P90x 2: the science

This is no ordinary sequel!!!

P90X2 is a complete 90-day program with cutting-edge workouts grounded in the latest breakthroughs in exercise science.

P90X2 is better training than many pro athletes get, with more power, speed, agility, strength, and intensity in every workout. P90X2 is the next wave in applied science for body transformation.

P90X2’s 12 new workouts will help you train like an athlete —ultimately,it will help your body to become stronger and more agile in almost every
activity you undertake. And it’ll help you get into amazing shape.

The Fuel Your body needs:
Performance Nutrition Guide includes several customizable options, including new Vegan and Grain-Free options. And of course, master trainer Tony Horton is back to inspire you to Bring It!® again.

The Muscle Confusion™ remains, but P90X2 is going to challenge your muscles and energy systems with movements, intervals, complexes, and the science of Post-Activation Potentiation (P.A.P.). This will not only force your body to fight to get stronger and more efficient, but it will also work your muscles in more intricate and subtle ways than many other fitness programs.

P90X2 is divided into three phases: foundation, strength, and performance.

By first strengthening your muscular and skeletal systems, you’ll have a
platform to get stronger. By increasing your strength, similar to the way you did in P90X, you will have laid the groundwork for improving performance. And mastering performance will help you move and look more like an athlete.

This is state-of-the-art functional fitness and performance enhancement that was previously only available to world-class competitive athletes.

Come check out my progress: http://www.youtube.com/user/BethSimpler?feature=mhee

The other day I was babysitting a friends young kids (ages 3 and 6), we watched them jump, run, tumble, and everything else a young kid could possibly do, things that many of us only wish we could still bend and move that way! And I thought why are we not nearly as durable as we age and then it hit me: flexibility gone!

I know personally this is an area I struggle with, heck I never did yoga or pilates until 2 years ago...and I HATED IT! Why? It was hard. Point blank. And it was different (no one likes change myself included). BUT afterwards I felt like a million stretchy bucks! Going from someone who could barely touch her toes to someone who could comfortably place both elbows on the ground in a runner's lunge was a HUGE deal for me. And at about that point I started enjoying it because I knew it was working! I was more bendable, more durable, and what I newly learned is I had increased my muscles strength potential!

WHAT? Yep, it's true! People who do yoga have more muscle strength potential than those who don't! So you get more durable, life get's a little easier in the day to day, and able to lift more? UM okay I get it! So not only am I practicing every week, I tend not to dread it as much...still not my favorite but I have grown to love it! Not to mention it's one workout you can never be perfect with! You can ALWAYS get better!

Why yoga recap:
flexibile
life is easier!
durable
less prone to injury
MORE STRENGTH POTENTIAL!

Beginner plan:
Yoga 1/week
Stretch 10 minutes after your workout when you are the most warm and pliable!

Protein intake is crucial to supply the amino acids, the building blocks for the formation of new muscle. But not all dietary proteins are equal! The two major types are from milk protein whey and casein. Whey is fast digesting and casein is slow digesting.

·        Whey protein- stimulates muscle growth through protein synthesis

·        Casein protein-is insoluble and slow digesting and helps with protein balance. It is also the most abundant.

These are the most common types of protein; there are of course other types! First and foremost, your nutrients should come from your foods (lean meats, eggs, your foods (lean meats, eggs, yogurt, whole grains, and plant proteins). But many people, especially those looking to lose weight, gain muscle, or lean out, supplement with protein powders as well, to get more protein in their diets.

Supplementation can change your training and your body composition but why? Well for starters it keeps you full for longer periods of time. The amino acids within protein take longer for the body to digest, and thus leave you feeling full longer!

How much? The number various from person to person but an easy trick to figure it out is this

There are a few formulas but this is the one I have found most useful!

= 1.0 or 1.5 g protein (others may use .5 or .8) X every lb of your body weight = protein intake

From there you divide that by your amount of meals for the day and voila!

For supplementation: it is crucial for your body that you just don’t by “any old protein” just because it’s cheap!! So what do I use and recommend? Shakeology!
Check out this video for more info!
http://youtu.be/4zgPEEVxyz0

Many times people believe they are helping themselves with skipping meals, eating too little, skipping breakfast, and a lot of other "diet downfalls."

Are you making them?

Are you causing fat gain:
~Skipping breakfast breakfast
~Going more than 4 hours without eating!
~Low-fat
~Condiments!!
~Binging on junk
~Eating off your kids plates
~Improper serving size

These are all very common issues that many people do and do not realize they are sabotaging themselves!!
To solves the problems?
~Eat every 2-3 hours
~keep junk out of the house
~do not eat off your kids plates (allow someone else to clean up!)
~Read your labels!!! check the sodium, calories, ingredients, sugar levels, as well!!
~Measure your portions!
~Go light on condiments or make your own for healthier recipes!