Well you guessed...Phase 1 is done and in the books!
I completed phase 1 of P90x2 in 4 weeks and these are my thoughts/results/tips!
First let me start with this...I LOVED P90x and never thought I could adore it or Tony Horton any more...well news flash I think P90x2 with a little added intense cardio is my soul mate workout! I have always LOVED to workout but sometimes that was deprioritized...until last year! I kicked my booty back into shape and can now say yes, I am an ATHLETE! I was always the tall skinny chick who could "never gain" well let me just say I could/can, I did, but I was "skinny fat" and in need of a change...so here I am 1 year later...working my butt off and loving it!! P90x2 = <3
P90x vs. P90x2 P90x2 has been very different from P90x so far...same concepts of muscle confusion, the rep ranges (for most workouts) and it is still simplifying the same difficult concepts and making them more accessible to those of us not as familiar with these concepts!
- focused total body training
- a TON of core work (like in absolutely every video)
- shorter workouts
- more flexible schedule
- no "traditional cardio"
- no recovery week (unless you absolutely need it!!)
- less of a structured time frame--the goal is to master and improve each workout and because this it is based solely on your progress
- stability is a focus for all workouts
- 5 days a week instead of 6~you need rest (I use day 6 for cardio and day 7 off completely)
- yoga (but it's shorter)
- plyocide (shorter and more intense)
- lifting schedule- you hit all the muscle groups but is more focused on large muscle groups (so far)
- there are still modifications but this is a tougher workout so the modifications are tougher too!
More fun tools/gear:
push up stands (same)
pull up bar (same)
bands/ dumbbells (same)
pull up max (instead of a chair)
Similar...but more options!!
~shakeology built in too!
TONS of new foods and recipes, same 3 plans, fat shredder, athletic, etc!
What the workouts look like:
Are you ready for X2?
See my day by day account >http://www.youtube.com/user/BethSimpler/videos
So are you ready to see YOUR transformation? Let me help you through it :-) email me: firstname.lastname@example.org or facebook.com/beth.simpler
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!
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!
~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!
I talk about this stuff all the time, heck there is a whole tab about it on here; but what is it?!
Shakeology is the healthiest thing you can put in your body each and every day! If you need to lose weight, if you want to take a protein supplement, or if you just hate vegetables this is for you!! Why? It has over 70 ingredients including pre/pro biotics, protein, as well as a ton of other healthy ingredients!
Why do I love it? I like everyone else, struggle with eating healthy and enjoying those foods BUT with this it's easy! I make a promise to my body each and every day to take care of it and fill it with healthy and wonderful foods! I have lost 25 lbs doing turbofire and drinking shakeology so it works!!
Results? Check out hers >
So no matter what you need to lose or not this is for you! Want more details? Check out the tab above or message me more for more info or if you want to try a sample!! email@example.com
Everyone knows we are getting more and more busy and nutrition seems to always be on the back burner! As a college student and very busy fitness consultant I am on the go A LOT so it is super super important for me to plan ahead or I will be inclined to go for the crap foods! These are my tips and what works for me so I really hope this helps!!
1) Like I said above plan ahead! I always make a meal plan EACH week because uncertainty and time crunch=bad eating (past experience!!)
2) Select one day a week to prepare all of your meals!!
3) Have throw and go/emergency food in your book bag/in your purse/ at your desk/ in your car! Protein bars, almonds, whole wheat crackers, and even an apple (if its not too long) are great options to keep you from grabbing take out/fast food!
4) For busy days here are some quick meal ideas!
~No sugar added plain instant oatmeal, add your own fruit and eat on the go!
~Fat free plain Greek yogurt (again add your own fruit and go!
~Almonds and an apple
~Boca burgers/patties with sandwich thins ~salad and add your own meat **this is my go to on REALLY busy days! quick convenient and delish!
~Microwavable sweet potatoes with some cinnamon (or you can just pre-cook them and go
~Of course shakeology
~ Any fruit
~Steam Fresh veggies just throw in some chicken or protein of your choice and voila!
My meal prep foods!