The Beach Body Insanity Challenge

What It Is

            Insanity is a 60 day INTENSE cardio regimen designed to melt the fat right off of your body.  It is based on a principle called max interval training which essentially flips traditional interval training upside down- instead of long periods of rest followed by short periods of intense cardio, there are long periods of intense cardio followed by a short period of rest.  Insanity was created  by Shaun T, a dance and fitness professional.

Shaun T

          Shaun T grew up in Camden NJ, and received a Bachelors degree in sports science from Rowan Univeristy.  After gaining 50 pounds in his freshmen year of college Shaun T decided to focus his energy on personal fitness and wellbeing.  His health career started when he got a job at Wyeth, a pharmaceutical company.  He eventually moved to Las Angeles to work as a dancer/ choreographer- he was a dancer for Mariah Carey at one point! While in LA he was approached by a Beach Body representative and asked to record a workout video.  He created Beach Body’s Hip Hop Abs, and the Insanity series. 

What It Is Not

          Insanity is not a “get fit quick with little effort”.  Buying the program does not guarantee results- you need to put the ground work in.  That being said, it is not a scam either, if you follow the workout and diet plan you WILL see results, no doubt about it.  It is also not really a way to gain muscle, it is more geared towards losing fat, which will make you look slimmer and tone the muscles you already have, but will not really add muscle.  If you want to gain muscle before starting this program, a traditional weight lifting routine is the best place to start.  Bodybuilding.com is a great place to look for advice and routines if you do not know where to start.

The Benefits

-Massive weight loss

-Toned Muscles

- More energy

-More confidence

-no equipment required, easy to start up

-The ground work for a healthy lifestyle

Drawbacks

-Money (only $120 one time fee)

-Time it takes to do the workouts (half an hour to an hour per day)

- Soreness, especially during the first few weeks

-Meals take a decent amount of time to make  

How It Is Set Up

          Insanity is split into two months- the first month consists of 4 workouts that are about half an hour long each.  They are HARD. Really hard.  No matter what your base level of fitness going into this program is, you will be sweating, and most likely ask yourself what the hell you got into a few times.  But after a couple weeks the workouts get easier- and then it is time for the recovery week! The workouts during this week are easy compared to month one.  By the end of the week, you will be feeling pretty confident- until you start the month two workouts.  These workouts are an hour long each, and are much harder than month one, which does not seem possible but believe me they are.  In my experience, even after doing these workouts for a month, they do not get all too much easier.  But month two is where you will really start to see results all over your body. 

Diet Plan

          The philosophy of the diet is to eat a lot of small meals throughout the day.  You eat 5 meals a day, spaced about two to three hours apart.  You calculate your daily caloric needs before starting the program, and figure out about how many calories each meal needs to be.  The diet plan that comes with Insanity list meal ideas for every meal of the day.  Most of the meals are extremely high in protein, a natural appetite suppressant, so even though you will be eating less calories than you are used to, you will not be hungry.  The meals in the Insanity diet plan are also very tasty, I would not mind eating them even if I wasn’t doing the program. 

Conclusion

          Insanity is a great program that is guaranteed to melt fat off you.  Try it out!

What is P90X?

What It Is

          P90X is exactly what you think it is- a really intense, 90 day program that will get you in the best shape of your life, if you follow it correctly.  But it is more than just a get big or your money back type of program- it is the first 90 days of a healthy lifestyle that you can continue indefinitely.  You do not just stop working out or eating good after completing this program, or you would be back to how you were before in no time.  This program was created by Tony Horton and is marketed by Beach Body.  Beach Body has been around for years, and is a legitimate organization that markets products whose aim is to help mold a healthier you.  After doing a couple of their programs myself, I would recommend them to anybody, whether your in good shape, or not in shape.  If you have always been healthy, this is a great way to mix things up and keep the trend going, and if not it is a great way to start.  The program comes with 12 cd workouts, along with a comprehensive meal plan that is easy to follow.  Getting started is really as easy as ordering the program and following the instructions it gives you. 

What It Is Not

          This is not a “get fit with little or no effort” type plan.  Buying the program does not guarantee that you will get in great shape- you need to put the work in.  You need to dedicate about an hour and a half a day to working out, and dedicate yourself to following the meal plan.  This is not an easy button.  That being said, this program is not a scam either.  If you follow it, you will see results.  In 3 months, I gained about 7 pounds of muscle, while losing about double that in fat.  I can personal say that it works, and that you should try it!  One more note though- P90X is not a way for you to get “jacked or huge”.  You will gain a good amount of muscle, and lose a lot of weight, but if you really want to pack on a ton of muscle you should look into a structured weight lifting routine, or Beach Bodies new “Body Beast” program.  What you will get from P90X is weight loss, toned muscles, and great general health. 

Who is Tony Horton

            If you’re thinking about trying P90X out, you will want to know about its creator for sure.  Tony Horton is a very experienced fitness guru who started off his career by training at the world gym in Venice California.  He has created P90X, P90X+, and P90X one on one training with Tony Horton.  He also has a book out titled “Bring It”, his famous P90X catch phrase.  He also has a list of celebrity clients, including Bruce Springsteen.  Basically, he knows what he is talking about.  He will keep you super motivated throughout P90X, and if you do everything he says you really can’t go wrong. Listen to him. 

What Results Can I Expect

          Expect to slim down tremendously while gaining a little muscle.  As I said earlier, I only gained maybe seven pounds of muscle- but lost about twenty pounds in fat.  After completing two cycles of P90X, I was ready to hit the beach! My arms look incredible, legs were slim, toned and muscular, and even though I did not exactly have abs, they are getting there.  Truthfully I did not follow the diet plan to a T.  I ate a lot more calories than was recommended throughout the whole program, and I still had great results.  So I know anyone who follows the diet plan will see even better results (aka probably have abs… unlike me).  Physical appearance was only half the benefit I achieved though, my heightened energy level was probably worth even more than my appearance. I have ten times more energy than I did when I started.  This could be attributed to more muscle, less fat, a healthier diet, etc but the bottom line is this program does wonders for your energy level and mindset.  You will find yourself thinking “if I can do P90X, what else can I do?” a lot.  I know I do.  It really helps you to stay on the positive side of life.  Essentially if you do this program you will be able to run faster, lift more, jump higher, and look great while doing it. 

Ease of Use

            Let me clarify what I mean by this- P90X is not easy by any stretch of the word, but it is very easy to start doing.  It only cost $120- while this may seem like a fair amount, when you compare it to the cost of going to a gym for 3 months it is quite a bargain.  You do not need that much equipment either, just basic free weights, a pull up bar, and a yoga mat.  A good pair of running shoes would also be recommended for the cardio routines, to avoid injury.  Once you have the Cds, and all the equipment set up, all you have to do is pop in whichever workout you are doing that day and follow Tony.  Another great thing about this program is that anyone, from a beginner to someone who avidly works out, can do it.  You just go at your own pace. 

How It Is Set Up

          Basically you stick to one schedule for three weeks, have a rest week, then switch to the alternate schedule after the rest week.  For example the first week is

Day 1: Chest and Back

Day 2: Plyometrics

Day 3: Arms and Shoulders

Day 4: Yoga X

Day 5: Legs and Back

Day 6: Kenpo X

Day 7: Rest or Stretch

Followed by the rest week, which is core synergistics and yoga twice, x stretch once, and kenpo once.  After that weeks 5-7 goes:

Day 1: Chest Shoulders and Triceps

Day 2: Plyometrics

Day 3: Back and Biceps

Day 4: Yoga X

Day 5: Legs and Back

Day 6: Kenpo X

Day 7: Rest or Stretch

Every week is three weight lifting days with 2 cardio days, yoga, and a rest day.  You also do the ab routine, Ab Ripper X, after each weight training routine.  There is a calendar included with the program, and if you lose it or get confused you can look up a schedule online. 

Conclusion

             This program is the way to go if you want to get in great shape and feel great about yourself. Give it a try-you have nothing to lose except weight!

Debunking Common Excuses People Make to Avoid Working Out

Its Boring

      Yes, working out is not as entertaining as the new Batman movie, or the latest episode of Breaking Bad...  but neither is doing your homework,  going to work, or doing chores.  Yet you still do all those things for one reason-you know that ultimately, the positives of doing those things far outweigh the negatives.  If you do not do your homework, you won’t do good in college (or any other level of learning).  If you don’t go to work, you will not be able to afford the things you want.  If you do not work out, your robbing yourself of a substantially increased quality of life.  Just like any unpleasant thing in your life, you find little ways to make it more enjoyable.  You can listen to music while you workout- there is nothing more motivational than blasting eye of the tiger when you get near the end of an insanity workout.  You can also work out with a friend or family member.  I would actually recommend working out with someone else, because not only will you make the workout more bearable, you also make it competitive by doing it with someone else.  I always go HAM (hard) when I workout, but if I am working out with my brother, I put in a little more effort to show him what I’m made of- I don’t want him to think I’m weak.  Another way to offset boredom is to go to a class at your local gym.  Try something new, like cycling, yoga, Caribbean dance, whatever, as long as it keeps you coming back go for it! Its all about figuring out what works for you. 

It’s Hard

          Damn right it is, it should be anyway.  If you want to see real results, you need to push yourself, whether your working out for 10 or 45 minutes. I really think that not working out is harder than working out in the long run.  Before I started working out, I would get tired after walking for more than twenty minutes.  Running “the mile” in middle school seemed like an impossible feat that could only be performed by a professional “runner”.  I could not lift furniture, or boxes, or really much of anything.  My baseline energy level was just weak.  After working out for over 8 years now, I can say that I never have trouble lifting anything (within reason), it takes a hell of a lot of running to get me out of breath, and my energy levels are just phenomenal.  I can do much more in a day than I could back in middle school- so all I have to say is in the long run, working out is actually easier than sitting on your couch.   

I Can’t Afford a Gym Membership

          If you don’t live near a Planet Fitness, gym memberships can be hard on your wallet.  So what? You do not need a gym membership to go for a run in the park, or to work out at home.  For the fifty dollars you would have spent at the gym this month, you could easily buy a set of free weights and work out at your house.  Another way around this issue is to get a job at a gym that offers free membership to employees.  Or stop spending money on extraneous things.  “I cant afford a membership” is just another excuse, if you have the will to work out you will find a way to make it work out. 

          

  I Don’t Want Huge Muscles, I Just Want to Get Toned

          If you don’t want huge muscles, you won’t get them, plain and simple.  Bodybuilders, the people who have the huge muscles, dedicate their lives to weightlifting.  They count every calorie, take an array of supplements, and workout every day of the week.  It is incredibly hard work.  Its incredibly hard to get big muscles when you do want them, so if you don’t you really don’t have anything to worry about.  And if you’re a girl, you really really have nothing to worry about.  Girls don’t naturally produce testosterone, which makes it much harder to build muscle than men. 

           

 I’m Self Conscious About What People Think of me at the Gym

          Well first, the obvious solution is to just not work out at the gym if it makes you feel too uncomfortable, but there are many other options available. If your deadset on hitting the gym, remember that everyone started somewhere.  The most chiseled bodybuilders you see at the gym used to be a skinny kid who wanted to buff up, an obese kid who wanted to slim down, or an average kid who wanted to look better.  No one comes out of their mother with “two guns and a six pack” ready to go, that stuff takes time and dedication, a lot of it.  And anyway, people will think more of you for making the effort to improve yourself. Plus who cares what anyone else thinks, all that matters is that your taking steps to improve your own health and well being.  If other people don’t like that, screw them! Most of the people at any gym are too worried about what you think of them to form an opinion of you anyway. 

           

 I Don’t Have Time

          Read my last article on quick workouts that anyone can do.  Where there’s a will, theres a way.  Working out is a great way to wake up.  It circulates blood throughout your body, while releasing serotonin and dopamine, two chemicals that are guaranteed to wake you up better than that cup of coffee you normally drink.  You can also use your lunch break at work to work out.  My dad has been spending 45 minutes of his hour lunch break working out for the last five years, and loves it.  After you get home from work, instead of surfing the web or watching tv for an hour, work out! It will wake you up, and who wouldn’t want more energy to do the things they actually want to do after work?  You can work out literally anytime you have a half hour free during the day.  The only time I would not recommend working out is late at night, before you go to bed, as it can disrupt your sleep cycle. 

            As you can see, there are plenty of reasons not to work out, but no good ones.  Just do it!  

         

Quick Workouts for Busy People

            One of the more common reasons people cite for not working out is simply “I don’t have time”.  Now I could write a whole other article about how working out will actually save you time in the long run- the energy boosts you get from it alone increases your productivity ten fold- but instead I’m just going to go over a few ways to workout in a short period of time.  If you can find 45 minutes, or even 15 minutes in your schedule to fit in a quick workout you will see results. 

Full Body Weight Training Routine (45 minutes)

          One of the easiest ways to gain muscle is to weight train, and while people who want to put on serious muscle will work a different muscle group every day and workout 4 or more times a week, you do not have to.  This method, although very effective, takes about 45 minutes to an hour a day to complete, which adds up to about 3 hours a week.  This is a big time commitment for someone with a hectic schedule.  You can easily make a full body routine that you can do 3, or even two times a week  and still get good results.  What you want to do is choose 2 exercises for your back, chest, arms, and legs, and complete all 8 exercises in one session.  3 reps of each exercise with 3 minute breaks in between reps.  This should take no more than 45 minutes a day, and you only need to do it two times a week! No matter how busy you are, you can find 2 hours a week to dedicate to your health and well being. 

Push ups, Sit ups, and Pull ups (15-30 minutes)

            If you are really strapped for time, there are no easier exercises to do than simple pushups and sit-ups.  Pushups will build and define your chest and arms, and sit-ups do build your back muscles.  The beauty of these exercises is that they can be done anywhere, at anytime.  I work at a hospital, cleaning up operating rooms part time, and one of my coworkers would stop and do a set of pushups between rooms.  You can easily get in a quick set between commercial breaks while watching tv at home, every time you need a break from sitting at a desk, every time you finish a chapter in a book etc.  it really doesn’t get any easier.  Or you can set aside half an hour, and do 3 sets of each.  I would also recommend doing pull ups, as they work multiple muscles on your arms, chest and back.  You can buy a pull up bar (called a home gym) from Walmart for about $20. If you don’t have a pull up bar you can do pull ups on tree branches, I have found this to be quite effective. Just make sure there strong enough to support your incredible muscle mass 

Running/Walking (NA)

          Running and walking are the easiest exercises you can do, and can take as little or as much time as you want them to.  You do not need any equipment (besides running shoes or shoes that you can comfortably walk in), and you can do them anywhere.  I would recommend devoting half an hour a day, as many days as you want to, to running or power walking.  If you do this, assuming you have a decent diet, you will lose weight guaranteed.  You will also likely get toned leg muscles as an added benefit.  And if you don’t have time to commit yourself solely to walking, you can multitask.  It is fairly easy to hold a phone conversation, or listen to a book/speech/ etc on your ipod while walking.  My brother used to read while walking- while I can't recommend this (people would yell at me after walking into trees/lightpoles/small animals), it is a good example of how you can multi task.

Insanity Month One (30 minutes)

          I put this one last because, quite frankly, if you're having trouble finding the time to work out your probably not ready for this workout! I had to add it though, it is an incredible workout that only takes about half an hour to complete.  It is a video too, which means you can work at your own pace, you don’t have to pretend you can keep up with Shaun T.  The whole program is $120, but you can buy the month one discs off of ebay for about half of that.  Even if the workouts initially seem really hard, if you keep at it they get easier, and even begin to get fun.  You do not have to follow the schedule, just pop in one of the cds any time you have half an hour to spare.  I highly recommend this option. 

            I know how hard it can be to work out sometimes.  I go to college and work two part time jobs, so finding the time and motivation to fit in a workout is even a challenge for me sometimes.  The important thing is to do something.  Run a mile. Do some pushups. Check out your local gym.  Doing something is a million times better than doing nothing, and once you make working out a habit, even if your only running 20 minutes a day, you will start to see real improvements in a matter of months.