Gone are the days of a static stretch before a workout. Whether you’re out for a run, hitting the court for a basketball game, or riding your bike, you’ll need your body to be ready for anything you throw at it. When you start with static stretching, tiny tears are created in your muscle fibers that can increase your risk of injury. If you’re an elite athlete, you really don’t want to miss out on any of your events. A small static stretch tear to a sprinter’s hamstring can lead to a hamstring tear during a race. The same goes for that impromptu game of basketball. Don’t do a static calf stretch, as it can do something serious when you explosively lift off the ground for a rebound or layup. A mountain biker needs a lot of power to get up steep inclines, so static stretching before shredding the trails should be avoided.

Before exercise, one should perform a dynamic warm-up targeting the areas of the body that will need to be ready for whatever exercise or activity is to be performed. Still, engaging the whole body will ensure the best warm-up. A proper dynamic warm-up increases blood flow to those areas of the body that need it, as well as increases muscle fiber recruitment. In other words, wake things up so they’re ready for action. Getting more muscle fibers to join the party will increase your performance.

Let’s look at a weightlifter. Powerlifting is a very explosive sport and it is very important to have the body prepared or the risk of injury if it is high. Imagine that we are in a competition and we have two athletes. They are preparing for their big lift off the bench. Assume the two athletes are the same size, have the same bench top, and wear the same clothing. Take weightlifter A as an example, who does nothing to prepare for the lift. He lays down on the bench, he hasn’t invited all the muscle fibers to the party, he doesn’t have the blood flow to safely pull off this ultra-explosive play, and he misses. Powerlifter B, stationary bike warm-ups. He also does his normal lunges, twists, arm swings and gets on a warm-up bench to lift a light weight, working his way up to a good weight for muscle fiber recruitment. He does not fail but he succeeds and makes the adrenaline rush and the mentality is actually capable of lifting more than expected.

Make sure to include a dynamic warm-up in your routine, you will see how beneficial it can be. Check out the video linked here for some great dynamic exercises to get you ready for your next workout!

Many people exercise, go to the gym for a long time and don’t see much improvement. Many more people join the gym after making their New Year’s resolutions and try to get quick results, but many fail. Many people go to the gym frequently and feel that they are not getting results equivalent to the amount of work they put in. Most of the time, people with New Year’s resolutions will abandon their exercise plan and go back to their old ways. The other guy who goes to the gym will often continue to go and look the same for years to come or will eventually stop working out or come across someone with some good advice that will change the way he views exercise. and they will begin to see the error in their old routines.

• Why don’t people see results after they’ve been exercising for a long time?

People with New Year’s resolutions just have unrealistic expectations, they think if they go to the gym for a couple of hours every other day, they’ll look amazing and when that doesn’t happen or their newfound motivation wears off, they quit. Nobody said it was going to be easy and only those willing to work hard will get results.

On the other hand, there are those who work tirelessly for months and sometimes years and have not made much progress since the time they started. It’s hard to do something even when the return is not equivalent to the input. You’re basically running at a loss. If your training was a business, you would certainly be in trouble. The thing is, if you do something for long enough and you don’t get results, it’s pretty obvious there’s a glitch in the system. You need to reassess your routine and try to figure out what could be wrong with your routine, for example your workout may be the right type of workout but the fault may be with your diet. The fault could be that you’re overtraining or doing too much cardio, those are just things to think about if you want to figure out why you’re not getting stronger, bigger, leaner, etc. (whatever your goal is) .

• How to make sure your training is effective and progressive

This has been said before, but it needs to be said again, you have to work smart that’s what gets you results, that’s what makes a workout effective. You need to set goals for yourself, that’s where the progressive comes into play. A workout isn’t smart or effective if it means you’re still lifting the same weight you were lifting when you started lifting. The thing is you need to set goals for yourself, like every couple of weeks I’m going to add 5lbs to my bench press so that in as many weeks I’m going to lift 220lbs. So you know what you are looking for therefore you will work towards it and as you get stronger and see your lifts improve that will also serve as motivation and you will reach your goal.

The entire exercise process should be goal oriented, with steps to get to your goals like the example above, you could probably lift 220lbs in a shorter period of time, but you’ll get more out of each weight if you don’t skip. the steps. You have to think about whether you want to be the little guy who can lift heavy objects or if you want to gain as much lean muscle as possible with the weights you used to gradually get to your goal. If something doesn’t work for you, change it, don’t keep doing the same thing; try other combinations because they might be more useful than what you are currently doing.

And finally, give each part of the body enough time to recover and have a diet that is set according to your goals, whether it’s a low-calorie diet to lose weight or a high-calorie diet to gain mass. experiment and find what works for you, that’s smart progressive training.

Would you like to start a fitness program, but aren’t sure where to start? Well, medical authorities and fitness experts agree that getting a reasonable amount of regular exercise has huge benefits. In just 30 minutes, 3 times a week, you can start enjoying all the positive benefits that even a modest fitness regimen brings. A fairly flexible form of exercise is walking. The best way to get an effective walking workout is to use a treadmill. Treadmills are highly adjustable, so they work well for beginners and experts alike. Here’s information on a treadmill from the industry leader Tunturi: the T20.

Treadmills: key features of the Tunturi T20

The console displays a track in LEDs and tracks your progress around you. The console also tracks time, distance, power consumption, elevation, and heart rate. The built-in workouts range from easy to challenging, so you’re not likely to top T20, even when you’re in good shape. The treadmill has 10 comprehensive programs and 3 training modes. Programs include 5 presets, 2 user and 3 heart rate based workouts. Training modes include quick start, manual and constant heart rate.

Treadmills: more about the Tunturi T20

Fitness equipment like the Tunturi T20 can be a valuable ally in supporting your fitness goals, modest or ambitious. It is built with a powerful 2.5 horsepower motor and is designed for home use. The T20 is certified to meet the EN-957 Class HB standard, so you can be sure it’s durable and well built. Heart rate is measured through the grips. Speed ​​and elevation are also controlled through the handles. Transport wheels and a bottle holder are also included.

Treadmills: Some specifications of the Tunturi T20

The T20 requires mains power and weighs 95 kg. Folds up for easy storage. The dimensions of the machine are 190 cm long x 86 cm wide x 144 cm high. The maximum user weight is 135 kg. The speed range is generous, from 0.8 to 16 km/h, and elevation varies from 0% to 12% incline, which adjusts in steps of 1.0%, so you’re not likely to get bored with your training. The size of the belt is 47 x 142 cm (19 x 56 inches).

Treadmills: main reasons to buy the Tunturi T20

Walking or running on a treadmill is healthier and less stressful on your body, because the deck of the T20 is designed to absorb shock. The result? Much less potential for injury and a more effective workout. Using a treadmill indoors will help you stick to your exercise program since you have to worry about the weather outside. Some people are able to multitask on their treadmills – they can read, watch TV or surf the internet during their workout. Finally, there is some psychological satisfaction to be gained from traveling even a modest distance on a treadmill; that’s why the console screen is so important. It encourages and motivates you.

Treadmills like the quality Tunturi T20 are a great way to get fit and stay fit.

One more study tells the world that yoga can help with weight loss and control. The latest study was conducted by the Fred Hutchinson Cancer Research Center in Seattle, Washington.

The study involved 15,500 healthy middle-aged men and women. This is a group that generally has difficulty losing weight, as the number of calories needed decreases and the energy levels needed to burn calories are no longer what they used to be.

Unfortunately, this is a fact that I have become painfully aware of over the last few years, and cutting back on food was my last unwanted option. Even though I cross-train almost daily, it took me a year to lose 16 pounds of extra weight.

Back to the study: Yoga practice was defined as practicing at least 30 minutes once a week for four years or more. In comparative terms, this is truly “minimal”, and many Yoga teachers used to say that this amount of Yoga will do nothing.

How times change; Yoga has kept people fit for approximately 5,000 years, and its many health benefits remain a mystery worthy of further study.

Alan R. Kristal, Dr.PH, lead author of the study in the Hutchinson Center’s Division of Public Health Sciences, said: “Men and women who were of normal weight at age 45 and who practiced yoga regularly increased about three pounds less during that 10-year period. period of one year than those who do not practice Yoga”.

Until all the studies are done, it’s safe to say that adding yoga to your weekly routine and eating smart will help with weight loss or control.

When looking for a yoga teacher, find one who is compassionate, but encourages you to practice more often. The results that you will get with regular practice, three to four Yoga classes per week, will be extraordinary, especially if you practice Yoga for years.

Yoga is very low impact compared to many aerobic exercise routines and can be practiced for a long time. Your knees, spine, hips and shoulders will thank you for the condition Yoga will keep them in. Many of today’s “standard” forms of exercise don’t have the same “bragging rights” as Yoga.

When it comes to eating, take the time to identify hunger and cravings. You will notice that they are not the same. Being a chocolate lover, it is much better to eat a piece of chocolate, every now and then, than to buy a dozen chocolate donuts. This is not to justify or give in to chocolate, but to eat it in moderation, and not every day.

Based on what I’ve said so far, it’s about identification, control, and moderation. We need to stop “meaningless eating” clothes.

Researchers recently found that women who received a dose of 1,200 mg. Calcium supplementation, daily, reduced the number of premenstrual food cravings by 54%.

On another note: when you have anxiety, your body produces more of the hormone cortisol, which can increase the volume of carbohydrates you eat. Carbohydrates temporarily increase our serotonin levels, making us feel relaxed in the short term.

Learn the art of substituting foods for more nutrient-rich variations. I cover this, in detail, in my eBook, “14 Days to Change Your Life,” which will be released in August 2005.

Being in the best possible shape is also related to positive thinking. So use self-improvement sources to keep yourself on the right path to optimal health.

Chances are you’re interested in more than just losing weight. It is a safe bet to say that you would also like to improve your health. Who does not? The difference between people is the strength of their intention. We would all like better health, but how many of us are willing to work hard for it? You may also be interested in lowering your blood sugar levels. It’s a common concern for many middle-aged adults and, increasingly, for young adults and teens. Parents, though with the best of intentions, may not be providing healthy nutritional guidance to their children. Children then develop poor eating habits that are difficult to change, making them vulnerable to high blood sugar and obesity-related conditions as they age.

No matter your background or your particular situation, you are definitely interested in losing weight. If you also have high blood sugar, consider the following tips, the kind that would come in handy on multiple fronts…

Mini-fasts for managing type 2 diabetes and weight loss success. You are familiar with fasting, which is when you don’t eat anything for a long period of time.

How about a mini fast? Like the usual kind, no rule determines the length of a “mini-fast.” It can vary from a few hours to several. More importantly, it must not only be useful, but also work for you…

• if it is too short, then it cannot be considered a fast so much as a break between meals.
• if it’s too long, then you’re entering the territory of an actual fast, which may be unnecessary, not to mention not right for you.

If you’ve ever gone more than 16 hours without eating, you know how difficult it can be. Although, to be fair, hunger pangs come and go.

However, mini-fasts throughout the day, lasting 6-10 hours, can be surprisingly helpful and manageable without too much difficulty. It’s quite simple…

• you eat breakfast or lunch and don’t eat anything else until dinner.
• or eat an early dinner and skip breakfast the next day, even though it’s technically a longer fast, you may not feel like it. The dream can be used as a tool at times.

If you haven’t tried an eating routine like this before, the results may surprise you. A few weeks of following this routine is enough to help you lose unnecessary weight and lower your blood sugar level. The latter especially, since not eating as often gives your body a break from insulin, which helps increase its sensitivity.

As long as you don’t overcompensate for the time you weren’t eating when you finally sit down to eat; you will progress In truth, it is difficult to overeat if you are eating healthy foods. It also helps to eat slowly and drink a glass of water while you eat.

Try the mini fasts…

To look good, people massively undergo different diets, but often they do not get the desired result.

Here are some of the most common mistakes people make when trying to lose weight, and how to speed up the process.

Mistake #1. You did not solve the psychological problem

In most cases, the main reason for weight gain is more or less deep-rooted psycho-emotional problems. They can be associated with childhood traumas, personal relationships, whether unrealized or conscious and hidden. As long as you’re not digging out the root of the problem, you’ll lose weight and then go back to eating. And this process will become endless. It’s like cleaning the water without turning off the tap.

To do? – To finally understand why you are overeating, talk to yourself frankly or contact a psychoanalyst, so that he can find this problem and help you solve it.

Mistake #2. Not paying attention to health

The most common physiological causes of weight gain are different types of hormonal failures and a number of diseases. In particular, hypothyroidism and other thyroid dysfunctions, kidney failure, diabetes mellitus, hypothalamic dysfunction, metabolic syndrome, pancreatic and digestive system disorders, etc. lead to weight gain. If you don’t overeat and the weight gains, it can also be related to heart failure or nephrotic syndrome (due to swelling).

To do? – It is necessary to undergo a complete physical examination. I am sure that food helps to cure all diseases, but it is ideal to plan “nutritionally” when designing your food plan, solving not only an aesthetic problem, but also a health problem. However, severe cases may require pharmacological support.

Mistake #3. Diet Restriction

To get rid of excess weight, most “sit” on some new diet or an old and tried nutrition system that drastically limits the consumption of fats or carbohydrates. Often this works and the weight goes away, but this approach does not solve the problem: as soon as we return to the usual food (as a rule, imperceptibly for us), the old kilograms return, and quite quickly, and with 5- 6 extra kg.

To do? – To create a diet or a balanced diet, in which you can live your whole life (changing the details and mood, depending on the mood and the season, but at the same time keeping the base). The products must be exceptionally pleasant for you and also useful for your health and figure.

Ideally, the base of the menu should consist of: vegetables, fiber, raw vegetables and fruits, vegetable fats, shellfish, fish, some nuts and whole grains.

Mistake #4. Counting Calories

Counting calories has long been abandoned by nutritionists around the world, and yet this tradition lives on. And calorie counting advice is given by people who call themselves “professionals.” What can you eat, for example, at 1400 Kcal, recommended for women to lose weight? Option number one: two chocolates. Option number two – a full breakfast, lunch and dinner, consisting of products saturated with vitamins and minerals. In the first case, the sugar level will rise sharply, causing a wolfish appetite, and in the end you will eat a mountain in a roll. In the second you will be full, happy, and the weight will continue to come off comfortably and smoothly.

In most cases, the main reason for weight gain is psycho-emotional problems.

To do? – Eat consciously by choosing a food rich in vitamins and microelements, which, with small portions, can provide maximum saturation.

Mistake No. 5. Drink less water

Water is necessary for our body to normalize metabolic processes, activate blood circulation, well-coordinated work of all organs and systems, the removal of excess fluid, toxins and breakdown products from the body. Many drink little, because they do not feel thirsty. In fact, we feel thirsty only when the body is dehydrated and is crying out for help.

To do? – Drink at least 2.5 liters of clean water a day. Tea, juices do not count.

Mistake #6. lack of movement

Many hope to lose weight without playing sports. It is possible, but difficult – the weight will go slowly and one day it will stop. Many think that it will be necessary to increase the difference between the calories consumed and those spent by limiting the menu, and this is not the case. The body will quickly turn on the economy mode, and all the work will go wrong, not to mention physiological and psychological discomfort.

Also, without training, the skin will sag and the muscles will lose shape. As a result, the body will become flabby and unattractive. Do not forget also that with physical activity the body produces endorphins, which contribute to a good mood and a feeling of satisfaction. And a positive attitude in our lives is simply necessary!

To do? – Start doing the kind of activity you like. Go out, buy a subscription to the gym, to the pool, attend group sessions in the fitness room or go dancing. Get used to at least half an hour a day to train at home. You can download sets of exercises and do them as soon as you have free time. In any case, don’t try too hard at first, pick up speed gradually.

Mistake #7. strength training

Through strength training it is more difficult to get rid of fat, and when exercising, muscle mass begins to grow (so there may even be weight gain), but the fat will not go away, it can only be burned with cardio . In this case, many do not like it and believe that they can lose weight through diet and strength training. Indeed, if that is not enough, you will really lose weight visually, but the subcutaneous fat will remain and continue to interfere with the work of the internal organs as before. And most of the exterior will be evenly distributed over the body from strength exercises. Once you stop exercising, your muscles will sag and you won’t look the best.

To do? – You need to add cardio to strength exercises. It can be running, cycling, stationary cycling, jumping rope, circular and interval training.

Mistake #8. Desire for immediate results

One of the most common mistakes is unrealistic expectations. Many people want, regardless of the amount of excess weight, to get rid of it in a couple of weeks. And if this does not happen, they quickly lose inspiration. Especially if a starving diet and exhausting training ceased to produce results (and such a result in this case is inevitable).

To do? – Stop panicking and analyze what you did wrong. If you find it difficult, ask your dietitian for help and be patient. Also, losing 4-5 kg ​​​​per month is the norm, in cases of high initial weight, up to 7-8 kg is possible. Sudden weight loss is stressful for the body. It is difficult for the body to restructure itself to another type of work, so you will feel weakness, headaches, changes in the hormonal background and other side effects.

The Paleo diet is key to health and performance. Whether it’s reversing disease, extending life, maximizing performance, or any other amazing benefit, it’s all about consistency.

We all know how difficult it can be to stick to a diet, especially if it’s so different from what we ate before. That’s why the following 5 tips will help you tremendously in staying consistent while following the Paleo diet.

1. Schedule cheat days. This is critical! You are bound to cheat, and you better know ahead of time when it will happen. Personally, the best results have come from a cheat day for me. I will take one day a week as my cheat day (Saturday) and eat whatever I want. This actually speeds up fat loss as it increases the production of thyroid enzymes. This also allows you to be completely clean the other 6 days a week.

2. Keep meals the same. Another easy way to always be consistent is to keep meals the same. When you have no other choice, it makes things SO much easier. If you think this is incredibly boring, think about what you ate for breakfast this morning. Chances are you ate the same breakfast a couple of days ago. This alone can have a huge impact on your diet.

3. Take before pictures/measurements Be sure to take “before” pictures before you start the diet. Also include measurements for waist, arms, chest, and body fat. For athletes, you can also take training times as “before” measurement. I personally do CrossFit and have used workouts as my “improvement” indicator. When you feel like cheating and you’ve had enough of the diet, look back at the steps above, it’ll give you inspiration to keep going!

4. Surround yourself with like-minded people This, to some extent, is one of the most important things you can do to not only help with your diet, but with your life in general. If you can find someone to join you on a “30-day challenge,” or simply surround yourself with other dieters and health-conscious people just like you, it will keep you on track. Find these people through the same outlets you go to (like the gym) and stick with them and hold each other accountable. As a bonus, you can make friends for life or maybe a more than friendly relationship! (Note: This is exactly how Weight Watchers started.)

5. Set goals and mark them Unfortunately, we know that we will not get immediate results with the diet. There is an “immediate gratification” that we all seek and when we don’t get it right away, we start to alter the course of the diet. This is why setting goals is so crucial. Make weekly or even daily goals and write them down. Check them off as you complete it. This will make you realize firsthand that you are making progress toward your “big goals” and will keep you on track. (Goals can be anything, like marking each day you eat clean, or once you decrease your waist by every half inch.)

If you incorporate these 5 goals into your routine, I guarantee you’ll stay consistent on the Paleo diet and see much better results, whether you’re in the gym or on the scale!

There are many weight loss plans that promise to lose a ton of weight in a short period of time. However, the fact is that most of these are very unhealthy or will not allow you to lose weight in the long term. Here are a handful of diets that can make you lose 20 pounds in just a few weeks.

grapefruit diet

This diet is a popular plan used in Hollywood for celebrities who need to lose a few pounds fast. It is about consuming half a grapefruit with each meal. This can be done by eating the fruit or drinking the equivalent in juice. The meal plan is designed so that you eat a lot of protein and few carbohydrates. The protein and certain ingredients within grapefruit will combine to boost your metabolism so you lose weight faster than normal.

calorie shift plan

With calorie shifting, you confuse your body by not allowing it to get used to a set number of calories being consumed each day. For example, you might eat 1,200 calories one day, then 1,500 the next, and then 1,800 the next. The idea behind this method is that weight loss is less effective if you allow your body to get used to a specific number of calories. You will get into a routine of only burning a certain amount. However, if you change the number every day, your body will not be in a routine and will simply work overdrive to burn as many calories as possible. This can mean an easy 20-pound weight loss in just 2-3 weeks.

Ultrametabolism Diet

The Ultrametabolism diet promotes the consumption of raw organic foods in exchange for processed items that come in a can or box. This requires the purchase of several different fresh fruits and vegetables, as well as lean meats. Not only does this raw diet help flush out toxins within your digestive tract that could promote fat storage, it can also boost your metabolism. Many people who have been successful with this plan have reportedly lost 20 pounds in just 2 months.

ketogenic diet

This low-carb diet helps your body burn fat for energy. There is a requirement of at least 1 hour of exercise 5-6 days a week with this system. However, if you limit the amount of carbohydrates you eat, your body will be forced to use stored fat to keep your body moving every day. Those who have used the ketogenic diet have been able to lose the 20 kilos they wanted to lose in just 4 weeks. The lack of adequate exercise with this diet will make the results take longer to appear.

checkweigher

Although it is a weight loss system that requires a monthly fee to use its own tools or attend meetings, Weight Watchers has been a successful weight loss tool for many people around the world. The idea is that each food is assigned a point value. Based on your weight, height, and activity level, you are assigned a certain number of points that you can consume each day. This makes the dieter responsible for what they choose to put in their mouths. Weekly weigh-ins also help increase motivation for dieters on this plan.

For my part, I can make a very good breakfast with nothing but French fries. I know I’ve heard that fried foods aren’t good for me, but I still enjoy a bowl of those “greasy” potatoes whenever I can.

I would like to pass on this dehydration recipe to site visitors as they easily get into the survival food topic. You can pack them with your food saver and store a few packets in your vehicle’s emergency food supply next to your bottled water. I’ve personally bought some of the commercial dehydrated versions and they really don’t taste too bad.

Depending on how you cut and dry your potatoes, you could use them for anything from frying to making scalloped potatoes. Here is the procedure I would recommend using.

Start by selecting firm potatoes, not overripe. He proceeds to peel them and wash them well. Take and slice your potatoes 1/4 to 3/8 inch thick. My wife’s food processor works great on this step. With it, I am guaranteed to get consistent cuts every time on every piece. If you like, you can also cut them as the 3/8-inch-thick cord type. Another one of my favorite slices are the shredded or diced cuts. It all comes down to how the dried potatoes will actually be used.

As a pretreatment for your potatoes, you’ll want to steam blanch them over hot water containing about 1 tsp. of sodium bisulfate for each cup of water used. Blanch them for about 4-6 minutes or until they turn translucent but still firm.

After this step, rinse them very well with a little cold water to remove any remaining starch. Their drying temperature should be around 160 degrees Fahrenheit for 1 to 2 hours or until they are completely set.

You can grate the slices to rehydrate later and use as hash browns. Now, as an added bonus, here’s a quick recipe to make one of my favorite dishes: Scalloped Potatoes.

Required Ingredients:

3 cups diced dehydrated potatoes (See above)
6 tablespoons of butter
3 tablespoons of flour
1 1/2 cups of milk
1 cup shredded Cheddar cheese
Salt and pepper to taste

Recipe preparation:

1. Place potatoes in a shallow baking dish.
2. In a small saucepan over low heat, melt 6 tablespoons of butter.
3. Take the butter and add the flour to it. Stir well to mix together.
4. Gradually add the milk.
5. Continue cooking and stirring continuously until a thick sauce forms.
6. Add cheese and stir until cheese melts.
7. Pour the sauce over the potatoes in the baking dish and mix gently.
8. Bake potatoes at 400° for 30 to 40 minutes. The final product should be golden brown in color.

There you have a perfect meal of potatoes au gratin. I could eat this myself as a main meal!

Copyright @ 2009 Joseph Parish
January 6, 2009

P90X workouts are tough. But I tell everyone I train that it’s diet, nutrition, and supplements that get people the results they seek. Workouts make you fit inside, your nutrition makes you look fit on the outside.

I didn’t actually follow any nutrition plans or recipes provided by Beachbody during my P90X tenure. It’s not that I don’t think they’re good, I just didn’t have the time. However, I really paid attention to the calorie ratios that Beachbody recommends for Phase 1. Beachbody says that during Phase 1 you should get 50% of your calories from protein, 30% from carbs, and 20% from fat. .

What I did was identify a group of “staple” foods that, by eating and swapping daily, I knew would allow me to achieve those ratios. I settled on an average of 1,900 calories per day for Phase 1 (the first 30 days) and then only ate combinations of these “staple” foods, keeping in mind my proportions and calories throughout the day. As I got closer to the end of the day, if my ratios were off, I would look for a food that would result in a positive fit.

By the time Phase 2 (the 30 days in between) rolled around, I was having so much success that I was hesitant to change the ratios to 40/40/20, as Beachbody recommends. So I decided to keep the 50/30/20 ratios I had been doing, but added extra calories to further fuel my workouts and help me stay anabolic. I averaged 2,400 calories per day during Phase 2.

Finally, when Phase 3 (last 30 days) rolled around, instead of switching to 20/60/20 ratios, I went back to my Phase 1 ratios and increased my calories. I averaged 3,000 calories a day in Phase 3, always felt strong and energetic, and was still losing weight like crazy.

These are the “staple” foods I ate and continue to eat today. They are grouped by “category” with corresponding comments below.

meat

Tyson Brand Steak Strips, 6 oz. (280/36/2/12)

Foster Farms Brand Chicken Strips, 6 oz. (240/40/10/4)

Chicken, cold cuts – 8 slices (70/12/3/2)

Turkey, cold cuts – 8 slices (70/13/2/1)

Chicken burger, 5 oz. Pie (210/21/6/12)

Turkey Burger, 5 oz. Pie (200/24/4/8)

Chicken breast, boneless/baked, 8 oz. (165/36/2/2)

Steak, lean flank, 5 oz. (320/35/2/18)

Turkey bacon, 5 slices (100/15/0/2.5)

These meats were my main source of protein aside from supplements. If my ratios were lacking in protein, eating something from this list would always make a positive adjustment. Meats are great building blocks for muscle development.

supplements

Shakeology, 1 pkg (140/17/17/1)

P90X Results and Recovery, 2 measurements (220/10/39/2)

Supreme Protein Bars (Peanut Butter Pretzel or Cookies & Cream Flavors), 1 Bar (400/30/26/18)

Premier Nutrition Twist Bar (Peanut Butter), 1 Bar (230/15/21/8)

Cytosport Muscle Milk RTD (Cake Batter Flavor), 1 Container (320/32/12/16)

Cytosport Whey Isolate, 1 Scoop (110/25/3/0)

New Whey Protein Tube, 1 Tube (156/42/0/0)

Dymatize Protein Cereal (Crunchy Granola), 1 Pack (265/34/29/2.5)

Lean Dessert Protein Pudding (Banana or Cinnamon), 1.5 scoops (225/32/12/5.5)

Tri-o-plex cookies (macadamia nut), 1 package (336/18/30/16)

Isopure, 1 bottle (160/40/0/0)

Elite 12 Casein Protein, 2 Scoops (258/42/12/4)

I could never have achieved my nutritional goals without supplements. Period. Yes, they can be expensive. But let me tell you that the results you will get are worth any monetary price you pay. That’s the truth people.

fruit

Apple (Granny Smith), medium

Banana, medium

Strawberries, 1 cup

pear, medium

Honestly, if you’re taking supplements, fruits become pretty insignificant nutritionally. It basically had fruits, especially strawberries, as forms of dessert.

Appetizers / Miscellaneous

Beef jerky, 2 oz. (180/20/6/2)

Turkey jerky, 2 oz. (136/20/6/2)

OS Trim stick (ostrich jerky), 1 stick (80/14/2/1.5)

Egg (hard-boiled, white only), 1 egg (17/4/1/0)

Yoplait Greek Yogurt, 1 cup (130/12/19/0)

Peanut butter, 2 tablespoons (190/7/7/16)

Low-fat cream cheese, 2 tablespoons (80/4/2/6)

Oroweat Whole Grain Sandwich Thins, 1 Thin (100/5/21/1)

English muffin 100% whole wheat, 1 muffin (150/6/27/2)

Corn tortillas, 2 tortillas (110/3/22/2.5)

Chipotle cheese, 1 slice (80/5/1/6)

Special K Protein Cereal, 1 cup (135/13/19/4)

These are things that you can place anywhere or mix with other items (eg, the peanut butter on an English muffin, etc.). I can make a good (and healthy!) steak fajita with corn tortillas, steak strips, 1/8 cup shredded chipotle cheese, and grilled onions.

Vegetables / Rice

Brown rice, 1 cup (230/5/40/4)

Baked potato, 1 potato (180/5.5/40/1)

Yam, 1 yam (161/3/39/1)

Broccoli, 1 cup (50/3/8/1.5)

Cauliflower, 1 cup (55/3/9/1.5)

Carrots, 1 cup (82/2/12/4)

I really learned to like yams while making the P90X. I tried to eat the more “carb-heavy” items (yams, potatoes, rice) earlier in the day and then reduced my carb intake by eating the low-carb items (broccoli, cauliflower, and carrots) later in the day .

Food trap”

Vaca Skinny Ice Cream Bar (Truffle Mint), 1 bar (100/3/19/2)

Starbucks Iced Latte (Vanilla Lite), 1 can (130/9/20/2.5)

Rold Gold Pretzel Twists, 1 Bag (110/2/23/1)

Rice Crispy Treat, Prepackaged – 1 Square (90/1/17/2.5)

Welch’s Lime Fruit Bar, Frozen – 1 Bar (80/1/20/0)

Hey, we all need them! You work hard and you need a little reward. I understand. These are things I would occasionally have that didn’t cause the “engine to run off the tracks”.

restaurant items

McDonald’s Classic Grilled Chicken Sandwich (plain), 1 sandwich (360/31/49/4.5)

Carl’s Jr. Grilled Chicken Sandwich (Plain with BBQ Sauce), 1 Sandwich (380/34/49/7)

Burger King Grilled Tendercrisp Sandwich (Regular), 1 Sandwich (360/34/48/4.5)

Wendy’s Spicy Chicken Sandwich (plain), 1 sandwich (420/26/51/13)

Large Roast Beef Sandwich with Arby’s Sauce, 1 Sandwich (590/46/45/25)

Panera Bread Smokehouse Turkey Panini, 1 panini (720/53/67/26)

It’s inevitable that we end up in fast food places from time to time. I have little kids and they want their Happy Meals! I found that the key to eating healthy at places like Mickey D’s was knowing what you would order beforehand! I researched the menus of places we might frequent and decided what I would get. If you know what you’re getting before you get there, you’re much less likely to walk away with a cheeseburger, fries, and milkshake.

Also, watch out for the buns! Buns, especially white flour ones, can be a disaster for a seemingly healthy chicken sandwich. What I would do is take the meat off the sandwich, throw out the bun, and replace it with a thin Oroweat sandwich. Look at the difference: Arby’s Large Roast Beef Sandwich As Is: 590 calories, 46 grams of protein, 45 grams of carbs, and 25 grams of fat. Arby’s Roast Beef Sandwich with a Thin Oroweat Sandwich: 440 calories, 43 grams protein, 22 grams carbs, and 21 grams fat. Big difference!

So feel free to read the P90X Nutrition Guide from cover to cover. Implement as much or as little as you like. The above is what worked for me, and I followed it because I found it to be the easiest way to approach my nutrition with a busy lifestyle.

Now press “Play” and “Bring it on!”

Learn more about the P90X.