Beachbody On Demand Archives

7 Tips for Serious Muscle Building

7 Tips for Serious Muscle Building

Beachbody Muscle Building

What is the best way to build muscles? If you have been wanting to see progress but have been mostly disappointed, then there’s must be something that you need to do right this time. Whatever your fitness goals may be – get bigger, stronger, or more powerful, muscle building has to be done efficiently. Typically, this takes more than just spending time lifting weights. There are must-do resistance training strategies to include in your overall muscle-building program.

1. Introduce variance into your program

Because you desire visible muscle growth right away, you may initially think that lifting heavy weights is the only way to go. Explosive exercises such as sprints and heavy weight-lifting can indeed give you the most, in terms of growth potential, as it targets Type II muscle fibers. Studies suggest, however, that your Type I muscle fibers do have growth potential as well. Better known as the slow twitch, Type I fibers are those often utilized during endurance activities and are not to be ignored. Thus, it would be great to work them out once a week or every 2 weeks via high repetitions and low weight. For instance, you can do 15 reps (or more) with 3-4 sets per exercise. You can also choose among the Beachbody programs that adopts this kind of variation such as the 22-Minute Hard Corps, Master’s Hammer and Chisel, P90X, 21-Day fix, or the Body Beast.

2. Achieve that balance in your lift

You have to mind the way you lift weights and be able to lift responsibly. Yes, your muscles do need to be challenged to activate growth, but there is a smart way of triggering the same. Sometimes, you may tend to shift to heavier weights too quickly that you also increase the chances of injury. However, doing it too slowly can result to a growth plateau or you, shortchanging your growth potential. The key then is to strike that balance by paying close attention to the efforts that you exert. Once you are able to lift in perfect form and you feel that the last few reps seem similar to the first ones you did, then you know that it is time to shift to a heavier weight.

3. Gorge on more protein

Protein is essential to muscle growth, repair, and recovery. Amino acids, or the protein building blocks, are what’s needed to build muscle tissue. You have to eat more protein to make all these happen as you lift weights. For a protein-rich meal, the optimal amount is 20 grams of protein as an American Journal of Clinical Nutrition study has shown that the body only uses up 20 grams of protein to build muscles in one sitting.

For the whole day, about 80 grams – equivalent to 4 meals with 20-grams of protein contained in each meal – is just right for an average individual. To compute the amount of optimal protein that’s suited for you and your fitness goals, it is recommended by the American College of Sports Medicine that the ideal consumption range should be between 0.5-0.9 grams per pound of your body weight per day. For instance, if you weigh 150 pounds, you should consume about 75-135 grams of protein in one day.

In this case, you can split the 80-gram allowance for protein each day by having 3 meals with 20-gram protein content and a post-workout drink which contains the last 20 grams of protein you need, like the Beachbody Performance Recover that provides you with that exact amount per serving conveniently. Meanwhile, if you are the ambitious type and want to build more muscles than that, much like those who are into Beachbody’s Body Beast program, then aim higher and go for the highest grams in the 75-135 range, then add 1-2 additional 20-gram protein snacks to your day. Just make sure you don’t go overboard and go beyond the 135-gram cap. The more you exercise though, the more protein your body will need to consume for muscle building and maintenance.

4. Cover multi-joint exercises

Florida State University Interim Director, Dr. Michael Ormsbee, from the Institute of Sports Science & Medicine, recommends that while all kinds of moves can help build muscles, spending some time doing multi-joint exercises provides for a strong base. When you load your workouts with multi-joint or compound exercises like bench press, squat, pull-up, and lunge, you are tapping the most efficient way in resistance training to build lean mass. Science purports that compound moves trigger the highest increase in testosterone levels which plays a major role as the hormone responsible for muscle building.

5.Sleep some more

When you sleep for less than 7 hours each night, you build up a sleep debt that eventually halts muscle growth or protein synthesis. A study conducted by Brazilian researchers show that sleeping for less than 7 hours on a regular basis increases protein degradation equivalent to muscle degradation. As such, it is best to get 7 hours every night or even sleep some more so that you can activate that muscle growth that you desire. Besides, adequate sleep also gives you other equally-important benefits as the human growth hormone levels are at its peak when you are sound asleep.

6. Minimize cardio exercises

Calories are needed to build muscle and when you burn most of your calories doing cardio exercises, such as biking or running, then your body might have nothing much left for muscle building. To build muscles more quickly, minimize your cardio or use it only for short warm-ups of up to 2 to 5 minutes, and then spend your calories more on the weight training.

7. Give it time to recover

Recovery is crucial in muscle-building because it is actually when muscles grow and not during your workouts. Recovery includes eating healthy with more protein and taking time to rest instead of over training. Over training your muscles at very high intensities too frequently may hurt, cause injury, and put your efforts to waste. On the other hand, rest and recovery days that you spend in between at 1-2 days per week, allows your muscles to recover fully and grow. To maximize your rest days and downtime, you can do light cross training such as cycling, hiking, or yoga. Patience, focus, consistency, and recovery are what you need to achieve your desired results.

Can I Buy Shakeology in Stores?

Can I Buy Shakeology in Stores and How to Save Money?

can I buy Shakeology in storesThis question gets typed into Google all the time and people end up here trying to see what stores they can go to to purchase Shakeology.  Let me save you some gas money and some drive time.  You can not buy Shakeology in stores.  Shakeology is not at CVS, Target, WalMart,Costco, GNC, Rite Aid, Walgreens or any other store you can think of.

You might be thinking why isn’t Shakeology offered in stores?  Team Beachbody is a peer to peer marketing company.  Beachbody has found that if you have a friend or a buddy to chat with about your goals then you have a better chance of achieving them.  That is exactly what I do.  When you purchase Shakeology from this site you get me as your coach. Someone to talk to when you have questions.  Whether your are doing the Shakeology workouts, P90X, Insanity or any of the other Beachbody workouts, I am here to help when you need it.  People helping people.  This is what we are all about and this is how we are going to make our mark on stopping the trend of obesity in this country.

Shakeology Flavors

Shakeology comes in 7 different flavors so you will never get bored while getting your daily dose of dense nutrition.

Chocolate

Vanilla

Strawberry

Greenberry

Cafe Latte

Vegan Tropical

Vegan Chocolate

You can also set up your order to alternate flavors and you can even get combo packs if that is what you are looking for.

4 Ways to Save Money when you Buy Shakeology

save on shakeology1. Save 25% by becoming a Team Beachbody coach.

2. Save 10% by becoming a Team Beachbody Club member.

3. Monthly Shakeology Autoship (saves you about $8 – $14 per month)

4. Purchase a Beachbody Challenge Pack (saves $30 – $90 depending on your workout selection)

Option 1: Become a Team Beachbody coach and save 25%

First thing I want to do is clear up the word “Coach” for you. If you would just like to get the 25% discount on Shakeology and all Beachbody products without doing anything else then, yes, you can do that. Coach does not mean you are a personal trainer, nutrition expert or a dietician. You are just a person who loves the products and if you decide to recommend them to others it is totally up to you. As a coach you will get Shakeology for $97.46 plus shipping and whatever the tax is in your state.

Become a Beachbody CoachClick here to get started as a Beachbody Coach

There are just 4 requirements to become a Team Beachbody Coach

-A one time fee of $39.95 (waived if you purchase a Challenge Pack during your sign up)

-There is $15.95 monthly fee after the 1st month. (This gives you your 25% discount, 2 websites just in case you decide to recommend these products to others, business tracking, training, personal development and more)

-You must be at least 18 years old

-You must live in the US, Canada or be in the military stationed abroad with an APO, FPO address.

Yes, there is a fee to be a coach but even when you factor in the monthly fee Shakeology is still cheaper as a coach!  (Coach Fee is waived for active military, veterans or an active duty military spouse)

beachbody on demand streamingOption 2: Become a Team Beachbody Club Member and save 10%

You will save money on Shakeology as a Team Beachbody Club member. 10% to be exact but that’s not all. You will have have access to stream select Beachbody workouts. (over $4000 worth of great programs) You can stream these to any internet connected device like your phone, tablet, laptop and if you have a Roku, Amazon Fire Stick, Apple TV, or a chromecast you can put the workouts right up on your big screen tv. You also will have access to all of the nutrition and workout guides for all of those programs. (think Netflix of fitness)

So as a Club Member you will pay$116.96 for Shakeology plus shipping and whatever the tax is in your state.

The Club Membership is $38.87 a quarter (every 3 months) and this is one of the best values Beachbody has to offer.

Click here to become a Team Beachbody Club Member and Save 10%

We have an awesome deal for you that combines Shakeology with a Club Membership(which includes streaming workouts) for $140. Just click here to get started with Shakeology and Beachbody On Demand.

Option 3: Save BIG on shipping for Shakeology when you order on Home Direct (Super Saver Savings)

Whether you are a coach saving 25%, or a Club Member saving 10% or a customer paying full retail you have the option to take advantage of Super Saver Shipping of $2 whenever you place your order on home direct. This means you will receive your order automatically every 30 days and you will save $8 – $15 in shipping charges each month.  If you ever want to modify your Shakeology order you just have to click here and fill out the form or call our awesome customer care at 1-800-470-7870.

buy-shakeologyClick here to buy Shakeology now

Option 4: Purchase a Team Beachbody Challenge Pack

If you are also looking for a workout, Shakeology and looking to save $30 – $100 then the Challenge pack is for you. Many times you can add on a workout for only an extra $10 over the cost of Shakeology.

A Team Beachbody Challenge Pack Includes:

– The Shakeology flavor of your choice

– The workout of your choice

– A 30 day FREE trial of our Club Membership which includes Beachbody Streaming workouts

– A bonus workout for ordering from a coach

– Super Saver Shipping

Click here to buy a Beachbody Challenge Pack now

Here are some Shakeology FAQ’s

What if I only want to order Shakeology one time? Yes, you can order Shakeology 1 time but we highly suggest that you take advantage of the $2 Super Shipping Saving to save some money. Once you receive your order you can call our Customer Care to cancel the auto ship at 1-800-470-7870. (of course if you love it, and I’m sure you will, another order will come in a month if you do not call)

How much does Shakeology cost? Shakeology is $129.95 for a bag which contains 30 serving or a box which contains 24 individual packets. (plus shipping and tax)

How much does Shakeology cost as a Team Beachbody Club Member? As a Club Member don’t forget you save 10% on all of your Beachbody purchases so Shakeology would cost $116.96 plus shipping and tax.

How much does Shakeology cost as a coach? As a coach you will save 25% off of everything from Beachbody including Shakeology. So as a Coach Shakeology would cost $97.46 plus shipping and tax.

What if I don’t like it? You have a 30 day money back guarantee on Shakeology. (even if the bag is empty)

The bottom line on where to buy Shakeology in stores and how to save money

You can not buy Shakeology in stores. There are ways to save money on Shakeology but that depends on you and how you want to order. Whichever way you choose is perfect as this is an investment in your health. (you also have a money back guarantee)

I challenge you to try in find this kind of nutrition in a glass for just over $4 bucks a serving. To put this kind of nutrition together would most likely cost you several hundred dollars a month.

Do your body a favor and give it the nutrition it deserves and make Shakeology and exercise a part of your life and part of your daily routine.

 

Beachbody is Fighting P90X Piracy

From the Desk of Jonathan GelfandFight P90X Piracy
Senior Vice President Business Development and General Counsel
The Battle Against Piracy Rages On.
Everyone knows that counterfeit products hurt all of us, but most do not fully understand just how serious the effects
of piracy really are. While it causes immeasurable harm on a global basis—such as funding terrorism and organized
crime, causing identity theft, and contributing to lost business and jobs—it also significantly harms companies,
governments, and consumers. Beachbody® is a victim of this problem, and we know that you, as Independent Team
Beachbody Coaches, also suffer from the illegal stealing, manufacturing, importing and selling of counterfeit
Beachbody products.

We’re fighting the pirates and getting results.
Knowing the critical impact piracy has on Beachbody’s business, as well as the businesses of all our dedicated
Coaches, Beachbody has created an Anti-Piracy Group, which I am personally leading. The members of this group
are dedicating significant time, efforts, and resources to battle this issue every day. And we’re getting real results
from our numerous efforts.

In the first half of 2010 alone, we have:
• Enforced against 1,314 Web sites selling counterfeit product
• Taken out more than 38,000 online auction/marketplace listings, which account for an
estimated volume of more than 13 million units of product valued at more than $281 million
• Removed 787 sponsored link-type ads on Google, Yahoo, Bing, and Facebook
• Removed more than 100,000 links to unique downloads of our titles
• Brought or continued existing lawsuits against more than 40 individual pirates
• Sent well over 1,400 Cease and Desist letters to counterfeiters
• Entered into settlement agreements with more than 150 counterfeiters

Government agencies are jo ining us in the battle.
Every few months, I travel to Washington, D.C. to conduct several meetings with government officials and regulatory
agencies, such as the International Trade Association and Immigration and Customs Enforcement, to help rally
additional support for our cause and to increase awareness of the severe impact counterfeiting has on Beachbody
and on each and every one of you.

Similarly, our Intellectual Property Counsel David Squellati, my right-hand man on our Anti-Piracy Group who has
more than 11 years’ experience in intellectual property and anti-piracy arenas, is assisting Customs agencies with
criminal investigations and prosecutions of counterfeiters. Our hard work has resulted in close to 150 government
seizures of more than 5,700 units of our product in the first half of 2010 alone, as well as multiple ongoing criminal
investigations and prosecutions.

While the numbers look impressive, we’re not satisfied.
To help Customs authorities more effectively spot and seize counterfeit merchandise, David is now traveling
nationwide to train officers from 30 ports and express mail facilities. This activity is increasing the awareness of
the piracy issues we face and will hopefully encourage these officers to more rigorously support our efforts in the
seizure of counterfeit product.

We’re committed to stemming the tide of piracy and the damage it causes to Beachbody and to each of you. You have
my word that we are constantly battling counterfeiting. Of course, you can help as well. If you ever learn of suspect
activity, please let us know by sending an email to antipiracy@beachbody.com

Update: And now, as of spring 2015, you can now stream P90X, P90X2, P90X3, Insanity or many of the Beachbody workouts right to your tablet, phone, computer, Roku, Amazon Firestick or any internet connected device. You also have access to all of the Nutrition Guides and Workout Guides. We’re so confident in the value our streaming provides that you can try if FREE for 30 days. So not sure if you want to do P90X2 or P90X3? Try them both out and go from there. All you have to do is go to Beachbody On Demand to start your FREE trial.

Can I Buy P90X in Stores?

Shoppin for P90XCan I buy P90X in stores.

Breaking news: You can now “try” P90X FREE for 30 days with our Beachbody On Demand. You will also have access to other workouts like P90X, Insanity, TurboFire, Brazil Butt Lift, T25, 21 Day Fix Extreme, P90X One on One’s and many others. (great value)

So you have been driving around store to store looking to buy P90X and now you are wondering why nobody carries it on their shelves.  Well the bad news is that P90X or any of the other Beachbody workouts are not sold in stores.  The good news is you can buy P90X right here right now and in about 5 days you will be on your way to a new and healthier you. And now, as of spring 2015, you can now stream P90X, P90X2, P90X3, Insanity or many of the Beachbody workouts right to your tablet, phone, computer, Roku, Amazon Firestick or any internet connected device. You also have access to all of the Nutrition Guides and Workout Guides. We’re so confident in the value our streaming provides that you can try if FREE for 30 days. So not sure if you want to do P90X2 or P90X3? Try them both out and go from there. All you have to do is go to Beachbody On Demand to start your FREE trial.   The reason you can not purchase P90X or any of the Beachbody workouts in stores is simple,  customer service.  When you buy any of the Beachbody workouts from this site you can always come back and ask questions, get tips, advice or even make a new friend.  This isn’t going to happen in any store and odds are if stores did carry P90X there is probably a pretty good chance that the clerk has not completed a round ofP90X.  They wouldn’t know how to answer questions about the P90X nutrition plan or the P90X workout guide.

Plus, when you buy P90X from this site you are getting an official copy of P90X with the workout guide and the nutrition plan and a money back guarantee.  If for some reason you are not happy just send it back for a refund.  Does it get any better than that? You also have to be very careful when buying P90X so you do not get a pirated or bootlegged copy.  These types might be a little cheaper but you have no idea what you are getting, you will probably get none of the guides and you are definitely not going to get a warranty or a money back guarantee.  So stay away from those pirated copies.  Also stay away from those download sites.  You have no idea what you are getting and your computer might be attacked or harmed in the process.  It’s simply not worth it.

So now you know why you can’t buy P90X in stores and now you know you can buy P90X right here.  The next question is, are you ready to make the commitment? YES! Ok, let’s do this.

So buy P90X now from a site you can trust and it will be delivered right to your doorstep. You will also get 2 FREE P90X One on One work outs when you buy P90X from this site.

Buscando P90X en español?

Why am I so Tired after Doing P90X?

Tired After P90X

Why am I so Tired after Doing P90X?

So you are feeling super tired after and during your P90X workouts and you are wondering if this is normal.  First I would like to commend you because this usually means you are sticking to the P90X nutrition plan.  When you are in phase 1 of P90X whether it is level 1,2 or 3 you are limited to 1 carb.  This is going to have an affect on your body and most people feel this way after about 10 – 14 days into starting P90X.  At this point if you are dragging I would say to add in another carb to your diet.  This 1 extra card might be what you need to get you going again.  The genius of the P90X nutrition plan is it was designed to help you understand how certain foods react with you body.  Especially carbs.  Without them you feel drained and tired.  Eat too many of them and you feel drained and tired.  I don’t know about you but when I leave a nice Italian restaurant I am usually ready for a nap if I ate all of the goodies like loads of bread, pasta and more pasta.

When doing P90X, the nutrition plan wants you to introduce carbs back into your diet slowly so you can really see how many carbs you need to keep your body functioning at its’ peak but also at the same time not over doing it.  Remember, carbs are our friend.  Without them it would be tough to muster up the energy to “Bring It” every day with P90X and Tony Horton.

So if you find yourself dragging while doing P90X don’t worry, this is common,  just add in an extra carb and see what happens.  You will most likely find yourself feeling better within a couple days with more energy.  Also remember it is normal to feel tired when doing a workout of this caliber.  P90X is no walk in the park so it will take some getting used to as you build up your endurance.

One other thing you might want to experiment with is moving around the time you eat you your fruit.  Try eating it before your workout or after your workout.  Try eating it early in the morning or around dinner time.  See how you feel and I am pretty sure you will be able to pick out a time that is perfect for fruit.  It might even give you a little boost as well.

You could also try Shakeology.  It might be your healthiest meal of the day with over 70 ingredients.  I highly recommend Shakeology as it is great nutrition for the body after a work out like P90X.

Here is another option.  People always ask if they should take supplements.  I am not a nutritionist but I always say yes.

This is straight from Tony Horton’s book “Bring It” and he wants you to take his supplement challenge. For one week continue working out and eating clean but do not take any supplements. Then answer the 13 questions below.  At the start of the following week add your supplements back into your regiment and then answer the 13 questions again. Compare the number and you will see if supplements make a difference. Answer all questions on a 1-to-10 scale: 1=never and 10=always.  Make sure you are honest with yourself!

1. I experience sound, restful sleep most nights of the week.

2. I have plenty of energy throughout the day.

3. I have a healthy and normal appetite with very few craving.

4. I am happy with my present weight.

5. I’m enthusiastic about my fitness and have plenty of energy during exercise.

6. I’m good at handling stress.

7. I’m satisfied with the state of my libido.

8. My memory, cognition and mental acuity are good.

9. I have a good/full range of motion and am not experiencing joint pain.

10. My muscles are strong and lean and recover quickly after exercise.

11. My heart and long capacity are strong during cardiovascular exercise.

12. I have normal digestion with no stomach or intestinal issues.

13. I feel that i”m in good mental health, free from sadness, depression and anxiety.

Always remember one thing, supplements are supplementary to basic health maintenance. Supplements build upon a foundationof proper eating, sleep and rest. You can not live on supplements alone!

Update: And now, as of spring 2015, you can now stream P90X, P90X2, P90X3, Insanity or many of the Beachbody workouts right to your tablet, phone, computer, Roku, Amazon Firestick or any internet connected device. You also have access to all of the Nutrition Guides and Workout Guides. We’re so confident in the value our streaming provides that you can try if FREE for 30 days. So not sure if you want to do P90X2 or P90X3? Try them both out and go from there. All you have to do is go to Beachbody On Demand to start your FREE trial.

Wondering where to buy P90X supplements? You can get “everything” P90X from this site.

My favorite supplement: SHAKEOLOGY

Buy Shakeology

Should I take a break after 90 days of P90X?

Take a Break from P90XSo I received a question the other day from a P90X graduate and he was wondering if he should take a break after completing 90 days of P90X? After thinking about how to answer I decided to refer to the P90X fitness guide and also tell him what works best for me from my own personal experience.  In the P90X fitness there is always a recovery week which is every 4th week.  So you workout for 3 weeks and then do P90X Yoga X, P90X Core Synergistics, P90X Kenpo X and P90X Stretch.  I would say to give your body some sort of recovery time just like you do in the 4th week, the 8th week and the 13th week of P90X. What you do is up to you but I would do something.  I would not just take 7 days off from everything.  Here is what I do. I do Yoga X twice, Core synergistics twice and on Wed I do light weight with 20 reps per exercise.  Actually let me spell in out: Mon- P90X Yoga X, Tues- P90X Core Synergistics, Wed- Lift weights with light weights and do 20 reps per exercise, thurs- P90X Yoga X, and Fri- P90X Core synergistics. (Sat and Sun I do nothing)  You could probably throw in P90X Plyometrics in the mix instead of core but it is up to you.  For some reason this really energizes me and I feel stronger when I start back up on the following Monday.

Everyone is different and you have to do what is best for you and your body.  Maybe you only workout 3 times during your recovery week.  Maybe you only need a recovery week every 5th or 6th week.  What you need will be an on going work in progress.  It takes time to figure these things out.  Your goals will change and then you will have to make even further changes to your workout regiment.

So listen to your body, it will send you messages.  What is good for me might now be good for you.  Always stay open minded when it comes to your fitness and be willing to make some changes.  Keep it fun and keep pushing play. You can always add Insanity or Tony Horton’s One on One workouts to your regiment as well if you really want to mix it up.

Update: And now, as of spring 2015, you can now stream P90X, P90X2, P90X3, Insanity or many of the Beachbody workouts right to your tablet, phone, computer, Roku, Amazon Firestick or any internet connected device. You also have access to all of the Nutrition Guides and Workout Guides. We’re so confident in the value our streaming provides that you can try if FREE for 30 days. So not sure if you want to do P90X2 or P90X3? Try them both out and go from there. All you have to do is go to Beachbody On Demand to start your FREE trial.

Buy Shakeology

 Page 1 of 2  1  2 »