Yup, this is no joke!! After not working out (except yesterday) for 4 weeks and not running since a month and a half ago I lowered my 5K time by 15 seconds!!
Category Archives: BeachBody
Has to deal with BeachBody.
Beachbody’s Ultimate Reset
So when I started this 21 days ago I was a little skeptical that I would lose much weight and I was afraid that I would lose muscle but now that the 21 days are completed I have been suprised!!
With no intense workouts and no meats I have lost 11 lbs and as you can see in the picture below the results speak for themself!!
Last Session of Yoga
With only 4 days left of me doing P90X2 brings the last session of yoga. So of course I filmed myself to show everyone that I truely do my yoga.
Shaun T’s Month Chat
P90X and what to expect
Going through two full rounds of P90X there are three steps that have helped me and many others on my team. There are three items that you need to be successful and believe it or not the working out is many times is the easiest!!
They are:
- Workouts – These need to be challenging wether it is walking around the block or P90X.
- Nutrition – The fact is, if you are putting in more calories in your body then you are burning you will put weight on.
- Motivation – The hardest of the three in my opinion. If you don’t have a goal and a reason for doing something, the chances of it happening is probably not going to happen.
1) P90X Workouts.
These workouts are hard so the most important thing is to Keep Pushing Play!!!
Phase 1 (Week 1-3)
- Day 1 – Chest & Back with Ab Ripper X (ARX) – Resistance
- Day 2 – Plyometrics – Cardio
- Day 3 – Shoulders & Arms with ARX – Resistance
- Day 4 – Yoga X
- Day 5 – Legs & Back with ARX – Resistance
- Day 6 – Kenpo X – Cardio
- Day 7 – X Stretch
The first week that I did P90X I pushed myself really hard. I started on a Monday so my rest/stretch day would land on a Sunday. So day two I was sore but I had committed to doing the program and pushed forward. So Wednesday my arms were feeling better but still hurt and my legs and butt were sore. Day four I had something that the group I was working with refered to as ShampooX. My triceps were so sore it was hard to shampoo my hair. The yoga helped a lot on day 4, but when I woke up on day 5 I wasn’t sure how I was going to be able to the workout. But I pushed play and to my delight it used a whole different set of muscles. Day 6 I felt like there wasn’t a muscle in my body that didn’t hurt. Again I pushed play and KenpoX helped stretch my muscles out.
Week 2 was much better than week one though I was still quite sore and week 3 I felt like I was function normally.
Week 4 – Recovery week. Don’t be fooled by the name it is tough but there is no resistance workouts. The cardio will push you but this is when the body is building from the resistance workouts.
Phase 2 (weeks 5 -7)
- Day 1 – Chest, Shoulders & Triceps with ARX
- Day 2 – Plyometrics
- Day 3 – Back & Biceps with ARX
- Day 4 – Yoga X
- Day 5 – Legs & Back with ARX
- Day 6 – Kenpo X
- Day 7 – X Stretch
I personally like Phase 2 more than Phase 1 but they are fairly similar to each other. After those three weeks you repeat the recovery week.
Phase 3 is one week of Phase 1 then one week of Phase 2, back to Phase 1 for a week and finally a week of Phase 2 followed by a recovery week and you are done!!
There are going to be days that you don’t feel like doing it but if you do it every day and watch your nutrition you will see results!!!
Do your best and forget the rest… Do get frustrated that you cannot stay up with the people on the disk. I have finished two rounds of P90X a round of INSANITY, and am finishing up a round of P90X2 and I cannot keep up and I consider myself in excellent shape, don’t expect too much of yourself. That doesn’t mean that you shouldn’t push yourself, just remember to “BRING IT!”
How do you bring it?
Follow the workout plan, this program has gone through a lot of testing to make sure that it hits on all areas of the body and while it is up to you if you need to change the workouts it is highly recommend that you follow the work layout.
Track your numbers and work to increase those numbers use the following link to print out the worksheet to track. Also it is highly recommend that you use a HRM (Heart Rate Monitor) to calculate you calories burned.
http://www.teambeachbody.com/get-fit/fitness-tools/workout-sheets
Recommend Equipment:
- · Bands or weights
- · Pull-up bar
- · Yoga Mat
- · HRM (Heart Rate Monitor)
- · Recovery Drink
2) Nutrition.
This is a very difficult part of the program. Someone said that they felt like this was a moving target and that is because it is! Are bodies change as we get older as they also change as we get healthier.
I highly recommend calorie counting using a site like myfitnesspal.com (they also have a phone apps for iPhone, Android, and Blackberry), this site allows you to track not only your calories but also you protein/carb/fat ratio.
I like this for two reasons one because you see exactly what you are eating and second you don’t have to guess if you ate good for the day. I don’t plan to count my calories forever and at some point I know that I will be somewhere that I won’t have the wonderful phone app to look up how many calories something has so I need to learn how to generalize what food has calorie wise.
I personally think that myfitnesspal.com site does a good job with figuring out the correct calories and it allows you to change the protein/carb/fat recommend ratios. I personally recommend that you use the P90X2 ratios as they have been updated from the original P90X ratios.
Food Ratios
- Phase 1 50% Protein, 25% Carbs, 25% Fat
- Phase 2 40% Carbs, 30% Protein, 30% Fat
- Phase 3 50% Carbs, 25% Protein, 25% Fat
So how many calories should I be eating?
This is something that you will have to play with as everyone is different but I would start off going to myfitnesspal.com run through their wizard for a calorie amount and see how you feel (It looks like you should be around 1750 net calories). It will be up to you if you need to eat more as all the guides and sites are generalized to fit everyone needs and not a specific persons needs. I try to go off a couple of items to determine if I need more food, and those are energy and mood. If I notice that I am more irritable or I feel like I just can’t get going, those are another sign that I need to increase my calorie intake. This is another place where you will start learning to listen to you body.
If you are looking for a formula I use the Basal Metabolic Rate formula which can be found here: http://www.ehow.com/how_5503597_calculate-needed-maintain-current-weight.html
3) Motivation
First sign up for Team Beachbody here: http://beachbodycoach.com/coachgshort . Schedule and log your workout every day for a chance to win $500!!! That is huge motivation right there!!!
80% of people who start P90X will quit within the first 30 days. So how do you get past those first 30 days? Commit and become part of the group.
I run a thread on teambeachbody.com and I challenge you to come to the board everyday and if nothing else post that you did a workout and what you did. I would highly recommend that you post questions, concerns, complaints, and accomplishments. People will respond to each of these and be motivated by these and in turn you will become part of the group and be motivated to stay with the group.
Current Thread: http://www.teambeachbody.com/connect/message-boards/-/message_boards/message/151661872
Take measurements and pictures. These pictures are for you and you don’t have to share them but I can tell you that there have been so many people who have finished their 90 days and have been saddened that they didn’t have their pictures. Follow this video to take measurements and pictures.
http://www.teambeachbody.com/showcase/-/bcp/85185579001/96438?referringRepId=96438
I know that this is a ton of information so please either post or send me a personal message and I know that you will be able to get through these 90 day!!!
Tony Horton LIVE video chat 4/9/2012
5 Ways to Break through Dreaded Weight Loss Plateaus
By Justine Holberg
You’re tracking calories, working out each day, then bam! For a week or two, the scale refuses to budge…and you realize you’ve hit a dreaded weight loss plateau. Now what? Even though it’s completely normal to hit a snag in your fitness journey, a perceived setback like this can send even the most dedicated dieter off course, away from healthy eating and toward cookies, cake, and pizza. But you can be strong and start getting back on the weight-loss track again. Try at least one of the following techniques, and there’s a good chance you’ll burst through your plateau in no time. Here are five important things to know about hydration and exercise:
1. Zigzag your daily calorie intake. In theory, you’ve got to eat less to lose more, but this isn’t always the case. Sometimes you just have to shake things up. Here’s one way to do it: If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. The idea is to keep your metabolism guessing. There’s no magic number that works for everyone, so you’ll have to experiment until you find the right calorie levels for you. According to Beachbody Director of Results Steve Edwards, what happens when you zigzag is that you force your body to choose how many calories it needs to recover from the rigors of your exercise program. “Most people who hit a plateau are undereating. If you are indeed undereating, adding calories for a few days, then lowering them again, will help you force your body into a hormonal response that will not only help you break out of a plateau, but—as you learn to recognize the signals—will teach you how much food you should be eating.”
2. Switch up your exercise routine. If you do the same workout each day, eventually it can start to become less challenging, and (unfortunately) less effective. If you push yourself to new levels of strength or exhaustion, you’ll almost certainly see a shift. Here are some ways you can challenge your body:
- Swap your jog for a bike ride.
- Try weights with your cardio routine. (ChaLEAN Extreme® or RevAbs® can help you do this.)
- Add intervals of high intensity to really make you sweat. (INSANITY® is a great workout for this.)
- Drop to the floor for 10 push-ups right now!
The idea is to try something different. According to Edwards, “The better you get at something, the easier it becomes. That’s why we’re always telling you to add more weight as you get stronger, and to move faster and jump higher as our programs progress. But it’s also why all of our programs have phases of training. As your body adapts to stimulus, you need to change that stimulus in order to keep results happening.”
3. Eat some almonds. Almonds are a great snack, plus there’s some research that indicates that they can help you burn fat. That’s because they contain fiber and fatty acids—the good kind of fat that helps you lose weight. A study published in the International Journal of Obesity compared two groups of people who ate a 1,000-calorie-a-day diet. As part of their daily diet, one group ate 3 ounces of almonds every day. The other group ate a mix of complex carbs. What happened? The group that ate the almonds lost more weight. So next time you grab a snack, try a small handful of almonds, or as Edwards says, “Any nut, really. While almonds are one of the better nuts, all of them have a similar nutritional profile and make excellent snacks. That research probably would have turned out similarly if they’d used walnuts or filberts or whatever.”
4. Get more sleep. This may seem like the opposite of number 2, but the truth is is that you could be training too hard, which is about the quickest way to hit a weight loss plateau, because an over-trained body holds on to weight as if it were starving to death. There’s no better way to test this than to try and sleep more. The reason is that your body recovers much more quickly from exercise while it’s asleep, and if you’re burning the midnight oil while trying to do INSANITY, you could easily plateau from lack of recovery time. In a recent study at the University of Chicago Medical School, researchers found that during a period when study participants were deprived of sleep, they metabolized glucose less effectively. Additionally, they had higher levels of the hormone cortisol, which has been shown to impair memory, increase insulin resistance, and slow recovery in athletes. “There’s a good reason why five-time Tour de France winner Eddy Merckx said, ‘The Tour is won in bed,'” says Edwards. Your body’s recovery response during deep sleep is only rivaled by performance-enhancing drugs. When you’re on the borderline of overtraining, getting more sleep is the first thing anyone should try.”
5. Relax. Believe it or not, the one big thing besides diet and exercise that can cause you to plateau is stress. When you’re stressed, your body sends out higher levels of the hormone cortisol that, as stated in number 4, can encourage your body to hang on to fat. “Cortisol is actually a performance-enhancing hormone,” says Edwards. “But it’s gotten a bad rap because we’ve begun living our lives at too high a volume. Cortisol is released at times when the body is in an emergency state. It increases performance, but only over a short period of time. When cortisol is released and forced into action at regular intervals, it causes your body to wear down and switch to more drastic means of survival, like holding on to excess amounts of body fat. Your life shouldn’t feel like one big emergency. As a society, we need to learn to be more tranquilo, as the Spanish say.” We get stressed for many reasons, almost all of which are influenced by the society around us. One of the best ways to combat stress is to get some alone time to chill. If you’re the type who can’t let go, try some forced relaxation techniques, of which yoga seems to be one of the most effective. There’s something special about the mind/body interaction of yoga that forces a relaxed state even from the most stressed of us. If you feel you need a lot of help, dig into an intense course, like P90X Yoga X. For others, something lighter, like Yoga Booty Ballet® Pure and Simple Yoga, will do the trick. If you’re not into yoga, then consider at least adding some stretching into your schedule. Most of Beachbody’s programs have at least one stretching session. TurboFire® even has two!
Original Article:http://www.teambeachbody.com/get-fit/fitness-tip/-/ftip/140026045/all/0/75
Sugar Addiction Detox 101
Sugar Addiction Detox 101
Sugar, sweet sugar—a delightful minute on the tongue in exchange for what feels like a lifetime on the hips. But weight gain isn’t the only consequence of eating too much sugar. Ready for the not-so-sweet truth?
Overconsumption of processed sugar can contribute to a number of conditions, including tooth decay, type 2 diabetes, hormonal imbalances, overgrowth of candida yeast, chronic fatigue, more severe PMS symptoms, anxiety—and yep, even wrinkles. On the other hand, if you start to cut sugar out of your diet, you can shed excess weight, increase your energy, improve your concentration, improve your moods, and possibly steer clear of diabetes. Ready to kick-start your sugar detox? To help you out, I’ll let you in on some reasons why we get addicted and how to read food labels for hidden sugars. I’ll also give you some tips on how to start your sugar detox so you’ll have a much better chance at living a long, vibrant, and disease-free life.
You’ve probably noticed that although sugar gives you an initial high (a rapid spike in your blood sugar), you crash several hours later, leaving you wanting more. It’s because sugar takes away more energy than it gives. Eventually, you find yourself exhausted, anxious, and moody. I know I’ve definitely experienced this crash too many times.
Is the sweet taste worth the unpleasant effects? Think gaining weight is the only negative effect of consuming too much sugar? Nancy Appleton, PhD, author of Lick the Sugar Habit, describes some surprising ways sugar intake can negatively affect your health:
- Suppresses the immune system’s defenses against bacterial infections
- Increases the risk of blood clots and strokes
- Contributes to hyperactivity, anxiety, depression, and difficulty concentrating
- Can lead to hypoglycemia, kidney damage, an elevation in harmful cholesterol, cardiovascular disease, and tooth decay
- Helps speed the aging process, including wrinkles and gray hair
The list goes on . . .
Ask yourself why you’re eating sugar before you put it in your mouth. Are you eating out of habit? Because of circumstance? For a special occasion? Because everyone else is? Watch yourself like a lab rat. Begin to face your truth by keeping a food journal. I like to jot down what drives me to eat sugar, when I crave it, where I eat it, why I want it, and how I get it. For example, do you pop up out of your desk chair in search of cupcakes the second you hear people at the office singing “Happy Birthday”? Journaling can be helpful preparation for stomping out your sugar habit by making you aware of why you’re eating it.
To begin eliminating sugar from your regular diet, simply cut out foods with sugar, white flour, and high fructose corn syrup—including cakes, cookies, pastries, and most desserts. It’s okay to have a dessert or sugary snack on occasion, but make sure it’s not your main dish. Although sugar is generally found in desserts, added sugar can also be found in your main and side dishes, and even sauces. Look closely at the labels of processed foods, cereals, and sauces—like ketchup, barbecue sauce, spaghetti sauce, peanut butter, and dressings. You can usually find nutritious alternatives with less sugar that taste just as good.
If you’re a Team Beachbody® Club member, you can get a personalized, balanced online meal plan to ensure that you’re getting the proper nutrition you need to meet your health goals. You can even use the food analyzer to search for the nutritional makeup of various foods, so you’ll know which ones are high in sugar and should be avoided.
Eliminate hidden sugar. As you begin to decode ingredient labels, it’s really important to know all the other words for sugar and sugar alcohols. Here’s a hint: Look for words that end in “-ose.”
- Agave nectar/syrup
- Cane juice crystals
- Cane sugar
- Caramel
- Corn syrup
- Corn syrup solids
- Carob syrup
- Dextrin
- Dextrose
- Fructose
- Fruit juice concentrate (apple, grape, or pear)
- Galactose
- Glucose
- High fructose corn syrup
- Honey
- Lactose
- Maltose
- Malt syrup
- Molasses
- Sorbitol
- Sucrose
Trick your taste buds. Using spices and herbs can trick your taste buds into thinking you’re eating something sinfully sweet. Try adding cinnamon, ginger, nutmeg, vanilla, or other sugar-free flavors and spices to your coffee, cereals, or other dishes and drinks that could use an extra kick.
Eat throughout the day. The best way to avoid impulse eating when you’re overly hungry is to eat several small meals, spaced throughout the day. This will keep your blood sugar more stable than eating the traditional two or three large meals spaced farther apart from one another. Schedule your meals around your body’s needs rather than around your to-do list if you can. You’ll find it much easier to stop eating once you’re full; to make smart food choices from a rational, calm place; and to maintain even moods and energy levels. Eating balanced meals is essential for getting real satisfaction from what you eat and leaving cravings behind. For most people, this means approximately 50 percent of your meal should be vegetables or fruit, and the rest should be split between protein (beans, meat, dairy, etc.), grains, and a bit of oil or other fat. However, everyone’s a little different, and you should experiment to find what works best for you.
High-fiber foods fill you up—yet they bring less fat to the table, says Barbara J. Rolls, PhD, the Guthrie Chair in Nutrition at Pennsylvania State and author of The Volumetrics Weight Control Plan. Plus, eating high-fiber foods allows you to eat a higher volume of food while ingesting fewer calories. It’s a concept called “energy density”—the number of calories in a specified amount of food, Rolls explains. Some examples of energy-dense foods are: apples (skin on) and bananas, avocados, flax meal, and kidney beans.
Original Article: http://www.teambeachbody.com/about/newsletters/-/nli/253#150954335
December 18th Newsletter
CoachGShort Weekly Newsletter December 18th
Making Your New Year’s Resolutions
I love a new year. It almost seems like we can start all over, finally become that wonderful, productive, healthy, happy person we’ve always wanted to be. The trouble is, the enthusiasm to make changes, especially with exercise and diet, tends to fade once we realize we can’t change everything overnight. If you want to make lasting changes, there are three things you can do to make your resolutions work all year long: Adjust your attitude, change your lifestyle and come up with a plan for success.
Adjust Your Attitude
If you have the wrong attitude about fitness, you’re already setting yourself up for failure. Most people look at exercise as:
- Punishment for bad eating
- An obligation
- Painful
- Time consuming
- Impossible to sustain over a long period of time
- Boring
If any of these sound familiar, how long do you think you’ll stick with your program? Nobody wants to do something painful, boring or obligatory. Before you throw yourself into weight loss, suss out your attitudes about exercise and figure out whether these attitudes are true or just lies you’ve been telling yourself for years. Then, try a different perspective and look at exercise as:
- A break from a stressful workday
- A way to boost energy and mood
- The only time you’ll have to yourself all day
- A chance to get totally physical and let your mind rest
- A chance to reward your body for working so hard
- A way to improve your quality of life immediately
And here are some more key points about exercise that you must understand:
- Willpower won’t work. Willpower is for short-term success. Long-term success requires planning, discipline and finding ways to motivate yourself every day.
- Motivation will not magically happen. What motivates youwill change from day to day. You have to recommit to your goals each day, tweak them to fit changes in your lifestyle and attitude and find new ways to motivate yourself over the course of your life.
- You will not always want to exercise and eat healthy. Even the most committed exerciser doesn’t always want to do it. Know that you will have to work on it every day.
- Diets don’t work. Stop wasting your time following someone else’s plan for you. Make your own plan based on realistic changes–if you can’t follow your chosen diet for the rest of your life, you’re wasting precious time.
Adjust Your Lifestyle
The facts about being overweight:
- You can’t be overweight unless your lifestyle is set up to encourage it.
- You can’t be overweight if you haven’t allowed yourself to eat too much.
- You can’t be overweight if you’ve made a daily schedule that doesn’t allow time for exercise.
Never forget that losing weight and maintaining that weight loss is a lifetime prospect. You will never stop working to maintain your fitness and weight. So, before you start that same old diet or exercise program, ask yourself this question: Can I sustain this diet for the long term? Is this exercise program something I can do every day?
Once you recognize the gravity of permanently losing weight, you’ll need to change your lifestyle to accommodate this goal.
- Figure out your bad habits. Keep a food/activity journal for an entire week. Do it without judgment or shame–you’re simply trying to figure out what you’re doing every day that may be hurting your weight loss goals.
- Replace those bad habits, one at a time, with different habits. Experts know that you can’t break bad habits without forming new ones. If you take away your daily Egg McMuffin and don’t replace it with something else you’ll drift right back into the old McDonald’s habit.
This may sound simplistic, and it is. Giving up something yummy for something healthy isn’t easy. You have to change your environment to make it impossible to have or even want that Egg McMuffin. Get started with these ideas:
- Decide what you’ll eat instead of fast food. Stock up on breakfast foods you like, keep meal replacement bars in the car or try healthy fruit shakes or smoothies.
- Eat before you get in the car so you won’t be starving and, therefore, tempted to hit the drive thru.
- Change your driving route to work so you don’t even pass by McDonald’s.
- Don’t carry cash in the car (even if you DO have the urge to indulge, you won’t be able to), write down your weight loss goal and tape it to your steering wheel or your glove compartment so, when you’re reaching for your wallet, you’re immediately reminded your goals.
Make a Plan
You’ve figured out how to change your bad eating habits by replacing them with good ones and you’ve learned to create an environment that doesn’t allow those bad habits to exist. Now, you need to make a plan for what you really want.
Set Your Goals
Write down specific goals you have (not just ‘I want to lose weight.’). List everything, for example:
- How much weight you want to lose. Make sure the amount of weight you want to lose is reasonable for your height and frame. This Ideal Weight Calculator will give you a starting point for setting your goals.
- A target date to reach your goals. Make sure you’ve given yourself a reasonable time to reach that goal – (a safe bet would be to lose a pound a week)
- Why you want to lose this weight (i.e., I want to look good in a bathing suit for summer)
- What you think will happen if you reach your goal
- How you’ll maintain your weight loss once you reach your goal (remember, it’s a lifetime thing–even when you reach your goal, you can’t quit!)
For more, check out Setting Realistic Fitness Goals or How to Set Weight Loss Goals to make sure you’re setting goals you can really reach.
Set Up Your Program
To set up a good routine, you’ll need to know the basics of a complete program. You’re program will involve cardio, strength training and stretching.
For help choosing a program contact me and we will find the right program for you! You can find my contact information at the bottom of the newletter or visit my site www.beachbodycoach.com/coachgshort to look at the different products that BeachBody has!
Ensure Your Success
Success involves using every resource you have to keep you going. Do whatever it takes to be consistent including:
- Enlist all family members to get involved. If everyone eats healthy, you won’t have to fight to avoid that bag of chips your spouse munches on every night
- Join a BeachBody Challenge
- Get a friend to exercise with you
- Take time every week to schedule your exercise routines
- Keep a workout bag packed so you don’t have to scramble for your gear
- Keep a fitness journal to track your workouts and progress
- Reward yourself often with massages, new clothes or a vacation
- Change your program every 6 weeks to avoid plateaus
- Re-visit your goals every three months and gauge your progress. If you’re not reaching your goals, maybe you should change them to something more accessible
The important thing to remember is that losing weight requires that you change your lifestyle. You have to change the way you think about exercise and eating, change the way you schedule your day and how you prioritize your tasks. It’s easy to lose a few pounds, but it’s hard to keep them off for good. Being prepared for what’s ahead is your first step in the right direction.
Using Meal Replacements For Weight Loss
Information & Research:
Do you find that losing weight is difficult because you are eating on the run with no time to shop, cook, or plan meals? Do you eat out or get take-out food a lot and then eat restaurant portions that may prevent you from losing weight and keeping it off? These are some of the reasons people who want to lose weight often consider using meal replacements.
What Is A Meal-Replacement?
A meal replacement is a portion-controlled, prepackaged meal, shake, drink or bar that contains approximately 100 to 200 calories and is used to replace an entire meal or snack to help you reduce your total calorie intake and thus lose weight. These include nutritionally fortified diet protein shakes, snack bars, and low-calorie meals.
The weight loss shakes and bars are usually low in fat and calories, with about 100 to 200 calories, 2 to 5 grams of fat, about 10 to 15 grams of protein, various vitamins and minerals, and up to 5 grams of fiber.
How Do Meal Replacements Work?
Meal replacements help people lose weight by providing a controlled amount of calories, protein, carbohydrates and fat in a prefixed portion. They simplify meal planning because they are convenient — easy to store, and requiring little preparation. They are also reasonably prices, usually costing less than the meal they replace.
Meal replacements reduce the number of decisions you have to make about what to eat and reduce your exposure to tempting foods that might result in overeating.
Many effective weight loss plans that use meal replacements recommend either using them in addition to eating 1 or 2 healthy “grocery” foods meals, or replacing 2 or 3 meals and several snacks per day to lose weight, and then replacing 1 meal per day to maintain weight.
Using a meal replacement instead of an entire meal or snack can help you to reduce your calorie and fat intake and your blood sugar levels. When you first start using meal replacements, you will likely notice an immediate reduction in your blood sugar levels because you will probably be consuming fewer calories and less carbohydrates than you would with your usual meal.
How Effective Are Meal Replacements?
Recent studies show that meal replacements have an important role to play in the diet of anyone who wants to lose excess body-fat and build healthy lean muscle.
A good example comes from a study published in the American Journal of Clinical Nutrition. Researchers from the University Hospital of Ulm in Germany assessed the effects of low-calorie diet combined with meal replacements on weight loss in a group of 100 obese patients.
Half of the group followed a self-selected diet of 1,200 to 1,500 calories per day, which included three meals and two snacks. The other half followed a similar self-directed diet except that they replaced two snacks and two of the three meals with meal replacements (shakes, soups or hot chocolate).
After three months, the people on the
self-selected diet lost an average of 2.9 lbs., while the people using meal
replacements lost an average of 15.6 lbs.
After the first three months, everyone was asked to replace one meal and one snack per day with a meal replacement. Over the next 24 months, original self-selected diet group lost an average of nine additional pounds, and the original meal replacement group lost an average of another seven more pounds. At the end of the study, the self- selected diet group had a 5.9 percent weight loss, whereas the original meal replacement group had an 11 percent weight loss.
Another study by researchers from the University of Nevada report similar results. Women using meal replacement supplements were able to maintain a far greater weight loss over the course of a year than those using other methods to control their weight.
For the full articles and more studies please click here: Using Meal Replacements For Weight Loss
I truly believe in this product! I recommend giving this product a try and with the Beach Body Bottom-of-the-Bag guarantee if you are not totally satisfied in the first 30 day you can return it for a full refund (less s&h). If you are interested in trying a sample please either message me on teambeachbody.com or send me an email at gshort@shortfam.com
Beach Body Coaching Team!!!
What are you doing to fight obesity?
Who else is looking to spread the word of health and ready to “END THE TREND”?
Contact me @ me@coachgshort.com for details on how you can spread the word, get in shape and help your finances!! Together we can end the trend!!
Success Story Of the week!!
Please contact with any questions.
Gregory Short – Independent BeachBody Coach
- Teambeachbody username: CoachGShort
- Email: me@coachgshort.com
- Twitter: http://www.twitter.com/gshort76
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- Blog: http://www.coachgshort.com
October 30th Newletter
CoachGShort Weekly Newsletter October 30th
BeachBody Challenge
I have always has the team thread that I am running which anyone can join weither you are doing P90X, Insanity, 10 minute trainer, or any other BeachBody workout.
![](<img class="aligncenter" title="TBB_blue" src="http://www.coachgshort.com/wp-content/uploads/2011/08/TBB_blue-300x34.jpg" alt="" width="300" height="34" />” target=”_blank”>TEAM THREAD</a></p>
<p>Through a new program with BeachBody I am going to be starting a smaller group of 5 people that I am going to work with on a more individual and personal level. We will create a facebook page and work through your program together. Watch this video about the Beachbody Challenge!!</p>
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Do you want to join? Do you have a friend that wants to get in shape with you? Email me right away as there are only 5 spots for this challenge!! Email me today at: me@coachgshort.com
We will be starting November 7th so don’t hesitate!!
Using Meal Replacements For Weight Loss
Information & Research:
Do you find that losing weight is difficult because you are eating on the run with no time to shop, cook, or plan meals? Do you eat out or get take-out food a lot and then eat restaurant portions that may prevent you from losing weight and keeping it off? These are some of the reasons people who want to lose weight often consider using meal replacements.
What Is A Meal-Replacement?
A meal replacement is a portion-controlled, prepackaged meal, shake, drink or bar that contains approximately 100 to 200 calories and is used to replace an entire meal or snack to help you reduce your total calorie intake and thus lose weight. These include nutritionally fortified diet protein shakes, snack bars, and low-calorie meals.
The weight loss shakes and bars are usually low in fat and calories, with about 100 to 200 calories, 2 to 5 grams of fat, about 10 to 15 grams of protein, various vitamins and minerals, and up to 5 grams of fiber.
How Do Meal Replacements Work?
Meal replacements help people lose weight by providing a controlled amount of calories, protein, carbohydrates and fat in a prefixed portion. They simplify meal planning because they are convenient — easy to store, and requiring little preparation. They are also reasonably prices, usually costing less than the meal they replace.
Meal replacements reduce the number of decisions you have to make about what to eat and reduce your exposure to tempting foods that might result in overeating.
Many effective weight loss plans that use meal replacements recommend either using them in addition to eating 1 or 2 healthy “grocery” foods meals, or replacing 2 or 3 meals and several snacks per day to lose weight, and then replacing 1 meal per day to maintain weight.
Using a meal replacement instead of an entire meal or snack can help you to reduce your calorie and fat intake and your blood sugar levels. When you first start using meal replacements, you will likely notice an immediate reduction in your blood sugar levels because you will probably be consuming fewer calories and less carbohydrates than you would with your usual meal.
How Effective Are Meal Replacements?
Recent studies show that meal replacements have an important role to play in the diet of anyone who wants to lose excess body-fat and build healthy lean muscle.
A good example comes from a study published in the American Journal of Clinical Nutrition. Researchers from the University Hospital of Ulm in Germany assessed the effects of low-calorie diet combined with meal replacements on weight loss in a group of 100 obese patients.
Half of the group followed a self-selected diet of 1,200 to 1,500 calories per day, which included three meals and two snacks. The other half followed a similar self-directed diet except that they replaced two snacks and two of the three meals with meal replacements (shakes, soups or hot chocolate).
After three months, the people on the
self-selected diet lost an average of 2.9 lbs., while the people using meal
replacements lost an average of 15.6 lbs.
After the first three months, everyone was asked to replace one meal and one snack per day with a meal replacement. Over the next 24 months, original self-selected diet group lost an average of nine additional pounds, and the original meal replacement group lost an average of another seven more pounds. At the end of the study, the self- selected diet group had a 5.9 percent weight loss, whereas the original meal replacement group had an 11 percent weight loss.
Another study by researchers from the University of Nevada report similar results. Women using meal replacement supplements were able to maintain a far greater weight loss over the course of a year than those using other methods to control their weight.
For the full articles and more studies please click here: Using Meal Replacements For Weight Loss
I truly believe in this product! I recommend giving this product a try and with the Beach Body Bottom-of-the-Bag guarantee if you are not totally satisfied in the first 30 day you can return it for a full refund (less s&h). If you are interested in trying a sample please either message me on teambeachbody.com or send me an email at gshort@shortfam.com
Beach Body Coaching Team!!!
I would like to welcome Phil F. (CoachPhilF) and Harold M. (CoachHaroldM) to team engage. They have decide to join my personal team to pick up the fight against Obesisty!! That make a full dozen people on my personal team of a group of 60 on Team Engage!!
What are you doing to fight obesity?
Who else is looking to spread the word of health and ready to “END THE TREND”?
Contact me @ me@coachgshort.com for details on how you can spread the word, get in shape and help your finances!! Together we can end the trend!!
Success Story Of the week!!
Please contact with any questions.
Gregory Short – Independent BeachBody Coach
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