this article, I’ll take you through the basics of compound lifting and why it’s so impressive.

What Is Compound Lifting?

I like to think of compound training as “old school” or better still “traditional training”. The type of training that was the staple of all bodybuilders in what’s known as the “Golden Era of Bodybuilding”, where the likes of Frank Zane, Arnold Schwarzenegger, Franco Columbu and Lou Ferrigno would focus on big lift on core muscle groups to add serious lean mass to their frames. In my opinion, it was this era of muscle men that put bodybuilding on the forefront of people’s minds and where compound lifting really came into its own.

The Basics of Compound Lifting

The best way to think about compound lifts is to group your body by the major muscle groups and movements. For example;

  • Squats
  • Deadlifts
  • Bench Press
  • Shoulder Press
  • Pull Ups
  • Dips
  • Bent Over Rows

You can split these exercises into two movements:

  • Pushing Movements
    • Squats
    • Bench Press
    • Shoulder Press
  • Pulling Movements
    • Deadlifts
    • Pull Ups
    • Dips
    • Bent Over Rows

So, as you can see from in the above lists, compound lifts are very simple and straight forward; they only involve a pushing or a pulling motion against the natural laws of gravity.

If you’ve done any kind of weightlifting in the past, you’ll know the key benefit of following a compound exercise regime. Compound weight lifting allows you to lift heavier weights in a much safer manner due to their simplicity, resulting in faster, safer strength and size gains.

Another benefit, or perhaps the primary reason to do compound lifts is the fact that each compound lift recruits multiple muscle groups as opposed to a single muscle group like with isolation exercises.

Compound Exercises Increase Mass & Burn Fat

As a true compound exercise involves and uses multiple muscle groups, you can use them to lift a much heavier load as opposed to an isolation movement lift like a bicep curl or tricep extension.

Putting more or increased stress on your body by lifting more with compound movement exposes your body to a much higher hormone response, thus enabling more muscle growth and leading to more and better fat burning.

With muscle and strength training, we rip and do damage to our muscle fibres – good damage – which is where your body goes into hormone response mode. Your body produces and releases increased amounts of the hormone, testosterone as well as insulin like hormones which is what helps burns fat.

These hormones are mostly released during the recovery phase when you’re resting, helping you replenish energy levels as well as repair previously ripped and damaged muscle fibres.

Why is all of this important? When you’re performing compound exercises, you’re engaging more muscles in one go, thus ripping and damaging more muscle mass and ultimately causing your body to produce and release much more testosterone than it normally would.

Bottom line: Compound exercises build more muscle and burn more fat.

I should add, that I’m not against isolation exercises. In fact, if you’re looking to focus on and develop one part of your body; arms, shoulders, chest, etc. Then isolations are the best option as they can hone in on one area, giving you the desired effect for growth one specific muscle.

Compound Exercises Build Ripped Abs

Nothing defines strength and a kick-ass physique more than lean, shredded, ripped six-pack abs! This is where compound exercises can come into their own.

I’ve already made a point of saying that compound exercises involve more muscle groups in each single exercise, therefore meaning you’re working a much larger volume of your body, which also means you’re lifting much heavier weights… But what am I getting at??

By lifting more, and training harder, you’re naturally exercising at a higher tempo therefore burning more fat. Burning more fat means getting and looking more ripped, showing off shredded and tones abs!

Most, if not all compound exercises engage your core-stabilizing muscle, so even without realizing it, you’ve always got your abs in an “active” state, thus constantly putting them under pressure and working them to the max!

This is why it’s always important to ensure when you’re performing compound exercises, to keep one eye on your form. Keeping good form, forces your core-stabilizers to strengthen your trunk so you properly perform movements like bent-over rows, deadlifts or squats etc.

“Function over form”

Compound exercises can be related to real-life functional movements; therefore, this type of training will simply make your day-to-day activities….well, easier. Have you ever heard the phrase in the gym “function over form”? This is normally from the guys that are looking to boost strength, or preparing for a particular event. Well, when it comes to compound exercises, it means a lot more – it can transform your core.

Not you’ll always remember your form when you’re completing everyday “simple tasks”, like picking something off of the floor, or pulling something heavy towards you. Keep you back straight, use your legs and engage your core.

My Final Thought

Putting it bluntly, I can’t speak highly enough of compound exercises and the impact they can have on your training and your lifestyle.

Engaging all of the major muscle in your body more often means you’re training harder and more efficiently, every time you enter the gym. Normal day-to-day activities will become easier and you’ll start building a physique that will resemble that of a Greek God!

For me, compound exercises are unique because there isn’t a defined list of what you should or shouldn’t do. If you come up with a new exercise that involves multiple muscle groups and it helps you make gains and great results….then keep doing it and tell fellow gym goers about it. It’s true what they say, “knowledge is power”.

So, if you’re thinking about changing up your training routine but not sure what to do. You can’t go wrong with introducing compound exercises into your gym workouts.

  • December 22, 2017
  • Blog

7 Tips for Permanent Weight Loss

7 Tips for Permanent Weight Loss

As the holidays approach, a majority of the population will be gaining weight – some the upwards of ten or more pounds.

Eating is an activity for people, and when the holidays and family and friendly gatherings approach, people find themselves easily overeating.

But, losing weight and keeping it off isn’t just hard during the holidays – it is a struggle for most people all year long. However, it isn’t impossible…

So, buy the right goal gear and start your journey – for example, get a great food journal, then follow these 7 tips:

  1. Plan ahead.Have you ever heard the famous saying, “If you fail to plan, plan to fail”?

    This famous quote could not be more applicable than it is to a diet and keeping the weight off.

    If you are naïve enough to think that you will actually get up and make a gourmet salad each morning before work when you are not a morning person, you will find yourself slipping up and eating out.

    Things like meal prepping are valuable to keeping the weight off.

  2. Always have a Plan B.But, despite your best efforts to plan ahead, there will always be times where it just doesn’t work…

    And, for that, you should have a Plan B. For example, keep a menu on your desk of the healthy place across the street so you know exactly what you can order on those days where you just didn’t have enough time to meal prep.

  3. Limit liquid calories.A sweet tea is flavorful, but is it really worth having to skip lunch that day?

    Believe it or not, there are several drinks that are probably as many calories as some of the healthy meals you eat. So, is one drink really worth it?

    Drinking your calories doesn’t fill you up or keep you full.

  4. Increase the satiety of your calories.Countless people will go on a “diet” and still eat a cheeseburger for dinner…

    But, how do they do that if they are calorie counting? Well, they simply don’t eat all day until they eat that one cheeseburger but then that one cheeseburger costs them all their calories.

    And, they can’t stick to the diet because they are still starving all the time – despite eating all their calories.

    But, instead of trying to fit that one piece of junk food into your diet, focus on trying to get more out of your calories. For example, you could eat celery literally all day long without using more than a few calories.

    Practicing getting the most out of your calories will help you keep the weight off.

  5. Focus on mindless eating.There is no lack of studies on how your eating environment effects your food intake. For example, eating in front of the television every day is typically linked to more overeating.

    Try to start by eating off smaller plates and drinking out of tall, thin glasses. This gives you the illusion that you have more to eat or drink than you actually do. It will help you stay on track without feeling like you are missing out.

    It really all is just a mind game.

  6. Exercise outside of the gym.One of the easiest excuses in the book is that “you don’t have time to get to the gym.”

    Most people don’t want to go or don’t have time to go in the morning, and after a long day at work, that desire to go is even harder to find. But, what is easy to do is to just say you can’t go.

    But, who says that you can only exercise in the gym? You don’t even have to drive anywhere to walk or run around your block. And, there are plenty of quick, five-minute workouts you can do right from the comfort of your living room.

    Get in the habit of finding exercise activities you can do outside of the gym. Furthermore, try to find exercises you can do in various locations such as in the park, in your neighborhood, and even in your own home.

  7. Weigh yourself.The scale is a dreaded utensil for most people. It is much easier to think that you haven’t gained that much weight when you really have no idea of just how much you actually have. You can keep denying what you really don’t know, right?

    But, this is one of the easiest ways to start gaining all the weight back…

    This goes for both losing and gaining weight – but it takes weeks or even months for you to notice a physical difference in yourself. After all, you look at yourself daily – typically more than once daily.

    You don’t have to weigh yourself every single day because you will fluctuate, but try to shoot for at least one weekly weigh-in just to always keep in mind where you are at.

    And, keep a weight log – so, every weigh-in day, record what the scale read.

Keeping the weight off is hard, but starting from scratch is even harder…

If you have already started to lose weight, you are already on the right path, so let’s work to keep it off permanently instead of falling back into the same old routine.

What tips or strategies have helped you keep weight off so far? Share your tips and motivation with us in the comments!

13 Amazing Medicinal Uses of Amla

13 Amazing Medicinal Uses of Amla

amla

Whenever you talk about herbal and natural medicines, you can never fail to mention amla. Since the old golden days, it has been used across the world to cure and prevent a whole bunch of health conditions. This fruit, also known as Indian gooseberry, has many properties including being a rich source of vitamin C. All these elements collectively contribute to its popularity. For this reason, It is heavily used to manufacture many high-quality medicines. This piece outlines some of the many health benefits it brings to the table.

It inhibits the occurrence of heart disease

Heart disease is life-threatening and should be prevented by all means possible. One of the major causes of this dreaded condition is build up of bad cholesterol. Amla puts up a fight by preventing this. Besides, it reduces clogging in the arteries and also prevents thickening of the walls of the blood vessels. All these together ensure a healthy heart with a lowered possibility of heart attack and other heart illnesses.

It ensures the health of the urinary system

Toxins can bring about conditions of all kind if not flushed out of the system. Urination assists the body to get rid of these toxic substances. Our miracle fruit promotes urination without causing over-stimulation. It does so by promoting the frequency and volume of urination; you pass more urine and at quicker intervals. In fact, in some cases, it has been used to treat uremia, which is a condition of the urinary system.

Increases the rate of metabolism

If you are struggling with weight problems, worry no more as amla is here to save the day. Just like Garcinia Cambogia, you can use this fruit as a supplement to achieve better results in your quest to shed off some pounds. It boosts the burning of calories by promoting the absorption of lean proteins. If you combine this fruit with a good diet plan and exercising, you got yourself a highly effective recipe for weight loss.

Boosts general immunity

Most diseases are usually brought about by free radicals. Free radicals are basically thief-cells. They steal certain components of other cells to complete themselves, thus leaving them and your body as a whole exposed to various causes of illnesses, such as bacteria. Once you have made the consumption of amla a norm, you will have beaten many diseases and will see the doctors less often.

It inhibits the occurrence of cancer

Indian gooseberry has superoxide dismutase that beats cancer-causing agents and chemicals. If your family has a history of genetical cancer, consider consuming amla and also giving it to your kids right from a young age. It will work miracles.

amla powder

Used to cure a sore throat

If you have sore throat problems, you do not have to worry as amla beats it. The most recommended recipe to heal this condition involves mixing amla oil with a tablespoon of natural honey and dipping some chipped ginger pieces in it. Such preparation will always keep your throat in check and even go a step further to cure coughs.

It prevents ulcers

Ulcers of the stomach are caused by stomach acids and facilitated by day to day state of mind such as stress. Well, at least amla can take care of the acid for you. It has alkaline and antibacterial properties that balance the pH level of your stomach, thereby suppressing the chances of catching ulcers. Besides, mouth ulcers which are equally dangerous are caused by a deficiency of vitamin C. As said earlier, amla is a major supplier of this type of vitamin.

It ensures good health of the liver

While alcohol cooks up and deteriorates the health of your liver, this amazing fruit does the opposite. As a person who cares about your health, you should ditch alcoholic drinks and start drinking amla juice. You will enjoy the benefits of a healthy and fully functional liver and will for sure live longer.

It purifies the blood and prevents anemia

Antioxidants flush toxins and ensure your blood stays clean. Needless to say, clean blood has its whole bunch of benefits, all leading to the possibility of falling sick less often. This fruit also raises the level of red blood cells and hemoglobin, thus preventing anemia and other blood-related conditions.

It inhibits aging

As years go by and age trickles in, body cells tend to disorient and die rapidly, paving a way to wrinkles and other signs of old age. Amla reduces this by inhibiting the free radicals that damage the cell membranes and enzymes that promote the build-up of cells. This actively fights the aging process and makes you look unbelievably younger.

Assists in digestion

Through flushing out toxins and being alkaline in nature, this magical fruit balances and facilitates digestion. It is also rich in fiber and roughages thus prevents constipation. Good digestion has its associated health benefits and ensures adequate growth in both adults and children.

It strengthens and maintains hair

Calcium is one of the most useful elements of the body. It is needed for almost every aspect of growth and strength. Amla, being rich in this nutrient advocates for healthier hair, maintains its color and prevents loss of the same.

Improves eyesight

Common eye problems can be prevented or cured by consuming this incredible fruit. You do not have to wear spectacles. You can beat eye problems by making consumption of amla a habit. It can be the answer to watery eyes and itchy eyes.

Amla, despite its bitter taste, is surely a milestone in the industry of medicine. There are many more benefits that come along with using it; this website just highlights the major ones. Specialists advise that it is better to consume the fruit while in its natural and uncompromised state. However, if it is not readily available to you, its products are equally effective. Therefore, you have no reason not to take advantage of this gift from mother nature to lead a healthy lifestyle. In fact, you can save a lot of money by preventing illnesses that would otherwise call for hospital bills if allowed to get the better of you.

  • October 30, 2017
  • Blog

How Golo Supplements Can Help You Reduce Weight Effortlessly

golo supplement

Is the future of losing weight looking dull for you? Don’t worry anymore. Golo supplements are specially formulated to help you lose weight effortlessly. It offers a complete solution that enhances safe, sustainable and efficient mechanism for reversing obesity, heart risk factors, and diabetes among other complications.

About Golo weight loss plan

Having featured as the number one searched diet on google for 2016, Golo 30 days rescue plan helps you improve insulin management and efficiency, speed up your weight loss and maintain the results for the long term. The best part of this fitness program is that you don’t have to diet anymore.

Combined with the release supplement, a healthy eating program, and the right exercises, you are at the safest position to lose weight and never diet again. The plan encompasses specially formulated ingredients and emphasizes indulging in the most beneficial exercises for weight loss.

How Golo weight loss plan works

According to the holistic nutritionists and customers testimonials, Golo diet plan is all about insulin management. Even though this may make you think about diabetes, it isn’t really the case. The whole thing revolves around the concept of insulin optimization. Golo supplements enhance an ideal state where the body doesn’t under produce or overproduce insulin. Instead, insulin levels remain steady without spiking or crashing frequently.

Nonetheless, Golo supplements help you regulate glucose intake, against counting calories, consuming real food and providing the body with the proper nutrients it requires. By doing so, Golo weight loss plan allows you to achieve maximum results in just a matter of seven days. However, experts encourage you to continue with the plan for a total of 90 days if you want to achieve a lifetime result. Additionally, this weight loss plan will also help you boost energy, vitality, improve your sleep and lower stress and anxiety levels.

Golo release supplement

Golo weight loss plan prides itself on its release supplement which contains a blend of seven all natural, plant-derived ingredients from all over the planet. It also contains three minerals which are supported by various studies supporting their efficacy and safety. This supplement promises to help in insulin optimization, increasing cell receptor sensitivity and to even function as insulin when it isn’t working ideally.

As a result, this supplement provides powerful metabolic support by enhancing fat release, glucose management to reduce weight gain, reduce cravings, healing metabolic dysfunction, reduce stress and improve moods by balancing body hormones. Besides, the intake procedure is simple and direct. You will need to the release soft gel in the middle of every meal, and this will optimize your insulin, eliminate weight gain and allow the breakdown of stored fat.

Now, after your insulin has been optimized, you can gradually stop the use of Golo supplement. According to Golo health experts, most people take the release supplement for up to 3 to 6 months for maximum results. But, you shouldn’t take Golo supplement if you are breastfeeding or suffering from type 1 diabetes unless instructed otherwise by the physician.

As a call for action and summary of the Golo supplement in losing weight, you will enjoy a lot of benefits if you follow the diet plan. It offers safe and sustainable weight loss solution, effective weight loss components and improved overall health. Furthermore, Golo supplements aren’t expensive making it an affordable diet plan

 

Shakeology Review

shakeology review

What is Shakeology?

Shakeology is a popular meal replacement shake that is said to help people lose weight by combining dozens of superfood ingredients into one product. There are healthy digestive enzymes, adaptogens to help you relieve stress, and tons of antioxidants to help boost your immune system.

Shakeology has a ton of claims, including:

  1. Increased energy
  2. Helps lower blood sugar levels
  3. Helps promote muscle growth due to the protein in the product
  4. And helps you lose weight

Now, there are quite a few other claims that people like to make when referring to Shakeology, but we won’t get into those here. This Shakeology review will cover more of the basics about Shakeology, and will hopefully help answer some of your questions.

Shakeology Ingredients

Below you can watch a brief video that explains some of the ingredients in Shakeology:

Shakeology has a reputation for being one of the healthiest meal replacement shakes on the market. Containing over 70+ ingredients, it includes superfoods such as Quinoa, Kale, Chia Seed, and a whole lot more. To learn more about superfoods check out GetHealthyLab.com.

Needless to say, this shake is full of nutritious vitamins, minerals, and proteins that your body needs to be as healthy as possible. In total, the nutrients that you get in Shakeology will cover approximately 50% of your recommended daily intake for those vitamins and minerals. And, each serving of Shakeology contains just 160 calories in the chocolate flavor. But, each flavor has a different number of calories, ranging from 150-170 per serving. In terms of health benefits, there are not many shakes out there that are better than Shakeology.

Shakeology Price

This is where Shakeology tends NOT to shine, as it’s one of the most expensive options for meal replacement shakes on the market. With a price of $129.95 for a one month supply, it is definitely a little more on the premium side. Each pack contains 30 servings, one serving for each day of the month, which puts the cost per serving at around $4.00.  If you think about it, a serving is meant to replace a meal, so the cost of $4.00 for a meal really isn’t that bad compared to going out to eat during lunch and paying a minimum of $10.

What Does Shakeology Offer?

If you’re looking for that magic product that will make you lose weight effortlessly, then this isn’t the product for you. In fact, there is no such product.

Shakeology is a nutritious meal replacement shake, nothing more. Sure, it can help you lose weight, but Shakeology by itself can’t help you lose weight if you don’t exercise and eat like garbage the rest of the time.

That being said, an interesting claim that a lot of people make is that it helps you lose weight. How can this be? Well, when it comes down to it, here’s how Shakeology helps you lose weight. We know that each serving contains around 160 calories, right? So, by replacing one of your daily meals with Shakeology, you’re actually reducing your overall daily calorie intake. Let’s say that the meal you replace with Shakeology contains around 500 calories. That’s a decent meal. If you do the math, you’re reducing your overall calorie intake by 360 calories, which is how Shakeology can help you lose weight by simply replacing one of your meals.

Shakeology also claims to help reduce cravings, which if you’re someone who likes sweets, can be a very good thing.

Conclusion

Overall, Shakeology is easily one of the most nutritious meal replacement shakes available. It has tons of great ingredients in it, a healthy serving of protein, and has a lot of positive customer reviews to back it up. The one drawback is the hefty price tag. If you’d like to know more about Shakeology, take a look around the site, I’m sure you’ll find something to help answer your questions.