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Piyo is the new sensation for those who look for a stunning figure now. Introduced by Chalene Johnson, this plan is keenly created to get the leaner and thinner body shape out from all ages and genders of people. Is it easy? Well, that’s what Chalene says. Just by inculcating good food habits and a 25 minutes workout in a day, you will be able to define your body in a way you have always wanted to. Isn’t it wonderful?
Piyo diet is more of a clean and computed way of your food intake. This is much defined so that you take what you need. You can even eat what you want but the quantity is something that really should be thought upon. The most exciting news is that, you do not have to spend half day in cooking these low fat foods. They are all ready tasty foods, which are going to work fantastic on your body.
Almost anything you want, but just be careful of how much to eat. That’s the only check here, to get into a stunning figure of lean body, flat tummy and powerful abs and muscles.
It’s a basic rule that makes this program so effective that, portion eating always helps in flat tummy. This is how you make the portions.
· AM Snack
· PM Snack
Another point to ensure is to start your day early and finish it early, for a good physique.
Here is a menu of Piyo diet for a week:
Monday, Wednesday and Friday
¼ cup of oat meal + cup of blueberries+ 2 Half Boiled eggs
Tuesday and Thursday
2 Eggs, 1 cup Spinach, 2 tb spoon Avacado.
Monday, Wednesday and Friday
Cucumbers, peppers (1 cup), 2 tb spoon Avacado
Tuesday and Thursday
Apple, 1 1/2 tbsp. of PB, Fat free yogurt ( 1 cup)
Monday, Wednesday and Friday
Shakeology plus almond milk Plus 1/2 banana
Tuesday and Thursday
Shakeology plus almond milk and 1/2 banana
Monday, Wednesday and Friday
1 cup broccoli, 1 cup carrots, 2 tbsp. hummus
Tuesday and Thursday
1 cup cherry tomatoes, cucumbers plus 1 tbsp. hummus
Monday, Wednesday and Friday
4oz. seasoned chicken or tilapia and 10 asparagus or summer squash
Tuesday and Thursday
3 oz. Pork Tenderloin or Steak, 1/2 cup sweet potato, Eggplant
You can get creative during Saturdays and Sundays make your own recipes of low fat yet tasty food, to satisfy your taste buds. We are not aiming at starving in this plan but we are trying to limit our diet so that we can eat more often than more quantity. Eating more often in small quantities always helps in fastened metabolism. This is the best advantage of this program that you get all the benefits of a strict starving diet system but you actually fill yourself more times than ever. Isn’t that amazing?
You can use more green vegetables and low fat yogurt in case if you don’t feel full. Adding more vegetables and vitamin c fruits will give you more energy spontaneously and you will have the instant energy but not the stubborn fat. So go for it today, to feel the magic!
Hey, we’ve all totally been there.
1. When the teacher says to try a headstand:
2. When your friend accidentally signs you up for hot yoga:
3. But then lets you use her last guest pass to her fancy, swanky studio:
4. When you’ve finally mastered scorpion pose:
5. When your mat is behind the guy who forgot underwear:
6. When your cell phone goes off during class and you try to pretend it’s not yours:
7. What you hope your upward dog looks like:
8. What it actually feels like:
9. When the girl on the mat next to you is in full makeup:
10. How you feel every time you leave a 90-minute class:
As PiYo quickly gains popularity among the public, one question is being frequently asked; what is PiYo workout? The answer to this is quite simple. It is a low-impact, full-body, athletic workout brought to us by Chalene Johnson, directed at all individuals regardless of their age and fitness level.
PiYo combines Pilates, yoga and several dynamic exercises, to achieve a workout session that targets different muscles in the body. Each session lasts for between 25-45 minutes and is set to music, yet requires no weights or jumping motions. The overall aim of the workout is to develop strong, toned and lean muscles, build endurance, burn up fat and improve agility.
Below is a list of the 8 different workouts included:
1. Align- 46 minutes
2. Define: Upper body- 35 minutes
3. Define: Lower body- 25 minutes
4. Sweat- 35 minutes
5. Core- 30 minutes
6. Drench- 40 minutes
7. Strength intervals- 25 minutes
8. Sculpt- 30 minutes
When undertaking the aforementioned workouts, you should expect to exercise the following parts of your body.
1. PiYo lower body workouts target your calves, quads, hamstrings and glutes, and purpose to define and tone these areas with the intention of giving you lean leg muscles.
CORE AND BACK
1. A powerful core, chiseled back and sculpted abs is the dream of every individual working out. That is why PiYo makes use of core workouts, which eliminate fat and build muscles on these areas of your body.
1. You can always pinpoint a person who works out by examining the condition of their arms, shoulders and triceps.
2. Upper body workouts aim to define these 3 features, through strengthening and stretching the muscles located on your torso.
There are several PiYo workout exercises that cater to your body in its entirety.
1. To begin with we have the Align workout that aims to educate you on the fundamental techniques involved in the PiYo workout, with the aim of familiarizing your body with the techniques undertaken throughout the workout. The goal of Align is to give each individual the tools needed to take full advantage of the program.
2. We also have another full-body workout in the form of Sculpt. This intense workout helps you achieve greater muscle endurance and a faster metabolism through the use of differently paced exercises, and in the process reshapes your figure.
3. The drench workout is a sweat inducing endurance exercise session that involves each muscle in your body. What you attain out of this exercise is a reduction in your fat deposits and a quick increase in your metabolic rate.
4. We also have the sweat workout which should not be confused with the drench workout listed above. This traditional PiYo workout has a fast tempo, and makes use of dynamic conditioning, ab workouts, cardio yoga flows and body weight resistance strength training to achieve a chiseled physique.
5. Unlike the workouts listed above, the strength intervals workout is designed to tone your muscles and burn your calories in a short period of time. This is done by making use of fast paced dynamic exercises, as opposed to weights.
Food journal? Check. Regular workouts? Yes, indeed. Enough fiber to keep an entire army regular? You got it. I know how to lose weight. I’ve been writing about the topic for more than a decade. That’s why it was so frustrating when the pounds clung to me like a codependent boyfriend, no matter how hard I tried. A lot of women have this problem, the experts tell me. “Body weight can fluctuate by up to five pounds on any given day, so the amount you shed can easily get lost,” says Pamela Wartian Smith, MD, the author of Why You Can’t Lose Weight. I combed through research and grilled diet gurus to pinpoint little-known reasons that your efforts — and mine — haven’t been showing up on the scale. Who knew?
We’ve all heard how important H2O is when it comes to shedding pounds. It helps to suppress appetite, so you’re less likely to overeat. But that’s not all: When you’re dehydrated, your kidneys can’t function properly, so the body turns to the liver for additional support. Because the liver is working so hard, more of the fat you consume is stored rather than burned off.
What surprised me most, though, is that if you’re upping your fiber intake but not also hitting the bottle hard, things tend to get a wee bit, er, backed up. “It’s important to add fiber gradually and increase water intake at the same time. Otherwise, instead of helping with digestion, fiber may actually lead to constipation,” notes Anna-Lisa Finger, RD, a personal trainer for the Johns Hopkins Weight Management Center in Baltimore. I often consume nearly double the recommended 25 grams of fiber daily. Gulp.
Just how much water should I be drinking? “About one-half your body weight in ounces every day, especially if you’re exercising,” Dr. Smith says. So the eight-cups-a-day rule applies only to sedentary women who weigh 128 pounds (sure as hell not me!). “If you consume an aggressive amount of fiber, another eight to 16 ounces a day is a good idea,” Dr. Smith adds. H2OMG! That amount of liquid — for me, 12 cups a day, minimum — requires serious effort. I fill up with about a liter at each meal, and I’m a peeing machine.
Several studies show that high-protein diets result in more pounds shed, at least initially. Protein enhances the feeling of satiety and prevents your losing muscle as you lose fat. You also have dietary thermogenesis, which is the energy you burn to process and use the food you eat, on your side. “Your body expends more energy to metabolize protein than carbs or fat,” says Cari Coulter, RD, the program director for Wellspring Weight Loss Camp in Kenosha, Wisconsin. “So higher-protein diets make you burn slightly more calories.”
So how much protein do I need a day? “It depends on your weight, but most women should get 40 to 80 grams,” Dr. Smith says. To accomplish that, I have Greek yogurt (18 grams) or a couple of eggs (13 grams) for breakfast, and I eat a few ounces of lean poultry (25 grams) or fish (22 grams) or a heaping helping of black beans (15 grams) or lentils (18 grams) at lunch and dinner. I snack on a handful of raw almonds (6 grams). As a result, I feel fuller — sometimes so full I don’t even sneak a bite of my son’s ice cream (the way I used to whether I was hungry or not) — so it’s easier to keep daily calories in check.
I log a solid hour of exercise almost every day, but outside of that, my time is mostly spent sitting in front of a computer. Much to my dismay, research finds that dedicated workouts simply can’t compensate for being sedentary the rest of the time. According to one University of Missouri-Columbia study, sitting for just a few hours causes your body to stop making a fat-inhibiting enzyme called lipase. Getting up and walking for just two minutes during each of those hours burns an additional 59 calories a day, according to recent research from the University of Wisconsin-Milwaukee.
Experts recommend setting a timer on the computer to remind you to move every hour, but what’s helped me is the Fitbit One ($100, fitbit.com). I keep this activity tracker clipped to my bra 24-7, and I won’t go to bed until I’ve logged 10,000 steps a day. To accomplish that, I heed some of those recommendations we’ve all heard a million times (“Take the stairs instead of the elevator,” “Park far away from the mall”). I even jog in place while brushing my teeth and watching TV. At first my husband and son laughed their skinny little butts off at me, but now seeing me hopping around the living room strikes them as normal. Walks are part of my family’s evening routine, and “How many steps do you have now?” has become the new “Are we there yet?” I’ve even given Fitbits to friends and family as gifts so we can see who takes the most steps. Move-more mission: accomplished.
I’ve always considered myself a math whiz, so I assumed that I had the whole calories-in, calories-out formula down pat. Here’s how I determined how many I should eat a day: I got my basal metabolic rate (BMR, or the amount of calories I need to maintain my weight) using the online calculator at fitnessmagazine.com/weight-loss/bmr, and I entered “moderate” for my activity level, because I exercise regularly. That gave me about 2,400 calories a day. Then I added whatever calories I burn during my workouts (usually about 500), according to my heart-rate monitor. That meant I could eat almost 3,000 calories a day without gaining a pound (or nearly 2,500 a day to lose a pound a week). Sure, it seemed high, but I had used a calculator. It had to be right!
Not so fast, Coulter says. “The BMR calculator already factors in the calories you burn with your workouts, so you shouldn’t add them in again,” she explains. Math club membership revoked! All this time I had thought my daily needs were 500 calories higher than they really were. No wonder I’d been maintaining instead of losing.
I know, I know. How can an exercise routine make you gain? For starters, people tend to eat more when they work out, either because they feel they’ve earned it or because they’re overestimating how much they’ve burned — or both. “This is especially true in the early stages of a fitness program, when your body is getting used to the decrease in calories consumed and the increase in calories burned,” Finger says. (Read: You’re freaking hungry.)
But here’s the real shocker: Working out can make you retain water. “To ensure that you don’t get dehydrated, the plasma in your bloodstream will store an extra two to four pounds of water,” explains Michele S. Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama. “You’ll always carry that extra water unless you become inactive; it’s not fat or muscle, but simply superhydration. It’s a good thing.” It’s also a good thing to keep chugging H2O, which can, counterintuitively, help minimize additional water retention. So I’ll take Olson’s advice and stay active, well-hydrated…and off the scale.
I’m a lot like the lab rats — and humans — who turn to comfort food and pack on pounds when they’re under duress. “The stress hormone cortisol triggers the fight-or-flight response, which is an appetite stimulant,” Dr. Smith says. “In addition, it steps up the production of a certain brain chemical, neuropeptide Y, which increases cravings for carbohydrates.”
Even when I don’t give in to cravings, stress can stall my slim-down. “Too much cortisol slows metabolism,” Dr. Smith says. “Even worse, excessive stress causes fat to be stored in the abdominal area, where weight is harder to lose.” Ugh! I can practically feel my belly expanding every time I have a meltdown over something, including my weight-loss efforts.
Luckily, a lot of the things I’m doing to whittle my middle should also ease my angst. “Exercise reduces stress,” Dr. Smith notes. “Balanced, nutritious meals can repair the damage that stress does to the body, and a social support network also helps.” So my team of Fitbit-wearing friends and fam is helping me beat belly bloat in more ways than one.
It’s been three months since I embarked on this adventure, and I’ve lost 12 pounds — a solid pound a week. I’ve increased my water and protein intake, I move more throughout the day, and I’m trying to stress less. But one of the best things I’ve done has been — go figure — not weighing myself, at least for a little while, as Olson suggested. I was tempted in the beginning, but I stuck to my scale embargo for a month. Now I weigh in weekly, but the fluctuations don’t bother me. Really. Because I know I’m creating a daily calorie deficit, and I’ve found other ways to measure my progress (see “Beyond the Numbers,” below). I know the fat is coming off, no matter what the scale says. I feel enlightened — in more ways than one.
When the scale bums you out, here are three other ways to gauge your progress.
How do your clothes fit? Try on the same pair of jeans and shirt every six to eight weeks.
How do you feel? You should have more energy, sleep better, and feel less stressed.
How much can you do? Keep a workout log and track how much weight you can lift and how many miles you can walk or run.
Whether or not you’re a Pilates or yoga lover or you’re new to working out in this way, you’re going to love Chalene Johnson’s newest fitness program: PiYo. Using yoga and Pilates-inspired moves, Chalene has created a program that will not just help you lose weight, but will also help improve your flexibility and resistance to injury. And…while doing it, you’ll also get to sculpt and tone your buns. In fact, PiYo Buns is devoted to your quadriceps, hamstrings, and booty!
Strong butt muscles, or glutes, are important for a bunch of reasons. They’re part of a group of muscles commonly referred to as your core. Like your abs, they support and protect the rest of your body, particularly your back. Having a strong butt can go a long way toward elevating back pain.
They’re also lumped in with a group of muscles called your posterior chain, a fancy term for the muscles on your backside, including the spinal erectors, hamstrings, and glutes. People tend to focus on front muscles like pecs, abs, and quads, which create an imbalance that can lead to injury and general discomfort. Keeping your glutes and the rest of the chain strong can help with all kinds of issues—including back pain (again) and, believe it or not, your knees. It can also improve performance.
But, more important than any of these things, a strong butt is crucial if you want to properly rock a pair of jeans! PiYo can help you get there. But, since it’s exclusive to Team Beachbody® for now, pick up a copy through your Coach. And, while you’re waiting for it to arrive, do these 5 moves in order and repeat sequence 3 times for a tighter, sexier butt.
Stand with your feet parallel and 4″–5″ apart. Keep your chest lifted, abs engaged, and your weight in your heels. Bend both knees, lowering your glutes as low as you can and then extend your knees, standing ¾ of the way up. Bend knees again deeply and repeat. If you feel like you’re going to fall backwards, you’re doing it correctly.
Workout: Do 10 Narrow Squats. Go down and pulse for three and stand ¾ of the way up.
Note: If you have knee issues, don’t go as deep.
For this wider squat, stand with your feet wider than your shoulders, and externally rotate your feet. Bend both knees, keeping your tailbone and abs tucked in, making sure to not let your knees go out over your toes. Drive both heels into the ground, engaging your inner thighs, and squeeze your glutes and hamstrings to come ¾ of the way back to standing.
Workout: Do 10 Sumo Squats. Go down and pulse for three and stand ¾ of the way up.
Begin with feet in a hip-width, parallel position. Step back with your left leg, keeping both feet and hips facing front. Bend both knees deeply with your hands in front of you, letting back leg hover just off of the ground. Keep the chest up and abs pulled in. Pulse three times and return to standing. Repeat.
Workout: Do 10 Pulsing Lunges. Repeat with the right leg.
Note: If this bothers your knee, still take a wide step, but don’t lunge so deeply.
This move is similar to one you’d make on the lanes. Begin with feet in a hip-width, parallel position. Keeping your weight on your right foot, step your left foot behind your right, crossing it behind your right leg. Bend both knees, keeping chest lifted and abs pulled in, until front thigh is parallel to the floor. Pulse three times, then return to the starting position and tap your foot on the ground.
Workout: Do 10 Bowlers. Repeat with the right leg.
Place a folded up towel or yoga mat on the ground to protect your knees. Come on to all fours, hands directly under the shoulders, and knees under the hips. Engage your abs, keep your hips level, and extend your left leg behind you, straight and parallel to the floor. Next, bring the leg to the side, perpendicular to your body, again straight and parallel to the floor. Return the leg behind you and repeat. Make sure to keep your core tight the whole time—only your leg should move.
Workout: Do 10 Leg Lifts. Repeat with the right leg.
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Healthy living is a combination of incorporating and balancing healthy eating and a balanced fitness routine. What I mean by a balanced fitness routine is that you want to have a routine that incorporates, strength training, cardio and flexibility. If you are like me , finding that balance is a challenge. For some, they can hit the weights, go for a run or get on a elliptical..simple. I like movement and fluidity.
Flexibility training is essential, more so as we get older. I will be 35 soon and I can FEEL the need more than ever to get more serious about that balance! It’s tricky for me because traditional exercise bores me. I need something that keeps me moving and is fluid. I find it hard to be still when working out.
What I love about PIYO is that it is a fusion athletic workout, which combines the mind/body practices of yoga and Pilates, as well as the principles of stretch, strength training, conditioning and dynamic movement. During a PiYo workout, you will find yourself standing in a yoga pose one minute, and down on the floor in a Pilates pose the next!
It is a pre-designed workout that will really get your heart rate going as it features various styles of yoga and Pilates in continuous movement and flow from one exercise to another. Sometimes I describe PiYo as a hyper version of yoga, but with the benefits of deep breathing, balance, stretching, strengthening and relaxation.