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Beachbody Overview | Workout and Supplement Reviews

September 4, 2013 By julian hooks Leave a Comment

Virtually everyone is familiar with the increasingly popular workout programs Insanity and P90X. These programs have somewhat of a cult following and have led to millions of pounds lost across the globe. What many are not as familiar with is the company that created these programs with the help of some of the top fitness trainers around the world. The company is Beachbody and it is one of the fastest growing companies today.

Beachbody is a private American company founded jointly by Jon Congdon and Carl Daikeler over 15 years ago in 1998. It is based out of Santa Monica, California and touts itself as the creator of the best fitness programs on the market. Since its inception years ago, Beachbody has remained dedicated to providing the weight conscious public with a wide variety of top quality fitness products. Beachbody’s ever expanding line of products includes, but is not limited to, at home exercise programs, supplements, exercise equipment, meal replacement shakes and its latest venture, beauty products.

Fitness Programs

One of the main reasons Beachbody has catapulted to the top of the fitness market is the variety of challenging DVD home workouts it sells. The workouts are comprehensive, including easy to follow nutritional plans, weight loss trackers, free online support and much more. The programs range in difficulty from beginner programs up to intermediate and advanced. Beachbody’s best selling fitness programs are Insanity, P90X, TurboFire, Brazil Butt Lift, Body Beast, 10 Minute Trainer, Less Mills Pump and Less Mills Combat.

Insanity

Insanity is one of the most grueling cardio workouts to date. It claims it can transform your body in as little as two months and, if you have ever completed even one Insanity workout, you will believe this is true. Insanity is based on the MAX Interval Training philosophy where you will go through intense intervals of extreme bursts of energy coupled with short rest periods. Insanity: The Asylum is the second set of Insanity workouts released by Beachbody. In this 30 day fitness program, Shaun T has managed to increase the difficulty of the Insanity series by including a variety of demanding workouts. Insanity: The Asylum incorporates various sports disciplines including plyometrics, core workouts, strength training, speed training, agility work and interval training to improve athletic performance in as little as one month.

P90X

P90X is one of the most popular fitness programs released by Beachbody because of the many transformations that users have been able to accomplish by using the program for only three months. The P90X program is unique in that it is based primarily around strength training, but it can still be done in the comfort of your own living room. P90X incorporates weights and resistance training throughout the 12 routines targeted at specific body parts each day. The total body training program focuses on leaning up the body in as little as 90 days with workouts lasting between 45 and 60 minutes long.

Turbo Fire

Turbo Fire is a program that is quite popular with beginners and advanced fitness buffs alike. It is not as physically demanding as P90X or Insanity, but it still manages to torch fat, burn calories and help you reach your fitness goals without needing to go to the gym. The premise behind Turbo Fire is the High Intensity Interval Training (HIIT) that sparks the metabolism to burn calories for up to two days after completing the workouts. Turbo Fire claims to help you burn up to nine times more fat and calories than a traditional cardio routine and includes workouts lasting up to 50 minutes long.

Brazil Butt Lift

The Brazil Butt Lift is more popular with the ladies and it is obvious due to its name. The purpose of Brazil Butt Lift is to help lift, firm and reshape the buttocks area with the unique TriAngle Training Method. This training method targets all major muscles of the gluteus maximus in order to help transform its shape into a tighter, fitter behind. Brazil Butt Lift workouts range from 10 to 50 minutes long.

10 Minute Trainer

10 Minute Trainer is growing in popularity because of the short, effective workouts it can provide to help burn cardio and tone the body all over. In just 10 minutes a day, the 10 Minute Trainer workouts combine cardio, strength training and ab exercises to help squeeze in fitness even if your daily routine seems impossible to fit it in.

Les Mills Pump

Les Mills Pump is a barbell based workout program aimed at building muscle without bulking up the body. It is ideal for both men and women because it incorporates light weights at a high rate of repetitions. This elevates the heart rate in order to help the body burn calories, melt away fat and tone muscles from head to toe. The Less Mills Pump workouts range from 20 to 55 minutes long and can be done at home with a small number of barbells at hand.

Les Mills Combat

With the recent spike in popularity with mixed martial arts and UFC, the Les Mills Combat program has rapidly increased in popularity among men and women. Through the 30 to 60 minute Les Mills Combat workouts, you can attain a lean, toned physique in as little as two months. Les Mills Combat incorporates the Fast Twitch Integration training method that combines the most dynamic, explosive moves from disciplines including boxing, tae kwon do, karate, muay thai, capoeira, jiu jitsu and kickboxing. This type of training method challenges the body by combining moves in patterns that will work every muscle in a cardiovascular and resistance training way. The program promises to torch fat and have lasting effects long after the workouts are complete.

In addition to the above described workout programs, Beachbody also features Body Beast, Tai Cheng, Slim in 6, Power 90, Body Gospel, Chalean, Turbo Jam, Hip Hop Abs and Rockin’ Body. Regardless of your age, ability or fitness level, Beachbody has a program that can help you reach your fitness goals without needing to spend the money on a gym membership. All Beachbody workouts can be done at home, most with little to no equipment necessary.

Workout Gear

In addition to the workout programs described above, Beachbody can also provide users with any and all equipment necessary to complete the home based workouts. Gear offered by Beachbody for these workouts includes but is not limited to:

Apparel
Resistance bands
Stability and medicine balls
Foam rollers
Weights
Heart rate monitors
Chin up bars
Plyometrics mats
Agility ladders
Speed ropes
Dumbbell sets
Strength bands
Yoga blocs

Shakeology

In addition to its wide variety of exercise programs, Beachbody is also well known for its Shakeology meal replacement shakes. Shakeology is a premium shake mix made from more than 70 all natural, whole food ingredients from around the globe. It is available in four different flavors, including Chocolate, Tropical Strawberry, Green Berry and Vanilla. Shakeology also offers a vegan version. Shakeology has become so popular among healthy food fanatics because it contains all natural ingredients and promises to help curb cravings for junk food, promote weight loss, increase energy, improve digestion, support the immune system and improve cardiovascular health. The large number of antioxidants and phytonutrients in the shake help the body shed stored fat and improve overall health by incorporating as little as one Shakeology serving a day.

Supplements

In addition to its successful Shakeology meal replacement line, Beachbody also offers a comprehensive line of supplements to help maximize results achieved through their fitness programs. Some of Beachbody supplements include the Beachbody Hardcore Base Shake, Beachbody Fuel Shot pre and post recovery drink, Beachbody M.A.X. Creatine and Beachbody Super Suma. These supplements help:

Maximize muscle grown
Reduce muscle breakdown
Kick start energy and recovery
Increase testosterone production
Build lean, hard muscle mass
Aid in weight loss and muscle recovery

The Beachbody supplement line also includes daily vitamins to help support a healthy immune system, strengthen bones, support optimal heart, bran and joint health and improve overall health. The supplements and vitamins can be taken in conjunction with a Beachbody program or alone, depending on where you are at in reaching your individual fitness goals.

Ultimate Reset

The Ultimate Reset is one of Beachbody’s newest ventures and offers individuals a healthy cleanse to help rid the body of toxins that take a toll on overall health. The Ultimate Reset is not like a typical cleanse that includes harsh laxatives and severely restricted caloric intake. The Ultimate Reset is instead focused on feeding the body only the necessary nutrients it needs to function more efficiently, lose weight and improve overall health. The Ultimate Reset lasts only 21 days and includes eating plans, recipes, cooking tips shopping lists and more to help guide users through the cleansing journey.

Beachbody Derm

Beachbody’s latest venture is a line of anti aging products that promises to erase wrinkles, smooth fine lines, improve skin tone and firm sagging, tired looking skin. With promises like this, it is no wonder that Derm has also begin to gain momentum with the middle age and older population, especially when it is backed by one of television’s plastic surgery experts, Dr. Andrew Ordon. The Derm line includes a variety of products, including the Fill & Freeze Wrinkle Treatment, Micro Peel Resurfacing Pads, Intensive Repair Serum and Collagen Lift. In addition to its anti-aging skin care line, Derm Exclusive also offers the Facial Cleanser, Age Defense Moisturizer featuring SPF 3and the Volume Lip Therapy with SPF 15. The line has been very successful since being launched and continues to regularly receive rave reviews, with consistent four out of five stars or higher reviews across the board.

Team Beachbody Coaching Opportunity

One of the most unique aspects of the Team Beachbody Company is the ability to become your own boss by becoming a Team Beachbody coach and helping others reach their fitness goals. Many people that have used Team Beachbody products to help reach their fitness goals have decided to become coaches and a large number of them been able to grow their own successful business empires by helping promote and sell Beachbody products. The TBB coaches are the main reason that Beachbody has been able to gross over $400 million in sales and continues to thrive year after year. Beachbody started the coaching opportunity program almost five years ago and has grown to almost 100,000 coaches worldwide. As a coach, individuals not only make commission and a salary from the company, they also get discounts on all Beachbody products and an incentive to stay in shape. What makes being a coach so attractive to many Beachbody enthusiasts is that it promotes health and fitness not only to others but for themselves as well. They are their own testimony so, by looking good and presenting a fit appearance, they will have a direct effect on the success of their Team Beachbody coaching business. This works hand in hand to keep coaches in shape and keep the company booming.

Conclusion

After over 15 years in existence, Beachbody continues to grow exponentially. With all Beachbody products developed by experts in their fields, they can guarantee that you will be satisfied with your purchase or promise a complete, money back guarantee across the board. Whether it is a fitness program, exercise equipment, Shakeology shake mix, Derm beauty product or supplement, Beachbody promises that you will be satisfied with it or you will receive the full amount back within a specified amount of time. This is a promise that many companies are unable to make. Beachbody also offers an unbeatable 24/7 online support system that helps guide Beachbody product users through their journey with forums, peer support groups, chats with industry experts and more. The list for Beachbody pros goes on and on, and it is company that is truly hard to beat. As if Beachbody’s top quality products across the board were not enough, it was also recognized for being outstanding in ethics and professionalism in its marketing strategies in a 2004 Email Best Practices study by Arial Software. Beachbody is a solid company with rave reviews from consumers and competitors alike.

P90X Diet Plan & Nutrition Guide PDF

August 27, 2013 By julian hooks Leave a Comment

Although most will try and attain the perfect body through hours at the gym, the best way to guarantee your best body is by putting in work in the kitchen. Diet and exercise will both contribute to a healthier, leaner, stronger you but, in the end, the most important aspect of achieving any type of fitness or weight loss goals is your diet. Your diet can be accredited to helping you achieve your results by 75 to 80%. The remaining 20 to 25% can be attributed to the fitness regimen you choose. When it comes to selecting a fitness program to help you reach your fitness goals, it is important to choose one that includes a balanced nutritional plan that will fuel you adequately enough to endure tough workouts while including clean, whole foods to help you meet your weight loss goals. One plan that has accomplished this is the P90X workout plan. It features a top notch nutrition plan that works in combination with its workouts to improve overall fitness, physical appearance and athletic performance.

The P90X Nutrition Plan

The P90X Nutrition Plan is a three phase plan designed to provide you the right amount of calories, nutrients and fuel to help you endure the tough plan workouts while building lean muscle and burning stored fat. One of the unique features of the P90X nutrition plan is that it allows each individual user to customize the plan according to his or her specific needs and goals. P90X, along with Beachbody and most of its other workout programs, recognize that not everyone is built the same and one size does not fit all.

The P90X Nutrition Plan includes three phases. The first phase is the P90X Fat Shredder. The second is the P90X Energy Booster. The third and final phase is referred to as the P90X Endurance Maximizer. During each of the three phases, you will be expected to consume five meals per day. These meals will consist of breakfast, a mid-morning snack, lunch, an afternoon snack and dinner.

When you begin the P90X workout program, you will be in Phase 1. The amount of time you remain in each phase is generally up to you. Although it is recommended that you make it through all three phases prior to completing the 90 day program, the time you take with each one depends on your daily caloric needs, energy level and previous eating habits. If the first phase seems too strict and you find yourself having difficulty making it through your workouts, you can move onto the second phase as soon as you choose. This may or may not affect the amount of weight you lose on the program but, regardless, the important thing to remember is fueling your body to complete the 90 day process. This is where the P90X Nutrition Plan allows for the diet to be customized according to your needs and desired end results.

Phase 1: Fat Shredder

The Fat Shredder phase was designed to do exactly as the name states. It is designed to help shred the extra fat layer off your body through a diet comprised mostly of protein, minimizing carbohydrate and fat intake. This phase of the P90X Nutrition Plan is very similar to the South Beach low carb diet in that it drastically restricts carb intake. The carbs included in this phase tend to be low glycemic carbs that have minimal effect on blood sugar. The approximate caloric breakdown during this phase is 50% protein, 30% carbohydrates and 20% fats. Most of your meals in this phase will consist of vegetables, lean protein and healthy fats. If you do not have experience with these types of diets, this phase may take a bit of getting used to. In the beginning, you may feel fatigued and experience headaches, bad breath and mood swings. This is just the body getting accustomed to a new way of eating. After a few days, these feelings will pass. The purpose of eating this way is to produce quick weight loss. Limiting carbohydrates will reduce bloat, decrease water retention and burn fat stores. All of these effects will help reveal a leaner, more shredded version of you. The body burns fat stores because its usual source of fuel, glucose obtained from carbohydrates in your diet, are no longer available. The longer you remain in this phase, the more weight you will lose.

Phase 2: Energy Booster

The second phase of the P90X Nutrition Plan will help give you more energy to continue taking on the P90X challenge. This phase increases carbohydrate intake and maintains amounts of fat consumed. During this phase, your caloric breakdown will be 40% protein, 40%carbohydrates and 20% fats. This may slow down weight loss, but it will also help build lean muscle and provide extra energy for enhanced performance

Phase 3: Endurance Maximizer

The final phase is referred to as the Endurance Maximizer and is considered a phase that can be continued beyond the 90 days spent completing the P90X program. Carbohydrate intake is increased once again during this phase and fat consumption will remain the same. The caloric breakdown during this phase will be 20% protein, 60% carbohydrates and 2-% fat. The Endurance Maximizer is an athletic type of diet which includes a well-balanced blend of complex carbohydrates, lean protein and healthy fats. This phase was designed to give you that extra push to finish the program strong and in the best shape of your life.

If, at any point during the 90 days on the nutrition plan, you feel fatigued, are not seeing positive results and/or do not seem to be adjusting well to the changes in nutrition, it is important to transition to a phase that will meet your dietary and energy needs. Some individuals can remain in Phase 1 for the first two months and culminate with phase 2 and 3 in the last month, while others will almost skip over phase 1 all together because of how restrictive it is. As previously mentioned, this plan was designed to be customized and it should be. Assess your dietary needs and your measurements on a regular basis to make sure you are progressing adequately through the program. Ideally, you should reassess on a bi-weekly basis and make changes accordingly.

P90X Nutrition Guide PDF

(Click here to download)

P90X Results: Before and After Transformations Gallery

August 6, 2013 By julian hooks Leave a Comment

The P90X Workout program by Beachbody is one of the top selling at home training systems on the fitness market. It includes 12 workout DVDs featuring workouts from virtually every fitness discipline. Each workout DVD targets specific areas of the body and includes cardiovascular activities, core exercises, yoga, martial arts, plyometrics, ab work and strength training. In addition to the 12 workout DVDs, the P90X program also includes a detailed nutrition plan, worksheets to track your progress, a fitness guide, a workout calendar and free online support. With that said, the program is quite comprehensive and one that continues to receive rave reviews from both participants and fitness trainers worldwide.

Some questions commonly asked by users hoping to benefit from the program are:
How much equipment do I really need to do the P90X program?
How can I guarantee I get the best results from the program?
What type of results can I expect from the P90X program?

How Much Equipment Do I Really Need to do the P90X program?

Most at home workout programs require using little to no equipment other than proper workout attire, a workout mat and a DVD player. P90X differs from most other workout series in that quite a bit of equipment is necessary and it must be purchased in advance to beginning the program. Depending on your strength and ability, you will need dumbbells or resistance bands and a chin up or pull up bar as well.

If you opt for weights versus resistance bands, they should vary from five to fifty pounds. If you plan to do this workout on the road while traveling or at work during your lunch break, it may be better to use resistance bands since they are easy to pack and take with you. Resistance bands are also much cheaper and can be just as effective, especially if you are just starting out with strength training.

The chin up bar can be any type that attaches on a door frame or is suspended from other exercise equipment in your home. All of this equipment can be purchased at a local sporting goods store or be ordered in one of the packages offered with the P90X program.

How can I guarantee I get the best results from the program?

In order to truly succeed with any fitness program, you will need to dedicate yourself to it completely. This includes doing the workouts with the utmost amount of effort, completing all of the required workouts each week and following the diet that accompanies the program without deviating from it.

Committing to an exercise program can be very demanding, especially with a busy work schedule, a family and other responsibilities. In order to complete the entire 90 days on P90X, you will have to block out time each day, most days of the week, to complete the hour or so long workouts. If you will be too tired or too busy after work, make sure you set your alarm in the morning and get it done before you leave the house. This is usually the best way to make sure you do not skip a workout and begin to slack off.

Some of the exercises in each video may be so difficult that you physically cannot complete them all. Your main focus should be on proper form and you should never sacrifice form just to complete the set. If you have to modify the move in order to do it correctly, do so. After a while, you will gain some stamina, get used to the P90X workouts and your performance will improve. If the exercises continue to be too difficult, do the modified versions of the moves to the best of your ability and work up to doing the move without modifications in the future.

Making sure you follow the 3 Phase P90X Nutrition plan has an enormous impact on the results you will achieve from the program. Regardless of the fitness program you choose to follow to reach your goals, it will only have about a 20-25% impact on your results. Seventy five to eighty percent of the results you will see will be attributed to the diet you follow. The nutrients and fuel you consume are critical to building muscles, keeping the metabolism working optimally and shrinking fat cells. You can do P90X workouts ten times per day, however, if you do not follow the diet accordingly, you will not see the results it promises you can achieve.

What Type of Results Can I Expect from the P90X Program?

P90X promises you a ripped, lean physique in as little as three months. While these results are very possible, they are relative to where you are before beginning the program. If you begin the program with only a small amount of body fat to lose and just need to lean up a little, P90X will most certainly leave you with a leaner, ripped physique. If you begin the program with a higher body fat percentage and extra weight to lose, it may take two to three cycles of P90X to reach your goals. You will see improvement after each 90 day cycle but, in order to reach a lean, ripped physique, you will need to first burn the extra fat off that is hiding the muscles underneath.

Safe fat and weight loss should be no more than 1-2 pounds per week. Losing weight any faster than that could lead to losing muscle instead of fat and this is counterproductive. If you are a male with a current body fat percentage of 30% and you hope to get down to 10% body fat, you may need two to three rounds of P90X to achieve your end result. If you are already at about 20% body fat and hope to drop down to the 10-15% range, you will easily be able to achieve your goals with the P90X program.

Whether your goal is weight loss, fat loss or just toning up and leaning out, P90X can certainly help you achieve this. It may take a few go arounds to get the results you are hoping for, but it is effective in leaning out your muscles and sculpting every part of your body.

Testimonials

After having my daughter, I needed to get in shape asap since I’m a police officer and had to get back into my uniforms within 12 weeks of having a baby. I had no idea how I was going to lose the weight this quickly but, after I saw my husband doing P90X at home, I figured I’d give it a shot. I couldn’t get out to the gym because I needed to be home with the baby so it seemed like the perfect solution to fit in my workouts and be home with my newborn. I followed the diet religiously and supplemented with multivitamins and prenatals. I began to work out 4 weeks after delivering so that gave me 8 weeks to lose the 25 pounds I had gained. After six weeks on the plan, I’ve already lost 18 pounds and only have seven more to go! I know this is faster than the recommended weight loss but I think the breast feeding definitely helped. I’d recommend P90X to anyone that wants to avoid paying for a gym membership but still wants to get in shape and lose weight.

Maya Wilson

When I first saw an infomercial for P90X, I was definitely skeptical. As a body builder for the last 10 years and an athlete since high school, I was never a fan of the programs touted on television and the internet as the next “it” program to help you reach your dream body. After seeing a few friends purchase it and use it, however, I quickly changed my mind. Seeing the transformation they made was shocking. Most of them had been lifting and hitting the gym for years, with nothing to show for it. After just a few months on P90X, they lost the weight they’d been trying to lose for years and attained the lean, healthy physique that evaded them with a typical strength training routine. After seeing their success, I decided to give it a shot and see what it could do for me. I was already in good shape but wanted to lose a little more body fat and prepare for a fitness competition. After my first two months on the program, I dropped almost 7% body fat and definitely noticed a difference in my muscle tone. I know many people are skeptical when it comes to testimonials but the ones about P90X are real and true.

James Rieger

P90X Ab Ripper X Overview: Every Exercise [VIDEO]

August 4, 2013 By julian hooks Leave a Comment

The Beachbody P90X series includes a total of 12 grueling workouts designed to lean you out, increase muscle mass and improve overall athletic performance and endurance. The DVDs included in the P90X program include workouts for every part of the body. Chest and Back, Shoulders and Arms, Back and Biceps and Core Synergistics are just some of the workouts that make up the 12 set DVD program. After completing the series once, you can continue to do the P90X workouts individually and use them in combination with your other daily workouts. One of the most popular workouts to continue doing long after you have completed the P90X series is the Ab Ripper X DVD. Toned, sleek, six pack abs are highly sought after by both men and women and this DVD workout claims to be able to deliver just that.

Introduction

The Ab Ripper X DVD is a 16 minute long workout dedicated specifically to the abdominal muscles. The workout includes 11 different moves with 25 to 50 repetitions each. This may not sound difficult but, with no breaks in between and preceded by one of the other P90X workouts, the Ab Ripper X can be quite challenging to complete.

Exercises

When most think of abdominal exercises, they think of sit ups, crunches and planks. These basic, conventional moves may help improve the ab muscles, but they are not what P90X had in mind for a challenging abdominal workout. These basic types of move focus only on the middle, front section of the abs and do not target the obliques, lower abdominal muscles, hip flexors and entire core area of the body. By improving the core and all areas of the mid-section in general, you not only improve the definition in your abs, you also improve balance, strengthen your back and help relieve back pain.

In order to target all areas of the abdominal muscles, the Ab Ripper X exercises are all done using a variety of leg moves. Using the legs to work your ab muscles will improve your entire core, while also helping define your abdominals and obliques. The exercises performed in the Ab Ripper X workout DVD are as follows:

In and Outs
Forward/Reverse Bicycle
Crunchy Frog
Cross Leg/Wide Leg Sit Ups
Fifer Scissors
Hip Rock & Raise
Pulse Up
V-Up Roll Up
Oblique V Up
Leg Climb
Mason Twist

In and Outs

The In and Outs are the first exercises you will perform in the Ab Ripper X. These are done while seated on a mat. You will need to have your legs close together and pressed against your chest. Your hands can be on the ground at each side.

To begin the move, you will extend your legs all the way out in front of you without allowing them to touch the ground. Then you will bring the legs back in and repeat this 25 times.

For increased difficulty, you can put your hands up or across your chest while doing the move. This should not be attempted, however, until you have mastered the In and Outs with your hands on the floor at your side first. Regardless of the method you choose to perform the move, it is essential to maintain proper form throughout the entire set. If you sacrifice form, you will not fully benefit from the moves.

Forward/Reverse Bicycle

The second move you will perform is the bicycle. The bicycle is considered more of a basic move and is one that many people are already familiar with. To do this move, you will need to be seated on a mat with one leg straight out in front of you and one leg with your knee bent against your chest. Your legs can be placed next to you on the floor at each side. To begin the move, you will begin pedaling, bringing the extended leg in and extending the other leg out in an up and out motion. You will continue simulating a pedaling forward motion for a total of 25 times per leg for a total of 50 times. After you have completed doing the bicycle forward 50 times, you will do the move once again, but pedaling backwards instead. If you are doing the move correctly, you should feel this move in your abs, as well feeling it in your quadriceps and inner thighs.

For increased difficulty, you can put your hands up or across your chest while doing the move. As previously mentioned, this should only be attempted once you have mastered the move with your hands on the floor at your side. Form is key when performing these moves.

Crunchy Frog

For the third exercise in the workout, the Crunchy Frog, you will need to be seated on your mat just as you were for the previous two moves. While seated, you will need to extend your arms out at each side like an airplane and extend your legs straight out in front of you, elevated off the ground. To begin the move, you will need to bring your legs in against your chest and wrap your arms around them as if in a cannon ball position. From this position, you will return to the original position, with your legs out in front of you and your arms out at your sides. This will complete one repetition of the move. You will need to repeat it 25 times. In order to fully benefit from the Crunchy Frog, you will have to keep your back straight and chest high.

Cross Leg/Wide Leg Sit Ups

This exercise can be modified several different ways, with some more advanced than others. To begin Cross Leg Sit Ups, sit with your legs crossed, similar to the way kids sit on the carpet at school. Then lie down on your back with one hand behind your head and the other straight up. To begin the move, you will need to sit up and reach with your straight arm across your body and towards the opposite knee or toes. Then return to the original position and switch your arms. The arm that was behind your head will now be straight up and the arm that was straight up will be behind your head. Proceed to sit up and reach across your body to the knee on the opposite side. Repeat this 25 times.

To do the Wide Leg version of this move, you will lie down as well, but your legs will be spread out in front of you and wide apart. You will perform a sit up with your legs extended out and your arm reaching across the body to the other knee. The Wide Leg version of the move is more difficult than the Cross Leg version and should be attempted after mastering the Cross Leg Sit Up first.

Fifer Scissors

To begin the Fifer Scissors, you will be lying on your back with your legs straight out in front of you. Your hands should be at your side on the floor. To begin the move, you will lift one leg slightly off the floor and the other all the way up in a 90 degree angle. Then bring that leg down and now move the other one up in a 90 degree angle. Your legs will mimic the move of a pair of scissors and you will continue to do this 25 times. The key to performing this move will be to do it slowly so you feel the burn from the top to the bottom of the abdominals.

Hip Rock & Raise

To perform this move you will need to be lying on your mat. Your heels should be together with your toes pointed out. Then bring your heels in about halfway so you form the shape of a diamond with your lower half. Your hand should remain at your sides. To begin the move, you will have to rock backwards and raise your heels and toes up. When you rock back down, make sure to stop just before touching the ground. Each time you rock up and down will count as one repetition and you will need to complete 25 of them.

Pulse Up

The Pulse Up is also done by lying down on your mat with your legs together and extended up. Your body will be in a 90 degree angle with your back on the ground and your legs straight up. To begin the move, you need to pulse up by lifting your butt off the ground as much as you can. Your legs must remain together and straight up throughout the time you are pulsing. This move needs to be repeated 25 times. The key to completing this move correctly is keeping the legs straight without any bend in the knees the entire time.

V-Up Roll Up

The V-UP Roll Up is a combination of two moves. To begin the Roll Up portion of this move, you will be on your back with your legs extended out in front of you. You will then do a sit up but, instead of having your knees bent, your legs will be straight out in front of you. Once you are seated in the modified sit up position, you will need to touch your toes and return to the lying down position. Your arms should remain extended out in front of you while performing the move.

To do the second portion of the combination, the V Up, you will sit up with your hands out in front of you again but your legs will also come up. You body will form the shape of the letter V with your back and legs. You should try to touch your toes with your hands as you move up and then return to the lying down position. Each combination of the V-Up Roll-Up is considered one repetition and you will need to do 25 reps total.

Oblique V Up

The Oblique V Up is similar to the previous move but will target the outer sides of your abdominals as opposed to the center. To perform this move, you will need to lie on your back, rolled over more towards one side. Your arm on that side should be on the ground as well, extended out along your body. Your opposite hand should be behind your head and bent at the elbow as if doing standard crunches or sit ups. Your legs will be out in front of you, with one leg on top of the other. The move is performed similar to a crunch, by lifting your shoulders off the ground and bringing the elevated side of your body (the elbow of the arm behind your head) towards your knees. Once you have completed 25 repetitions with one side, you will have to shift to the other side and perform another 25 with the opposite side of the body. If you are doing the move correctly, you should feel the burn along the outer edges of the abs.

Leg Climb

The Leg Climbs are done while laying on your back with your knees bent as if you were going to do a sit up. One of your legs will now have to be extended straight up. To begin the move, you will perform somewhat of a sit up and touch the toes of the leg extended out with your hands. Once you have completed 12-13 reps on one side, you switch positions and perform the move with the other side.

Mason Twist

This is the last exercise in the workout DVD. This move is started from the seated position, with your hands clasped together. Your legs should be close together, straight out in front of you. To begin the move, you will have to twist your body and touch the floor on either side. Each time you have touched both the right and the left side, you have completed one repetition. This exercise requires that you do a total of 50 repetitions. To make this move more challenging, you can hold a medicine ball in your hands instead of clasping them. This should only be attempted after mastering the move with your hands clasped.

Bottom Line

The effectiveness of the abdominal exercises in this workout DVD is undeniable. If you do them correctly, with the proper form and at the proper speed, you will definitely feel and see a difference in your abdominals within weeks. The important aspect of defining your abs, however, lies in the amount of body fat you have. If you are already lean and do not have much fat to lose, you will see definition in your abs very quickly after incorporating the Ab Ripper X into your routine. If you are overweight and/or have some weight to lose, you may feel the burn from the moves, but you may not see any definition in the abdominal area. Although your core will be strengthened and you will benefit from that aspect of the workouts, you will not be able to see truly defined abs until the fat that lies on top of those muscles is burned off. In order to do this, you will need to get your cardiovascular exercise in and reevaluate your diet. With a proper diet, sufficient cardio activity and the Ab Ripper X several times a week, sleek, six pack abs should be an attainable goal.

P90X Ab Ripper X Playlist

Insanity Meal Plan & Diet

July 31, 2013 By julian hooks Leave a Comment

It is no secret that Insanity is one of Beachbody’s most popular at home fitness programs. Insanity is widely known for its physically demanding workouts and the phenomenal results they can provide in as little as 60 days. With that said, the workouts alone are not what deliver the spectacular results you will see on most Insanity before and after photos. Regardless of the fitness program you choose to use to reach your goals, up to 75 to 80% of the results you will see from it will be attributed to your diet with only about 20 to 25% related to the exercise you choose to do. With that said, it is important to choose a program with a balanced nutritional plan that fuels the body for demanding workouts but will also allow for somewhat of a calorie deficit to produce weight loss. The Insanity Elite Nutrition Plan is a plan designed to do just that.

Insanity Elite Nutrition Plan Introduction

Download The Insanity Nutrition Guide PDF

As most already know, the Insanity Workout Program is very demanding on the body and requires proper nutrition and fuel. In order to help those taking on the Insanity challenge, the creators of the Insanity program have included the Elite Nutrition Plan as an important component of the Insanity workout program. The Elite Nutritional plan was created as a means for learning how to eat a balanced diet while feeding the body what it needs in order to survive the next 60 days. The body’s primary source of fuel is food and, without the proper food intake, it is impossible to successfully complete all of the Insanity workouts for the 60 day program duration. After completing the Insanity Program, Shaun T, Insanity’s fitness trainer and creator, hopes that you continue to use Insanity’s Elite Nutrition plan as a guide for what a balanced diet should look like and an overall healthier lifestyle.

The main idea behind the Elite Nutrition Plan is that it is not a diet at all. It is a plan to teach you how to eat healthy for the time period you spend with Insanity and beyond. The plan includes all food groups, including carbohydrates, vegetables, whole grains, fruits and healthy fats. The Elite Nutrition plan is based around eating five meals per day. All meals should be around the same number of calories and spread out throughout the day. All meals listed in the plan consist of approximately 40% protein, 40% carbohydrates and 20% healthy fats. Although limiting carbs seems to be popular lately, the Insanity Elite nutrition plan does not recommend that because carbs are key to fueling the body for demanding workouts. The Elite Nutrition plan does, however, include mostly low glycemic foods in order to have minimal impact on blood sugar. Foods such as white bread, rice, baked goods and candy cause a rapid rise and drop in blood sugar, leading to fatigue and hunger. A low glycemic diet, such as that implemented with the Elite Nutrition plan, will help prevent those peaks and valleys in order to keep that body stabilized. In addition to eliminating most processed and high glycemic carbs, the Insanity nutrition plan also eliminates alcohol and sugar substitutes. These can be added back in with moderation after the 60 day Insanity workouts are completed.

Getting Started with the Plan

Since each individual has different caloric requirements, the Elite Nutrition plan does not give specific guidelines on exact daily calorie consumption. The plan includes an approximate 1,500 calorie daily intake and also allows for “Food Blocks” for those that need additional calories. Each “Food Block” can add 100 to 200 calories, increasing the caloric intake slowly with each one. The daily caloric intake should range anywhere from 1,500 to 2,500 calories per day, depending on the individual.

Month 1

When you begin the Elite Nutrition plan, you will need to select five meals to eat each day. The meals should be breakfast, a mid-morning snack, lunch, an afternoon snack and dinner. There are five meal lists available in the Elite Nutrition plan guide and each list has 10 meals to choose from. Each meal has approximately 300 to 400 calories. You will need to select one meal from each of the five lists per day. In order to keep the metabolism working efficiently and get enough fuel to endure the tough Insanity workouts, it is important to avoid skipping meals. Below are some examples of the meals included in the Elite Nutrition plan meal. Recipes for all meals listed below, as well as the rest of the meals offered, are available on the nutrition plan guide that accompanies the Insanity program.

Sample Breakfast
Fruit and cottage cheese
Bagel and lox
Berry protein smoothie
Egg white and fruit plate

Sample Mid-Morning Snack
Protein omelet
Vanilla berry protein shake
Yogurt bowl
Turkey BLT

Sample Lunch
Grilled chicken salad
Sushi
Shakeology
Roast Beef Sandwich

Sample Afternoon Snack
Sashimi
Insanity special sandwich with nut butter and jelly
Tuna salad in a tomato
Turkey chili

Sample Dinner
Baked cod with steamed carrots and cauliflower
Chicken meatballs
Steak and broccoli
Grilled salmon with asparagus

Month 2

As you enter the second month on the plan and get halfway through your Insanity 60 day journey, your body may be burning calories more effectively and the workouts will be increasing in difficulty. In order to help make up for this, you may or may not increase your caloric intake to ensure your body is properly fueled. To meet your increased fuel needs, you can choose to add one to three complex carbohydrate snacks daily. The Elite Nutritional Plan includes a list of snacks for you to choose from. Adding calories and snacks is entirely up to you. If you feel you have plenty of energy to continue with the program at your current calorie intake, you can maintain the same caloric intake as you did during month one.

Examples of Complex Carbohydrate Snacks
1 small baked potato with skin
½ cup brown rice, measure after being cooked
1 small orange or banana
1 whole wheat English muffin
½ cup canned beans

Program Assessment

After beginning the Insanity workout program and implementing the Elite Nutrition plan, you will need to assess your calorie intake and measurements on a weekly basis. Although it is tempting to use numbers on a scale, these numbers do not take into account muscle versus fat tissue. Taking your measurements will be a much better representation of your success on the program. If you are not seeing results, change your caloric intake on the Elite Nutrition plan accordingly and recheck one to two weeks later. As you culminate the Insanity program, you can tailor the Elite Nutrition plan to meet your personal lifestyle. Although alcohol, sugar substitutes and junk food are not allowed on the plan, it is ok to add some of these items back into your diet in moderation. Completely restricting yourself from anything, even baked goods and candy, can lead to bingeing on them in the future so adding them in small amounts is acceptable.