May 2, 2012

Preworkout Drink: The Good, The Bad, The Instant Gratification?

I first was introduced to a preworkout supplement was when I started my first round of P90X back in 2008. The first brand that I tried was No-Xplode based on a friend’s recommendation. Of course, for the first few weeks, my workout was amazing – pushups seemed easier and pullups were actually possible! The only problem with No-Xplode to me at that time was that the need to cycle 1 month off after taking it for 3 months non-stop.

After a year of taking it, I looked at the other alternatives out there. I’ve tried many brands like Jack3d and PumpFuel but those products made me too jittery and I felt like I was almost having an asthma attack when working out.

I found something that I really like by Gaspari Nutrition called SuperPump250, and now called SuperPumpMax. I had been using this for a couple of years until I switched into Beachbody E&E earlier this year.

So, should you be taking a preworkout drink? Here are the benefits from my very own experience:

I can lift heavier and do 1-2 extra more reps. This might not sound like a big deal, but when trying to gain lean muscle mass, even the extra 1 rep helps!
I can last longer in cardio and push myself during HIIT. For example, when doing an interval running, I can sprint as fast as I can at a longer rate.
It wakes me up and makes me alert when I do my workout in the morning
And it helps me with my motivation. Sometimes, I do have the lazy spell but it easily vanishes when I drink my preworkout drink.

Even though I had been eating healthy and working out on a regular basis, I was told by doctors that my blood pressure was a tad high for someone of my age and fitness level. Dont get me wrong, my pressure was still considered normal, but the doctor expected something better from me. This has been going on for few years and puzzled me since I do drink Shakeology, which is supposed to reduce the bad cholesterol and help to reduce high blood pressure.

When Beachbody E&E came out earlier this year, I decided to switch and give it a try after it had been recommended by many of my close friends. Initially, I thought that it was somewhat weak, but it still serves the purpose. Everything works the same although E&E doesnt give me the “pump” feeling that I usually get from SuperPumpMax. I gave it a try and after a month of taking it, my acupuncturist took my blood pressure and she was shocked to see that my pressure had improved significantly the past couple of weeks. The only thing different was that I stopped taking SP and started taking E&E.

E&E is a healthier and natural pre-workout supplement. Read more here.

Is it worth it to risk your future health for instant gratification? Sure, you feel like you’re the King of the World when taking certain supplements like Jack3d or SuperPumpMax, but the long-term side effects are not worth for the short-term result. Be healthy inside and out; your internal organs will thank you for that.

Why Starving Yourself Doesn’t Work

So here’s the deal on why starving yourself doesn’t work and you’re probably not seeing any results from those diet pills you had such high hopes for. You, I, and everyone else has this thing called a metabolism, the chemical processes that occur within our bodies that help us sustain life. People with high metabolisms tend to be able to eat more and not gain any obvious weight, while people with low metabolisms have bodies that tend to hold on to what’s being consumed.

Now here is the part most of you don’t know and that is, ‘Why’?

You have to eat!

That’s the answer – as simple as that.

Explanation: Lets say you just got out of bed from a nice 8 hour sleep. You shower, get ready for work, and what’s next….. you run out the door with some coffee and maybe a piece of toast? When you wake up, your body has literally fasted for 8 hours. It needs nutrition, and when your body doesn’t get nutrition first thing in the morning, it goes into something called starvation mode.

So the next time you eat, which would be lunch, your body will consume and hold on to any piece of nutrition, good or bad, that it can get its hands on, because your body simply doesn’t know when it is going to eat again. That is why you need to be consistent with your meals. The more consistent you are, the higher your metabolism will become that day. A good rule of thumb is to eat once every 3 hours. So eat 3 regular meals (breakfast, lunch, and dinner) and eat 3 snacks in between those meals. You might be thinking it is expensive to eat all these snacks. But by snacks I mean as simple as a stalk of celery, or an apple, along with some organic nuts or almonds on the side. A healthy snack, just enough to get you through to the next meal.

Now back to the diet pills and why you’re not seeing any results. Some diet pills suppress your hunger and that’s not the answer. Suppressing your hunger will only puts your body back in starvation mode and I just explained why you don’t want THAT to happen. Because every time you eat when your starved, your body will hang on to it and store it in the form of fat — fat that you’re working so hard to get rid of!

So when you wake up, start off with a glass or two of cold water to wake your body up and the blood flowing. Trust me, you’ll feel better! Then eat a good breakfast! There is more than some truth to the saying to breakfast being the most important meal of the day, because it is!

Jan 11, 2012

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The New Preworkout Drink – E&E!

BUY NOW!!! Only $29.95 for 30-Day supply ($22.46 for Coaches)

It has been several years now since P90X graduates (including myself) have been bugging the Beachbody CEO, Carl Daikeler, to create a preworkout supplement to fuel us with extra pump and energy before doing our workout. Carl was hesitant on the preworkout drink unless Beachbody can create one that is healthy and will not jeopardize our health. And now, it’s finally here! Introducing the Energy & Endurance!

What is E&E?

Beachbody E&E Energy and Endurance is a powerful preworkout supplement scientifically formulated to improve your energy, endurance, strength, and focus, helping you maximize every minute of your Beachbody workout. Whether early in the morning or in the evening after work, E&E Energy and Endurance will help you be ready to Push Play and realize your best results more quickly.

Why drink a preworkout formula?

Fatigue or lack of energy during exercise is a common complaint among athletes. To make the most of your workout, you want to be energized and focused so you can successfully tackle your planned fitness program.

A preworkout formula can help you:

Power up with energy and sharpen your focus to succeed at your workout.
Fuel your body to tackle the most challenging workout programs.

What are the benefits of E&E Energy and Endurance?

E&E Energy and Endurance can help you:

Burn more calories and fat to get ripped faster.
Maximize muscle performance to build muscle faster.

What are the key ingredients in E&E Energy and Endurance?

Energy and Endurance includes other preworkout ingredients to help maximize your workout:

Beta alanine: Amino acid that may enhance muscular endurance.
L-Glutamine: Amino acid that is known to aid recovery from hard training.
Quercetin: Bioflavonoid that may promote mental clarity and focus during a workout.
Bromelain and Papaya Extract: Ingredients known to help increase absorption of nutrients.
Phosphatidylserine: May help promote mental clarity and focus.
Rhodiola Extract: Root extract known to help support energy and endurance.
D-Ribose: Known to help provide energy to the body.

What’s the difference between E&E Energy and Endurance and other preworkout formulas?

E&E Energy and Endurance contains:

No artificial flavors, sweeteners, or preservatives
No high-risk or untested ingredients

BUY NOW!!! Only $29.95 for 30 Day supply ($22.46 for Coaches)

Oct 5, 2011

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Go for the Brown!

There are 2 main categories of rice: white rice and brown rice. White rice is is more popular and more available than the brown rice in most part of the world. Why is that? For one thing, uncooked brown rice has a considerably shorter shelf life (about 6 months) than uncooked white rice (8-10 years) due to the oils in the germ layer of brown rice. Therefore, back in the days where we did not have the efficiency and technology as we have today, it is more desirable to have white rice as it could be served as a survival food for long-term storage. In addition, brown rice takes longer to cook than white rice because of the outer layers of bran that white rice lacks, making white rice more convenient.

However, just like wheat products, all rice is not created equal. Brown rice is unmilled or partly milled rice, making it a whole, natural grain. White rice, however is completely milled and polished: unfortunately, the process destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be “enriched” with vitamins B1, B3 and iron. But it is not the same as the original unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice “enrichment.”

Health-wise, it is better to eat brown rice.

The benefits:

Brown Rice for Cholesterol Reduction:
The rice bran oil, which is present only in brown rice, contains gamma-oryzanol, a compound with the ability to lower cholesterol.
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Brown Rice for Type 2 Diabetes:
Brown rice and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion. Researchers have found that eating five or more servings of white rice per week was associated with an increased risk of type 2 diabetes. In contrast, eating two or more servings of brown rice per week was associated with a lower risk of type 2 diabetes. The researchers estimated that replacing 50 grams of white rice (just one third of a typical daily serving) with the same amount of brown rice would lower risk of type 2 diabetes by 16%.
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Brown Rice for Cancer Prevention:
Inositol hexaphosphate, a naturally occurring molecule found in high-fiber foods such as brown rice, is a compound that has been shown to demonstrate cancer prevention properties.
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Brown Rice for Cardiovascular Disease Prevention:
Research suggests that subaleurone components in a layer of tissue surrounding grains of brown rice may work against angiotensin II. Angiotensin II is an endocrine protein and a known culprit in the development of high blood pressure and atherosclerosis. Researchers found that subaleurone components that were selected by an ethyl acetate extraction inhibited angiotensin II activity in the cultured vascular smooth muscle cells. This suggests that the subaleurone layer of rice offers protection against high blood pressure and atherosclerosis.
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Of course, these are just the main benefits of brown rice and there are plenty more. So next time, when you’re in a restaurant and have the option for white rice or brown rice, go with the brown rice.

Sep 29, 2011

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HIIT Training & Cardio – What Is It?

HIIT Cardio | HIIT Training photo One of the biggest mistakes I see people making when attempting to speed up their fat loss is by doing the wrong type of cardio work. IT IS A MYTH THAT LOW INTENSITY, LONG DURATION CARDIO WORKS BEST FOR FAT LOSS. Whether it is elliptical or treadmill, you will not see the desired results if you do a slow pace easy jog at 2-4 mph for 60 min.

High Intensity Interval Training, HIIT (1-2 minute challenges) is by far the best type of cardio for fat loss and for a stronger and healthier heart and lungs. If you’re asthmatic like me, HIIT Training will be great for you, but start slow first as we do not want you to have asthma attack in the middle of the workout. While it is true that low intensity / long durational type cardio (50-65% of your maximum heart rate) does take a higher percentage of energy from the fat cells, the problem arises when your body stops burning calories the second you stop exercising.

The positive effects of HIIT Training come after the session is over as the body adapts, changes, and reacts to the stimulation. When you do low intensity / long duration cardio sessions, the body says “it’s a good thing I had the energy in the fat cells”, so it stores more carbs into the fat cells. You actually create more of a fat storage machine. On the contrary when you do high intensity interval, the body says “it’s a good thing I had that glucose in the liver and the muscles” so it stores more of your future meals there. You actually create more of an energy storing machine.

How to apply HIIT Training to your workout

Pick any type of workout that raises your heart rate. I prefer the treadmill, power hiking and swimming. After a warm up, do 4-6 set of 1-2 minute challenges with each one getting slightly more challenging than the last. Rest enough between challenges to get your breath and energy back. Rest periods get longer between challenges as they get more intense. For me, I would warm up on treadmill for 2-3 min at 4 mph, and then I would sprint at 9-10 mph for 1 min, and then slow down the treadmill to 3 mph for 2 min …. I would repeat the cycle for 4 times with overall HIIT cardio length of around 15 -20 min.

With your knowledge of HIIT Training, you can apply the concept to your regular routines. A friend of mine is doing HIIT training on his rowing machine by adjusting the resistance to increase and decrease the intensity of the workout. If you are a big hiking fan, do a small jog uphill for 1-2 min and then just slow down to regular hike. Soccer, volleyball, basketball, racquetball are games that involve around HIIT cardio as well, although those games are not in a controlled environment, which would make them a less efficient workout.

Need help with HIIT Training?

If you have more questions about HIIT cardio training, feel free to contact me.

I am a P90x Fitness Coach. I provide free fitness coaching for people who want to get in the best shape of their lives using P90x.

Post Title: HIIT Cardio

May 13, 2011

Posted by nickhusin | 6 Comments

Supplements to Build Muscles & Ripped Body

build muscle Muscle Building means hard work, and like many other things in life there is no quick fix. However, hard work and dedication isn’t always the miracle solution for gaining muscle mass, because no matter how hard some people try they just can’t get the right amount of muscle or that “bodybuild” they are looking for.

I am often asked whether it is possible to build lean muscle mass from whole food. The answer is yes, you can build a better body on a REAL GOOD DIET just like the guys back in the 50’s did, just like Steve Reeves, but to do so can take so much time, energy and trips to the supermarket, and could be very costly at the end. Healthy whole food is not cheap, and surviving on $1 ramen meal will not do the job. Also, keep in mind that those who managed to get ripped and muscular with whole food are usually people in the fitness industry - who spend their whole day working out , eating healthy – and not the average joes, who has regular job and life

Supplements make it much easier to get the necessary nutrients to build muscle and can even give you an advantage and enhance your training when taken right and combined with a good diet. If you’re a HARDGAINER like me, then proper supplements IS A MUST. You’re skinny by default, and to change that would require big investment in time (workout) and money (supplements).

In regards to buying supplements and using them, there is no one all powerful supplements, and it takes using about a few to get an effective combination. Of course eating naturally and supplementing with natural foods is the best way. You must eat 6 meals per day and each one should contain protein and carbs. 3 of these meals should consist of whole foods like chicken, rice and salad. The other 3 should consist of liquid protein.

In this following article, I’m going to talk about the importance of supplements, their rank of importance (in my opinion), and supplements that can be added to give you the advantage over the next guy.

WHEY

Beachbody Whey Protein Powder

Whey is a key factor in building muscle and burning fat. Athletes require more protein than the average person, because of the need to rebuild muscle fiber after strenuous muscle use. Without the use of protein, you can’t build muscle. It is recommended to consume between 1 and 1.5 grams of quality protein per pound of body weight each day. For example, for someone of my weight of 160 lbs, the minimum amount of protein that I should consume is 160 g and the maximum is 240g.

Why do you need Whey? Simple – average person only consume about 100 g of protein from whole food. Unless you’re ready to eat lean chicken breast all the time, whey protein is the way to go. You do need to consume around 3-4 whey protein (or protein bar) throughout the day. Crucial time to consume protein: 1) first thing when you wake up 2) post workout 3) late at night 1-2 hours before bedtime.

P90X RECOVERY FORMULA

P90X Recovery Formula

Research shows a post-workout meal high in carbohydrates is required to refill muscle glycogen/energy stores. However, you need to consume enough high glycemic carbohydrates to promote a substantial insulin release. Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. By consuming a large amount of carbohydrates, you will promote a large insulin release, increase glycogen storage, and increase protein repair.

While your post-workout feeding should be rich protein and carbohydrate, this meal should also be fat free. Fat slows down transit through the stomach and so eating fat after a workout essentially slows digestion and absorption of the good carbohydrates and proteins. That’s not what you want. And, yes, that means NO CHOCOLATE!

Why do you need the P90X Recovery Formula? Because it works! I have been using this product the past 2 years, when I first started with P90X. I drank it right after every workout. I have tried many other post workout drinks, even a home-made one, since I started working out in 2004, but nothing gives me proper recovery like this drink. Furthermore, my clients who use the P90X Recovery Drink always have BETTER and SUPERIOR results than those who do not. You could be cheap by making a home-made recovery drink, but your results would be just that – cheap

SHAKEOLOGY

Shakeology

I’ve been using Shakeology for over a year now and it’s helped me gain lean muscle mass and strength, while helping me maintain low body fat around 5%. Since I started drinking Shakeology daily, I can do more pushups & pullups, and I can bench press over 150% of my body weight. My overall mood is improved – AND, I like the taste! Mix Shakeology with raw Almond milk, shake or blend and you got yourself a great tasting delicious milkshake! Or add in fruits, berries, peanut butter, nutella, ice, etc to make a delicious fruit smoothie.

Shakeology contains 70 natural and organic ingredients, including numerous super-foods like sacha inchi, camu-camu, and goji & acai berry, which are essential for building stamina, endurance, strength, lowering down bad cholesterol and many more. Also, Shakeology contains all the vitamins and essential nutrients that you need and thus, you will not need to take any additional multivitamins.

Read my blog on Shakeology Scam here.

ADDITIONAL SUPPLEMENTS

* These are great additional supplements to take but not that crucial for building lean muscle mass. If you’ve limited budget, you do not need these, and just stick to the 3 supplements mentioned above.

Creatine

Beachbody Men's Strength & Muscle Formula

Scientific researches have proved that it is really safe to use Creatine as bodybuilding supplement since it is the biggest energy producer and enhances the body performance to extreme levels. It’s usually given to bodybuilders during training periods since this is the time when lots of energy really gets exhausted out of the body due to rigorous sessions of the practice and body building. Also, creatine exists naturally in whole food, especially in animal proteins so by taking creatine, you’re not cheating! It is no different than taking calcium or fish oil supplements.

One pound of beef contains 5 grams of creatine (daily recommended dosage), so it is possible to receive it from your diet but most athletes can’t and should not have that much red meat or salmon every day and need to find other sources of creatine (supplements).

Protein Bar

P90X Peak Performance Bars

A protein bar delivers a high level of protein to you, which is important for the health of your body, especially if you are growing, lifting weights or otherwise participating in athletics. Protein helps your body maintain, repair and build muscle. One of the reasons protein bars are so popular is because of their convenience. They can be brought with a person to the gym, or used as a meal replacement if you’re in a hurry. You do not need a protein bar if you constantly have access to whole food or whey shakes, but if you’re a busy person like me, it is a good ideas to have protein bars around your backpack, cars, etc for snacks

Preworkout Drink

Finding the best pre workout supplement is definitely important so it can help you get through your weekly workout routines. It gives you the energy needed to push yourself through your workout with ease. Most preworkout drinks contain nitric oxide and caffein, which work by stimulating roadmap vascularity and triggers explosive energy.

After talking to hundreds of people, I tallied out these pre-workout drink.

Super Pump 250 (highly recommended, currently using it)
Jacked
N.O. Shotgun
White Flood

Some of you might have heard of NoXplode, which is a very well know product but from my own personal experience, I would not recommend it to anyone as it is pricey and less effective after taking it for a long period of time. Plus, you’d need to cycle it off after 3 months of usage.

ZMA

ZMA is a patented mineral formula containing 30mg of zinc and 450mg of magnesium along with 11mg of vitamin B6. Zinc and magnesium are two minerals that can be very important to muscle building. Zinc plays a major role in hormone regulation (testosterone) and magnesium helps oxygenate muscle tissue. Deficiencies in either can severely hamper your muscle building capabilities.

People supplementing with ZMA often report great side effects – they sleep better. The importance of quality sleep to building muscle should never be minimized. It is this time that the hormones come out in full force and the majority of muscle is built. To get the benefits ZMA can offer, it is of great importance to take it when there is no calcium in the stomach (not with milk or whey protein). The best time is within an hour of your bedtime.

*Women especially should consult with a doctor before taking ZMA

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Here’s what I do (with working out in the AM):

Breakfast: Whey Protein

Preworkout: SuperPump250

Post Workout: P90X Recovery Drink (2 Scoops) + Beachbody (1 scoop)

30-60 min Post Workout: Shakeology

Snack between Lunch-Dinner: Whey Protein or P90X Peak Performance Bars

Bedtime: ZMA

Would you like a free online fitness coach? Click to learn more.

May 10, 2011

Posted by nickhusin | 0 Comments

My Shakeology Review

Is there a Shakeology Scam?

Sounds too good to be true, right?

This is why the ‘Shakeology Scam‘ myth started.

People can’t believe something can be so simple, yet so good for you.

There is not a shakeology scam. In fact, Shakeology contains 70 natural and organic ingredients, including numerous super-foods like sacha inchi, camu-camu, and goji & acai berry.

Watch Statements from 100 Doctors

→ Sacha inchi is rich in polyunsaturated fatty acids, which help to lower HDL cholesterol levels and reduce hypertension & other cardiovascular diseases.

→ Maca root helps with endurance and stamina, a pure energy source. It is known that in ancient Peruvian culture, warriors took these roots before going to war.

→ Cacao is the natural, raw and organic cocoa before being processed and it works as the natural anti-depressant.

→ Camu- Camu is a fruit that contains powerful phyto-chemicals with health benefits – including the amino acids serine, valine, and leucine. Camu-camu has more Vitamin C than any other known plant in the world. It has a surprising range of therapeutic effects. Many people have stopped using synthetic Vitamin C because they find Camu-Camu is energizing, mood-lifting and highly effective in strengthening the immune system.

→ Goji & Acai berry are filled with powerful anti-oxidants that may help prevent cancer and other illnesses, including heart disease. Anti-oxidants may also boost the immune system and lower cholesterol. Benefits include calmness, better athletic performance, happiness, quality of sleep, and feelings of good health.

Still think there’s a Shakeology Scam?

View the image below to learn about Shakeology’s ingredients or click to download the PDF. It’s further proof of no shakeology scam.

For those trying to lose weight, I’d recommend having Shakeology for lunch. Drinking Shakeology during the day provides your body with essential vitamins and nutrients it needs for metabolism. You will be more alert at work or school – enjoying the same benefits as the 5 hour energy drink – but getting them from a natural product. Plus, drinking Shakeology for lunch is a great way to save money, as you’re no longer spending $10 for a healthy lunch. Still not convinced there is no shakeology scam?

For those who are lean and trying to add muscle mass, I’d recommend taking Shakeology for breakfast. One thing I see with lean people is they neglect a good breakfast. Shakeology is a quick and easy way to fix that. I usually mix Shakeology with raw Almond Milk and have that for breakfast. Most of us have about 200-300 calories for breakfast, so this mix of shakeology is great. This way you’re not sacrificing much with your daily caloric intake.