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Barely a Single Person Knows about this Controversial Diet

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Video about Losing WeightWelcome to Bird Dog Exercise. I just wanted to share a pretty interesting video, which is centered around weight loss which we found.

We have also heard many good reviews but at the same time, we have also heard, that dietitian experts are trying to pull the plug on this as it’s causing them to lose a lot of money in the dieting industry.

So please let us know your thoughts on this by leaving a comment.










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P90X2 Review

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P90X has become an iconic part of fitness culture. Many people have tried it, many people have been successful with that program, and others unfortunately gave up before they could see the real change it can do to their bodies. However, as so many people have tried P90X in the past there was a definite need for something else, a sequel to this program was needed to help propel more people to even greater levels of fitness.

P90X vs. P90X2 – What makes this program different?P90X-vs-P90X2-451x2032

P90X2 was designed to help those who are somewhat fit to become better in athletic performance. However, just because that is how the program was designed does not mean that those who don’t have a solid base of athletic performance couldn’t benefit from P90X2. As opposed to being solely based around muscle confusion P90X2 is based around muscle integration and post activation potentiatation which will take you to a whole new level.

As well there are some misconceptions with P90X2 in that many people assume that this is only a 90 day program. If you really follow the principles of the program this could last far longer then 90 days and may even last up to 120 to 180 days to complete. You will be challenged in different ways and that is what makes this program different then many others.buy-now-button-amazon1

The three phases of P90X2

Just like the original P90X the sequel to this program is separated into three phases. Each phase is meant to build upon one another and thereby help you build a solid foundation of performance. The phases of P90X2 are the following:

  1. Foundation (3 to 6 weeks)
  2. Strength (3 to 6 weeks)
  3. Performance (3 to 6 weeks)P90X2_JT_SchedulePreview_800

The foundation phase builds upon the principles of balance and instability. By introducing moves that involve unstable surfaces you will find you use more muscles with each exercise. It is this phase that is perhaps the most important as it builds a solid base for the rest of the program. As well just because each program states it can be used anywhere from 3 to 6 weeks does not mean you should stick to that rule as it was some sort of dogma.

Rather, each phase of this is meant to help you increase your athletic performance and make you a better athlete. So therefore it would be logical to just keep at each phase until you have mastered it, which may take longer than the stated 6 weeks. Some have been known to stick with the foundation phase, or the other phases for that matter, for up to two months if not more, doing that ensures that they fully capable of performing any exercise in this program.

Not a 90 Day Program!

As you can imagine this is not your typical 90 day program. Rather, you are measuring your progress by your increased abilities to do very difficult moves. So you may have to take this from a totally different mindset then you did before, always finding your limits and challenging them is what makes you a better human being.

What is included in the program?

Unlike P90X there are multiple combinations or variations of this product available on the market. The base program just consists of the DVD’s and the Exercise Guide as well as a detailed nutrition plan. Many people will get away with just using that base kit to start, especially if you have not previously performed any rounds of P90X in the past.

However, in order to get the maximum results it may be best to try and get the “Deluxe Package” as that contains two medicine balls and an instability ball. Those are necessary in order to perform some of the more advanced moves in this program. It would be a very bad idea to avoid purchasing those items as they can really help you not only lose weight, rather body fat, but also help you get become more athletic and overall better at everything.

You should have at least 13 new DVD’s in this program regardless of which version you choose to buy. These new DVD’s are the following:p90x2_deluxe

  • X2 Core
  • Plyocide
  • X2 Recovery + Mobility
  • X2 Total Body
  • X2 Yoga
  • X2 Balance and Power
  • Chest, Back, and Balance
  • X2 Shoulders and Arms
  • Base and Back
  • P.A.P. Lower
  • P.A.P. Upper
  • X2 AB Ripper

You may also receive two additional workouts if you purchase the Deluxe or Ultimate package and those include the following:

  • V Sculpt
  • X2 Chest, Shoulders, and Tri’sbuy-now-button-amazon1

But if you don’t want to purchase this right away those two additional discs are available separately.

Unlike the original P90X this version focuses a lot more on “core workouts” that help strengthen your abdominals and your back. So if you want to get a “six pack” then this is the package to buy, you will definitely get a six pack regardless of if you buy P90X or P90X2 but with this program the focus is far more on building these muscles that you may experience the results you desire quicker than you thought.

Recommendations for the best results

As with any exercise program, tracking your diet will greatly help improve the results. Many people just don’t seem to understand that a “six pack” is not created in the gym but rather in the kitchen. So by paying close attention to the guidelines in the nutrition guide you will be able to see the results you desire and not be discouraged by any lack of progress.P90X2 Nutrition Guide

Some routines may be best if you take a pre-workout drink beforehand, such as C4, Jack3d, or BeachBody’s own Energy and Endurance formula. If you are finding yourself dragging and not putting enough effort into your workouts then you should evaluate your goals again and take the time to find a more compelling reason why you are choosing to get healthy.

Becoming extremely fit and healthy takes dedication and a mental toughness that is tough to foster. Some say you have to practically become obsessed with this in order to become really successful, and they may have a point. It is tough to change habits made over many years, clearly there are many who fail at this program and many others each year.buy-now-button-amazon1

By using this program along with a good diet of healthy food you will see results, just about everyone who has tried this program and gave it all their effort has been pleased. Clearly, if you are not challenging yourself now then you will just keep staying the same and not become any better then you are capable of becoming. You can click here for more information about exercise.

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P90X Results and Recovery Formula Review

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The P90X workout was designed for those that desiring to get into the best shape of their lives.What is this drink for and how can it help you? Undoubtedly many have achieved exactly this, and for many more they are in the process of becoming healthier and thinner then they have been in years. But if you have tried this workout in the past then you know how sore it can make you feel. Good practice can be doing simple exercises like the Bird Dog Exercise to get the muscles moving before performing a workout.

Unfortunately many people quit their journey to ultimate fitness because they simply cannot get past the intensity of these workouts. If you have been lethargic for years this whole routine can put a strain on your muscles. There are many ways to combat this and one of the most popular ways is the results and recovery formula made by Beachbody.

This drink is pleasant to have after an intense workout such as Legs and Back or the brutal Chest and Back routine. Those two workouts will certainly cause many people to be very sore and aching for some relief.

The taste of the drink is similar to what you would expect from other health drinks, there is certain effervescence to the drink that makes it seem like you are practically cheating. It is certainly something sweet to drink and if you are following the P90X meal plan then your body is becoming accustomed to the lack of refined sugars.

Most importantly does this actually work? Many people claim it does and after consuming it after such an intense workout there is a decreased feeling of soreness the next day. Some may claim you are less sore because you are becoming stronger and fitter. This very well may be true but if you push yourself hard enough you should always be sore after a P90X workout.

When you compare drinking this to an Epsom salt bath for instance the recovery formula is a lot more pleasant way to recover from any intense activity. As well you can drink this formula while you are doing your Plyometrics to help you get through it.

The whole point of doing something as intense as P90X is to start to fundamentally change how you view yourself and your relationship with fitness. Recovering from your daily exercise will help you attack the next day with even more gusto and power. But then again you should really earn this recovery drink. If for instance you look at your heart rate monitor and compare your current results with your past results and they don’t match up then don’t indulge into something you did not earn.Recovery drink formula

There are lots of people who are currently trying to get fit who are either morbidly obese or borderline and as such their muscles have significantly atrophied. When you start to tear down those muscles through intense pushing and pulling the soreness can be crippling. That is exactly why you should plan ahead before even attempting as intense as a round of P90X, and part of that preparation should be buying the recovery drink.

Muscle soreness and fatigue become commonplace to those who are always going to the gym or exercising often, it is just a part of the normal day to day routine. When this soreness becomes disabling then you should seek out a remedy.

Now this is not the only way to recover from a intense workout, but it sure is one of the quickest ways. The other methods involve a lot of stretching and dunking yourself into a cold bathtub filled with ice. What would you rather do? Exactly!

When it comes to the end results and the flavor the results and recovery formula cannot be beat. Sure there may be other competing recovery drinks on the market but why mess with something else when you know you can get a solid product from a well known company such as Beachbody.


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P90X Results and Recovery Formula Ingredients

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p90x results and recovery formulaWhen trying to attempt a round of P90X it is always beneficial to recover from your workout. After all, these are extremely intense workout sessions that are designed to give you the maximum results in the minimum amount of time. Many people complain of being sore after the lifting days such as Chest and Back or Legs and back day.

Recovering from your workout will give you enough energy to try this routine again. There are countless people who have started on P90X and then stopped just because they felt too sore to continue. Recognizing this problem Beachbody came out with a recovery drink to help your muscles recover from these intense beatings.

These recovery drinks can be beneficial for all stages of exercise, such as doing simple exercises like the Bird Dog Exercise all the way up to doing extreme routines.

But have you truly taken the time to examine all of the ingredients? After all, this is something you are putting into your body to make it healthier so it would be logical to look into the ingredients to see if that is truly what it was designed to do. There is a lot of hype in the fitness community so you should always be cautious when it comes to claims of how effective anything is without at first looking into how it is made.

Below there is a detailed list of all of the ingredients in the results and recovery formula and what is their exact purpose and potential side effects.


This is by all accounts a sugar. Of course,  this may shock you in that as you are getting healthier you are told to avoid eating sugars in order to help you lose weight. However, when you exercise your body can best absorb any type of sugar, and by combining sugars with a concentrated protein source, you will be able to get that protein to your muscles quicker.

Whey Protein Concentrate

The purpose of this ingredient is to help your muscles recover from the breakdown from your workout. Muscles rebuild themselves by using the protein you ingested. As was mentioned before you want to get this protein delivered into your muscles as fast as possible and the best way to do that is by using a sugar such as Dextrose. The combination of the two ingredients is the linchpin to make this whole system work.

Natural Orange Flavors

Okay from what could be researched the meaning of this ingredient is dubious. Essentially there are very little regulations in regards to natural flavoring of any kind. That means it could be an orange juice extract or some other form of orange. Should this be avoided? Not too sure to be honest. Unfortunately without any more specific information as to what Beachbody means by this ingredient all that can be said is that many other products contain the same thing, so you are probably already accustomed to drinking it.

Citric Acid

Basically this ingredient is used as a preservative for most foods. It is quite common to be seen on other packaged foods and with  average consumption should not be dangerous. As you might imagine this does offer a slight bitter flavor to whatever it is added to, so if you have something that is too sweet this may help to balance the flavor out.

Carrageenan Gum

This is used as a binding agent to bring all of the other ingredients together. Interestingly enough this one substance is now being studied to fight off various forms of infections including HIV and HPV viruses. Further research is being conducted in regards to the safety of this ingredient. The results of various studies have been inconclusive.

Creatine Monohydrate

This is by far one of the most popular supplements on the market today. What this does is causes the fuel in your cells, known as ATP, to become active. This results in you getting stronger, recovering faster, and your muscles becoming larger. A potential drawback of this supplement is that if you are trying to lean out then this may make you feel bloated or not as cut as you are desiring.P90X, the most intense training program ever!

Is it safe to use? Absolutely! There are thousands of people using this every day with little to no side effects. While some forms of this need to be stacked, in order to get the most effect if you use it on occasion then there should be no issues.

Tartaric acid

This ingredient is used quite often as a leavening agent. So most likely this may just be used as a filler ingredient to give more flavors. As well this one ingredient is found in wine as a naturally occurring by product of the bottling process. This is a natural occurring anti-oxidant, so there are some health benefits in including it in this post workout drink.


This is used to make the consistency smooth to drink. It is an emulsifier and as such helps to incorporate all of the included ingredients and also aids in digestion. Without this then the recovery formula would be extraordinarily gritty and chalky to drink and make it extremely unsatisfying.

Magnesium Oxide

One of the reasons this is included is because this ingredient is used frequently to help digestion and also act as a laxative. This aids with any potential heartburn. Basically, this ingredient helps ensure that there are remarkably few adverse effects from drinking the recovery formula.

Potassium Phosphate

Essentially this is a digestible form of potassium. There are three kinds that this could be but since it is not on the label we are left to guess. So in reality this could be one of the following:

  • Monopotassium phosphate
  • Dipotassium phosphate
  • Tripotassium phosphate

All three are safe to consume.

Stevia Extract

Stevia is a natural sweetener. In order to combat some of the acids used in this formula, a sweetener is required. As opposed to straight cane sugar this substance is not absorbed into the digestive tract and as such has zero calories. The safety of this ingredient is well known and is used worldwide as a food additive.

Lohan Fruit Extract

This is another natural sweetener. Having far fewer calories than sugar this is used often in other health drinks and supplements. Without this fruit extract you would not get the same level of flavor, without a delicious flavor you would not consume the drink in the first place.

Now just a few of these ingredients would be great to have as standalone supplements. For instance,  the Creatine Monohydrate is consumed on its own as well as the whey protein. The reason they are combined is to give a compounding effect. This is precisely what you need after a brutal workout.

Now many people consume a post workout drink without truly earning it. What is meant by that is that many people will drink this thinking that they deserve the treat after the workout. But the truth of the matter is that you unquestionably should push yourself hard in order to require a post workout recovery drink. As well make sure you are counting this drink in your overall calorie counting as well as the macronutrients to make sure you are not deviating from your overall meal plan.P90X, before and after 4 weeks.

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The Bird Dog Exercise Workout

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Is your back HURTING?

Are you looking for a SOLUTION to that back pain you have been SUFFERING all of this time?

The Bird Dog Exercise WILL HELP you strengthen your back and stop the PAIN!

Check out this GUIDE for more information on how to deal with BACK PAIN by clicking HERE.

This exercise is intended to strengthen your “posterior core“, this includes the abdominal muscles, lower back, butt and thigh regions. It’s an exercise which is not difficult to do and requires no equipment, all you need is yourself and some space. Below is an explanation of how to do the exercise, in both video format and written format.

bird dog exercise
  1. Begin by kneeling on the floor with your hands spaced apart at shoulder width.
  2. Tense your abdominal muscles, and you should, at first, try lifting one hand and the opposite knee just above the floor. This will give you an idea of the balance that you need to do this exercise.
  3. Once you are comfortable with lifting your knee and opposite hand and balancing, begin to straighten your arm out in front of you, and lift your leg and straighten it behind you. By doing this you will feel your abdominal muscles tense up. Try to copy the picture above.
  4. Try to hold this position for 10 seconds, which will give the abdominal area a good workout and then return to hands and knees on ground position again.
  5. You should try to repeat on alternate hands and legs 5 times, or 10 repetitions in all. Add additional sets of 10 exercises up to 3 times per workout. This will give the abdominal area a full workout. Do not overdo this exercise as it could lead to muscle strain.
  6. Once you master this exercise, repeat it 2 to 3 times per week.
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The Insanity Workout

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If you are looking to lose weight and to tone your body, to gain more muscle maybe, then Insanity, the course developed by Beachbody is the course that you need. Of course if you are just starting out, then starting with an exercise such as the Bird Dog Exercise is a good idea.

Insanity Challenge Pack

Here is why Insanity works:
You get a 10 disk DVD set which features your own personal training assistant, Shaun, which will help you put the course to the test and achieve the results that you want.Insanity-Challenge-Pack-2-1024x5761

  1. Dig Deeper and Fitness Test: To start, Shaun will put your body to the test and see what you’re made of. (30 minutes)
  2. Plyometric Cardio Circuit: Burn fat with intervals of intense lower-body plyometrics and sweat-inducing cardio. (40 minutes)
  3. Cardio Power and Resistance: Build lean muscle and upper-body definition with strength-training and power moves. (40 minutes)
  4. Cardio Recovery and Max Recovery: Shaun goes easier on you once a week so you’ll be ready for the next round. (80 minutes)
  5. Pure Cardio and Abs: Nonstop, extreme cardio workout. (40 minutes)
  6. Cardio Abs: Do explosive intervals of cardio and core moves for rock-hard abs. (20 minutes)
  7. Core Cardio and Balance: This workout lets you take a break after month 1 and gear up for month 2. (40 minutes)
  8. Max Interval Circuit: With MAX Interval Training, this circuit is more intense than anything you’ve ever done before. (60 minutes)
  9. Max Interval Plyo: Push your legs until they beg for mercy with power and plyometrics, all at your MAX. (55 minutes)
  10. Max Cardio Conditioning and Abs: Get pushed to your limit with this extreme cardio workout. (50 minutes)

You also get FOUR Helpful Tools

  1. Elite Nutrition Plan: A meal plan specifically designed to fuel your body for these intense workouts.
  2. Fitness Guide: It’s short and to the point, with just the information you need to know and no bull.
  3. Insanity Calender: Allows you to track your progress through month 1 and month 2, set workout goals, and stay motivated the whole time. Plus, the Fit Test Tracker tracks your results as you transform your body.
  4. Free Online Support Tools: Stay inspired with round-the-clock access to fitness experts and peer support.
This workout is the best of its kind and can really give you the results that you want if you apply yourself and do the workouts properly. You can see the results of people who have completed the Insanity workout.
You don’t need exercise equipment, you just need your body and a little space around you, and your body can do the rest, you will just need willpower and a big heart.If you are after an easy workout then this is not the workout for you, it is a difficult workout, and requires you to apply yourself as much as you possibly can, however the results speak for themselves, they are phenomenal, and will give you that lean, muscular body in a short amount of time, which you thought would not be possible.
Get your Insanity Workout now!
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No xplode vs. Hyper fx – Which pre-workout supplement is best?

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In the realm of pre-workout or recovery drinks, the choices seem endless. Just about every company seems to have their own concoction of a specialized formula that is supposed to make you pumped up before your workout. Clearly, there are some really great products on the market and, unfortunately, some real duds too.

There are many considerations before selecting a pre-workout drink. What type of exercise will you be doing? Are you aiming to lose weight? Do you need to build mass in the off season? What other supplements are you taking right now, and will this interfere with any pre-workout drinks?

Comparing one pre-workout drink to another is fairly easy. Each has its own benefits. For instance in this comparison of BSN’s No XPlode to their Hyper Fx product several considerations will be made. Each pre-workout supplement can definitely aid you in your efforts to get bigger, or leaner depending upon your goals.

N.O. XPlode

The N.O. Xplode supplement by BSN is quite popular. Not only is the drink tasty, by the many reviews online that could be found, but it seems to really do the job. The mental alertness is what really caught my attention here, as when you are training hard it is difficult to keep your mind focused on the end goal.

You can easily incorporate other BSN products into the mix here with little to no worries about interfering with their effectiveness. Looking at the ingredients, you can see that this is packed with a variety of amino acids to help you.

protein powderbuy-now-button-amazon1

Questionable use of some amino acids

What is questionable though is the use of L-Arginine-Alpha Ketoglutarate Acid in this drink. The studies into this supplement have been shown to show little effect and may actually hinder future muscular gains. So, this maybe should be better marketed towards the endurance athlete.

Just because, something has not been peer reviewed, does not mean it is not effective. There could be very good reasons why these ingredients have been added, there may be some non peer reviewed studies showing it is effective.

Beneficial aspects of the N.O. XPlode supplement

It is not all bad; however, there are some good aspects of this blend. The other ingredients listed are known to show an increase in mental alertness and aid in overall concentration. Does this immediately translate into bigger size or a faster athlete? Not typically, but the amount of time you spend training and the quality of that training will determine how far an athlete can go.

For instance, the ingredient L-Tyrosine is beneficial in causing increased muscle size and growth if used in combination with a balanced diet rich in other protein sources. As well there are varieties of other effective amino acids listed that can help you.

Since there are both caffeine and caffeine free versions of this drink, you should think carefully which one to choose. The body can naturally generate a resistance to caffeine or other stimulants. After a time, the effect of any stimulates becomes decreased.

The alternative then is to stack this pre-workout drink over a period of several weeks and then after a period of time cease using it. This is quite common among many athletes. Truly this should not be consumed on a regular basis as it will lose its effectiveness.

There are no best methods available, but what many people seem to recommend is to consume one scoop before a workout and then as the weeks go by to add more scoops to get the same effect. Once this cycle has been completed you may need to detoxify your body for a period of several weeks and then begin again.

N.O. XPlode compared to Hyper Fx

Hyper Fx is another BSN product and is similar to N.O. Xplode but seems to have a lot more going for it. For instance if you are serious about gaining mass then you should supplement with D-Aspartic Acid. This has been shown through various peer reviewed studies, to increase the testosterone levels in the blood stream.

weight loss shakebuy-now-button-amazon1

Helps increase muscle growth

Increased testosterone is proven to show an increase in energy, sense of well being, and increased muscle mass over time. Every weight trainer should stack this as part of any supplement package.

As well the use of branched chain amino acids is very effective in aiding to the growth of muscle and helps with the repair of extreme workouts you may be performing. Consuming this first thing in the morning will help you get what your body needs right away and you should be ready for the next workout.

Fewer calories per drink consumed

Hyper Fx is also better in that per serving there are fewer calories as opposed to other pre-workout drinks. Ultimately when you want to get ripped and lean every calorie counts. If you are training for any competition, this can and will make a difference.

You may also experience an increased metabolism and increased energy as this has an ingredient Adenosine 5′Triphosphate Disodium (ATP) which is known to help the cells metabolize whatever comes their way.

Hyper Fx seems all around a safer and better product than N.O. XPlode. In comparing the two products, the clear choice winner here seems to be Hyper Fx as you will gain more out of each drink consumed. As stated before the effectiveness of these pre-workout supplements will begin to taper off. So, to stop this from happening a regimen of stacking and cleansing should be enacted.

Whatever pre-workout supplement you choose to use if, at any time, you should experience some adverse side effects such as a rapid heartbeat or any other reactions than you should stop immediately. Unfortunately, many people believe that consuming of a “aid” will help that much more, sadly this is just not the case.

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GNC Lean versus Shakeology – A comparison of supplements

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Many people have heard of Shakeology. You perhaps have seen all of the infomercials regarding this Beachbody supplement or have seen the various YouTube videos regarding how much weight people have lost. But you may not know that there are many other similar supplements that claim the same benefits.

But are these two supplements comparable? Just because some have claimed they have used GNC Lean and obtained the same results does that mean it is a similar product? Clearly a closer examination is necessary in order to make the right choice.

GNC Lean – How does it compare?

GNC Lean is obviously made by the health store chain GNC. The sole purpose of this, at least how it is marketed, is to help those lose body fat. But do the ingredients support this goal? For the most part, they do.

What does surprise me is that this supplement is based mostly upon a maltodextrin and oat bran blend. This is from reading the first ingredients on the packaging. While oat bran will definitely fill you up, the other ingredients do not add a lot of protein. The combination of both complex carbohydrates and protein has been proven to be a great way to nourish the body over an extended period of time and aid in weight loss.

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Since you only consume about 180 calories per serving, you should not have to worry about getting fat from eating this in the morning. Essentially the idea is you use this drink as a meal replacement in the morning.

What may be better is if you combine this with a scoop or two of a protein supplement, this will add the needed protein that your body needs at the beginning of the day. As well you would not be adding a lot more calories if you did this, and you would feel fuller longer, and hence feel less likely to binge.

If you are vegan this may not be the best choice, this whole line of supplements is based upon milk protein or protein from animal sources. That can be a huge drawback for many people who wish to switch to a more plant based diet, again this is not a great selling point for the brand.

Shakeology – What makes this different?

Perhaps you have seen all of those commercials on television with a lot of extremely healthy and ripped physiques. Many of those same people you see will trumpet the benefits of adding Shakeology to their diet. Just like GNC Lean this is a supplement that is supposed to help those lean out and get a healthier body.

But the people at Beachbody claim they have a completely different product. Is that really true? Isn’t this just like any other weight loss drink you can get at any health food store? The simple fact of the matter is no, and when you really look at all of the ingredients and total them up you may see why this shake costs so much.

weight loss shakebuy-now-button-amazon1

There is a total of 70 or more ingredients. To go into detail for each one of them would consume an awful lot of time and plenty of articles could be discussed on each ingredient. But I will discuss a few points that make Shakeology different.

First off the quality of the protein is sourced so that it does not hormonally adversely affect you. Other shakes, maybe even the GNC Lean brand, use soy based protein or protein from genetically modified sources. Using substandard protein sources means your body may not recover properly; this can impede any weight loss and cause some adverse side effects if used over time.

Secondly you will never find a vanilla based flavor of this drink. The reason being is that vanilla is actually a series of chemicals added that not only take away much of the shakes ingredients but could cause gastrointestinal issues in the future.

The base of Shakeology is a delicate balance of all of these ingredients put together. As opposed to using filler such as oat bran, instead this company chooses to use higher quality products. One thing to note is that you will never find a vanilla flavor of this drink for the sole reason that vanilla flavoring can drastically alter the chemical composition of those 70 ingredients.

Quite frankly Shakeology is a far superior product. But the drawback is that you can only get this if you live in the United States of America. The laws governing shipping food products are quite severe, and some of the ingredients are tightly controlled or not allowed in some countries.

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7 Tips to Strengthen the Core Muscles by Exercising

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If you have ever been to a gym before, you will know that it is a tough place of hard physical work, but if you have ever stuck at it for a length of period where you have gained results, you see the value of your hard work.

Even if you are new to going to the gym you will have seen people there who look like they workout all of the time. But the truth is you can’t become like that over night, it takes time and perseverance.

  1. Start below your ability level – The biggest problem for anyone new going to the gym, is working out a sustainable workout regiment. They think they have to work out till they drop from day one to see results. This is WRONG. You should start from day 1 BELOW your ability level. This means, workout, but don’t over work yourself, you need to allow your body to get used to the exercise it is getting.Strengthen Core Muscles Starting with simple exercises such as the Bird Dog Exercise is usually a good place to start exercising.
  2. Commit yourself to workout for 30 days – Once you begin exercising, don’t give up, the beginning is always the hardest. By committing yourself to do a little bit of exercise every day, over a period of 30 days, you will be set into it. You will be ready for more and be able to continue with it, you will be able to workout to a higher more physical ability.
  3. Make sure you enjoy your Exercises – If you don’t like the particular exercise you are doing, then do a different exercise. There are many ways of exercising your body and many different ways to exercise the different parts of your body, don’t just stick to one. Make sure that you vary your efforts to give your whole body a good workout. Try to enjoy yourself when you exercise, this will help keep you focused on exercising and not giving up.
  4. Suffer from stress? Workout – Stress can be relieved by exercising, it will release endorphins which will improve your mood overall. When you feel stressed, try doing an exercise that you enjoy, you will feel so much better after it.
  5. Exercise with friends – If you have friends that enjoy exercising or would like to get into exercising, you could go to the gym together and workout. Adding a social aspect to working out can be fun, you can have mini competitions amongst yourselves, or do the same amount of running on the treadmill together.
  6. Build up an exercise habit – By continually going to the gym or working out at home, you will build up a habit to exercise. This is good because you will be able to keep at it, even when times are tough. This is important because getting results does not come from going to the gym for one day, it comes from being consistent and working hard.
  7. Join an exercise class – Joining an exercise class can be a great way to achieve goals, and to keep up the habit of exercising. You can attend these classes and make new friends, which will motivate you to continue going, and also to share your experiences with the rest of the class.

The result from doing the above will be a healthier lifestyle. With more work and dedication it has the ability to give you those muscles or slender tone that you are after, and make daily tasks such as climbing the stairs at work a doddle.

Why not start right now with a beginners exercise by following the video below:

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