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7 Things You May Be Doing That Impair Workout Recovery

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7 Things You May Be Doing That Impair Workout Recovery

When it comes to building muscle and gaining strength from an intense workout, the one thing many people might not know is that you don’t actually get stronger while exercising, but instead in the time between your workouts. This period is known as the recovery period, and it is when your body goes through a really complex process in order to rebuild the micro-tears in your muscle tissue, therefore increasing your strength and muscle endurance.

If you want to get good results in the gym, it is imperative that you do everything you can to help this recovery along, instead of slowing it down – which is exactly what a lot of people do. In this post, I want to focus on some of those things that you might be doing wrong and actually sabotaging your recovery, whether you’re aware of it or not.

workout recovery

1. Protein Intake

Protein is the single most important macronutrient when it comes to working out. A protein molecule is actually just a bunch of chained amino-acids, and these amino-acids are basically the building blocks of muscle. The more protein there is in your system, the more “resources” your body has to reconstitute your broken muscle tissue and make it stronger than before. If you don’t get enough protein during the day, the recovery process won’t be as efficient because the body simply won’t have the means of rebuilding your muscles.

6. Malnutrition

Macronutrients like proteins and carbohydrates are very important when exercising, but you also need to pay attention to your micronutrient intake if you want to have great results in the gym. In short, micronutrients are a single name for everything that our body needs in really small amounts; good examples are vitamins, zinc, magnesium, calcium etc. Zinc, for instance, is a nutrient that is essential for the production of testosterone, and testosterone is one of the key hormones for your strength and recovery. If you don’t have a good micronutrient balance when you partake in intense workouts, you might not get the results that you’re going for, and you also risk compromising your immune system.

2. Not Getting Enough Sleep

This one is absolutely essential. A lack of sleep can have absolutely detrimental effects to your recovery. It’s a little-known fact that most of the growth hormone secretion within your body happens at night, while you’re asleep. In other words, if you aren’t getting enough sleep, your body isn’t secreting enough growth hormone and this will definitely have an effect on how fast you can recover before your next exercise session.

But there’s also a less scientific way to prove that not getting enough sleep is bad for your workouts – have you ever tried going to the gym after pulling an all-nighter in college, before studying for a really big exam? I have, and I can tell you that you get tired much faster, you don’t get as efficient of a workout in, and your mental focus is just so off that you just risk injuring yourself. Being well-rested is very important if you want to get an efficient workout in, and you can quote me on this any day of the week.

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3. Stress

We all experience stress at some point in your lives, but I bet you didn’t know that stress can significantly impair your workout recovery. Simply put, recovering from an intense exercise session takes a certain amount of energy, and stress is the ultimate energy drainer. Mental fatigue can often translate into physical fatigue, so the more stress you experience at school in your workplace, the more tired you’re going to feel overall. Try to avoid excess stress as much as possible and you’ll probably find that you have a lot more energy for other things during the day, including working out and recovering from that workout.

4. Inconsistency in Workouts

If you really want to get good results in the gym, it is imperative that you start being consistent with your workouts. It’s much more effective to exercise three times a week for a consecutive month, then to bust your ass for five days straight with the most intense routine you can think of – and then end up being so sore that you don’t do anything else for the next few weeks. Your body needs time to adjust to the new level of stress that you’re putting it through, and the only way to do this is consistency. Don’t worry about intensity at first, plan out your workouts according to your current capabilities and you’ll see that your recovery will benefit greatly from such a regime.

5. Overtraining

Although consistency is important if you want to get good results from your workout, it’s also important to remember not to overdo it. Going to the gym and exercising intensely every single day can actually be counter-productive because you aren’t giving your body enough time to recover. Generally, it’s a good idea to take at least a 48-hour break between your exercise sessions, as this allows ample time for your body to rebuild broken muscle tissue.

back development

7. Improper Dieting

Finally, if you’re trying to pack on muscle and lose weight at the same time, it’s very important that you keep your calories at a level where you’ll still be able to get stronger. Having frequent, nutritious meals is the best way to do this because this helps your body avoid going into “starvation” mode. You see, when we aren’t getting as many calories as we need to maintain our current bodyweight, our organism will not only shed excess fat but muscle as well. To minimize this (it’s impossible to prevent it completely, unfortunately), you need to take good care of your nutrition, and eat healthy meals at least three times a day, if not more.

 

 

vanessa davis

About the Author:

Vanessa Davis is a 32-year-old fitness enthusiast, mother of two and content writer at www.diet.st. She’s originally from Long Island, New York, and when she isn’t cooking up some new health and fitness article, she enjoys doing yoga and figuring out new, delicious organic-based recipes for herself and her kids.

 

Are You Working Out & Still Not Losing Weight?

health and fitness

Are You Working Out & Still Not Losing Weight?

Do you often find yourself eating well and exercising regularly without seeing the desired results? The truth behind weight loss is simple, however, there are a number of us that don’t do it well enough and become infuriated at the time taken. Once we take a step back and analyze just how we are doing in terms of lifestyle, there are various improvements we could make.

Fat loss can only really happen when you enjoy what you are doing and not eating for the sake of eating, rather than giving your body the necessary nutrients it needs to help you move forward. Regardless, of where you come from and how well you do, there are always ways you improve when dieting and going to the gym.

weight loss

Diet Plans

Your diet should be the first port of call when you are looking to trim a little excess fat. Yes, it can be infuriating when you feel as though you are eating well but never lose any weight, however, you should reconsider your diet. People become obsessed with the thought of burning off excess calories rather than looking at natural, whole foods such as fruit, veg, nuts, oats and more.

That doesn’t necessarily mean you need to cut out carbs, but it means that you time your meals to have potatoes, grains, and rice on days where you are lifting weights and doing a little strength and conditioning. For those rest and cardio days, it’s important to look into protein and vegetables, especially, as you will be putting your body through the paces with cardio. Look to avoid or cut down on bread and sugars, as it can influence your body in more ways than you think.

Far Too Much Eating

If of course, you have cleaned up the good old diet and you still find yourself in an infuriating situation, then it will be down to the sizes of your meals. Yes, eating too much can cause you to stay at the same weight and not improve. When you are looking to lose weight and not tone up, you need to find yourself burning more calories than you are eating, but you need to be careful to ensure that you don’t end up starving yourself. Finding the right balance with your diet is, frankly, one of the most important factors of losing weight and exercising.

Eat as you normally would, however, look at the portions and see where you can make deductions. This will help you from feeling lethargic from overeating and will help your body balance itself. Whether you are snacking in between with whole foods, finding a balance to your diet will come with practice.

health and fitness

Are You Prepared?

There are a number of people who attend a gym session and turn up with clothing that isn’t prepared to help your body during your workout. It can be difficult to image how gym wear can help you lose weight but it helps get a strategy together. With tight clingy clothing, it can give you an objective to reach for in those grueling gym sessions. Not only does it give you an objective, but gym clothes are technologically designed in order to help keep you cool and avoid any unnecessary injuries that could be caused otherwise.

This is why the likes of gym trainers, muscle fit hoodies, track pants and gym t-shirts are tested so vigorously, which in turn can help limit the injuries in sports/training. Whether it’s allowing your body to cool down or it helps you balance your ankles and knees as you are running, you need to be prepared for the gym with your wardrobe. Once you feel prepared, you will be able to push your body to the limits without the fear of injury in the back of your head.

You Can Do Too Much Cardio

We all understand how cardio can be infuriating, especially, as it keeps your heart healthy, can boost metabolism and make you drenched in sweat. That doesn’t necessarily mean that you’re not overdoing it, especially, as you become obsessed with losing weight. Over asserting yourself on the treadmill or putting your body through extra unnecessary cardio can burn into lean muscle mass, which is known to be essential to your metabolism and burning calories.

In the case of too much cardio, you can find your body preparing itself to become endurance focused, rather than losing weight. Your body begins to store energy as fat, to help you keep focused and filled with energy when carrying on for those extra miles.

You Can Do Too Much Lifting

As we’ve mentioned, balance is key. If you solely focus on cardio, your lean muscle mass will drop, whereas if you continue to throw weights around, you’re not doing the necessary cardio to work your cardiovascular system. People are often tricked into believing that working out is solely for the bodybuilders of the world, rather than for those who are actively looking to lose weight.

Building lean muscle and pushing your putting body through strength conditioning is known to be more effective at getting rid of stubborn fats that cardio is not known to burn. If you haven’t done weights in the past then look into doing some form of resistance training that is based on your natural body weight, which can include the likes of squats, lunges, push-ups, and pull-ups. That exercise will build the foundation for you to start with your weight training.

Some Simple Ways To Have More Energy During The Day

simple-ways-to-have-more-energy-during-the-day-img

Some Simple Ways To Have More Energy During The Day

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If you’re like most people, you probably find yourself dragging at some point during the day, especially if you’re spending most of your day stuck behind a desk.  Finding enough energy to get through the day can be the biggest challenge most people face but it really doesn’t have to be such a struggle.  There are a few simple things you can do or changes you can make to your routine that will actually give you a big energy boost and help you power through your day.

Get up and get going

It may be really tempting to hit that snooze button and get just a few more minutes of sleep and most people assume that the extra rest will help recharge their batteries but surprisingly just the opposite is true.  By staying in bed longer, you’re making it that much harder for your body to get working.  Getting up and moving as soon as your alarm goes off is much better for you and will end up providing you with more energy in the long run.

Eat right

We all know that breakfast is the most important meal of the day but eating right throughout the day is equally important.  Food is the fuel our bodies need to keep moving, but just like you’d only want to put top quality gas in your car’s engine, it’s important to put the right things in your body and in the right quantity as well.  Eating balanced meals that are low in carbs and processed sugar helps you to avoid energy spikes and ebbs that can wipe you out.  You’re better off eating smaller, high fiber meals and snacks that your body can turn into energy.

Don’t forget the vitamins

Part of eating right is making sure that your body gets all the nutrients it requires.  In order to bolster your regular diet, consider taking a multi-vitamin that contains the B complex vitamins, which are particularly important for providing extra energy.  Another important nutrient is magnesium, which helps break down glucose into energy.  Often people who get tired during the day are lacking in magnesium, which can zap your excess energy in a flash.

Drink lots of water

It may come as a surprise but often when you feel tired what you’re actually experiencing is thirst.  Getting the right amount of water is vital to sustaining energy, but not all liquids are created equally.   Alcohol actually slows your body down so drinking it can deplete energy.  And while coffee, tea, and energy drinks that contain caffeine may give you a temporary boost, they’ll also set you up for a major crash when the effects wear off, so don’t be fooled into thinking they’re the solution.  Stick with regular or flavored water and you’ll feel much better for it.

Get outside often

Daylight not only helps to regulate our biological clocks, it also contains a good amount of Vitamin D, which the body needs to regulate metabolism and boost insulin secretion, both of which are crucial to maintaining the proper level of energy.  So if at all possible you should find time in your day to get out into the sunshine for a little while.  Whether you have your lunch outdoors or just take a quick walk around the block, soaking up that sunshine can go a long way toward recharging your batteries.

Take a power nap

If sitting through one mind-numbing meeting after another or staring at your computer screen for hours on end starts to take its toll, a good way to restore your energy is with a quick nap.  Obviously, you can’t sleep at your desk for hours but you don’t need to.  All the body really needs to recharge is a 60-minute nap.  That’s more than enough to refresh your energy level and clear your mind so that you can tackle the rest of the day.

Get moving

Of course, nothing is as important to boosting energy as getting the proper amount of exercise.  The more we move our bodies, the better they can break down those essential nutrients to make sure we’re getting what we need.  The mistake most people make here is assuming that you need to do a full power gym session in order to get the necessary energy boost but that’s far from the truth.  Actually, just a small amount of exercise can make a big difference.  A 30-minute walk can go a long way toward replenishing your energy but if you can’t get out that’s ok, there are other ways to get your exercise.  Running inside on a treadmill can be just as beneficial and you can do it in all kinds of weather.  Even simple stretching or exercises you can do at your desk can be enough to get you through your workday.

Say goodbye to stress

Nothing drains energy quicker than stress and unfortunately, it’s almost impossible to avoid, but if you want to boost your energy you need to find ways to relieve that pent-up stress.  Everything from getting in a quick workout to taking a few minutes to just sit quietly and read can help to relieve stress.  Whatever you find that helps you let go of that excess anxiety and tension, do it regularly and you’ll be rewarded with more energy in the long run.

Sleep well

Remember that in order to have enough energy to get through the day your body needs time to properly recharge.  That means not only getting enough sleep but getting good quality sleep so you feel well rested and ready to go in the morning.  Try not to watch high energy shows or movies or stare at your computer screen, phone or tablet just before going to sleep as all of that stimulates the mind and will make it harder to fall asleep.  Instead, try to unwind and relax so that you can fall asleep easier and get the rest your body needs.

Keeping your motor running isn’t as difficult as you might think.  With just a few simple steps, you can be on your way to recharging your batteries and feeling better all day long.

How to Train Safely Through Injury and Avoid a Permanent Damage

avoid injury

How to Train Safely Through Injury and Avoid a Permanent Damage

workout safety

It is a common dilemma to many athletes and fitness trainees whether to stop working out after an injury or continue. The first question you should ask yourself is, “Do I know exactly where it hurts the most?” because if you do not know, it is quite difficult to decide where to begin. Even for your coach to be in a position to help you, they’ll ask the same question, “Where does it hurt and when did you injure yourself?”

Once you know where you’re injured and where it hurts the most you can now, with the help of your coach, decide where to begin. Below are essential tips for training safely through an injury.

Be Realistic

You cannot get injured today and wake up tomorrow morning rushing to the gym; your injury is still fresh, and probably the pain is so sharp; If your injury hurts so much that you cannot even lift the shoulder, pack your backpack and go home.

Even if you’re a professional athlete and tomorrow is Olympics, you won’t be helping yourself or the team if you train through strenuous pain and cause yourself a chronicle injury. If you are questioning yourself about whether or not you should be working out while that knee or shoulder hurts that bad, do not do it. Come another day.

Nutrition

You don’t like the idea of staying home because of an injury, but the only possible way you’re getting out is if you’re healed, or the pain softens. Proper nutrition shortens the recovery time quite significantly. If it was to take a month, taking adequate diet will make it two weeks, or one.

Some diets cause inflammation in the body. When walking through an injury, avoid those and take up foods with anti-inflammatory effects. Such foods that promote inflammation include fried foods, eggplants, and many others. Take meals with a good supply of Omega – 3 nutrients.

Organic vegetables are excellent sources of vitamins and essential enzymes that speed up the healing process. Be sure to take enough of fresh raw veggies’ juice. Take at least 8 – 10 fruit servings a day

stretching

Work towards Your Recovery

Because your coach sent you home, it doesn’t mean that you sleep all day long. Use your time off the gym to work towards your recovery. How can you do this? You can do this by doing simple home exercises like using a roller or the lacrosse ball to exercise your muscle spasms and, or adhesions.

Working your recovery at home could also mean you visit your massage therapist or your yoga trainer. You can even do it by icing your injured spot every one hour for ten minutes. You can also, and this is very important, visit your doctor for diagnosis and further instructions.

Use Lighter Weights for Workouts

You’ve rested home enough, and now back to the gym, you’re not entirely recovered. That’s okay; it’s good to be aggressive. Just remember, you’re still training through an injury, and you want to get out safe and able to do full workouts. It is recommendable that you use relatively lighter weights to exercise.

Don’t go to the gym trying every weight to see if you can lift it. Use lighter weights and perform concentrated many reps. Pay close attention to the injured spot to make sure you don’t cross the line and send yourself back home again.

By doing frequent light weight exercises, you activate the target muscle and speed up its healing process.

Create Your Opportunities

You’re injured, yes, but that doesn’t mean that you can’t find a way to keep yourself fit as you nurse the injured knee or shoulder. Be creative and come up with ways you can workout at home without accelerating the injury. The idea is to remain in shape and remain healthy.

Try doing short circuit workouts. This will get you remain fit while you allow your injured muscle to rest and recover.

You have seen professional athletes being sent home for six months due to injury and they come back in four; it’s because of the extra effort they put in place during their rehab.

avoid injury

Use the Right Form

Even in good health condition, improper form while working out, and especially weight lifting can cause your muscles, joints, or tendons to fracture. If you train in critical style, you’re likely to create extra pain and damage to your already damaged shoulder or knee.

There are specific biometrical routes in the body that if adhered to, you can avoid a great deal of injury. Always remember that your legs and arms can only move in specific ways when weightlifting and if you go otherwise you subject yourself to extreme risks of injury.

Avoid Creating More Injuries to Yourself

I repeat this; you’re no use to yourself or the team if you damage your injured muscle permanently trying to come back soon.

If your injury requires a long time to recover, be extra careful not to cause other injuries to your body or imbalance when you train. For example, if you’re off for six months rehab due to a shoulder injury, don’t take all the six months exercising the uninjured shoulder, you’re causing yourself more trouble than you can imagine.

It is not just your uninjured shoulder or arm you’re hurting with your unbalanced workout, the effect goes all the way to your back, legs, and hips. The better thing to do is focus on your lower body exercise. Consult your coach for guidance on how you can balance your workout during an injury.

Conclusion

Workout training, and especially that involving heavy weight lifting demands a lot of energy and perseverance. Sometimes it poses a significant danger when you push and pull those iron weights with all your might. No one wants to “quit,” even when they’re nursing an injury. But at what cost do you continue working out?

Do not feel degraded; injuries happen all the time. They happen to the best world athletes, and they still go through the rehab and come back.

As the saying goes, “no gain without pain.” It is okay to train through pain and injury, but it is not okay to train through a severe injury and severe pain.

7 Home Gym Ideas on a Budget

home gym

7 Home Gym Ideas on a Budget

home gym

Whether you are trying to squeeze into that dress for your Christmas party in a few months, tone up for your class reunion, or already working on your summer body for next year

The gym plays a vital role when it comes to changing your body.

From the treadmill to the dumbbells – most workouts and toning strategies require the use of at least one, but typically multiple, pieces of equipment. And, let’s face it, these extremely powerful pieces of equipment can break the bank…

So, if you are looking to get buff, not broke, a budget-friendly home gym is your answer.

Forget about that monthly gym membership that you always forget about until the charge shows up on your bank account, the time spent waiting for someone to get off the equipment you need, and the energy spent driving across town to your gym…

Why do all of that to build your triceps when you could be getting buff right from the comfort of your home?

I don’t know about you, but if I can do it from home, then that is always my preferred choice.

But, I like to save money as much as the next person, so here are some home gym ideas that will fit into just about any budget:

  1. Focus on free weights, not machines.Of course, you can buy a treadmill and stick it in your garage or your spare room, but even a used one will cost you a pretty penny unless you can score a good deal on that one that has been sitting at your parent’s house since you were born…But, the most budget-friendly idea is to focus more on free weights. Free weights can be bought individually – so you can mix and match to save money – and they are just as effective.In addition, this will help keep your workouts as short and simple as your gym equipment shopping list.
  2. Proper flooring is a must-have.Of course, staying on budget is your top priority, but skimping on every aspect will leave you with useless equipment in just a few short weeks…And, having to start all over frequently doesn’t really fit into a budget-friendly home gym.Instead, find ways to save money and preserve your equipment – saving you money in the long run.

    Proper flooring, such as high-density foam mat squares, are cheap and worthwhile. They will help protect both your floor and your equipment from wear and tear.

  3. Find machine alternative exercises.Of course, riding on the stationary bike is a quick and easy way to get your cardio in…But, there are several other ways to get your cardio in without having a major piece of equipment in your home gym.Instead of purchasing a bike, invest in a jump rope or other more affordable gym equipment that still allows you to get your cardio in.
  4. Make it an encouraging atmosphere.The equipment in a home gym is the No. 1 priority as you cannot workout without it…But, creating an atmosphere that will get you in the gym and keep you there is the next most important thing.Why create a home gym if you will never use it?

    Most gyms have encouraging signs, loud music, and mirrors to help keep you motivated. Of course, don’t blow the budget on these aspects, but one simple idea I like is to hang up a whiteboard…

    On this whiteboard, find an encouraging quote to write up each week, note your goals, write down your workout for the week. The key is to stay involved in your progress and your goals.

  5. Use versatile equipment.Another great way to save money on your home gym is to incorporate gym equipment that can be used for several workouts…For example, a balance ball can be used for stretching, pushups, and various other workouts.This eliminates the need for so many different pieces of equipment – therefore, keeping the costs low.
  6. Optimize each workout for maximum efficiency.If you could just do one workout better as opposed to doing two different workouts, why wouldn’t you?I would much rather do one optimally effective workout than two mediocre ones…So, invest in some resistance bands. By adding resistance bands to your workout, you can greatly increase the effectiveness of your workouts. Plus, these most likely won’t even cost you $20.
  7. Search for pre-owned equipment.And, of course, there will be those few larger pieces of inevitable equipment that you just have to purchase…But, for those, search for some that are pre-owned. It will save you money without sacrificing any of the quality of the equipment.

Going to the gym does not have to be expensive or a hassle…

Start with a plan for your home gym – what you want to focus on and what is most important to you – then, lay out a realistic budget and figure out creative ways to stick to it.

You will find yourself enjoying your workout, even more, when it can be done in no time from the comfort of your own home.

Hammer and Chisel Schedule

hammer and chisel calendar

Hammer and Chisel Schedule

hammer and chisel schedule

Do you want a program that is going to kick your butt into shape? Are you craving for something more challenging than your current workout? Or perhaps you want to get ripped and to craft a defined physique. If you answer yes to any of these questions, then you’re in the right place. The Hammer and Chisel workout is just for you. It will deliver remarkable results in just 60 days. So what is this workout? And what does the hammer and chisel schedule entail?

What is the Hammer and Chisel Workout?

The Hammer and Chisel is an expert workout system. It was developed by two of the best trainers: Autumn Calabrese who previously worked on the famous 21-day fix program, and Sagi Kalev who worked on body beast. Both of these trainers are experts at sculpting spectacular bodies. They have helped many to lose weight, burn fat, build lean muscle, and get ripped. So, they have developed this program to help get the best body you’ve ever had.

The program goes for 60 days in which you will do strength training exercises. You will also get nutrition plans to follow. The program includes 12 body sculpting workouts. Each workout lasts between 30 and 45 minutes, so you are sure to be able to do them even if you have a busy schedule. The whole thing will take you 1 hour (including a shower), 6 days a week. Integrated within the program Stabilization, Strength, and Power training so you would get the most effective resistance workout. You will benefit from all of the trainers’ secrets to lose fat, develop muscles, and tone your body.

In every workout, you will use various exercising equipment. The equipment includes weights, chin-up max, stability ball, chin up bar, resistance bands, and a bench.

>>Click on the link for the best price on Masters Hammer and Chisel<<

What are the workouts like?

The workouts are all intense. They are like the P90X workout, but shorter. Generally, they all get your heart rate up high. The chisel balance, the chisel strength, and the hammer plyometric all hit your legs real hard. Since the workouts are somewhere between 25 and 45 minutes, you can do them easily before starting your day.

You can easily burn calories during a very short time. Your heart rate will hit as high as 160 bpm during some sessions; this can be compared to what you feel during a hard mountain biking session. It is something that will really kick your butt over a short time span. You will also be burning fat like crazy. Even if you felt some workouts are hard, you are able to do them at your own pace.

However, although some are harder and longer than others, there are short and easy ones which bring an overall balance to the whole program. You can say that the hammer and chisel schedule and workout are a mix between the P9OX and the body beast.

hammer and chisel calendar

>>Click on the link for the best price on Masters Hammer and Chisel<<

How many different workouts are there in the program? And how long is each?

There are 14 total workouts in the program, and 18 if you buy the deluxe edition. This is great as you have a variety of exercises to work every part of your body, and you won’t feel bored as you have something new every day.

The workouts are as it follows: 

· The Chisel Balance — 41:05 

· The Iso Strength Chisel — 36:39 

· The Chisel Endurance — 36:55 

· The Total Body Hammer — 43:48 

· The Max Hammer Strength — 36:53 

· The Hammer Power — 39:10 

· The 10 Min Ab Chisel — 10:56 

· The 10 Min Ab Hammer — 12:29 

· The Chisel Cardio — 39:00 

· The Chisel Agility — 38:29 

· The Total Body Chisel — 36:04 

· The Hammer Plyometrics — 26.29 

· The Iso Speed Hammer — 24:11 

· The Master’s Cardio — 17:38 

The Deluxe Hammer and Chisel Workouts 

· The Hammer Build Up — 32:59 

· The Power Chisel — 30:16

· The 15 Min Leg Hammer — 18:41 

· The 15 Min Glute Chisel — 17:53 

With these workouts, you can’t say that you don’t have time. As an average, you will spend 35 min on each workout, and many exercises take time way below the average. And needless to mention, they are presented in such an interactive manner and that alone is an incentive to pursue it further.

The Hammer and Chisel schedule

As it has been mentioned, the whole program is designed to be followed over 60 days. Every week, you will start from Monday through Wednesday, rest on Thursday, and then continue Friday through Sunday. The hammer and chisel schedule is designed to work every part of your body so you can sculpt and tone every muscle.

Week 1: Chisel balance, Hammer Plyometrics, Iso Strength Chisel, Rest, Iso Speed Hammer, Chisel Endurance, Total Body Hammer + 10 min Ab Hammer

Week 2: Chisel Cardio, Max Hammer Strength, Chisel Agility, Rest, Hammer Power, Chisel Balance, Hammer Conditioning

Week 3: Total Body Hammer, Chisel Agility, Max Hammer Strength + 10 Min Ab hammer, Rest, Total Body Chisel + 10 Min Ab Chisel, Hammer Plyometrics, Iso Strength Chisel

Week 4: Chisel Balance, Max Hammer Strength, Chisel Cardio, Rest, Iso Speed Hammer, Chisel Agility, Hammer Power + 10 Min Ab Hammer

Week 5: Total Body Chisel + 10 Min Ab Chisel, Hammer Power + 10 Min Ab Hammer, Chisel Balance, Rest, Iso Speed Hammer, Chisel Endurance, Total Body Hammer

Week 6: Chisel Agility, Hammer Conditioning + 10 Min Ab Hammer, Chisel Cardio, rest, Hammer Power, Chisel Balance + 10 Min Ab Chisel, Max Hammer Strength

Week 7: Total Body Chisel + 10 Min Ab Chisel, ISO Speed Hammer, ISO Strength Chisel, Rest, Hammer Conditioning, Chisel Cardio, Total Body Hammer + 10 Min Ab Hammer

Week 8: Chisel Endurance + 10 Min Ab Chisel, Max Hammer Strength, Chisel Cardio, Rest, Hammer Plyometrics, Total Body Chisel, Hammer Power + 10 Min Ab Hammer

As you can notice, you won’t repeat the same workout until day 13 in week 2 with the Chisel Balance. However, just like with any training regimen, this schedule has to be followed with due diligence if it is to be successful. Additionally, the various schedules outlined here are to be observed because technically, one thing leads to the other.

>>Click on the link for the best price on Masters Hammer and Chisel<<

The Pros of the Hammer and Chisel schedule and workout

First, the workouts are short and effective. They target every muscle and make it work extra hard for better results. Every muscle is isolated and strengthened by the back to back demanding exercises.

In addition, the hammer and chisel schedule includes weights like you’ve never used before, and that makes the exercise more effective. You will also do pull ups and back exercises to get a strong and flexible back, the foundation to a healthy body.

310 Shake Review – Does It Work?

310 shake review

310 Shake Review

310 shake review

The 310 meal replacement shake gives people a unique way to lose weight using their Tri-plex protein blend. The mission of the company is to produce a quality product, that exceeds industry standards, as you’ll see in this 310 shake review.

What is the 310 Shake?

The 310 shake is a meal replacement shake, with a special tri-plex protein blend of whey protein isolate, whey protein concentrate, and milk protein. Essentially, meal replacement shakes are meant to be used as a replacement for a meal, just as the name implies.

The 310 shake advertises that you should consume 2 main meals a day, and then have the third as one of their shakes. As a result, you will lose a significant amount of weight within a few weeks.

As well as being a meal replacement shake, the 310 shakes also claim to help prevent cravings and reduce your appetite while providing your with “total nutrition”.

So, what’s actually in the 310 shakes as far as ingredients?

310 Shake Ingredients

To really understand how well the 310 shake works for weight loss and health purposes, we first need to understand what’s inside the product.

One of the main ingredients in the 310 shake is protein. The company says that they have a special tri-plex protein blend, which we covered a little earlier in this article.

While this may sound appealing and “fancy” to some, it really isn’t, as many protein supplements use a blend of different proteins.

That being said, each of the protein sources in the 310 shakes is high quality. The proteins contain a lot of essential amino acids, which are key to muscle development and growth. Each also has a high level of bioavailability, which essentially means that your body can process it more efficiently, thus giving you better absorption. These sources of protein are far superior to pea and soy proteins.

Including protein in a meal replacement shake is practical, and makes a lot of sense. Protein is a very important macronutrient, the most important some would say, and it’s good for suppressing hunger.

It’s been shown that people who consume higher protein diets have a significantly higher basal metabolic rate (the number of calories we burn while doing nothing). Which essentially means that the more protein you eat throughout the day, the more calories you will burn while at rest.

And, as I just mentioned, protein is the one macronutrient that will keep you full for the longest period of time. Studies have shown that eating more protein does, in fact, reduce hunger, which means you’re less likely to snack on unhealthy foods throughout the day.

All this being said, the increase in your metabolism and the decrease in eating due to protein consumption can lead to significant weight loss over time. But, it’s important to note that one serving of the 310 shake only contains 15 grams of protein.

>>Get the Best Price on the 310 Shake<<

Fibre in the 310 Shake

The second main ingredient in the 310 shake is fiber. Each serving contains 5 grams.

Also, like the protein, the fibre comes from a blend of fiber sol, cellulose gum, and xantham gum.

The reason that adding fiber to your diet is good is that of its absorptive ability. Which is why it is said to help increase weight loss.

When you eat fiber, essentially what it does is absorb moisture in your stomach, and then it expands which is why you get that full feeling.

Vitamins & Minerals

This is where the 310 shake really shines, as I’m sure you know if you’re reading this 310 shake review. The 310 shake has a large assortment of vitamins and minerals, which is important for maintaining overall health.

Most of us consume a diet that leaves us deficient in many of the essential vitamins and minerals. As such, it’s important for us to get those important nutrients from other sources, such as the 310 shake, or Shakeology.

Getting enough vitamins and minerals is essential for basic bodily functions, such as digestion, immune system functions, and our nervous system.

310 shake ingredients

>>You can read my 310 Shake vs Shakeology review by clicking on the link.<<

Does the 310 Shake Really Work?

The short answer is yes, it does.

The single most important factor when trying to lose weight is to be in a calorie deficit. Which is why the 310 shake is great for this.

Since the 310 shake only contains 90 calories, simply by substituting it for one meal a day will drastically reduce your daily calorie intake. If you were to replace two meals a day, you would lose even more weight in a shorter period of time.

If used properly, the 310 shake is certainly a good option for helping you lose weight.

Also, since the product contains quality sources of protein and fiber, it is very efficient in helping you suppress hunger and cravings.

>>Get the Best Price on the 310 Shake<<

Final Thoughts

All things considered, the 310 shake is one of the better meal replacement shakes on the market because of its quality sources of protein, fiber, and vitamins and minerals.

It’s a nutritious shake, that will help you get all the essential nutrients that your body needs while helping you remain in a calorie deficit so that you can lose weight.

It’s worth mentioning that even though this is a weight loss product, it is not a magic bullet that will make you lose 20 pounds in a single week. To truly get the best results using this product, it’s advised that you incorporate it with the use of a workout program, like Focus: T25, P90X3, PiYo, or any other good workout routine.

And finally, make sure to consult your primary physician before making any changes to your diet, or workout routine. If you have any further questions, make sure to leave a comment in the comment section below, and I will try to answer it as best as I can.

P90X3 vs P90X – Which is Better?

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P90X3 vs P90X

 

This is a question that I’m sure a lot of us have thought about since the release of the new P90X3 program. We want to know what the differences are between P90X3 vs P90X. Which one’s better? Well, hopefully, we’ll be able to give you some answers to that question in this article.

First, let’s go over what P90X is, and then we’ll jump into what P90X3 is.

P90X

p90x

P90X is a home workout program that is very well-balanced and aimed to help people get into the best shape of their life’s. With P90X there are some great resistance workouts, intense sweat inducing cardio workouts, and even some yoga and stretching workouts to top it all off.

There are three different workout plans that you can follow, which are: classic, lean, and doubles. Classic focuses on all aspects of getting fit. Meaning you’ll be doing a little bit of everything, including weightlifting workouts, cardio workouts, and yoga. You’ll be doing a lot of body weight exercises like pushups, pull ups, dips, and a whole lot more. You’ll also experience some great resistance moves as well that utilize weights to help you build and tone your muscles with the use of dumbbells and resistance bands.

The lean program is fairly similar to the classic, with a little more emphasis on losing weight and getting rid of that fat. So, you’ll be doing a bit more cardio. My personal preference is, of course, the classic routine, but everyone is different.

Doubles is exactly the same as the classic routine, but with an extra cardio workout added in at the end of your workout for three days a week.

If you’re the type of person who has a busy schedule and don’t have much time to workout, then P90X might not be the best option for you. Each workout is roughly an hour long. But, if you do have the time, then this program is amazing, and if you follow the diet plan and workouts you will get amazing results.

Also, the program requires you to get at least some equipment, that can add up to be a fairly large additional cost depending on what you buy. And, if you travel a lot, it can be difficult to bring the equipment with you. That being said, you can, of course, find just about anything for really cheap online these days.

One problem I do have with the P90X program is, that the cardio workouts just aren’t hard enough towards the end of the program. Once you have completed a month or two, you’re going to be in great shape, and the cardio workouts aren’t going to be hard enough at this point. When this happens, try adding additional time to the workout, or even adding some weight to your body while you’re doing the workout.

P90X3

p90x3 vs p90x

P90X3 is much different than P90X and P90X2. P90X was such a huge success because it worked, and people could do it, and that’s exactly what you get with P90X3. P90X3 is all about getting in the best workout possible in the shortest amount of time. Each of the workouts is only 30 minutes long, aka really, really short. This is great because recently a lot of studies have been done measuring the benefits of shorter workouts, and these studies show that most of the benefit from working outcomes from the first 30 minutes! So, the way P90X3 is structured is also backed scientifically. P90X3 also incorporates some new styles of working out, such as:

  1. Pilates
  2. Isometrics
  3. And even some MMA style workouts

In short, P90X3 took the best from both P90X and P90X2 and combined it all into one workout program. You can modify any of the moves in P90X3, just like you could in the previous two programs. P90X3 is really all about what is going to work for you, and then you do it.

>>If you want to read my full review of P90X3, check out the link.<<

Which Program is Better?

So, when asking yourself the question of P90X3 vs P90X, which one is actually better? Well, it doesn’t matter which one is better! Both programs are similar in the sense that they both help you accomplish the same thing. They both help you to get into amazing shape.

I would say this, P90X3 is better for beginners, in my opinion. The workouts aren’t as long and intense. But, if you want AMAZING results, then P90X might be the better option. So, you shouldn’t be asking yourself the differences between P90X3 vs P90X, they both are amazing programs.

Something also worth noting, as we already talked about earlier in the article, research shows us that the bulk of your results come from the first 30 minutes of exercising. Any exercise after that is going to be “icing on the cake”, for lack of a better expression. You can check out some other health blogs if you want to do more research on this.

>>Click on the links for the best price on P90X3, or P90X<<

Conclusion

In the end, the decision is really up to you as to which program is better for you. P90X3 is more time friendly, and beginner friendly than P90X. But, P90X, in my opinion, will get you better results. So, I hope I was able to answer the P90X3 vs P90X question, if not, leave a comment below and I’ll gladly answer any questions that you might have! Also, make sure to share this with your friends if you found it informative or useful in any way.

P90X3 Results – Does It Work?

p90x3

P90X3 Results – Does It Work?

p90x3 results

Chances are, you are here because you’re trying to decide if you can really get some great results with P90X3, and if you can, how other people are doing it. That’s great! I get it, you want to know if this program is a scam or not before you invest in it. Good for you. But, the P90X3 results are no joke, I can assure you that you can get some amazing results with this program, much like a lot of the Beachbody programs.

I’m sure you’ve heard of Beachbody if you’re here reading this post. They’re the famous fitness company responsible for creating popular fitness programs like Body Beast, Focus T25, P90X3, and much more. They have some of the best fitness trainers and experts in the world helping them to develop these programs.

Personally, I started with the original P90X program awhile back, and I loved it. I loved it so much that I actually did it twice. After that, I did the INSANITY program, and then P90X2, and P90X3, and I’ve done a couple other Beachbody workouts as well.

The thing about P90X3 is that the workouts are nice and short, but effective. I loved the original P90X, but the workouts were kind of long, and a little difficult to fit into my day.

>>If you want to read my full review of P90X3, check out the link.<<

Check out this video of Tony Horton (the creator of P90X 1,2, and 3), talk about the results you can get with P90X3:

Is it Possible Not to Get Results?

The short answer is yes, it’s possible that you won’t get any P90X3 results if you don’t put in your best effort. You can have the best workout program in the world, but if your diet is bad all the time, then don’t expect to get amazing results. This program isn’t a magic pill that works 100% of the time. So, let’s talk about some things that you should know in order to get the best results.

  1. P90X3 is hard! This program is tough, especially for the first month or so. To get the best P90X3 results you need to do your best in all of the workouts. If you don’t put in the effort, don’t expect to get the results. The best thing to do is roll with the punches because there will be some punches, and keep pushing until you get to the finish line. It will be worth it in the end, I promise you!
  2. Follow the nutrition guide to a “T”! I touched on this a little bit earlier in the article, but I’ll go more in depth about it here. In the first month, following the nutrition plan will probably be a bit of a challenge if you’re used to eating a certain way. But you HAVE to stick with it to get the best results possible. I would say it will take you three weeks to get used to the new diet, and once you do it will be much easier to follow. And trust me, it will be worth it! Consistently eating healthy is the most important thing, it’s okay if you screw up once or twice. Don’t beat yourself up about it, just get back on the diet and forget about it.

One tip that I can offer you is that when you’re dieting, don’t bring junk food into the house! If it’s there, you are probably going to eat it. I’m the kind of person that if there is ice cream or donuts in the house, I’ll eat every last bit of it. So, in order to avoid that, I simply don’t bring it into the house. I’ll treat myself once a week to either ice cream or donuts instead. Also if you have a sweet tooth and like to have something sweet every day, try Shakeology. It tastes amazing, and it’s super healthy. You can read my full Shakeology review by clicking on the link.

>>Click Here to Get the Best Price on P90X3<<

Final Thoughts

It’s really not hard to get good results if you follow the P90X3 nutrition guide, and give your best during every workout. If you still have questions on how to get the best P90X3 results, leave a comment below and I would be happy to help you in any way I can. Also, if you found this post informative, please do share it with your friends! It helps the website a great deal.

P90X3 Nutrition Guide

p90x3 calorie calculator

P90X3 Nutrition Guide

One thing that you should always do when starting a new workout program, is to have a healthy and balanced diet. The P90X3 workout program is no different! If you want the best results, you need to follow the P90X3 nutrition guide to the “T”.

Fortunately for us, the P90X3 meal plan is straight forward and simple. This is great because most people get intimidated when they see a complex and hard to use nutrition guide. The nutrition guide is probably the most important part of a workout program, even more, important than the workouts themselves! If you have bad nutrition, you might as well just not workout at all, because your results will be pretty bad.

So, without further ado, let’s talk about the P90X3 nutrition guide.

What’s the Purpose of the P90X3 Nutrition Guide?

The purpose is to give you the tools that you need in order to make the best food choices to get the best results. The end goal is to get you to a point where you can “intuitively eat”, which is basically the ability to listen to your body and know what it needs nutritionally.

I’ll cover intuitive eating later on in the post, but for now, let’s just say that the P90X3 meal plan gives you tons of freedom to eat things that you like. That being said, there are rules and guidelines to point you in the right direction.

The great thing about this nutrition guide is that much like the P90X3 workouts, the nutrition plan is easy to fit into your daily life as well. It’s easy because it’s simple, which makes planning healthy meals on the go equally as simple. So, let’s get into it, shall we?

Check out this quick video of Tony Horton (creator of P90X3) talk about the P90X3 nutrition guide:

The P90X3 Meal Plan

In the P90X3 nutrition guide, Tony Horton is giving you all his tips and tricks that he uses in regards to nutrition, and he is hoping that you’ll use them to your benefit. So, what’s the key behind his “tips and tricks”, it’s called intuitive eating.

What is Intuitive Eating?

Intuitive eating is the ability for you to know what your body needs from a nutritional standpoint. Someone who is good at intuitive eating can use their cravings to know what is lacking in their diet. For example, carbs, fats, or proteins. The opposite of an intuitive eater is an impulsive eater, someone who reads their cravings entirely wrong and often eats junk food instead.

This isn’t anything new, intuitive eating has been around for a long time. Intuitive eaters are often people who are in great shape, workout on a regular basis, and as such have learned not to eat lots of sugars and unhealthy fats.

Once you become an intuitive eater you’ll see what I mean when I say that your cravings for sugar and fat will no longer be an issue. Instead, you’ll crave healthy foods containing proteins, healthy fats, and good sources of carbohydrates.

P90X3 Meal Plan Tips

Tip #1: Eat healthy foods that fill you up.

Tip#2: Follow the workouts

Tip#3: Listen to your body, it will tell you what it needs to get the best results.

Sounds pretty easy, doesn’t it? P90X3 will help you learn how to follow these tips to give your body exactly what it needs to accomplish your goals.

P90X3 Portion Control

The P90X3 nutrition guide teaches you how to portion out your food in order to estimate the number of calories you are eating. Part of being able to intuitively eat is knowing portion sizes to get the right number of calories. There’s a cool trick you can use with your hands to calculate portion size, which I’ll post a picture of below. Now, you may be asking, well the hand trick is great and all. But how do I know how many calories I should be eating? Keep reading to find out.

hand trick

How to Know How Many Calories I Should Eat?

Well, remember how I said that this nutrition guide was really simple? I wasn’t kidding. All you need to do is take a simple quiz to figure out how many calories you should be eating. You’ll add points into each category, for example, your gender, height, weight, and so on. Once you have entered everything in, you’ll have the number of calories that you need to eat! I’ll post a picture below so you can do it right now if you’d like.

Step 1 – Take the Quiz

p90x3 nutrition guide

Step 2 – Select Your Calorie Plan

p90x3 meal plan

Now, intuitive eating is a great goal to have in mind, but it won’t be for everyone. There will be people who want to track their food in order to know EXACTLY what they’re eating (I’m one of those people). I firmly believe that tracking what you eat is the way to go, I’m not just saying that because It’s what I do. It’s simply the most accurate way to get optimal results. The macronutrient ratios that you’ll be following in the P90X3 nutrition guide will be 30% proteins, 40% carbohydrates, and 30% fats.

One thing to keep in mind is that even though the calorie calculator may say that you should be eating X number of calories, it’s not a “one size fits all” kind of thing. Do testing to see how your body responds to eating that amount of food and adjust the numbers according to your goals.

So, here’s a great picture that shows you how much of each macronutrient you should be eating according to the 40/30/30 ratios:

p90x3 calorie calculator

Again, make sure to do some testing with these numbers, as they may not be exactly what your body needs in terms of macronutrients and calories.

Conclusion

In the end, it doesn’t matter whether you decide to track everything you eat or use the hand trick to determine portion control. What you need to have is a plan, don’t go into this program just “winging it”, that’s setting you up for big time failure. If you are new and just starting out, I highly recommend that you track your food in the beginning. This will give you a good idea of what actual portion sizes look like, and not just what you “think it should look like”. Then, once you’ve become used to seeing the correct portion sizes, you can try doing it on your own without tracking.

If you have any questions feel free to comment down below! And if you found this useful, please do share it with your friends!

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