Are You Eating The Right Foods to Fuel Your Workout?

Whether your goal is to get lean for the summer or bulk up to play a sport what you eat and when you eat is very important.


If your goal is Weight Loss you want to be at a calorie deficit by the end of each week while still maintaining your hard earned muscle. Timing your protein intake around your workout is a good way to do that while still losing fat.

Calorie Deficit: Write down the total amount of calories your eating in a day. Then cut that by 250 calories. If (when lol) your weight loss plateau, lower your calorie intake by another 250 calories.


If your goal is Muscle Gain your body needs to be at a calorie surplus as to get enough nutrients for growth. Eating a meal rich in protein and carbs before and after training will speed up that muscle growth.

Muscle Gain: Eat, Eat, Eat lol. If your goal is to be at 160 pounds, eat 40 grams of proteins and 40 grams of carbs about 90 mins pre - and post - workout. While the protein is more important for gaining muscle keeping the carbs in your meals will help you hit your daily calorie gain easier. You should be eating a little over 2300 calories a day. If your on a fairly aggressive resistance training program and burn calories really fast like I do add 250 to 500 cals a day to that.

If your goal is to bulk up I suggest trying out the BodyBeast program. It has instructions for just getting bigger and just getting leaner while gaining muscle.

This former college athlete lost 30 pounds and eased his back pain in just 10 minutes a day with the help of 10-Minute Trainer®

Meet Walker M.! He participated in The Beachbody Challenge and won the $500 Daily Prize for December 11th!



At 35, I was nowhere near being seriously overweight, but I was tired of seeing my spare tire grow. I’d avoid the pool, or anywhere that I had to take my shirt off, and I couldn’t stand to look in the mirror and see the elastic band on my shorts fold over because my belly was so big! But with a demanding job and 2 young children, life was busy. Too busy, I thought, for exercise.



Then, a friend who’d lost a ton of weight with P90X told me about 10-Minute Trainer. So after having spent a few years contemplating a fitness routine, I figured that this was one I could commit to since it only took ten minutes a day.  After the first workout, I was hooked. The workouts were short, but intense, and the fat just melted away. I couldn't believe how quickly I was transforming!



Now my stomach is flatter, my core is stronger, my arms are toned, my back pain is gone, and my posture is so much better. I sleep more soundly, have tons more energy, and am no longer ashamed to have my shirt off. Most of all, I love hearing people who haven't seen me in a while say, "You look great. You’ve lost a lot of weight. What are you doing?" When I tell them, they can’t believe that I’ve built this physique in as little as 10 minutes a day.



If it weren’t for 10-Minute Trainer, I’d still be 30 pounds overweight and out of shape. Now I’m a “Lean TMT Machine”. And the best part is, none of my pants fit anymore!



You can change your life, too. Take The Beachbody Challenge™, for the ultimate motivation to get fit! Select any Beachbody® program and once you complete it, share your results for your chance to win cash and prizes.

Les Mills COMBAT

Sneak peek of POWER Kata

Body Beast

Why is Body Beast different than other muscle gaining programs? Press play to find out! Sagi wants to make you a Beast! If you're up for the challenge, click here to learn more: Body Beast

How Many Push Ups Can You Do?

The push up fitness test is a good way to test your overall fitness. This simple exercise engages muscles throughout the entire body -- from  head to toe -- in order to maintain a rigid position. Doing push ups will test your strength and endurance in the muscles of the upper body, specifically the chest, shoulders, triceps and core.


While performing push ups, you lift nearly 75% of your total body weight. Using a modified push-up position reduces this amount to about 60% of your total body weight.



Goal: Do as many pushups as you can in one minute.


Execution: Men will assume a traditional pushup position and females can use the modified pushup position (on knees). When the pushups start, so does the clock! Press yourself up with arms fully extended and lower yourself back until your chest is three inches from the floor (but do not touch your body to the floor). Repeat as many times as you can in one minute. You may rest only in the “up” position if necessary.





Scoring: Here are the age-adjusted standards for men and women.

Hope you do really well. But even if you aren’t able to do enough reps to register on the chart, it’s OK. We all have to start somewhere. Keep at it and your results will improve gradually over time from where you started. Remember, you are looking for improvement in yourself, regardless of what a chart says or how many repetitions someone else can do.

BeachBody Challenge

You don't have to do it alone. Get healthy get fit and have fun while doing it.

LES MILLS COMBAT

Now you can have the confident, empowered attitude and the lean, chiseled body of a martial arts warrior.


Now, with LES MILLS COMBAT—Beachbody's first MMA-inspired program—you'll combine explosive, calorie-scorching moves and fat-shredding sequences from 6 martial arts disciplines to punch, kick, block, and strike your way to an outrageously strong and sexy body. And you'll do it to the rhythm of heart-pumping music tracks.

By blending the most dynamic moves from karate, tae kwon do, capoeira, boxing, muay thai/kickboxing, and jiu-jitsu into explosive, escalating sequences, you'll burn massive amounts of calories, amp up strength, maximize lean muscle definition, and build the best body ever in just 60 days.

Unleash your inner warrior.