Welcome Back to another Insanity Review. Today I’m reviewing the Insanity Cardio Recovery workout.  This workout is scheduled once a week, it’s about 33 minutes long, and has NO Cardio!  Now Insanity, is cardio INTENSE, so a break from that Insanity is a welcome relief.  Not to mention, your allowing your body and muscles a chance to recover from all the INTENSE cardio, it’s a GOOD thing.  I enjoy this workout, and even though there is no cardio, it’s still a sweatin good time. 

At the start of the DVD you get about a 3 minute warm up, staring with some good DEEP breaths, and some familiar warm up stretches.  Most of the warm up and stretches you have seen on the other DVDs and should be something you are familiar with.  You move on to some plank work, but nothing too stressful, or demanding.  I really enjoyed this stretch and plank work, you get some good stretches in, and some nice roll ups, stretching the back and stretching your neck.  Be sure to keep your back straight and your butt down while in plank.  After your plank work, you stretch for a few seconds in downward dog, and then on to stretching out your hamstrings.

With about 24 minutes left in the workout you start doing some deep muscle work, starting with 16 slow wide leg squats.  The moves are nice and slow, and nice and deep.  At the last squat, you stop and hold.  While you hold this squat, you make some short “pulses”.  (Small, quick squats, without raising up completely).  By the end of this sequence, your legs will feel nice and toasty!  But you’re not done.  Next you’ll move into a lunge on the left side, with the left leg forward.  You start with some deep lunges, and at your last lunge, you stop and hold at the bottom.  Nice burn in this hold position.  I have to admit, when I first did Cardio Recovery, I let my leg rest, and came out of the lunge.  You may have to too, or maybe not, it’s okay if you do.  We are all working on improving our fitness, no matter how long or how brief we have been working out.  After you hold the position, you do some pulses. You’ll repeat this same sequence on your right leg.  In between your right and left leg, you do some more center wide position squats.

With about 15 minutes on the clock, you will start some Plie Yoga Stretches.  Basically a wide center squat, but turn your feet outwards.  Extend your arms straight out, and and lean to your left side, until your left hand rests on the floor, the right hand is straight up.  Repeat on the right side.

The next exercise is called “Quad Strengtheners”.  We have all seen the workout videos, where you are on the floor, with your hands and knees on the mat.  You then extend one leg straight back, and you raise your leg up and down.  Basically the same concept, but just a bit harder.  Shaun T has you extend one leg back, but you also lift the other knee off the mat as well.  Just and inch or two, but it really works your whole body and core, not just your legs.  After you do each side, you will then use the same concept to work your obliques, by moving your knee to your shoulder, alternating on each side.

For about the last 8 minutes you do some yoga stretches, and final cool down stretches.

This workout is still going to be a workout, its just not the cardio intense workout like the other DVDs.  You need to recover from your workouts, so please be sure to keep this workout in your rotation.  I know I am always thinking, “go go go”, and try to skip these workouts.  Sometimes we need to slow down and recover.  When we skip these recovery workouts, we risk over training.  Then your entire progress comes to a screeching halt, and we certainly don’t want to do that.  Workout hard, and recover….. then you can workout hard again!  I hope you enjoyed this Insanity Review.  Please contact me anytime or subscribe to my blog.  See you next time! 

When can I eat, what can I eat?   These are 2 very common questions among people that workout on a regular basis, or are just starting out.  Steve Edwards at Beachbody has a very informative article about just these things.

The 911 on Nutrient Timing: What and When You Should Eat
By Steve Edwards

It’s not just what you eat but when you eat that matters. The perfect food for one situation may be horrible for another. Nutrient timing is a science that athletes use to try to get the most out of every calorie they consume. Not everyone needs an athlete’s level of efficiency, but all of us will benefit from a basic understanding of nutrient timing.

This is 911, need-to-know info only. To keep you focused on the big picture, I’ll begin with an example at the extreme end of nutrient timing. If the average Joe followed the same diet as an Ironman triathlete, he’d likely have type 2 diabetes in a matter of months. Conversely, if someone tried to complete an Ironman on even the healthiest version of a low-carb diet, that person would either be forced to quit or die. This is not just because either diet would mean eating too much food or too little food. Different foods cause the body’s metabolic process to react in different ways; and various activities should be fueled using various means.

Let’s begin by looking at our possible fuel sources:

• Carbohydrates. Are fuel only. They aren’t stored in body tissue, only in the blood and liver as glycogen, which needs to be burnt off. They are essential for high-level functioning like running fast, lifting heavy things, and thinking. They are digested and put to use by your body very quickly. If you eat more than you burn, your body will convert them to be stored in adipose (fat) tissue.

• Proteins. Called the body’s building blocks. Hence, you need them to rebuild tissue that breaks down daily. You digest proteins slowly, and at a certain point, your body just can’t assimilate them. Therefore, it’s important that throughout the day you eat foods that are high in protein.

• Fats. Help regulate all of your bodily functions. They are dense and contain over twice the calories of proteins and carbohydrates. While they are vital for our health, it’s easy to eat too much of them, which will result in unwanted fat tissue on your body. You digest fats slowly, and fats will also help slow the digestion of anything else you eat. Fats are also your backup fuel source, though they can’t be put to use right away the way carbs can.

• Fiber. Categorized as a carbohydrate, it is not a source of fuel as it has no calories. It’s the indigestible part of a plant and is of vital importance in your diet because it regulates the absorption of the foods you eat. It also helps us feel full. Most of us don’t eat enough fiber, and that’s a big part of the obesity problem.

• Alcohol. Not really a food source but something we tend to consume. It has nearly twice the calories of proteins and carbs (though it lacks fuel) and digests rapidly. Its only healthy function is that it seems to make us happy. Studies indicate this is a good thing, as those who consume alcohol generally live longer than those who don’t, but from a purely nutritional standpoint, it’s not so hot because you’re getting calories without any upside. Its use should be strategic and regulated for best results.

Now let’s look at the various situations we face daily, at least on most days—hopefully.

• Relaxing. This is when we’re sedentary both physically and mentally. In a relaxed state, you burn very few calories because your body is engaged as little as possible, hence the relaxing.

• Sedentary work. When we’re at work or school. Our bodies aren’t moving, but our brains are engaged. The brain runs on glycogen, which is blood sugar fueled by carbohydrates.

• Low-level exercise. Like mowing the lawn, cleaning the house, or going for a walk. This breaks down body tissue, so you’re burning calories, but it’s not intense work. Therefore, it can be fueled by your stored body fat. Your body tries to fuel its low-level outputs by mobilizing fat stores because this saves its limited glycogen for emergency situations.

• High-level exercise. Fueled by glycogen. When you really have to get after it, all sorts of hormones go to work, and your body burns its blood sugar. Body-tissue breakdown is rapid, and your stored blood sugar (glycogen) won’t last much more than an hour.

• Sleep. A very active time. Deep sleep is where your body works the hardest to repair itself. You need nutrients to make these repairs, but it’s better if you aren’t mucking up the process with digestion. This is why you hear that you shouldn’t eat too much at night. It’s best to eat early to allow most of the digestion to happen while you’re awake, thus allowing your body to use all its energy for recovery during sleep.

It is worth noting here that it’s better to eat before bed if you need the nutrients—don’t skip them. Your body can’t repair itself without nutrients, and recovery from breakdown is why we eat in the first place.

Next, let’s take a look at an important word you need to know: insulin.

• Insulin. Wikipedia tells us that insulin “is a hormone that has extensive effects on metabolism and other body functions, such as vascular compliance. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle, and stopping use of fat as an energy source.”

Okay, that’s a little scientific, but look at all the things we’ve already referenced: hormone, glycogen, metabolism, and fat as an energy source. Even if you don’t fully comprehend “vascular compliance,” you can tell that insulin is something important in today’s discussion.

Sure enough, it’s the only hundred-dollar word we need to know today. Your body’s insulin response is the main reason you want to eat certain foods at certain times, to do certain things.

Putting it all together

Now let’s take what we’ve just learned and put it to use. For most of us, nutrient timing is pretty simple. The next thing to consider is what you’re going to be doing or what you just did. As I said before, what you eat should be based on this.

You’ve probably heard about the evils of sugar, or maybe even the glycemic index. Using the science of nutrient timing, you can turn sugar into something healthy because it’s the only thing that transports nutrients into your blood quickly enough to be of service during and after hard exercise.

Essentially, sugar or other easily digested carbs (the less fiber the better) promote an insulin release. This speeds the transformation of carbohydrates into glucose in your blood. As your glycogen stores are depleted during exercise, recharging them with sugar minimizes the damage done by the breakdown of tissue during exercise. Therefore, sugar, the oft-vilified ingredient, is actually your body’s preferred nutrient during times of excessive stress and tissue breakdown. Pretty cool, huh?

The bad news is that this miracle nutrient is not good for you when you’re not doing intense exercise, which for almost all of us is most of the time. In fact, sugar’s very bad for you because the insulin response that was so fabulous for you when you were bonking (glycogen depleted) is not so fabulous for you when you’re sitting in front of the boob tube.

Remember this from the Wikipedia definition of insulin, “stopping use of fat as an energy source”? That’s bad when you’re sitting around. Remember how one of dietary fat’s responsibilities is to fuel you during low-intensity exercise? Well, when sugar causes your insulin to spike, it cuts off that process. Now not only are you not burning body fat for low-level outputs, you’re trying to force your body to use its glycogen. Double bad.

Unless you’re exercising, sugar intake should be minimized. During these times—which is most of the time—your diet should consist of a mixture of proteins, fats, and complex carbohydrates. The latter are natural sources of carbohydrates that generally come with fiber, which regulates the insulin response.

Whole fruit, a simple carbohydrate by definition because it contains fructose (a sugar), always contains fiber and, thus, can be treated as a complex carb. Fruit juice, and other such stuff, is processed; it, along with processed complex carbohydrates like white rice, can cause an insulin response, so these types of foods should be used more like sports foods than staples.

It’s also important to note that combining all these different nutrients slows sugar’s ability to incite insulin into action. Therefore, a little sugar like a dessert after a well-rounded meal is buffered by the meal. The calories and lack of decent nutrients (processed sugar is devoid of most nutrients, except for energy) still count toward your overall diet, but at least you don’t have to worry about an insulin spike.

So the main point of this article is very simple. You should eat small, well-rounded meals most of the time. These should include some proteins, some fats, some fiber, and some carbs. During (only if it’s a long workout) and after hard workouts, you should supplement your diet with sugar or simple carbohydrates. After this, you should go back to eating well-rounded meals again.

Sports nutrition has evolved this process even further. In nature, foods are generally slow to digest. Nature’s great sports foods are things such as bananas and figs. These are sugary but still contain fiber and other nutrients. Science has found ways to make foods that are even more efficient during sports. These basically manipulate pH levels and process the sugars to speed them into your system. Outstanding when you need it. Terrible when you don’t.

They’ve even taken this a step further by finding a ratio of other nonsugary nutrients (like protein) that can be transported by the sugar to give you a further benefit. Beachbody’s Results and Recovery Formula uses this science. When you’re bonking during a hard workout, it speeds nutrients that are essential for quick recovery into your system as quickly as possible.

I can’t stress how important it is that sports fuels be used for sports performance only. Gatorade, soda, and all sugar candies (hey, no fat!) all function as the poor man’s sports foods. Unfortunately, those perusing the Quick Stop generally aren’t trying to fuel up after doing Plyo X, and therein may lay our obesity trend.

In case the topic is still a bit fuzzy, let’s use the above logic on the examples in the intro:

An Ironman athlete is doing intense exercise for 10 to 12 hours or more. During this time, that athlete is mainly burning glycogen, which is gone after an hour or so. The athlete burns stored fat, too, but this is limited in its effectiveness. To race, the athlete must replenish with sports foods because they contain the only nutrients that the athlete will digest fast enough to help. To complete an Ironman, especially at your physical limit, it may take 5,000 calories coming mainly from sugar.
This is a sports-specific diet only. Someone trying to eat that way during a viewing of the Lord of the Rings trilogy would be lucky to stay out of the emergency room. Conversely, if you tried to maintain a 25-mph speed for 8 hours on your bike while munching on raw spinach and lean steak, you’d bonk so hard you’d be praying to get yanked from the race at the first checkpoint.

That should cover your 911 on nutrient timing. Next time, we’ll move on to the topic of supplements. Are they magic pills, overhyped placebos, or something in between?

Related Articles:

Nutrition 911, Part VIII: Pop Goes the Diet—The Worst Food in the World
Nutrition 911, Part VII: Sugar vs. Fat: Which Is Worse?
Nutrition 911, Part VI: Sweeteners
Nutrition 911, Part V: 5 Quick Steps to Mastering Food Labels
Nutrition 911, Part IV: What ‘Fat Free’ and ‘Low Carb’ Really Mean
Nutrition 911, Part III: Deciphering Marketing Jargon
Nutrition 911, Part II: When and What to Eat
Nutrition 911, Part 1: The Basics

How to Get 6 Pack Abs, you ask….

I know that was a big question for me, and was also my main motivation when I started working out “seriously” in August of 2005. I say “seriously” because prior to that date, I was exercising, but my exercise wasn’t structured. And I was “trying” to eat right, but really had no idea how. Then I tuned in to Beachbody, and their programs, and then things started to click. Really, when you think about how to get 6 pack abs, it’s not really rocket science. Don’t try to over think it. Two words, DIET and EXERCISE. There is an old saying, “Your abs were made in the kitchen”. If you eat right, and exercise, the rest is sure to follow. So we’re going to look at both areas more closely. Let’s start with DIET, and watch for my follow-up article on EXERCISE. You can always subscribe to my blog to get these in your email as well.

DIET. How to Eat your Way to Great Abs, by Ben Kallen.

When it comes to creating incredible abs, even the most effective workout programs can only bring you so far. That’s because you can’t get a flat, hard midsection without losing body fat. Here’s how to eat your way to great abs.

No matter how much effort you put into creating a six-pack, no one’s going to see it if it’s covered by a layer of flab. (The good news? While it’s impossible to “spot-reduce,” abdominal fat is often the first to go when you start losing weight.)

If you’re following the dietary guidelines of a Beachbody® fitness program or a personalized meal plan from TeamBeachbody.com, you’ll automatically be eating the right foods to lose fat as you get in shape. But the following seven principles can give you an extra edge, and will help ensure that the effort you’re putting into your abs will bring you the results you want.

1. Get plenty of protein. Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs. It also helps keep you from getting hungry while you’re eating right. You don’t have to gobble down 12-ounce steaks—just eat a normal portion of lean meat, fish, low-fat dairy, or vegetarian protein with every meal, and make sure your snacks contain some protein, too. If you still have a hard time getting enough in your diet, a daily shake made with Whey Protein Powder or Shakeology can be a perfect addition.

By the way, protein is especially important in the morning, when a lot of people don’t get as much as they should. A protein-rich breakfast will help keep your blood sugar steady for hours, preventing the dips that can lead to cravings later in the day. (Try some low-fat chicken sausage, or an omelet with one whole egg and three egg whites, along with fruit or whole-grain toast.)

2. Reconsider your carbs. Despite the popularity of low-carbohydrate diets, the average American meal is still too high in sugar and fast-burning starches to bring body fat down to ab-baring levels. It’s time to say goodbye to sweetened soda, ditch the Doritos, and save the cake for your birthday. If your fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein recovery drink after resistance training, that’s fine. But the rest of the time, stick with foods that are on the low end of the glycemic index (refer to GlycemicIndex.com for more information)—these foods burn more slowly, so they won’t spike your blood sugar and insulin levels.

3. Have fun with fiber. Something about the word “fiber” just doesn’t sound appetizing. But high-fiber foods can actually be quite delicious: fresh berries and other fruits, salads loaded with colorful produce, your favorite steamed vegetables or vegetable soup, stews or chili made with beans, chewy whole-grain breads and cereals . . . You get the picture. (These foods just happen to be loaded with nutrients as well.) High-fiber foods keep you fuller with fewer calories, and they help keep your digestive system working at its best—a double-whammy for getting rid of belly bulge.

4. Enjoy some yogurt. Probiotics, the healthful bacteria found in yogurt and other fermented foods, have been proven to help reduce belly fat. In a recent study in Finland, new mothers who took probiotic supplements averaged smaller waist circumferences, and lower body fat in general, than those who didn’t take probiotic supplements. And while the topic is still controversial, studies have found that eating lots of calcium-rich dairy foods like yogurt may increase overall weight loss.

5. Don’t forget to eat. Tempted to lower your daily calorie count by skipping meals? Don’t. Going hungry can raise your levels of the stress-related hormone cortisol, which research has found can increase belly fat even in otherwise thin women. And eating too infrequently can lower your metabolism and energy levels, while increasing the chance that you’ll get too hungry and decide to chuck your meal plan entirely. If you’re eating the right foods, regular meals and snacks will keep your body fueled while you’re working toward that strong core.

6. Drink more fluids. Hydration is important when you’re on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full, so you don’t overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.)

Plain ol’ H20 can’t be beat, but you can also switch it up with flavored waters, iced tea, and anything else you like to drink that isn’t full of sweeteners. How much do you need? The old rule of 8 glasses a day is a good start, but everyone is different: drink more if you’re exercising or it’s hot out, and drink less if you’re running to the bathroom every 5 minutes.

7. . . . With two exceptions. It’s time to cut down on those mood-altering substances, coffee and alcohol. Too much caffeine raises your cortisol levels and can impair your sleep, which can lower the production of fitness-promoting hormones. Meanwhile, the proverbial “beer belly” isn’t just the result of extra calories—alcohol actually makes it more difficult for your body to metabolize carbs and fat. Booze also stimulates your appetite and lowers your inhibitions, which can lead to bingeing. The best road to flat abs is no alcohol at all, but if you really like a drink now and then, just have one at a time (and no more than a few a week), and stay away from higher-calorie beers and sugary mixed drinks.

If you add these rules to your fitness plan, you’re sure to see faster improvements in your midsection. Of course, there’s an added bonus to eating this way: it’ll keep you healthier, too. That may not be as big an inducement as great abs, but we’re throwing it in for free.

I am not a weekend warrior. When I say that, I mean I cannot be tough and stick to my diet on the weekends. I’m at home most all day, my kids are home with me, and I just want to eat what they eat and snack when they snack. Sometimes, I snack more times than they do. I found this article by Beachbody’s Whitney Provost that gives some helpful hints on how to make through the weekend without totally obliterating your diet.

Beat the 2-Day Binge: Your Weekend Diet Survival Guide
By Whitney Provost

If you’ve ever avoided your Monday-morning weigh-in because you blew your diet over the weekend, you’re not alone. Most people, even those who are not dieting, tend to eat more on weekends than they do during the week. You don’t have to be like the average person, however, if you follow a few simple steps. Here are 10 tips for surviving the weekend on a diet.

In a study published in the journal Obesity in 2008, researchers at Washington University in St. Louis followed 48 men and women for a year to determine how weekend eating affected their diets. Almost all of the participants, who ranged from healthy weight to nearly obese, lost weight during the week and gained it back on the weekends. Their physical activity didn’t change much; the weight increase was caused by a higher calorie intake. Weekend overeating is so powerful, the researchers found, that it could lead the average person to gain 9 pounds over the course of a year.

Indulging on the weekends can cause you to make up any calorie deficit you created during the week, which means you won’t lose weight. And who wants to diet without seeing results? Don’t let your days off derail your hard work. Be a weekend diet warrior.

1. Eat within an hour of waking up. Starting your days with a healthy breakfast will give you energy and make you feel full longer. A healthy balance of protein and complex carbohydrates, such as an egg-white omelette with vegetables and whole-grain toast, plain yogurt sweetened with berries, or high-fiber cereal with low-fat milk, will stabilize your blood sugar and rev your metabolism, and it may help ward off hunger later in the day.
2. Stick to your meal plan. There’s no reason to change your meal plan on the weekend. If you eat five times a day during the week, eat five times a day on the weekend. When you sleep in on Saturday and Sunday, just shift your meal schedule to accommodate the later start, but keep everything else exactly the same. If you know you’re going out to dinner and will want to eat more, simply cut back on the number of calories you consume earlier in the day. But don’t skip meals, or your hunger will overpower you at dinnertime.
3. Plan ahead. Weekends are busy with family activities, socializing with friends, and running errands. Part of creating a healthy lifestyle is learning how to adapt your diet and exercise routine to fit any schedule. Know ahead of time when you’ll need to eat and plan for it. Bring nonperishable food such as dried fruit, nuts, and nut butters; make a sandwich; cut up some vegetables; throw a meal replacement bar in your bag; or pour some soup into a thermos and stash it in your car. You can also fill a cooler with food for you and your family when you’re out all day. Added bonus: You’ll all eat better and save money by not having to stop at a restaurant.
4. Lay off the liquor. You already know that alcohol’s empty calories and high sugar content are major diet busters. Many people lose their food inhibitions when they drink alcohol, which means they’re more likely to make unhealthy food choices after a cocktail or two. If you really want to drink on weekends, have one non-caloric drink such as club soda with lime (looks like a vodka tonic!) or water between every alcoholic drink. And stick to lower-calorie options such as light beer or wine rather than mixed drinks, which can have upwards of 500 calories each.
5. Be the first to order in a restaurant. Set the tone for the meal by ordering something healthy for yourself. Getting your order in first will make you less likely to be tempted by the unhealthy choices of your dining companions. And maybe your healthy selection will convince them to make better decisions about what they’re eating.
6. Stay busy. Boredom and loneliness are two common diet hazards. Plan your weekends so they’re full of activities, and you won’t be tempted to eat mindlessly. Keep up with your P90X® , Slim in 6®, or INSANITY™, get outdoors, play sports, meet friends . . . Just get off the couch.
7. Reward yourself with something other than food. If you’ve been dieting all week, you may feel like you deserve to indulge on the weekend. But a little splurge can result in slower weight loss. Is it really worth it? Instead of rewarding yourself with food, try something else. See a movie, buy a book or DVD, get some new workout clothes, or have a massage. Find something that makes you feel good and doesn’t involve food.
8. Get on the scale. Weighing yourself on a weekend morning can help you stick to your diet by reminding you of your goals. If you “think thin,” you’ll be more likely to maintain healthy habits throughout the weekend.
9. Treat yourself during the week. Any diet that makes you feel deprived is destined to fail. If you adhere to a strict eating plan Monday through Friday, you’re more likely to give in to temptation over the weekend. But when you add in a treat or two during the week, it’ll be easier to practice portion control on Saturday and Sunday. Just find a way to incorporate indulgences into your weekday calorie target.
10. If you do blow it, don’t wait until Monday to start over. Nobody’s perfect. If you have a blowout dinner or graze all day at a family party, simply get back on track with your next meal. This helps stop negative eating patterns that can carry over into the next week, and it minimizes the diet damage. No need to dwell on your splurge or feel guilty about it either; just forget about it and move on.

I think it’s pretty common that a person has been working out and following a nutrition plan, only to get to that point that they have trouble losing those last few pounds. The number 10 seems to be the magic number when it comes to the number of pounds people have left. Here’s an article by Whitney Provost at Beachbody that gives some pointers on how to get rid the “last 10.”

10 Tricks for Losing Those Last 10 Pounds
By Whitney Provost

At the start of a new fitness program, you clean up your diet and hit the workouts, and the weight seems to fall off. But when you get down to the last 5, 10, or 15 pounds you want to lose, the scale may suddenly refuse to budge. You might be tempted to drastically reduce calories or increase the amount of time you spend working out. Don’t do it. Instead, here are some simple tricks to help you lose those last 10 pounds.

Cutting calories too low will cause your body to think it’s starving, and it will hold on to the fat you’re trying so hard to lose. Working out longer will cut into your personal time and probably won’t help you drop those last few pounds anyway. Instead, try making these tweaks to your program.

1. Clean up your diet. Once you find a diet that works for you, stick to it. Researchers at Tufts University followed 160 people on four different weight loss plans and found that the type of diet participants were on didn’t matter as much as the participants’ willingness to stick to their diets. If you’ve been dieting for a while, you might have become a little lax with your food choices and portions, so tighten them up again. To lose those last pesky pounds, stick to unprocessed foods (the kind that don’t come in a box) and choose lean protein, vegetables, fruit, and whole grains. Keeping a food journal will help you track everything you eat and get your calories under control.
2. Cut out some carbs. A simple, short-term trick to losing weight is to cut back on carbs until you’re at your goal. Eat lean protein and vegetables at every meal and limit carbs to before and after your workouts, and you’ll probably see the scale shift rather quickly. Easy, low-carb meal ideas include egg-white omelettes with vegetables, Whey Protein Powder shakes made with water, salads with lean protein (chicken, tuna, or turkey), and grilled or broiled lean beef, poultry, or fish with vegetables.



3. Bump up the intensity of your workouts. No matter what workout program you’re doing, you will lose weight faster if you kick up the intensity. Jump higher, squat lower, and increase the weight you’re lifting to burn more calories, rev your metabolism, and stoke the fat-burning fire. Whether you’re working out to Slim in 6®, ChaLEAN Extreme®, P90X®, or any other Beachbody® fitness program, you’ll bust through a plateau by putting out more effort when you exercise.
4. Change your exercise routine. If you’ve already increased the intensity of your workout program and still find that your weight loss has slowed, it might be time to try something different. When you perform the same exercises over and over, your body becomes more efficient at them. As a result, you use less energy and burn fewer calories. By starting a new fitness routine, you’ll shock your muscles, reignite your metabolism, and get the scale moving again. Check out TeamBeachbody.com to find the workout that’ll take your weight loss to the next level.
5. Stand up. Researchers at the Mayo Clinic found that lean people spend 2 more hours per day on their feet than overweight people. Participants in the study who stood, paced, and fidgeted burned as many as 350 extra calories a day and were much leaner than those who didn’t move as much. Get up from your desk at work, talk on the phone while standing, and stay on your feet in waiting rooms—the simplest effort will yield an extra calorie burn that may help you shed those remaining pounds.



6. Eat a little less. When your body gets smaller, it requires fewer calories to function properly. A 165-pound woman who works out three to five times a week may require 2,300 calories per day to maintain her weight, but the same woman at 125 pounds may only need 2,000 calories for maintenance. Trying to lose additional pounds in your lighter body means cutting back a little more. You do not need to make radical changes, however; if you’re already increasing the intensity of your workouts and eating a clean, whole-foods diet, you could probably see the scale move with a modest 100-calorie reduction per day.
7. Zigzag your calories. Cycling your calories, also known as zigzagging, is the process of eating more on certain days and less on others. If you always eat 1,800 calories, try eating 1,500 calories one day and 2,000 the next. As long as you create a weekly deficit, you should see the pounds drop. Much like shocking your muscles into working harder by introducing new exercises, it’s possible to shock your metabolism by zigzagging your calories.
8. Drink more water. You may not realize how important water is for weight loss—it’s not just a tool to help you eat less. Being properly hydrated will balance your energy levels, which allows you to exercise with intensity. (Have you ever been so thirsty during a workout that you couldn’t perform as well as usual?) Drinking enough water may also increase your metabolism and promote muscle building—a well-hydrated body can more efficiently repair and build muscles. On the other hand, being dehydrated encourages muscle breakdown. So drink up, especially since you are exercising regularly.



9. Relax. Believe it or not, you may be trying too hard to lose weight. If your workouts are very intense and your diet is too strict, you could overtrain and burn out. Your mind and body will just not respond in the same way when they’re tired. Muscles need rest to repair and grow, and sometimes your brain needs a break from constant calorie counting and worrying about the last few pounds. Instead of becoming frustrated and diving into a box of cookies, try to relax and reduce the intensity for a little while. You may be surprised to find the scale moving again when you give your mind and body a rest.
10. Reevaluate your goal weight. First, congratulate yourself on getting to this point. Losing weight is not easy, and you’ve already accomplished a great deal—so enjoy your success. The next step is to ask yourself if the “magic” number on the scale is really the best weight for you. Perhaps you’ve lost fat and gained a lot of muscle; your new hard body might be healthier and happier with a few more pounds on it. Many people want to weigh the same as they did in high school or college. What if you’re much more fit and muscular now than you were in those days? You may realize that the number on the scale today is perfect for you.

So, we’ve covered the basics of the Insanity Workout Nutrition guide in my Part 1 Review, now let’s take a look at the good stuff: the recipes! There are 50 total recipes available within the nutrition guide. I thought that I would share 2 from each section, for a total of 10 recipes.

MEAL 1, RECIPE 1: BERRY PROTEIN SMOOTHIE

1-1/2 scoops protein powder
1/2 cup fresh or frozen berries (your choice)
1 cup skim, almond, rice, or soy milk and ice

Combine in blender until smooth.

Nutrition Breakdown: 306 calories, 36 grams protein, 36 grams carbohydrate, 3 grams fat, 3.5 grams fiber

MEAL 1, RECIPE 2: VEGGIE OMELET

2 whole eggs
2 egg whites
Mushrooms and/or onions to taste
1 slice whole-grain wheat toast
1 tbsp. all-fruit preserves

In a non-stick skillet coated with cooking spray, make an egg omelet with 2 whole eggs plus 2 egg whites, sauteed mushrooms and/or onions, and serve with 1 slice of whole-grain wheat toast topped with 1 tbsp. of all-fruit preserves.

Nutrition Breakdown: 301 calories, 24 grams protein, 25 grams carbohydrate, 11 grams fat, 3 grams fiber

MEAL 2, RECIPE 1: PROTEIN PANCAKE
1 whole egg
2 egg whites
1 scoop whey protein powder
1/4 cup instant oatmeal

Combine ingredients with a few spoonfuls of water. Mix batter well, and then cook one large pancake on a non-stick skillet coated with cooking spray.

Nutrition Breakdown: 313 calories, 31 grams protein, 27 grams carbohydrate, 8 grams fat, 5 grams fiber

MEAL 2, RECIPE 2: TURKEY BLT

2 slices whole wheat bread
3 slices turkey bacon
Sliced tomato, to taste
Lettuce, to taste
1 fresh pear

Make a sandwich of first 4 ingredients. Serve with a fresh pear.

Nutrition Breakdown: 293 calories, 13 grams protein, 46 grams carbohydrate, 9 grams fat, 8 grams fiber

MEAL 3, RECIPE 1: BLACK BEAN SOUP AND HALF SANDWICH

1 cup of canned black bean soup
1 slice whole grain bread
2 oz. deli-style turkey breast, sliced
2 very thin slices of avocado
Dijon mustard

Make a sandwich with last 4 ingredients. Serve with cup of soup.

Nutrition Breakdown: 299 calories, 20 grams protein, 41 grams carbohydrate, 6 grams fat, 12 grams fiber

MEAL 3, RECIPE 2: SALMON NICOISE PLATE

3 oz. salmon
2 cups mixed salad greens
1 cup green beans, steamed
1 small red potato, boiled
5 black olives
Fresh lemon, salt, pepper, to taste

Grill, poach, bake, or broil salmon. Pile 2 cups of mixed salad greens onto a large dinner plate, top the greens with beans, potato, olives, and the cooked salmon. Season with fresh lemon, salt, and pepper.

Nutrition Breakdown: 301 calories, 28 grams protein, 30 grams carbohydrate, 8.5 grams fat, 7.5 grams fiber

MEAL 4, RECIPE 1: INSANITY SPECIAL SANDWICH NUT BUTTER AND JELLY

1 slice whole-grain bread
1 tbsp. all-natural peanut butter or almond butter
1 tbsp. all-fruit preserves or 1/4 sliced banana
1/2 cup cottage cheese, 1%

Make half of a nut butter and jelly sandwich. Serve with cottage cheese.

Nutrition Breakdown: 289 calories, 22 grams protein, 29 grams carbohydrate, 11 grams fat, 4 grams fiber

MEAL 4, RECIPE 2: TURKEY CHILI

1 cup turkey or veggie chili (homemade or store-bought)
Mixed greens
2 egg whites, hard-boiled
Red wine vinegar
1 tsp. olive oil

Serve chili with a mixed green salad topped with 2 hard boiled egg whites and dressed with oil and vinegar

Nutrition Breakdown: 310 calories, 23 grams protein, 30 carbohydrate, 10 grams fat, 7 grams fiber

MEAL 5, RECIPE 1: STEAK WITH BROCCOLI

3 to 4 oz. flank steak, filet mignon, or sirloin
Olive oil
Sea salt and pepper to taste
1 small baked potato
Dijon mustard
1 cup steamed broccoli
Lemon juice to taste

Brush steak with olive oil and sprinkle with sea salt and freshly ground pepper. Grill or broil steak on both sides for 5-7 minutes, or until degree of doneness is achieved. Serve steak with a small baked potato topped with country Dijon mustard and steamed broccoli topped with fresh lemon juice.

Nutrition Breakdown: 304 calories, 30 grams protein, 33 grams carbohydrate, 6 grams fat, 7.5 grams fiber

MEAL 5, RECIPE 2: CHICKEN STIR-FRY WITH BROCCOLI, MUSHROOMS, & SNOW PEAS

4 oz. boneless, skinless, chicken breast cut into 1 inch cubes
1 cup broccoli florets
1/2 cup sliced mushrooms
1/2 cup snow peas
2 tsp. reduced-sodium soy sauce
2 tbsp. chicken broth
1 tsp. sesame oil
1/3 cup brown rice, cooked

In a large skillet coated with cooking spray, cook chicken breast pieces over medium heat until cooked through, about 7 to 10 minutes. Remove chicken from pan and cook broccoli, mushrooms, and snow peas in the same pan. Cook until vegetable begin to soften, about 6 to 8 minutes. Add the chicken back to the pan, with the vegetables, and season with soy sauce, chicken broth, and sesame oil. Serve over brown rice.

Nutrition Breakdown: 301 calories, 31 grams protein, 27 grams carbohydrate, 9 grams fat, 6.5 grams fiber.

There it is. 10 recipes for you to feast your eyes on. I have personally had the protein pancake and the chicken stir-fry. Very tasty. I hope that you found this review helpful, and know that eating healthy can taste good, too!

With this Insanity Review, I’m finishing up my second complete week with the Insanity Workout. I think this program is working both my physical conditioning and my mental perseverance. Maybe I should put mental perseverance first before physical conditioning. Without having your mind right, you can’t accomplish the physical conditioning that we all so badly want to have. As Shaun T says throughout his workouts, he’s pushing us. He’s not trying to hurt us, but push us past our current level of conditioning, and beyond into something more, something better. It’s during these Insane workouts, that we really get to dig deep and find out what we are really made of. Now, that doesn’t mean we have failed because we can’t finish the workout, or that we have to take extra breaks. It’s because we don’t quit, we get right back in the workout as quickly as possible, and we strive, we push, to get better. Alright, alright, I’ll get into the review.

Insanity Reviews: Cardio Abs

Insanity Cardio Abs is just under 17 minutes in length, and begins with a warm up. Now if you go straight from Pure Cardio into Cardio Abs, like the schedule shows, you are already warmed up! But if not, you get a nice little warm up. The warm up is approximately 2 minutes and 30 seconds. Starting with a Jog, then High Knees, High Knees w/ a Twist, Jump Rope, and finally Tuck Jumps (jumping straight up, tucking the knees into the body).

At this point, you take a short water break of about 30 seconds. With about 13 minutes and 30 seconds left on the clock, you move quickly from the water break into Wide Tuck Jumps. Same as before, but your knees are out wide.

At the completion of this move, you go to your mat in what Shaun T calls a C-Sit position. (Shown below).

From this position, you work several different moves. Starting with Twists (taking your hands from side to side). You then add a knee, where you bring one knee in with each twist. Next is the A Frame Ab Twists. You raise your hands up over your head, forming an A. Then you move your hands up and over to each side. Then again you add the knees, bringing your knee in, one to each side. Finally, the last move in the C-Sit position, you simply hold steady in the center. (as shown above). This whole segment last about 2 minutes and 30 seconds.

You take a 30 second break, and then get right back into the C-Sit position. From this position you will do single leg raises. Pulling your knee straight in, and back out, then raising straight up. You’ll repeat this for the other side. You complete a total of 30 seconds for each leg. Now you get another 30 second break. Then you’ll repeat the same move as before, but this time using both legs.  This move lasts for one minute. After this move, you are done with the C-Sit position, and move to plank position.

For the next approximate 2 minutes and 30 seconds, you’ll be in a high plank position. You’ll keep your body straight, and alternate legs, moving your knee to your arms on each side, working your obliques. About half way through, you’ll pick up your pace and start to go faster to finish out the set. You get a chance to take a quick break, and then you go into the low plank position. Instead of being on your hands, you’ll be on your elbows. Again, you’ll move your knees up to your arms, alternating each leg, working the obliques. Then you get another water break.  I wasn’t taking in water, I was completely content to just sit on the mat. 

For the last exercise, you’ll alternate between low and high plank. At each plank position, you’ll do 8 hip tucks. So you’ll start in low plank, do 8 hip tucks, then raise up to high plank, for 8 more hip tucks. This will continue for 1 minute. Now you’ll spend the last two minutes doing a stretch, and cool down.  The hip tuck from the plank position essentially means that you are contracting your abs as you pull your hips downward.  It’ll make more sense when you see it live.

I really enjoyed this ab workout. There are no traditional sit ups or crunches, but don’t think you won’t work your abs. I really enjoy variety in my ab workouts, and this is a nice workout. 17 minutes total. I think you will enjoy it too! Thanks again for reading my Insanity Reviews. As always, feel free to provide comments, or your own thoughts, and feel free to email as always.

Today I want to share my review of the Insanity Workout Nutrition guide/plan with you. The basic concept behind the nutrition plan is very simple, which will hopefully agree with anyone who chooses to take on the Insanity workout program. Not only is it simple, but I think that users will find it that it really works.

The Insanity Workout Nutrition guide is broken down into Month One and Month Two (Insanity is a 2 month/60 day program). The guide encourages 5 meals a day, which would have you eating a meal every 2 1/2 – 3 hours. There is a section for each meal of the day. Within each meal section there are 10 choices/recipes to choose from. This is a total of 50 recipes provided in the guide.

Month #1: Each meal consists of approximately 300 calories, but there are directions as to how one might modify to increase their caloric intake to 400 or 500 calories per meal. This of course is subject to each individual’s daily calorie need. These modifications are referred to as “food blocks” in the nutritional guide. The “food blocks” are measured in 100 or 200 calorie increments, and can be used for snacks as well.  So if you need 400 calories per meal.  Add a food block. etc.

Month #2: Eat more! Your body’s metabolism has been ramped up and will burn more calories than before due to the insane workouts you’ve been doing. Also, the workouts are more intense during Month 2, so your body will need even more fuel to function. An easy fix for this increase in calories is to add 1-3 of the 100 calories complex carbohydrates that are found on page 59 of the guidebook. It also helps you to find out what your particular daily caloric needs are. You can find the formula in the guidebook, or go see our previous article “How to Get in Shape”.  This article will help you determine the daily calories you need, even if you don’t have the Insanity Nutrition Guide.

Also, the Insanity nutrition guide provides nutrition fundamentals for beginners. The meaning and examples of fat, protein, and carbohydrates. They also include an extensive list of food substitutions that are broken down in the following categories: dairy, protein, breads/starches, fruits, and vegetables. A copy of Michi’s Ladder is also included. And, last but not least, a small nutrition trouble shooting section that gives answers to questions like: “What if I feel hungry” and “What if I’m not losing weight.” Overall, this is a great nutritional guide, and really could be used for just healthy eating.

This review will take part in 2 sections, the next and last section I will provide some examples of the recipes found in the nutritional guide. I hope that you have enjoyed this small, but hopefully informative review of the Insanity Workout Nutrition guide. Part 2 of this review will be available next week.   Be sure to check out all of our Insanity Reviews.

Here’s a little informational quiz for all you health and fitness trivia buffs out there courtesy of Monica Gomez at Beachbody.

Test Your Muscle IQ!
By Monica Gomez

Muscle Confusion™, Muscle Burns Fat®, “the more lean muscle you have, the more fat you burn,” lean muscle, ripped muscle, etc.—muscle is a word you come across often here at Beachbody®. We know that the lean and ripped varieties are highly coveted. But what do you know about this body tissue consisting of long cells that contract when stimulated and produce motion?

True or False?

False: The second largest muscle in the human body is the gluteus maximus. Actually, it’s the largest muscle in the human body. The gluteus maximus is also the largest of the three gluteal muscles: gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus acts to extend the thigh. The gluteus medius acts to abduct and medially rotate the thigh. And the gluteus minimus acts to abduct the thigh. Basically, they’re essential for standing, running, and walking—you know, small stuff. It’s safe to say that they’re pretty important, so don’t forget to do those lunges and squats!

False: Your heart muscle is likely to shrink if it’s weak and can’t squeeze as hard. Your heart may enlarge, or dilate, to compensate for being unable to pump out the normal amount of blood. And it could enlarge to the point that it fails to function normally. Each day, the average heart beats (expands and contracts) 100,000 times and pumps about 2,000 gallons of blood. According to the Mayo Clinic, heart disease is the number one killer of men and women—worldwide! In the U.S., heart disease is responsible for nearly 40 percent of all deaths; that’s more than all forms of cancer combined. To stay heart healthy, the American Heart Association recommends getting 30 minutes of exercise on most days of the week—even simple exercise like a brisk walk or gardening can contribute to heart health.

True: Disuse atrophy can be reversed. Unless it’s extremely severe, disuse atrophy can be reversed. There are two types of muscle atrophy: disuse atrophy and neurogenic atrophy (neurogenic atrophy is the most severe type of muscle atrophy, occurring when there is an injury to or a disease of a nerve; ALS or Lou Gehrig’s disease and polio are examples of diseases affecting the nerves that control muscles). Disuse atrophy results from lack of exercise (hmmm . . . Push Play, anyone?)—it can be reversed with vigorous exercise or better nutrition. Those vulnerable to this type of muscle atrophy include people with sedentary jobs, medical conditions that restrict movement, or decreased activity levels.

True: Strabismus is an eye muscle condition in which one or both eyes may turn in, out, up, or down. More commonly known as cross-eye or walleye, eyes may turn in (esotropia), out (exotropia), up (hypertropia), or down (hypotropia). Strabismus is caused by a weak eye muscle or a weak signal from the nerve that controls the eye muscle. Other causes of strabismus include bleeding in the brain, brain tumors, nervous system disorders, diabetes, high blood pressure, myasthenia gravis, thyroid disease, and severe vision loss.

False: Chewing is performed by the coordinated function of 15 muscles. You use eight muscles, four on each side of your head, to enjoy those delicious and healthy (right?!) meals. The four muscles are the masseter, lateral pterygoid, medial pterygoid, and temporalis. Based on its weight, the masseter muscle is the strongest muscle in the human body. Together with the temporalis and a few other smaller muscles, most people can generate at least 150 pounds of force between their teeth. Ouch! Sorry, Bruxism sufferers—the masseter is an accomplice in your teeth grinding.

Ok, it’s not summertime or vacation without a nice, sweet, cold, tasty alcoholic or non-alcoholic cocktail. I personally think that margaritas are a year-round drink. This article by Beachbody’s Stephanie Saunders is a great way to make those tasty beverages without the guilt….well, without the guilt of gaining weight. Everything else you might feel guilty about is all yours.

6 Great Summer Cocktails
(How to enjoy the party without looking like a flotation device)
By Stephanie Saunders

Why do we spend all year long doing P90X® or Slim in 6® to look good on the beach, only to sabotage ourselves with summer cocktails? The answer is that’s it’s fun and social, and it even makes us feel a little bit better about being scantily clad.

Thanks to the dozens of different diet crazes, we are all abundantly aware of carbs, protein, and fat, and we all have different opinions on which is the most evil. But we forget that alcohol has calories too, specifically 7 calories per gram—more than carbs or protein and almost as much as fat. What does this mean for you? It means that it’s a challenge to burn off alcohol, especially when it’s mixed with yummy sugary ingredients.

The most obvious solution is abstinence, but what fun would that be? Since we cannot remove the alcohol from the recipe, let’s remove the excess calories from some popular summer drinks. Here are six summer cocktails and recipes to make them waist friendly.

Margarita. The enemy in the margarita is the margarita mix. There are “light” versions out there, but the taste is less than extraordinary. Here is another option that will cut your calories in half without sacrificing flavor.

Ingredients:

• 3 oz. light limeade (either the Minute Maid® version or your own, made with limes, water, and a sugar substitute)

• Lime juice (one lime)

• 2 oz. tequila

• 1.5 oz. triple sec

• Ice

• Salt to taste

Either pour over ice or blend with ice. Add salt to taste. Sip while pretending you are on a beach in Mexico, and you look amazing in your swimsuit.
Calories before: 435
Calories now: 180

Cosmopolitan. The sneaky trickster here is regular cranberry juice, which should be called sugar with cranberry flavoring. This light version uses only one type of alcohol, which drastically cuts your calorie count.

Ingredients:

• 3 oz. light cranberry juice drink

• 1 oz. raspberry vodka

• Squeeze of lime

• Lime twist, as garnish

Shake together with ice. Strain ice cubes and pour into fancy fluted glass. Look incredibly trendy and thin at the same time.
Calories before: 413
Calories now: 98

Tipsy Arnold Palmer. Sweetened bottled versions of lemonade and iced tea can be pretty loaded with sugar. However, if we brew our own iced tea and squeeze our own lemons, with a bit of sugar substitute and 2 ounces of vodka, we can make a really tasty cocktail that doesn’t have so many calories. Or, the light Minute Maid version and some diet iced tea will work for the domestically challenged.

Ingredients:

• 3 oz. light lemonade (or juice of one lemon plus 3 oz. water and sugar substitute)

• 3 oz. diet iced tea (or 2 teabags steeped in 3 oz. water)

• 2 oz. vodka

• Sprig of mint (optional)

• Ice

Pour over ice. Stir. Enjoy. Just don’t try to play golf after two of these.
Calories before: 156
Calories now: 71

Strawberry daiquiri. Nothing says vacation like a drink that a little umbrella will stand up in. Sugar, yet again, is the culprit. Try this version for a vacation flashback that will be reminiscent of the good times, and not how you ordered seconds of dessert.

Ingredients:

• 1/2 cup sliced strawberries

• 1 Tbsp. lime juice

• 1.5 oz. light rum

• Sweetener to taste (depends on how sweet the strawberries are)

• Ice

Throw it all in a blender, and let the good times begin. Please don’t consume so many that you try to drink the umbrella.
Calories before: 299
Calories now: 118

Piña colada. Done correctly, it is the taste of summer. If not made well, a piña colada will taste like someone served you suntan lotion in a glass. This recipe uses actual fruit and skim milk to replace the sugar and cream.

Ingredients:

• 7 oz. canned chunk pineapple, including juice

• 2 packets artificial sweetener

• 1 tsp. imitation coconut extract

• 1 cup skim milk

• 1 cup ice cubes

Blend well, garnish with a small plastic monkey, and mentally escape to the Caribbean.
Calories before: 297
Calories now: 146

White wine/light beer/champagne. These all seem fairly obvious and don’t require recipes, but they’re worth mentioning. White wine has about 100 calories in a 4-ounce serving. And it’s rather refreshing on a summer day, especially if you add a blast of club soda to make it into a spritzer. Beer comes in very light versions now, and some contain fewer than 70 calories. Champagne is not only fantastic with brunch, it also is around 100 calories per serving. With all of these, just be sure to measure your amounts so you don’t end up with a splitting headache the next morning.
And there you have it. A handle on your summer cocktails, without adding to your love handles. Now get out that swimsuit and let summer be the party it was meant to be!