body4beach.com

I sat down & watched this workout to get familiar with it before I actually attempted it. I got tired just WATCHING! Jillian is amazing, as always! This workout is her best, and hardest, to date.

I did it for the first time yesterday…and I am SORE today! I’m in better shape than the average woman my age (45). This winter, I’m doing 2-a-day training sessions: working out with Jillian’s various DVDs @ 4am before work, then running either at lunchtime on the treadmill in the gym at work or after I get home in the evening around my neighborhood. I also do a long run on the weekend. I’ve run 20+ races in the past 3 years, including 7 half marathons and 1 full marathon. I’m not an elite runner, by any means; I’m more of a middle-of-the-pack runner, but my point is that I work out all the time, I’m in really good shape, but this workout KICKED MY BUTT! I had to do the ‘beginner version’ of a lot of the exercises, though the girl doing the beginner modifications wasn’t using a handweight. I did.

Oh, and don’t be fooled just because it’s called ’6 week 6-pack.’ You won’t be laying on the floor doing crunches the whole time. As always, Jillian keeps it aerobic, working multiple muscle groups simultaneously. Your biceps, triceps, shoulders, chest, and back are going to feel the burn too because a lot of the exercises are done in plank, or some variation of plank.

I HIGHLY recommend this workout! Absolutely LOVE it! Yes, I’m sore from doing it yesterday…and yes, I’m doing it again tomorrow!

If you’re a fan of Jillian’s style, you will NOT be disappointed! Pick it up here

For most people the hardest part of exercising is just getting started. Hectic schedules and lack of time certainly contribute to the excuses. But for many people, lack of basic workout knowledge intimidates them and prevents them from even getting started. And that’s why you need good exercise advice.

It’s easy to understand why some feel overwhelmed about beginning a new fitness routine – there’s a lot of conflicting advice. Virtually every day the media is bombarding the public with the latest “diet research” often times contradicting what may have been reported just weeks earlier. And infomercials swear that 20 minutes of this exercise or 15 minutes of that exercise is all that is required to look like a Hollywood star.

With so much advice and information (and misinformation), it can be hard to decipher what fitness regimen will really deliver results. But truthfully, it’s not difficult at all to determine what workout will provide health benefits.

An easy way to get started is utilizing the F.I.T.T. principle. This acronym stands for Frequency, Intensity, Time and Type. It’s good fitness advice.

Frequency: As you might expect, this refers to how often you will exercise. After any form of exercise is performed your body completes a process of rebuilding and repairing. So, determining the frequency of exercise is important in order to find a balance that provides just enough stress for the body to adapt and also allows enough rest time for healing.

Intensity: Defined as the amount of effort or work that must be invested in a specific exercise workout. This too requires a good balance to ensure that the intensity is hard enough to overload the body but not so difficult that it results in overtraining, injury or burnout.

Time: Again, this is rather self-explanatory. Time is simply how long each individual session should last. This will vary based on the intensity and type.

Type: What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both? And, what specific exercises will you perform.

Now you know the F.I.T.T. principle so planning a workout program and getting started should be a breeze. The ACSM (American College of Sport Medicine) has F.I.T.T. guidelines both for cardiovascular work and strength training. For cardiovascular benefits, they recommend exercising for a frequency of 3-5 times per week, at an intensity equal to 60-85 percent of your maximum heart rate for a time of 20-60 minutes. For strength straining they recommend working out a minimum of two times per week at an intensity that is equal to 70-85 percent of your one rep maximum (maximum weight you can use for one rep) for 8-10 reps and 1-3 sets.

Planning a new fitness routine by breaking it into the four F.I.T.T. principle pieces allows you to quickly create a workout plan that will truly provide you with results.

For beginner exercisers choosing the Type of exercise may be the best place to start mapping out your routine. After all, if you have the perfect frequency, intensity and time but hate the actual exercise then you’ll never do it. So, start with something you like. This may be walking, biking, swimming or something else.

Next determine the Frequency. Consider how much time each week you truly will devote to this workout. Be realistic. There’s no purpose in setting expectations so high that you likely will fail. Remember, the ACSM guidelines are 3-5 times per week, so a good start would be three days.

If you are very limited in your schedule then determining your Time would be the appropriate next step. Otherwise, choose your Intensity level, which will help determine how long your workout session should be. For example, a higher intensity will typically provide more benefit (such as burning more calories in a shorter amount of time). So, choosing to jog may require only 30 minutes of commitment versus walking which may require 45-60 minutes.

Here’s a quick example of both a cardiovascular and resistance workout program that utilizes the F.I.T.T. principle. Walk (Type) at 4 MPH (Intensity) for 45 minutes (Time) four times per week (Frequency). Perform exercises with dumbbells (Type) at 70% of your maximum 1 rep strength (Intensity) for 8-12 reps (Time) 3 times per week (Frequency).

That’s all there is to it. Now get out there and get FITT!

There’s been a lot of buzz recently about Interval Training. So, you may be wondering what Interval Training really is and, more importantly, why you should incorporate it in your fitness workouts. Well, if you want a workout that can help propel you to the next fitness level, burn more calories, increase your speed, improve your power and more, then it’s time to learn more about this effective technique called Interval Training.

A simple definition of Interval Training is: short, high-intensity exercise periods alternated with periods of rest. These higher and lower intensity periods are repeated several times to form a complete workout. Here’s a basic example: walk for 5 minutes at 3.5 MPH, walk for 1 minute at 4.2 MPH and then repeat this sequence several times.

Most people spend their workout time only performing continuous training exercises. These are exercises where the intensity level is basically constant throughout. An example of this is walking at 3.5 MPH, at 0% incline for 30 minutes.

Continuous training is very effective and should not be eliminated from your weekly workouts. However, it’s recommended that you include both Interval Training and continuous training sessions as part of your fitness regimen.

Why should you include Interval Training? As previously mentioned, there are many benefits to this type of training and execution is relatively simple. Interval Training can help you improve cardiovascular fitness, increase speed, improve overall aerobic power, burn more calories, break-through a plateau, increase workout duration, reach new exercise levels, expand your workout options and increase your workout threshold – just to name a few.

Plus, this the interval training method has useful applications for beginners, intermediate exercisers and even conditioned athletes. There are two basic types of Interval Training. For the majority of exercisers (novices and intermediate) Fitness Interval Training methods are recommended. Athletes can choose a more advanced technique known as Performance Interval Training.

The Fitness training method utilizes periodic increases in intensity. Typically the higher-intensity levels range from 2-5 minutes in duration and are followed by lower-intensity periods that also range from 2-5 minutes. And, a critical element in Fitness Interval Training is determining the appropriate level for the higher-intensity periods. This level should not exceed the anaerobic threshold (which is usually reached below 85% heart rate reserve).

On the flip side, the Performance training technique involves periods of near maximal or even maximal intensity (e.g. >85% heart rate reserve – even reaching 100%). The higher-intensity levels can range from 2-15 minutes in duration and are followed by lower-intensity periods that also can range from 2-15 minutes in duration.

Don’t let the two types of training and their ranges confuse you. Incorporating Interval Training methods into your exercise routine is actually quite easy. Since the majority of exercisers fall into either the beginner or intermediate category, we’ll focus on getting started with those techniques.

To begin, choose the type of exercise: walking, jogging, swimming, biking, etc. Next determine your lower-intensity level. This is usually somewhere between 50-65% target heart rate. This will be your baseline, lower-level intensity. Then simply increase the intensity-level up to where you feel like you are working hard to very hard, but avoid reaching a level over 85% target heart rate. If monitoring your heart is not feasible, instead use the RPE scale where 1 is basically at rest and 10 is working extremely hard. For example, if you find that when you are exercising at a comfortable level you rank a 5, then bump up to a 7 for the higher-intensity intervals.

You may choose to systematically raise and lower your intensity (e.g. 2 minutes lower intensity followed by 1 minute higher intensity and repeat) or you can alternate more randomly by raising and lowering the level at your discretion. To increase your intensity, you may choose to change the speed, incline, or some other variable.

Interval Training can be especially helpful in situations where you are trying a new form of exercise. For example, this can be very beneficial when first learning to jog. If you attempt to jog continuously without building up to it, you will probably fatigue quickly and even give up. However, if you begin with intervals of walking interspersed with jogging periods, the workout will be much more enjoyable and effective. Also, you will be more likely to stick with the program and achieve the end result – continuous jogging.

Now that you know the benefits of Interval Training and the basic techniques for it, why not give it a try for yourself? Not only will it provide health benefits and improved fitness levels but it is also a great way to avoid workout boredom. Plus, with Interval Training workouts often are more enjoyable, go by quicker, and improvement results come faster. So why not try spicing up a stale, run-of-the-mill workout with Interval options? You may even find yourself excelling in an activity you were skeptical of even trying.

Spring is just around the corner. Flowers will be blooming, jackets will be put away and chances are that you’re beginning to panic about putting on a swimsuit again. Hold on. Don’t pack your bags for the North Pole just yet. You can get a body makeover in six weeks or less.

If you work hard and set your mind to it, you can make big transformations to your body in time for summer fun. Don’t worry, while these changes will require dedication and work no crash dieting or excessive workouts are required.

Read on to learn more about both small and large changes you can start making TODAY to get your body in swimsuit shape.

1) Get on the ball. If you don’t already have one, purchase an inexpensive fitness ball. Use it to perform abdominal and leg toning exercises 5 days per week. Do 5-10 minutes in the morning and 5-10 minutes in the evening. There are hundreds of exercises you can do on a ball from beginner to advanced levels so the variety will keep boredom at bay and ensure you keep your body challenged.

2) Add resistance training to your weekly workout. If you aren’t currently doing a regular strength training workout then start today. Aim for a minimum of two sessions per week. Each session should work all of your major muscle groups with 2-3 sets per exercise of 8-12 reps using a resistance that fatigues your muscle by the final rep. Start with your larger muscles and then do exercises to target the smaller muscles as well.

In addition to the attractive physical appearance strength training provides, it also helps speed up weight loss. Even when muscles are not actively being used, they need fuel to function. So, the more muscle you have the more fuel that is needed and therefore the more calories you burn.

3) Change up your strength training. If you are currently including resistance training in your weekly routine then try to change it up considerably. It’s important to alter your workouts every few weeks. The change helps ensure your body stays challenged, that you are regularly recruiting multiple muscle fibers and ultimately that you make progress and see improvements.

4) Add intervals to your cardio workouts. Strive for three 30-minute interval training sessions each week. Interval training is short, high-intensity exercise periods alternated with periods of rest. It is one of the most effective ways to burn calories. These higher and lower intensity periods are repeated several times to form a complete workout. By exercising harder for short periods of time and then allowing yourself recovery time, you can push yourself harder.

5) Evaluate your eating habits. Even small changes can surprisingly reduce your calories significantly. For example, eliminate or at least limit your soft drink consumption. If you drink one can per day that’s about 1050 calories per week you could eliminate. That’s almost a whole days worth of calories abolished just by substituting no calorie drinks in place of pop.

6) Find ways to fit even more physical activity in to your daily routine in addition to your exercise routines. Don’t underestimate the power of very small changes. Just get off your feet as much as you can. Put away the remotes and channel surf manually, march in place during your favorite show, stand instead of sit whenever possible during your normal daily activities, etc.

7) Maximize your efforts with cross training. Cross-training is a type of exercise regimen that combines strength work, aerobic work, and stretching. With this method you use different muscles each day, which means you’ll be able to work out at an intense level without overstraining your body. So try alternating the interval training days with strength training days for a cross training approach.

If you incorporate all of these recommendations, you can be ready for the beach and feeling confident in no time. But don’t stop when you’ve reached your goal. These recommendations are appropriate for long term success and should be incorporated into your lifestyle permanently to maintain good health and fitness.

You’ve tried virtually every “diet” you can think of and still haven’t lost weight. Or, perhaps you’ve lost weight only to quickly gain it back. You feel like you are in a never-ending battle that you just can’t win. Does this sound familiar? Stop beating yourself over the head in frustration!

More than likely you just aren’t armed with the right information to help you be successful in reaching your weight loss goals. There are so many diet misnomers floating about that it’s easy to feel like your drowning. The first step toward success is distinguishing fact from myth and using the power of knowledge.

To help you get started on the path to permanent weight loss and healthy living, read below to learn what’s true and what’s false in the world of diet and fitness. Take the quiz below to test your knowledge and you’ll learn what it really takes to beat the scale. Read each question and answer true or false. Then read below to find out whether or not you guessed right.

1. Skipping Meals Is a Good Idea
2. You Can Spot Reduce Certain Parts of Your Body
3. Eating Late At Night Makes You Fat
4. If Something Is Fat Free, You Can Eat As Much As You Want
5. Eating Less Than 1200 Calories Will Accelerate Weight Loss
6. Salads Are Always A Great Eating Out Choice
7. You Can Lose and Maintain Weight Without Exercise
8. If You Only Lose One Pound A Week You Need A New Diet
9. You Shouldn’t Exercise Every Day
10. You Should Wait To Strength Train Until You’ve Lost Weight

1. False. The idea behind this myth is that you’ll consume fewer calories in the entire day. The reality is that you probably will consume at least the same amount, if not more. Skipping a meal lowers your blood sugar. Low blood sugar usually makes you very hungry. In return you end up eating quickly and probably making poor food choices when those hunger pains come a knocking. Eating several small meals per day helps you stabilize blood sugars and control your appetite.

2. False. If you slave over 200 sit ups a day, it still isn’t going to get rid of your spare tire. Fat is lost evenly throughout the body. You can’t focus on one body part and only work it in an attempt to reduce that fatty area. To help a trouble spot you must focus on overall fitness – aerobic workouts, strength training, good nutrition and more. That’s the only way to reduce extra fat.

3. False. Your body doesn’t determine your weight based on WHEN you eat. It just cares how much you eat. What’s important is determining how many calories are coming in versus how many are going out. You need to find the right balance based on how much your eating and exercising. If you take in more calories than you burn, then the extras will be stored as fat. That’s true whether you eat at night or not.

4. False. For the most part, a calorie is a calorie is a calorie. Sure, it is a little more complex than that but just keep in mind that for every extra 3,500 calories that you take in and don’t burn off, you will gain a pound. Does it matter if all of those 3,500 calories are fat-free? No! Your body just cares that the extra calories were consumed. Plus, fat makes you feel full. If you don’t eat enough of it, you may find yourself constantly hungry and you may end up consuming more calories than if you had eaten something with fat in it to begin with.

5. False. In fact, it may have the opposite effect. Too few calories per day causes your body to adapt to a minimal amount of food, and slows down your metabolic rate. The body may think it’s “starving” and actually hold onto every bit of food to ensure survival. Then, when you begin to eat normally, your calorie needs are reduced and you end up gaining more weight even though you are consuming less food.

6. False. Sometimes you’d be better of eating a burger than a salad. Many restaurant salads are dripping in high calorie, high fat dressings. Plus, they often add fatty toppings like croutons and bacon bits. If you are going to choose a salad, be sure the dressing and extras don’t sabotage your calorie counting.

7. True. When it comes right down to it, weight loss is about the difference between intake and output. As long as you are burning more calories then you are consuming, then you should be able to lose weight. So, exercise isn’t a necessity but it certainly is the best approach. Study after study has proven that groups that both maintain an appropriate calorie intake and also exercise have better weight loss successes and are better at keeping it off. Plus, exercising provides SO many health benefits it would be crazy not to include it as part of a healthy lifestyle.

8. False. Losing 1-2 pounds per week is actually an excellent weight loss rate. If you lose more than that, then it’s very likely that it won’t be permanent. You’ll just end up gaining it back. When you lose at rapid paces, typically you end up losing water weight and lean mass. You want to lose fat. So, even though the scale may show less, you won’t be as healthy and won’t look as good.

9. True. It’s not necessary to exercise every single day of the week. Sure, it’s great if you can get some type of physical activity in on a daily basis. But, it also is important to give your body rest time to recover and improve. For example, you don’t want to lift weights every day working the same muscles. They need time to rest. And, intense cardio workouts daily can wear you down. Resting one day a week can actually help you.

10. False. Strength training is an essential part of good fitness. Virtually everyone should include some type of strength training in their weekly workouts regardless of whether they are wanting to lose weight, just maintain it, or build muscle. And, muscle actually helps your metabolism (e.g. helps you burn calories), so you should do it as part of a weight loss program.

If you want to pack on the muscle and buff up, then try the Power 90. The Power 90 is a revolutionary training system that will transform your body. If you follow the simple diet guidelines and take on one quick workout a day, then you will see real and lasting results in the mirror FAST! The complete body-shaping circuit workout only takes about 35 minutes to complete. You can lose up to 40 pounds of fat, trim inches from your waistline, and sculpt a lean, sexy body! The Power 90 is INTENSE but it’s designed to produce intense results.

It’s your 90-day in-home workout program that produces boot camp quality results!
Beach Body Offers Low-Impact Programs
for Grace, Tone and Elegance . . .

If you prefer a lower-impact workout routine, try the Yoga Booty Ballet fitness program. With its relaxing meditation techniques, easy-to-follow dance and body sculpting routines, online support, and simple diet guidelines, Yoga Booty Ballet will help you lose weight and reshape your body. Feel graceful, lean and elegant with this lower impact fitness program.

Pack on the Muscle with Beach Body’s
Revolutionary P90X System!

If you want the most powerful muscle packing program available, the check out the BeachBody P90X system.

This revolutionary system of 12 sweat-inducing, muscle-pumping workouts, is designed to transform your body from regular to ripped in just 90 days. The system also inlcudes a comprehensive 3-phase nutrition plan, including specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more.

Your personal trainer, Tony Horton, will keep you engaged every step of the way, and you won’t believe your results – and neither will your friends! For a body that turns heads and makes eye-balls pop on the beach, get the P90X system.

Get it now on sale - cheapest price allowed on the internet