I have been asked to share my current plans with lifting/the gym since I just finished P90x2!
So I will be 2x workouts / day 5 days a week and on weekends just Saturday morning with Sunday's off!
I personally prefer my cardio to be more fun than machines to I do turbofire and Insanity (www.fitandhealthywithbeth.com) at home in the AM and will be trying out Jamie Eason's livefit trainer (http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html) in the afternoon's at the gym!
So here is what it looks like!
M: am: turbofire HIIT
pm: Livefit chest/tri
T: am: turbofire
pm: Livefit Back/bis
W: am:turbofire HIIT
pm: Livefit legs
R: am: turbofire
F: am: turbofire HIIT
Yes I know Livefit says no cardio but I am much more interested in mixing things up with my own flare! Of course this means I will need to eat more as the first phase is all about building muscle endurance but I am always up for that ;-) stay tuned for some fun new recipes and tips!
interested in doing one or both of these with me let me know!
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
1. Coach Summit 2013 5-Year Birthday Package
Possibly the most important announcement coming out of such a monumental Summit is that, heck yes, there will be a Coach Summit 2013! It'll be bigger. It'll be better. And we'll make an even stronger statement for health, fitness, happiness, and success.
Don't even hesitate. Register by 11:59 ET on July 4th to get in on our $555 5-Year Birthday package—which includes the price of admission and 3 nights at the MGM Grand®. 2. Chocolate Vegan Shakeology®
Mmm. Mmm. Delish! Starting Tuesday, June 26th, we're introducing a new member of the Shakeology to TeamBeachbody.com—Chocolate Vegan. The new blend includes 5 new superfoods (such as moringa and Himalayan salt), has more of a natural cacao flavor (sort of like dark chocolate), and is, of course, vegan!
Look for it in the TeamBeachbody.com store this Tuesday, in Challenge Packs this Thursday, June 28th, and in single-serving packets July 5th. All-new Chocolate Vegan sales tools coming 3. Body Beast™ Now Available on TeamBeachbody.com
If you just felt your bicep quiver, you're ready to unleash the BEAST on your friends, customers, and prospects. Body Beast is super tough, will get you super jacked, and the general consensus at Summit was that people are super stoked.
It's available now exclusively on TeamBeachbody.com and through Coaches, so get the word out and take advantage ASAP. We've even provided a whole mess of tools to help you talk shop. 4. $14.95 FREE Trial Offer (Limited Time Only)
Starting today, June 25th, and through Tuesday, July 31st, you will be able to try a Challenge Pack before you buy it. If you're not getting the results you desired, you can return everything for no additional fee (or else you’ll be charged). But with ME as YOUR Coach, your odds of success are pretty darn good. Right? 5. Derm Exclusive® Now Available on Team Beachbody.com
Beachbody's breakthrough skincare treatment, Derm Exclusive, is now available to you at TeamBeachbody.com! This incredibly powerful system of treatments works to fight the four signs of aging—fine lines and wrinkles, sagging skin, dark spots, and diminishing radiance. In other words, your face will love it.
It was one of our best-sellers at Coach Summit and, pun intended, could change the face of your business. 6. Chocolate Shakeology: New Superfood Formula!
You probably know how antsy we get about constantly improving our products. Shakeology is definitely no exception. We've recently upped the ante for our regular Chocolate blend with four new superfoods: moringa, coconut flower nectar, luo han guo, and Himalayan salt. There's also more fiber and less sugar!
Starting in July, you'll begin receiving the new formula in your HD shipments and new orders. We'll be phasing out the original formula, so you may not see this one right away. Keep an eye out for a "New Superfood Formula" stamp on the bag—and enjoy! 7. LES MILLS Body Combat (Coming Soon)
The martial arts are coming to Beachbody via our amazing LES MILLS trainers! Body Combat will be available first for preorder, and we'll let you know official dates as soon as we have them. Meanwhile, ask anyone who was at the Summit Super Workout how they liked trying Combat! 8. INSANITY: THE ASYLUM®, Vol. 2 (Coming Soon)
Because just one ASYLUM isn't crazy enough, we've got Volume 2 in the works, and Shaun T is determined to Dig Deeper® than ever before. Stay tuned for an official announcement! 9. Cordastra™ (Coming Soon)
With the help of Tai Cheng's Dr. Mark Cheng, we're now putting the finishing touches on Cordastra, an herbal energy supplement that helps improve stamina and endurance. News to come!
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:
life is easier!
less prone to injury
MORE STRENGTH POTENTIAL!
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!
So it is not any secret that to have a lean and fit body you have to lift weights! What so many people get hung up on is how much to lift and how many reps and then how many sets to do well today we solve the mystery!!
Reps= the amount of times you do a certain exercise or movement.
For endurance lifting or the "sleek" look, 12-15 reps is ideal
For strength lifting or "size/bulk", 6-10 with SUPER HEAVY weights
***DISCLAIMER**** Women who want a toned body should be lifting heavy...YOU WILL NOT BULK UP! You don't have the testosterone to do so!
Sets= group of repetitions performed for different exercise
for most 1-3 sets is ideal depending on your goals and what you are doing! So MANY sets so little time...
What they are: The usual—a number of repetitions followed by a rest period, then by one or more sets of the same exercise.
Why they're useful: The rest periods and narrow focus of straight sets help add mass and build maximal strength. As long as you rest enough between sets (1 to 3 minutes), your muscle, or group of muscles, will work hard two, three, even five times in a workout.
How to use them: The start of your workout is the best time to do straight sets, regardless of your experience level, Ballantyne says. Your energy and focus are high at the start, so it's the best time to execute difficult moves. Perform three straight sets of six to eight repetitions of a challenging exercise like the bench press, pullup, or squat; aim to do the same number of repetitions in each set, with either the same or increasing amounts of weight.
What they are: A set of each of two different exercises performed back-to-back, without rest.
Why they're useful: Supersets save time and burn fat. You can multitask your muscles—for instance, working your chest and back in one superset and legs and shoulders in another. Lifting heavy weights in a short time period increases the rate at which your body breaks down and rebuilds protein. This metabolism boost lasts for hours after you've finished lifting.
How to use them: Insert a superset at any time in your workout. To involve the most muscles, pair compound exercises—moves that work multiple muscles across multiple joints. For example, combine a chest press with a row, or a shoulder press with a deadlift. To save more time, pair noncompeting muscle groups, such as your deltoids and glutes. One muscle group is able to recover while the other works, so you can repeat the set without resting as long.
What they are: Three different exercises performed one after another, without any rest in between.
Why they're useful: Trisets save time and raise metabolism. A single triset can be a total-body workout in itself, like our 15-minute workouts.
How to use them: Trisets are a good workout for at home (or in an empty gym), because you need to monopolize equipment for three exercises.
What they are: Three or four sets of one exercise performed without rest, using a lighter weight for each successive set. Also called descending sets or strip sets.
Why they're useful: Drop sets are a great quick workout, fatiguing your muscles in a short time, getting your heart going, and giving you an impressive postworkout pump as your muscles fill with blood.
How to use them: Use drop sets when you're pressed for time. Don't do them more than three times a week; you'll get so tired you won't be able to accomplish much else. Start with a warmup, using 50 percent of the weight you expect to use in your first set. Now use the heaviest weight you'd use for eight repetitions of that exercise to perform as many repetitions as you can. Drop 10 to 20 percent of the weight and go again. Continue to reduce the weight and go again, always trying to complete the same number of repetitions (even though you won't), until your muscles fail.
What they are: A series of exercises (usually six) that you complete one after another without rest, though you can do some cardiovascular work (such as jumping rope) between exercises.
Why they're useful: When you use weights, circuits can be a great total-body workout. But they're most valuable without weights as a warmup of the nervous system, joints, and muscles, Ballantyne says. Because a circuit stresses the entire body, it's more effective than a treadmill jog, which primes only your lower body.
(Men's Health Magazine)
Now that you understand that you can decide what works best for you! ~B