Thursday, April 10, 2008
Nutrition
Okay, nutrition is the key for P90X. Sure exercising and building muscle is important, but if you really want to see that 6-pack, you may have to remove a few sheets of fat.....I know I do, too!
Phase 1 - To me seemed very similar to the South Beach or Atkins diets. Heavy on proteins and light on carbs, but, there are 6-8 meals a day. I never feel hungry. I know in South Beach and Atkins, I always seemed to get hungry. There is a good nutrition guide that gives solid manageable meals. I generally cook for the entire week and didn't have a problem.
Phase 2 - Complex carbs are upped here, and you need it. In Phase 1 the body went through a transformation, now it is evolving. My coach lost 25lbs in Phase 1, which is extreme, many people don't lose that much; however, everyone I know has lost inches and body fat. Remember, long term fat burning requires muscle, and lean muscle growth is what we are targeting.
Phase 3 - More complex carbs are added, and you may start to feel hungry here. Combat that by eating every two hours.
Phase 1 - To me seemed very similar to the South Beach or Atkins diets. Heavy on proteins and light on carbs, but, there are 6-8 meals a day. I never feel hungry. I know in South Beach and Atkins, I always seemed to get hungry. There is a good nutrition guide that gives solid manageable meals. I generally cook for the entire week and didn't have a problem.
Phase 2 - Complex carbs are upped here, and you need it. In Phase 1 the body went through a transformation, now it is evolving. My coach lost 25lbs in Phase 1, which is extreme, many people don't lose that much; however, everyone I know has lost inches and body fat. Remember, long term fat burning requires muscle, and lean muscle growth is what we are targeting.
Phase 3 - More complex carbs are added, and you may start to feel hungry here. Combat that by eating every two hours.
Sixteen Pantry Essentials
I live in Northern Arizona. Unlike most of Arizona, we get snow during the winter. Everytime there is a prediction of an inch of snow, there seems to be a mad rush to the grocery stores! I truly at times believe the weather man and grocers are in cahoots. BUT.... just in case there really isn't a way to get out to the store, what should us avid dieters and born again health freaks stock? The best-case scenario is that you've been to the farmers market and stocked up on fresh fruit and veggies, lean meat and fish, and other healthy staples. But when you get those items home and someone's polished off the last chicken breast, the fresh blueberries have sprouted green fuzz, and that head of romaine is now a brown puddle at the bottom of the crisper, it's time for Plan B. Hopefully, Plan B isn't that folder of delivery menus you've been collecting ! You can save money and your diet by stocking up on some nonperishable items for a rainy/snowy day.
Here's a list of items a healthy pantry shouldn't be without.
Canned tuna. This is a great source of protein and omega-3 fatty acids—120 calories and 30 grams of protein in one six-ounce can. Try to buy tuna packed in water instead of oil to reduce fat and calories. Look for preparation methods that aren't mayonnaise-based. Other good fish sources include canned salmon, sardines, or anchovies (although you might want to watch the sodium content in these). Note: Consuming large amounts of fish, including tuna, can expose you to unhealthful levels of metal contamination (especially mercury). Generally, the benefits of eating fish far outweigh the risks, but it's worth mentioning to your physician to determine whether you need to limit your fish intake.
Instant oatmeal. Oatmeal you prepare on the stove is OK, too, but for those of us who are culinary or time-challenged, instant is the way to go. Low in fat, high in fiber, oatmeal is a great filling breakfast or snack. Try to skip the presweetened flavored oatmeals though. You're better off adding your own sugar, maple syrup, or honey, as you're more likely to add less than the manufacturer. Better yet, try to accustom your palate to eating it plain. The first few times might have a higher yuck factor, but before long, you'll wonder how you ever ate it so sweet. I do use some Stevia and cinnamon in mine. There are also a lot of oatmeals on the market with added ingredients like soy and flaxseed—even healthier!
Protein powder. Needless to say, in my unbiased opinion, the tastiest, healthiest protein powder on the market is Beachbody's Whey Protein Powder. Protein powder has a pretty long shelf life, and adding a scoop to your morning oatmeal or smoothie is a great way to pack in some protein when your eggs and cottage cheese are a little past their prime. Beachbody also has this nifty program where they will ship you a new supply each month - I use it primarily for the Recovery drink.
Peanut butter. The best peanut butter will be preservative-free and only contain peanuts, and will have to be refrigerated after being opened. Two tablespoons will give you eight grams of protein (although don't go "nuts"—those tablespoons also have 16 total grams of fat). If you get bored with peanut butter, you might give almond or soy nut butter a try. Nut butters are also great additions to smoothies.
Canned vegetables. Fresh vegetables are usually better, and organic better still, but the downside of getting rid of nasty preservatives in your veggies is that they tend to spoil faster. Believe me, ask my crisper. Enter frozen and canned vegetables. In my opinion, frozen tastes better. The only downside besides a mushier texture is the sodium that some brands load their veggies with--I just pour the whole can into a strainer and rinse well. This helps! Read the label to make sure you're getting the veggies with the least salt.
Canned fruit. Similar to the veggies, canned fruit is another easy option. Just make sure to avoid fruit that has been packed in heavy syrup. Even light syrup is the wrong direction dietwise. Try to find fruit packed in its own juice.
Legumes. Canned or dried, it's great to have a supply of lentils, pinto beans, kidney beans, low-fat refried beans, and/or garbanzos on hand. As with other vegetables, watch the sodium content in the canned beans. Dried beans won't be as mushy as canned, but can require soaking overnight to achieve a non-tooth-breaking consistency. The lentil is a wonderful dried food that tastes great, has lots of fiber, and does not require soaking.
Broth and soup. Every good cook should have several cans of chicken, beef, or vegetarian broth on hand—preferably reduced fat and low sodium. Bouillon cubes add a prep step, and can be saltier, but work in a pinch. Broth is a great way to flavor rice, vegetables, and pasta, and can be used instead of oil or butter to sauté foods. Some cooks recommend filling an ice cube tray with broth and using a cube at a time. Although make sure everyone in the household knows this system as I've seen many a cocktail hour ruined this way. Low-sodium soups are also great, but check the labels carefully, and if the name of the soup begins with "cream of" it probably isn't the best diet choice.
Whole-grain pasta. There has been an encouraging trend in the pasta market, with brands now offering whole-grain versions of the old white-flour standbys. Some brands also include flaxseed, protein, and other healthy stuff. Grant you, some brands of adulterated pasta also taste like feet. Some sampling may be required before you find the one that's right for you.
Tomato sauce. Tomatoes are full of the antioxidant lycopene, and cooked tomatoes have even more of it than raw tomatoes, so using canned and cooked tomatoes is actually a potentially healthier choice than the farmers market tomatoes. Canned tomatoes, sauce, and paste are all great ways to get all the nutrition the tomato packs. As with all canned food, watch the sodium.
Brown rice. Rice has an incredibly long shelf life and is easy to prepare, and brown rice and wild rice have lots of fiber. Now, there are even microwave versions available!
Nuts. Nuts are a great snack. They're filling and high in omega-3s. They're also high in fat though, so portion control is a must. I like buying the nuts with the shells on. Having to shell them myself slows me down a little, so by the time my stomach finally tells my brain it's full, I haven't powered through an entire bag.
Flaxseed. This usually has to be refrigerated after it's been opened, but having ground flaxseed on hand is a great way to add a little fiber and some heart-healthy omega-3s into your diet. It's very versatile and has a mild, nutty flavor that goes with almost anything. You can add a couple of teaspoons to a smoothie, a bowl of soup, or a salad.
Tea. The best tea, healthwise, is probably green tea, but black tea has some healthy properties as well, and herbal teas offer a whole range of benefits.
Condiments. Sometimes the healthiest food is not always the tastiest. Instead of resorting to salt and fats to make a meal more savory, it's good to keep a small army of healthy, flavorful condiments on hand. Vinegars, mustards, and hot sauce, and salsas are among the many available flavor-izers that can perk up a drab dish without adding additional fat or calories - just watch the sodium!
Energy bars and shakes. When all else fails, I say, hit the bar. Actually, I'm usually talking about the other kind of bar, but energy bars are great too, and far more nutritious! I know several people who are short on time (and also the love of cooking) who practically live on them, but, to repeat our tired refrain yet again, it is important to read the label. Some brands are little more than glorified candy bars that have an oat or two mixed in. Try to find bars and shakes that offer a balanced mix of protein, carbs, and healthy fats, such as Beachbody's P90X® Peak Performance Protein Bars and Meal Replacement Shake.
Here's a list of items a healthy pantry shouldn't be without.
Canned tuna. This is a great source of protein and omega-3 fatty acids—120 calories and 30 grams of protein in one six-ounce can. Try to buy tuna packed in water instead of oil to reduce fat and calories. Look for preparation methods that aren't mayonnaise-based. Other good fish sources include canned salmon, sardines, or anchovies (although you might want to watch the sodium content in these). Note: Consuming large amounts of fish, including tuna, can expose you to unhealthful levels of metal contamination (especially mercury). Generally, the benefits of eating fish far outweigh the risks, but it's worth mentioning to your physician to determine whether you need to limit your fish intake.
Instant oatmeal. Oatmeal you prepare on the stove is OK, too, but for those of us who are culinary or time-challenged, instant is the way to go. Low in fat, high in fiber, oatmeal is a great filling breakfast or snack. Try to skip the presweetened flavored oatmeals though. You're better off adding your own sugar, maple syrup, or honey, as you're more likely to add less than the manufacturer. Better yet, try to accustom your palate to eating it plain. The first few times might have a higher yuck factor, but before long, you'll wonder how you ever ate it so sweet. I do use some Stevia and cinnamon in mine. There are also a lot of oatmeals on the market with added ingredients like soy and flaxseed—even healthier!
Protein powder. Needless to say, in my unbiased opinion, the tastiest, healthiest protein powder on the market is Beachbody's Whey Protein Powder. Protein powder has a pretty long shelf life, and adding a scoop to your morning oatmeal or smoothie is a great way to pack in some protein when your eggs and cottage cheese are a little past their prime. Beachbody also has this nifty program where they will ship you a new supply each month - I use it primarily for the Recovery drink.
Peanut butter. The best peanut butter will be preservative-free and only contain peanuts, and will have to be refrigerated after being opened. Two tablespoons will give you eight grams of protein (although don't go "nuts"—those tablespoons also have 16 total grams of fat). If you get bored with peanut butter, you might give almond or soy nut butter a try. Nut butters are also great additions to smoothies.
Canned vegetables. Fresh vegetables are usually better, and organic better still, but the downside of getting rid of nasty preservatives in your veggies is that they tend to spoil faster. Believe me, ask my crisper. Enter frozen and canned vegetables. In my opinion, frozen tastes better. The only downside besides a mushier texture is the sodium that some brands load their veggies with--I just pour the whole can into a strainer and rinse well. This helps! Read the label to make sure you're getting the veggies with the least salt.
Canned fruit. Similar to the veggies, canned fruit is another easy option. Just make sure to avoid fruit that has been packed in heavy syrup. Even light syrup is the wrong direction dietwise. Try to find fruit packed in its own juice.
Legumes. Canned or dried, it's great to have a supply of lentils, pinto beans, kidney beans, low-fat refried beans, and/or garbanzos on hand. As with other vegetables, watch the sodium content in the canned beans. Dried beans won't be as mushy as canned, but can require soaking overnight to achieve a non-tooth-breaking consistency. The lentil is a wonderful dried food that tastes great, has lots of fiber, and does not require soaking.
Broth and soup. Every good cook should have several cans of chicken, beef, or vegetarian broth on hand—preferably reduced fat and low sodium. Bouillon cubes add a prep step, and can be saltier, but work in a pinch. Broth is a great way to flavor rice, vegetables, and pasta, and can be used instead of oil or butter to sauté foods. Some cooks recommend filling an ice cube tray with broth and using a cube at a time. Although make sure everyone in the household knows this system as I've seen many a cocktail hour ruined this way. Low-sodium soups are also great, but check the labels carefully, and if the name of the soup begins with "cream of" it probably isn't the best diet choice.
Whole-grain pasta. There has been an encouraging trend in the pasta market, with brands now offering whole-grain versions of the old white-flour standbys. Some brands also include flaxseed, protein, and other healthy stuff. Grant you, some brands of adulterated pasta also taste like feet. Some sampling may be required before you find the one that's right for you.
Tomato sauce. Tomatoes are full of the antioxidant lycopene, and cooked tomatoes have even more of it than raw tomatoes, so using canned and cooked tomatoes is actually a potentially healthier choice than the farmers market tomatoes. Canned tomatoes, sauce, and paste are all great ways to get all the nutrition the tomato packs. As with all canned food, watch the sodium.
Brown rice. Rice has an incredibly long shelf life and is easy to prepare, and brown rice and wild rice have lots of fiber. Now, there are even microwave versions available!
Nuts. Nuts are a great snack. They're filling and high in omega-3s. They're also high in fat though, so portion control is a must. I like buying the nuts with the shells on. Having to shell them myself slows me down a little, so by the time my stomach finally tells my brain it's full, I haven't powered through an entire bag.
Flaxseed. This usually has to be refrigerated after it's been opened, but having ground flaxseed on hand is a great way to add a little fiber and some heart-healthy omega-3s into your diet. It's very versatile and has a mild, nutty flavor that goes with almost anything. You can add a couple of teaspoons to a smoothie, a bowl of soup, or a salad.
Tea. The best tea, healthwise, is probably green tea, but black tea has some healthy properties as well, and herbal teas offer a whole range of benefits.
Condiments. Sometimes the healthiest food is not always the tastiest. Instead of resorting to salt and fats to make a meal more savory, it's good to keep a small army of healthy, flavorful condiments on hand. Vinegars, mustards, and hot sauce, and salsas are among the many available flavor-izers that can perk up a drab dish without adding additional fat or calories - just watch the sodium!
Energy bars and shakes. When all else fails, I say, hit the bar. Actually, I'm usually talking about the other kind of bar, but energy bars are great too, and far more nutritious! I know several people who are short on time (and also the love of cooking) who practically live on them, but, to repeat our tired refrain yet again, it is important to read the label. Some brands are little more than glorified candy bars that have an oat or two mixed in. Try to find bars and shakes that offer a balanced mix of protein, carbs, and healthy fats, such as Beachbody's P90X® Peak Performance Protein Bars and Meal Replacement Shake.
Recovery
Courtesy of Mike French, an experienced P90Xer:
P90X should be the PRIMARY workout each day. People think that they need to do extra workouts EVERY day to get faster results for this program. This is simply not true. Realize that your body has a FINITE amount of energy to repair/build muscle and recover from your workouts. If you are applying the PROPER intensity to your X workouts, you don't need to do ANYTHING else. Every time you do additional workouts during the day you are taking away from your body's ability to recovery. SIMPLE RULE: NO RECOVERY = NO PROGRESS Make no mistake about this. How can you add muscle if your body can't recover from 2 workouts a day?
RECOVERY is the key to EVERYTHING folks. Think of your body like a Bank account: Your RECOVERY is deposits in the Bank. Your workouts are withdrawals from the Bank. What happens when your withdrawals outnumber your deposits? We need to be stronger EVERY day. You can't get stronger if you can't recover from your workouts. Realize that building metabolism enhancing muscle will get you leaner FASTER than tons of EXTRA cardio. Mike gives an excellent example: During his first round of the X he was doing the EIFB almost daily during the last 30 days in an effort to get as lean as possible. He did get very lean, and he also got down to 168 lbs. Too light for his frame. He burned precious muscle in an effort to lean out. Now he is getting STRONGER every workout and giving each X workout 100%. The result? He is MUCH thicker, stronger, heavier and leaner right now. Emphasizing getting stronger, building muscle, and RECOVERING has made all the difference in the world for him. Here are some thoughts on RECOVERY: Workouts provide the stimulus for change; the change itself (an improvement in fitness level) takes place during the periods between workouts. How quickly and completely this recovery takes place is result of many commonly overlooked factors, including specific dietary habits, supplementation, age and personal stress levels, just to name a few.
Factors That Effect Recovery Rates:
Age - Older individuals will need longer recovery periods than their younger counterparts. It is suggested that around 25 years old is when most trainees will need to start to allow for longer recovery periods.
Experience - More experienced trainees will need less recovery time than new trainees will.
Psychological Factors - Never underestimate the power of the mind. Work, finances, personal relationships and basic everyday life can all cause stress. If left unchecked stress can have very powerful physical manifestations - headaches, insomnia and an increase in catabolic hormones such as cortisol, just to name a few.
Replenishment of Nutrients - The availability of key micro- and macronutrients in a person's nutrition will have a large impact on recovery.While not usually considered therapeutic, nutrition plays a huge role in the speed and completeness of recovery. Your body needs raw materials to repair and restore bodily systems stressed by training and without adequate nutrition those materials will not be available. Vitamins, minerals, water, protein, carbs and fats must all be present in proper amounts in order for the body to fully recover from training. A deficiency in even one key nutrient could slow this process down greatly, if not grind it to a complete halt. Proper nutrition can not be stressed enough when talking about the overall success of a fitness program and most trainees' frustration about their lack of progress can be traced back to this recovery factor. Personally, I drink a Recovery Drink after every workout, I've tried a few, and I prefer the BeachBody Orange Creamsicle. The Endurox is not bad either, a few more calories, not quite as tasty, and about 20% more expensive even after shipping. I'd stay away from the Accelerade - half the calories, half the cost, and taste like stomach bile, or at least the lemon did to me. I also down a glass of whey protein before workouts, I add in another one usually during the day. Whey is quickly digested. In the evening, instead of the pint of Ben & Jerry's I used to have, I have a protein shake made out of Casein Protein, just like whey it is made from milk, but it is slow to digest. I think of it as "time release" protein, and my body works hard to digest it through the evening, burning a few more calories....I hope. But also helping my muscles to recover and build!
P90X should be the PRIMARY workout each day. People think that they need to do extra workouts EVERY day to get faster results for this program. This is simply not true. Realize that your body has a FINITE amount of energy to repair/build muscle and recover from your workouts. If you are applying the PROPER intensity to your X workouts, you don't need to do ANYTHING else. Every time you do additional workouts during the day you are taking away from your body's ability to recovery. SIMPLE RULE: NO RECOVERY = NO PROGRESS Make no mistake about this. How can you add muscle if your body can't recover from 2 workouts a day?
RECOVERY is the key to EVERYTHING folks. Think of your body like a Bank account: Your RECOVERY is deposits in the Bank. Your workouts are withdrawals from the Bank. What happens when your withdrawals outnumber your deposits? We need to be stronger EVERY day. You can't get stronger if you can't recover from your workouts. Realize that building metabolism enhancing muscle will get you leaner FASTER than tons of EXTRA cardio. Mike gives an excellent example: During his first round of the X he was doing the EIFB almost daily during the last 30 days in an effort to get as lean as possible. He did get very lean, and he also got down to 168 lbs. Too light for his frame. He burned precious muscle in an effort to lean out. Now he is getting STRONGER every workout and giving each X workout 100%. The result? He is MUCH thicker, stronger, heavier and leaner right now. Emphasizing getting stronger, building muscle, and RECOVERING has made all the difference in the world for him. Here are some thoughts on RECOVERY: Workouts provide the stimulus for change; the change itself (an improvement in fitness level) takes place during the periods between workouts. How quickly and completely this recovery takes place is result of many commonly overlooked factors, including specific dietary habits, supplementation, age and personal stress levels, just to name a few.
Factors That Effect Recovery Rates:
Age - Older individuals will need longer recovery periods than their younger counterparts. It is suggested that around 25 years old is when most trainees will need to start to allow for longer recovery periods.
Experience - More experienced trainees will need less recovery time than new trainees will.
Psychological Factors - Never underestimate the power of the mind. Work, finances, personal relationships and basic everyday life can all cause stress. If left unchecked stress can have very powerful physical manifestations - headaches, insomnia and an increase in catabolic hormones such as cortisol, just to name a few.
Replenishment of Nutrients - The availability of key micro- and macronutrients in a person's nutrition will have a large impact on recovery.While not usually considered therapeutic, nutrition plays a huge role in the speed and completeness of recovery. Your body needs raw materials to repair and restore bodily systems stressed by training and without adequate nutrition those materials will not be available. Vitamins, minerals, water, protein, carbs and fats must all be present in proper amounts in order for the body to fully recover from training. A deficiency in even one key nutrient could slow this process down greatly, if not grind it to a complete halt. Proper nutrition can not be stressed enough when talking about the overall success of a fitness program and most trainees' frustration about their lack of progress can be traced back to this recovery factor. Personally, I drink a Recovery Drink after every workout, I've tried a few, and I prefer the BeachBody Orange Creamsicle. The Endurox is not bad either, a few more calories, not quite as tasty, and about 20% more expensive even after shipping. I'd stay away from the Accelerade - half the calories, half the cost, and taste like stomach bile, or at least the lemon did to me. I also down a glass of whey protein before workouts, I add in another one usually during the day. Whey is quickly digested. In the evening, instead of the pint of Ben & Jerry's I used to have, I have a protein shake made out of Casein Protein, just like whey it is made from milk, but it is slow to digest. I think of it as "time release" protein, and my body works hard to digest it through the evening, burning a few more calories....I hope. But also helping my muscles to recover and build!
Why P90X for Me Instead of the Gym?
That was a question I asked myself before starting? I'm a real estate agent busy selling homes for a builder. I drive 1.5 hours TO work, then 1.5 hrs HOME! I have a husband, a home, and an internet business. Time is definitely at a premium. Most of us these days have similar stories, we leave the house at 7am or earlier and get back home at 6pm or later. Our social lives suffer because there just isn't that sort of time, especially if you have a family. By the time the work day is done its time to fix dinner or watch the kids while the spouse fixes dinner or goes and picks it up. The choice for me was simple, and not really even a choice. I needed to do something that did not take away from my family time, but still showed me results. True, some days, getting up early is really tough, but I have only missed one workout!
Back to the original question: ‘Should I Invest In A Gym Membership or P90X! Ask yourself the following:
1. What time do you go to work?
2. What time do you get home?
3. What’s your family situation?
4. How do you think your spouse will feel if you get home at 7pm and then go off to the gym for an hour or so three to four times per week? (That by the way represents a good use of a gym memberships)
Okay, I know... tough questions, and P90X is not for everyone. I chose it because it works for me. I can live with it. It is a lifestyle change for me. Yes, I can hardly wait to finish my 90 days-- post my pictures, before and after, and prove to myself that this is for real. I'm not some idiot that fell for an infomercial and lost money. I am able to make the commitment and stick with it. It is one of the best things that I have done for myself and my family....I can't tell you how much weight my husband has lost just because I have changed my cooking habits,(20 lbs!) One of these days he'll jump on the exercise band wagon, as well as stop smoking like I hope and pray he will!
I wake up at 6am everyday. I used to roll over and fall asleep. Now I jump out of bed--energized and eager to start the day! Exercise is first on the daily agenda! Most people are not schedule freaks like me-- when the kids go to bed, or during the lunch hour also works, but it needs to be the same routine daily.
What do I need to get started, well you can click here to get started on the program: I'm Ready
What do I need? You need a pull up bar, and some sort of light barbells or bands, both are available through this link: BeachBody Store I also recommend some additional nutrients, but we'll cover those after you've gotten started - not mandatory, but they definitely help recovery!
Back to the original question: ‘Should I Invest In A Gym Membership or P90X! Ask yourself the following:
1. What time do you go to work?
2. What time do you get home?
3. What’s your family situation?
4. How do you think your spouse will feel if you get home at 7pm and then go off to the gym for an hour or so three to four times per week? (That by the way represents a good use of a gym memberships)
Okay, I know... tough questions, and P90X is not for everyone. I chose it because it works for me. I can live with it. It is a lifestyle change for me. Yes, I can hardly wait to finish my 90 days-- post my pictures, before and after, and prove to myself that this is for real. I'm not some idiot that fell for an infomercial and lost money. I am able to make the commitment and stick with it. It is one of the best things that I have done for myself and my family....I can't tell you how much weight my husband has lost just because I have changed my cooking habits,(20 lbs!) One of these days he'll jump on the exercise band wagon, as well as stop smoking like I hope and pray he will!
I wake up at 6am everyday. I used to roll over and fall asleep. Now I jump out of bed--energized and eager to start the day! Exercise is first on the daily agenda! Most people are not schedule freaks like me-- when the kids go to bed, or during the lunch hour also works, but it needs to be the same routine daily.
What do I need to get started, well you can click here to get started on the program: I'm Ready
What do I need? You need a pull up bar, and some sort of light barbells or bands, both are available through this link: BeachBody Store I also recommend some additional nutrients, but we'll cover those after you've gotten started - not mandatory, but they definitely help recovery!
Subscribe to:
Posts (Atom)
