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Justine Holberg from Team Beachbody gives five ways to break through weight loss plateaus.  This article is good for anyone that workout for 3 or more month and has not seen any change in their body.

You’re tracking calories, working out each day, then bam! For a week or two, the scale refuses to budge . . . and you realize you’ve hit a dreaded weight loss plateau. Now what?

Even though it’s completely normal to hit a snag in your fitness journey, a perceived setback like this can send even the most dedicated dieter off course, away from healthy eating and toward cookies, cake, and pizza. But you can be strong and start getting back on the weight-loss track again. Try at least one of the following techniques, and there’s a good chance you’ll burst through your plateau in no time.

Here are five important things to know about hydration and exercise:

1. Zigzag your daily calorie intake. In theory, you’ve got to eat less to lose more, but this isn’t always the case. Sometimes you just have to shake things up. Here’s one way to do it: If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. The idea is to keep your metabolism guessing. There’s no magic number that works for everyone, so you’ll have to experiment until you find the right calorie levels for you.

According to Beachbody Director of Results Steve Edwards, what happens when you zigzag is that you force your body to choose how many calories it needs to recover from the rigors of your exercise program.

“Most people who hit a plateau are undereating. If you are indeed undereating, adding calories for a few days, then lowering them again, will help you force your body into a hormonal response that will not only help you break out of a plateau, but—as you learn to recognize the signals—will teach you how much food you should be eating.”

2. Switch up your exercise routine. If you do the same workout each day, eventually it can start to become less challenging,and (unfortunately) less effective. If you push yourself to new levels of strength or exhaustion, you’ll almost certainly see a shift. Here are some ways you can challenge your body:

• Swap your jog for a bike ride.
• Try weights with your cardio routine. (ChaLEAN Extreme^® or RevAbs^® can help you do this.)
• Add intervals of high intensity to really make you sweat. (INSANITY^® is a great workout for this.)
• Drop to the floor for 10 push-ups right now!

The idea is to try something different. According to Edwards, “The better you get at something, the easier it becomes. That’s why we’re always telling you to add more weight as you get stronger, and to move faster and jump higher as our programs progress. But it’s also why all of our programs have phases of training. As your body adapts to stimulus, you need to change that stimulus in order to keep results happening.”

3. Eat some almonds. Almonds are a great snack, plus there’s some research that indicates that they can help you burn fat. That’s because they contain fiber and fatty acids—the good kind of fat that helps you lose weight. A study published in the InternationalJournal of Obesity compared two groups of people who ate a 1,000-calorie-a-day diet. As part of their daily diet, one group ate 3 ounces of almonds every day. The other group ate a mix of complex carbs. What happened? The group that ate the almonds lost more weight.

So next time you grab a snack, try a small handful of almonds, or as Edwards says, “Any nut, really. While almonds are one of the better nuts, all of them have a similar nutritional profile and make excellent snacks. That research probably would have turned out similarly if they’d used walnuts or filberts or whatever.”

4. Get more sleep. This may seem like the opposite of number 2, but the truth is is that you could be training too hard, which is about the quickest way to hit a weight loss plateau, because an over-trained body holds on to weight as if it were starving to death. There’s no better way to test this than to try and sleep more. The reason is that your body recovers much more quickly from exercise while it’s asleep, and if you’re burning the midnight oil while trying to doINSANITY, you could easily plateau from lack of recovery time.

In a recent study at the University of Chicago Medical School, researchers found that during a period when study participants were deprived of sleep, they metabolized glucose less effectively. Additionally, they had higher levels of the hormone cortisol, which has been shown to impair memory, increase insulin resistance, and slow recovery in athletes.
“There’s a good reason why five-time Tour de France winner Eddy Merckx said, ‘The Tour is won in bed,’” says Edwards. Your body’s recovery response during deep sleep is only rivaled by performance-enhancing drugs. When you’re on the borderline of overtraining, getting more sleep is the first thing anyone should try.”

5. Relax. Believe it or not, the one big thing besides diet and exercise that can cause you to plateau is stress. When you’re stressed, your body sends out higher levels of the hormone cortisol that, as stated in number 4, can encourage your body to hang on to fat.“Cortisol is actually a performance-enhancing hormone,” says Edwards. “But it’s gotten a bad rap because we’ve begun living our lives at too high a volume. Cortisol is released at times when the body is in an emergency state. It increases performance, but only over a short period of time. When cortisol is released and forced into action at regular intervals, it causes your body to wear down and switch to more drastic means of survival, like holding on to excess amounts of body fat. Your life shouldn’t feel like one big emergency. As a society, we need to learn to be more tranquilo, as the Spanish say.”

We get stressed for many reasons, almost all of which are influenced by the society around us. One of the best ways to combat stress is to get some alone time to chill. If you’re the type who can’t let go, try some forced relaxation techniques, of which yoga seems to be one of the most effective. There’s something special about the mind/body interaction of yoga that forces a relaxed state even from the most stressed of us.

If you feel you need a lot of help, dig into an intense course, like P90X Yoga X. For others, something lighter, like Yoga Booty Ballet^® Pure and Simple Yoga, will do the trick. If you’re not into yoga, then consider at least adding some stretching into your schedule. Most of Beachbody’s programs have at least one stretching session. TurboFire^® even has two!

Now are you ready to break through that plateau?

Steve Edwards Answer the top 10 questions about P90X2 in Beachbody Newsletter Issue: #236, September 14, 2011.

What’s the difference between P90X^® and P90X2^™? This is the question of the year, and it can’t be answered in one simple sentence, or even one article. So I’ve written this series to help you decide whether or not P90X2 is the program for you. I wish I could tell all of you that P90X2 is right for you, but I’m too responsible for that. I’m sure one program in Beachbody’s huge collection will work for each of you, but if you want to know specifically whether that right one is P90X2, read on.

1. Is P90X2 better than P90X? How can you beat the most popular workout program in the country? You can’t. P90X2 is an extension of P90X. It’s not necessarily better, but it’s definitely evolved. For a more in-depth look at its development, read the first article in this series (see “The Next X: What’s New About P90X2?” in the Related Articles section below).

2.  Is it more Muscle Confusion^™? You betcha! If you thought your muscles were confused last time around, you ain’t seen nothin’ yet!

3.  Is it harder? Remember the first time you did P90X? Could anything feel harder than that? Probably not. So while P90X2 isn’t technically harder, it’s probably going to feel harder until you get used to it. And since it’s Muscle Confusion, it’s going to take you some time to adapt. During this adaptation period, it’s going to feel very difficult, but you’re used to that, right? And when you take your X2 body back to another round of P90X, that program’s going to feel harder too, because you’ll be prepared to push yourself farther than ever before.

4.  Is it still 6 days per week? No, it’s only 5, though we suggest active recovery on your rest days. The more intensely you work out, the less time you need to spend doing it. With more break down, you also need more rest. P90X2 has evolved to the point where less is more.

5.  Will there be options like Lean and Doubles? Instead of giving you different program options, P90X2 gives you the option of increasing each phase long enough to get the most out of it. If you’re having trouble with your balance, you may decide to spend more time in Phase One. For bigger muscles, spend more time in Phase Two. Want to get faster, jump higher, or become more agile? Spend more time mastering Phase Three. You’ll definitely want to read the guidebook, because it provides ideas for how to tailor your training personally for you (and much more). In P90X, we made the most versatile home fitness program ever created. P90X2 will open up even more options.

6.  Is it true that there’s no cardio? Here’s a little secret: There was no true cardio in P90X, either. At least not in the kind of training generally associated with that word. P90X used anaerobic interval training to improve your cardiovascular system; although it’s technically cardio, it isn’t the public perception of cardio. “Cardio” is a training colloquialism for training your heart. So while you won’t see any cardio in the title names, doing Plyocide or P.A.P. Lower will train your cardiovascular system as well as any cardio routine you’ve ever done.

7.  Will I need any new equipment? There’s a lot of new equipment for P90X2, and you’ll eventually want to own all of it. But the cool thing is that we’ve created an option that can be done with nothing but a few exercise bands and furniture found in any hotel room. This “hotel room” option virtually eliminates excuses for not working out.

8.  So what is this equipment? Here’s a list of the equipment needed, which we’ll go into in detail in a later article. Did I say “needed”? It’s not, really. Besides the hotel room option, we also do most movements in a variety of ways to make it easy to add equipment as you can afford it. Here’s a prioritized list:

• Bands and/or weights: You need some form of resistance.
• Pull-up bar: Just like P90X.
• Yoga mat: You must have one of these by now, right?
• Stability ball: We highly recommend this, because the benefits outweigh the cost many times over . . . and over.
• Foam roller: You may not have heard of this before, but don’t be surprised if it
  changes your life.
• Push-up stands: You know ‘em. You love ‘em. How come you don’t already have them?
• Medicine balls: Mainly used for balance, so easily replaced with substitutes (basketballs, etc.) if need be, though once you’ve used the real thing you’ll wonder why you ever waited to buy them.
• Pull-up assist: While highly optional (we got away with chairs all these years), the pull-up assist will not only improve your ability to finish all your reps, it’ll greatly improve both your form and exercise efficiency.
• Yoga blocks: If you need these, you probably have them already.

9.  Foam rolling? What the?! Foam rolling is a myofascial release technique. Hmm . . . not much help? Okay, how about this? It’s a form of self-massage that forces your muscles to lengthen and align properly. Used regularly, it’ll increase your mobility and range of motion and actually help you get stronger, because it frees your muscles to work the way they’re supposed to. This one simple practice is often enough to change your alignment and allow you to move freer and easier.

10.  How has the diet plan changed? For P90X2, the diet has evolved along with the exercise plan. Not that there was anything wrong with the old one, but we’ve been listening to your suggestions, and we’ve revamped the diet guide to give you more options on what to eat, how to increase effectiveness, and how to simplify the entire eating process. This subject is more than we can cover here, so the X2 nutrition plan is the topic of next week’s P90X2 article.

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“Nature in a bag” isn’t just a cute phrase. It’s what we do.  Follow the ingredient Hunter as he brings Shakeology from the highest cliffs and densest jungles of Peru to a kitchen near you.

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Are you a Fitness buff and you want to stay fit? Or do you aspire to be in fabulous shape and want to be fit?  Either way, Team Beachbody can help you attain not only your fitness targets but also your financial goals.

The basics

Beachbody, the ones responsible for the national fitness trend, is where the Team Beachbody idea came from.  A few products or programs from Beachbody are Shakeology, P90X, Slim in 6, and Turbo Jam. People all over United States and Canada could easily join through the coach web site, Beachbodycoach.  A coach would be tasked to oversee the fitness journey of a customer and help him or her reach their goals.

This is where the earning comes in.  Fitness buff who are willing to give time and effort to promote Team Beachbody products and aid people with their weight loss journey can be a coach.  Even you could be a coach.  No education or prior experience is mandatory.

Staying fit

Given that you will endorse Team Beachbody programs, your body will stand as a walking evidence of the success people get from joining Team Beachbody.  Of course, how would other believe in the product and in you if you are not in shape?  Always remember that you are a product of Team Beachbody and that people will look at you and think “That’s what Team Beachbody could do to me, too!”

As a coach, you will get 25 percent discount on all purchases you make.  It will make the merchandise much more affordable and reachable and this will surely add up to your exercise.  You will also gain access to many of the inside content of Team Beachbody regarding your fitness inside and out.

Increasing income

As a fitness buff increasing your income will be as easy as pie with Team Beachbody.  Given that they spend millions on advertisement, it is a sure thing that the products will be sold because of the endless exposure and traffic it creates.

You will get 25 percent commission on all Team Beachbody products or exercise programs you sell.  Also, you will receive 50 percent commission on all new or renewed club memberships that are done through the web site or directly through you.  Additional to that, there is also 15 percent on everything purchased by the registered club members.

Team Beachbody offers this to everyone.  You should really take advantage of this. The independent coaches’ effort, strategy, and skill are also very important.  Team Beachbody gives all the support that is needed but success is still in the hands of the coach.

Other benefits

Independent Team Beachbody coaches become their own boss. You will have the chance to do what you want and when you want it.  And everything is within the secure walls of your home.  Of course, it is up to you to go beyond what is needed.  You can get clients online or you could go outside and use your sales talk skills.

Coaches can also participate in seminars and programs that will help them keep in shape and make their home business strong.  You could also take advantage of this and gain connections with significant people in society and meet new people.

If you reach a certain coach level, you also have the opportunity to win a grandiose yet relaxing trip to various vacation spots.  This contest is called the Team Beachbody Coach Destination and this year’s prize is a trip for two to Hawaii.

Stay fit, earn scores of money, get connections, be comfy at home, and win a trip for two.  You could do all these and many more with a partnership with Team Beachbody.  There is nothing to lose and a lot to gain.

Get your Fitness buff business started today

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