P90X Etreme Home Fitness Training System Review

P90x Extreme Home Fitness Training System is a 90-day at home fitness program. The program includes 12 DVDs that include a variety of workouts such as specific-muscle strength training exercises, interval cardio workouts, and yoga routines. You are guided through the program with a specific fitness plan and a 3-phase nutrition guide. The only other equipment needed is resistance bands and a place to do pull-ups.

P90x is not intended for individuals who are already fit, but would like to go “from regular to ripped in 90 days”. The program is based off of the concept of “muscle confusion” which means your body avoids plateaus by constantly introducing new movements.

American Council on Exercise lists these pros and cons to consider:

What we liked:

• Recommends a fitness self-test to determine appropriate resistance/intensity levels
• Coaching cues encourage participants to work at a self-selected pace and take breaks when needed
• Variety and structure of workouts enhance adherence and reduce boredom
• Participants are urged to track progress and modify exercises as needed

What we didn’t like:

• Most of the workouts move very quickly from one exercise to the next, increasing the risk of injury
• Upselling of supplements and foods is distracting
• Not appropriate for those without a baseline levels of fitness
• Intensity and dedication required may be discouraging to those who don’t have time to exercise 60 -90 minutes per day

Breakfast Boredom Busters

Cold cereal can be a healthy breakfast choice. When choosing a cold cereal, aim for 150 calories per serving and at least 4 grams of dietary fiber. If you are bored of having the same breakfast everyday try adding one of these healthy breakfast options.

Cheese and Fruit Pitza
1 (1 ounce) pita bread, OR 1 (6 inch) flour tortilla, lightly toasted
½ cup part-skim ricotta cheese
1 medium plum, thinly sliced
2 tsp. firmly packed brown sugar
¼ tsp. ground cinnamon
Preheat toaster oven to 400 F. Place sheet of aluminum foil on small baking pan. Place pita bread on foil, spread with ricotta cheese and top evenly with plum slices. Sprinkle on brown sugar and cinnamon. Place in oven for 10 minutes or until sugar melts and is golden.
VARIATIONS: Substitute apple, peach or nectarine for plum.

Strawberry Short Stack
1 English muffin, split and toasted
2 Tbs. reduced-sugar strawberry jam
½ cup part-skim ricotta cheese
1 cup sliced strawberries
Spread each half of muffin with jam and cheese. Top with strawberries and serve.

Bacon & Egg Pockets (2 servings)
1 ounce Canadian bacon, chopped
1 egg, beaten
1-1/2 ounces shredded Monterrey Jack OR cheddar cheese
2 (one ounce) pita breads, toasted lightly and cut in half to form 4 pockets
In a small nonstick skillet, sprayed with nonstick cooking spray, cook bacon briefly over medium heat or until just heated through. Add egg and cheese and stir constantly until egg sets and cheese melts and becomes creamy. Fill each pita pocket with egg mixture

Kick Start Workout

Do you feel like you have gained some “winter weight”? Kick Start your summer by committing yourself to getting physically fit. Each year the American Council on Exercise (ACE), design a program to help others begin exercising.

To view ACE’s 2011 Kick Start Work-out visit: http://www.acefitness.org/article/3159/

If you are designing your own program, here are a few things to keep in mind:

• Start slowly. Yes, right now you are motivated to go out and run 5 miles, but if you want to avoid injuries start slowly.
• Remember to add in all of the five components of physical fitness; namely, cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
• Don't underestimate the importance of warming up and cooling down. It is the simple things that make all the difference.
• Set goals for yourself! Have something that you are working towards.
• Add variety to your workouts! Not only will it help you stay motivated, but it will be more FUN!

Fat-Burning Zone

Have you heard of the “fat-burning zone”?

The fat-burning zone is when you exercise at a lower intensity than your target heart rate. At lower intensities, your body is fueled primarily by fat. As your exercise intensity increases, your body is then fueled primarily by carbohydrates. Some people believe if you want to burn more fat, you should exercise at a low intensity for a longer duration. However, the total amount of total calories burned is relatively low. Therefore, it is better to exercise at a higher intensity.

To illustrate this point consider two 30-minutes workouts. During the low-intensity workout, Holly burns 200 calories, of which 80%, or 160 calories, would be derived from fat. During the moderate-intensity workout, Holly burns 400 calories, but only 50%, or 200 calories, would be from fat. Although, the percentage of calories is lower for the moderate-intensity workout, the total number of calories from fat would be greater.