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WELCOME
Welcome to the Beast or Bodied Program, a 16-week training regimen designed to enhance your muscular endurance, speed, power, and agility. You're here because you're seeking a challenge and looking to improve your mental toughness.
Over the next 16 weeks, you'll be pushed to your limits, testing your ability to achieve your objectives. The Beast or Bodied Program is not designed to coddle your emotions. While almost anyone can complete this program, those who give it their all will feel the most accomplished.
But it's not just about working out hard.
This fitness guide is designed to help you understand the importance of healthy eating habits and to emphasize that adopting better eating habits is just as critical as training. The information provided in this guide is concise and to the point, allowing you to absorb it without wading through scientific jargon.
At Beast or Bodied, we recognize that there is no one-size-fits-all solution to exercise and nutrition, and it is essential that all participants consult their doctor before altering their eating habits or adopting new exercise routines. We want you to get the most out of the program, so we've compiled numerous articles to help you succeed.
Read through the articles and adopt the habits that make sense to you. Don't forget to take advantage of additional content designed to help you adapt to your new lifestyle, such as the Goal Setting Guide, Shopping Guide, Keys to Success, and Time Management (where applicable). With the Beast or Bodied Program, you'll achieve your fitness goals and develop the mental toughness to succeed both in and out of the gym.
STOP MAKING EXCUSES
Excuse: Not enough time!
Excuse: Not enough time!
Countermeasure: Improve your time management skills.
One effective way to overcome poor time management skills is to plan out your day ahead of time. Preparing meals in advance can save time and eliminate the guesswork of deciding what to eat for the week or next few days. By spending less time cooking, you'll have more time for other important tasks.
So, is it truly a matter of not having enough time, or is it a matter of not being able to manage your time effectively?
"MAKE EVERY DAY COUNT BECAUSE YOU WON'T BE DOING THIS PROGRAM TWICE"
Beast or Bodied
Excuse: I can't resist the temptation to eat healthier.
Countermeasure: Strengthen your willpower.
A little self-control can go a long way. Planning and preparing meals in advance can help you make better choices and stay on track. Remember that training doesn't start in the gym, but in the kitchen. Don't undermine your progress by making poor food choices. Set yourself up for success by planning ahead.
Excuse: It's too expensive.
Countermeasure: Make sacrifices and cut back on expenses.
With a little planning and sacrifice, you may be able to save money to support your nutritional needs. If you're a spender, consider where you can invest your money more wisely instead of making unnecessary purchases. If you're a fast food junkie, look for alternatives that can help you achieve your fitness goals. The money you spend on fast food could be put towards purchasing items that will help you reach your goals.
Excuse: I'm too tired to workout.
Counter Measure: Get adequate rest and find ways to increase energy levels.
Getting enough rest is essential for a healthy lifestyle. Make sure you're getting enough sleep, and try to find ways to increase your energy levels naturally, like drinking enough water or eating healthy foods. You can also try exercising in the morning before your day gets started, or breaking up your workout into smaller, more manageable sessions throughout the day.
Excuse: I don't have the right equipment.
Counter Measure: Be creative and use what you have available.
You don't need fancy gym equipment to get a good workout. You can use everyday items around your house like chairs, stairs, and water bottles as weights. You can also do bodyweight exercises like push-ups, squats, and lunges. Get creative and find ways to make do with what you have available.
Excuse: I don't like to exercise.
Counter Measure: Find an activity you enjoy and make it part of your routine.
Exercise doesn't have to be a chore. Find an activity you enjoy like dancing, swimming, or hiking, and make it part of your routine. You'll be more likely to stick with it if you're having fun and doing something you enjoy. You can also try exercising with a friend or joining a fitness class to make it more social and fun.
Excuse: I'm not seeing results fast enough.
Excuse: I'm not seeing results fast enough.
Counter Measure: Stay consistent and patient.
Getting in shape takes time, and it's important to remember that progress is not always linear. Instead of focusing on immediate results, focus on making small, sustainable changes to your lifestyle and sticking to them consistently. Celebrate small victories along the way, and don't get discouraged if you don't see progress as quickly as you'd like. Stay patient, trust the process, and the results will come.
The Key to Building Your Desired Body Type
In the pursuit of your desired body type, the choices you make in your diet and nutrition play a crucial role. Let's explore how you can optimize your food choices to achieve your goals:
Highly processed foods dominate the grocery market, posing a concern for those aiming to build their desired body type. These foods are often high in unhealthy fats, sugars, and sodium, and their excessive consumption can hinder your progress and lead to various health issues. Opting for unprocessed alternatives is essential to maintain a healthy body.
To truly build your desired body type, focus on consuming unprocessed foods that provide essential nutrients for optimal functioning and development. Fresh fruits, vegetables, lean proteins, and whole grains should be at the forefront of your diet, as they offer a wealth of vitamins, minerals, and antioxidants.
Incorporating more unprocessed foods into your diet may require some initial effort, but it is well worth it. Gradually replace processed foods with whole, natural alternatives. Experiment with different recipes and meal ideas that emphasize fresh ingredients. Lean proteins, such as poultry, fish, and legumes, are particularly important for muscle growth and achieving your desired body type.
Building your desired body type is a holistic journey that involves more than just nutrition. Regular physical activity, sufficient rest, and stress management are equally important. Consider consulting with a qualified nutritionist or dietitian who can offer personalized guidance tailored to your specific needs, preferences, and goals.
Remember, the path to your desired body type is unique to you. Stay motivated, be patient, and celebrate your progress along the way. By focusing on wholesome, unprocessed foods and adopting a well-rounded approach, you can transform your body and achieve the physique you desire.
The Importance of Protein
Protein plays a vital role in achieving your fitness goals. Let's delve into why protein is essential and how it can benefit you:
Protein is the building block of muscles and is crucial for their growth and repair. When you exercise, your muscles undergo stress and micro-tears. Consuming an adequate amount of protein helps repair these tears, leading to muscle recovery and growth.
Including protein-rich foods in your diet also aids in weight management. Protein increases satiety, making you feel fuller for longer and reducing cravings. This can help control your calorie intake and support weight loss or maintenance efforts.
Protein offers a thermic effect, meaning it requires more energy for digestion compared to fats or carbohydrates. This can slightly increase your metabolic rate, supporting calorie burn and potentially assisting with weight management.
In addition to muscle growth and weight management, protein is essential for overall health. It helps in the production of enzymes, hormones, and antibodies, supporting various bodily functions. Protein also plays a role in maintaining healthy skin, hair, and nails.
To reap the benefits of protein, ensure you incorporate protein-rich foods into your meals and snacks. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Aim for a balanced intake throughout the day.
The recommended protein intake varies depending on factors such as age, sex, weight, and activity level. Consulting with a registered dietitian or nutritionist can help determine your specific protein needs and provide personalized guidance.
Foods that Are Great Sources of Protein
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Protein is essential for various bodily functions and can be obtained from both animal and plant sources. Here are some great options:
Animal-Based Protein:
- Lean meats such as chicken, turkey, and beef provide high-quality protein with essential amino acids.
- Fish and seafood like salmon and tuna are not only rich in protein but also offer heart-healthy omega-3 fatty acids.
- Eggs are a versatile protein source, providing essential nutrients and aiding in muscle recovery.
- Dairy products like milk, Greek yogurt, and cottage cheese offer protein along with calcium for bone health.
Plant-Based Protein:
- Legumes such as chickpeas, lentils, and black beans are excellent sources of plant-based protein, fiber, and various nutrients.
- Nuts and seeds like almonds, walnuts, and chia seeds not only provide protein but also offer healthy fats and antioxidants.
- Quinoa is a versatile grain-like seed that contains all essential amino acids, making it a complete protein source.
- Soy products such as tofu, tempeh, and edamame are rich in protein and can be used as meat alternatives.
Including a variety of protein sources in your diet ensures you obtain all essential amino acids for optimal muscle growth, repair, and overall health. Adjust your protein intake based on your specific needs and consult a registered dietitian or nutritionist for personalized advice.
SHOPPING CART GUIDE
Eating healthy starts with making the right choices at the grocery store. But with so many different products and brands to choose from, it can be overwhelming to know what to buy. That's why we've put together this shopping guide to help you make healthier choices and stick to your nutritional goals.
Shop the Perimeter
Start your shopping trip by browsing the perimeter of the store. This is where you'll find the freshest and healthiest options, like fruits, vegetables, lean meats, and dairy products. These foods are typically less processed and have fewer additives, making them a great choice for a healthy diet.
Read Labels
When shopping for packaged foods, always read the labels carefully. Look for products that are low in saturated fat, added sugars, and sodium. Also, check the ingredient list to make sure that the product doesn't contain any artificial colors, flavors, or preservatives.
Choose Whole Grains
When selecting bread, rice, pasta, or cereal, choose products that are made with whole grains. These products contain more fiber and nutrients than their refined counterparts and can help you feel fuller for longer.
Opt for Lean Protein
Protein is an essential nutrient that can help you build and maintain muscle mass. However, not all protein sources are created equal. Look for lean protein options like chicken, turkey, fish, beans, and lentils. These foods are lower in saturated fat and calories and can help you meet your daily protein needs.
Pick Healthy Fats
Not all fats are bad for you. In fact, some fats are essential for optimal health. When shopping for fats, choose options like olive oil, nuts, seeds, and avocados. These foods contain healthy fats that can help you maintain good cholesterol levels and support brain function.
Stock Up on Snacks
Snacks can be a great way to curb your hunger between meals. However, not all snacks are created equal. When shopping for snacks, choose options like fresh fruits, vegetables, nuts, and seeds. These snacks are high in fiber and nutrients and can help you stay full and satisfied until your next meal.
Avoid Processed Foods
Processed foods are often high in added sugars, sodium, and unhealthy fats. They also tend to be lower in nutrients and can contribute to weight gain and chronic diseases. When possible, avoid processed foods and choose whole, natural foods instead.
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Unhealthy Food
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Healthier Alternative
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White bread
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Whole grain bread
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Regular pasta
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Whole wheat or vegetable-based pasta
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White rice
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Brown rice or quinoa
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Sugary cereal
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Whole grain cereal with no added sugars
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Fried foods
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Baked or grilled foods
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Potato chips
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Baked sweet potato chips or veggie chips
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Ice cream
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Low-fat frozen yogurt or fruit sorbet
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Candy bars
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Dark chocolate or fruit-based snacks
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Sugary drinks
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Water, unsweetened tea, or sparkling water with fruit slices
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Bacon
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Turkey bacon or Canadian bacon
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Sausage
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Turkey or chicken sausage
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Full-fat cheese
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Low-fat or fat-free cheese
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Mayonnaise
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Hummus or avocado spread
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Sour cream
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Greek yogurt
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White sugar
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Natural sweeteners like honey or maple syrup
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White flour
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Almond or coconut flour
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By following these simple tips, you can make healthier choices at the grocery store and stick to your nutritional goals.
Remember, eating well doesn't have to be complicated – it's all about making small, sustainable changes that add up over time.
Remember, eating well doesn't have to be complicated – it's all about making small, sustainable changes that add up over time.
COMPLEX CARBS VS SIMPLE CARBS
Carbohydrates are a macronutrient that can be classified into two categories: simple and complex. They are the primary source of energy for our body and play a significant role in our fitness goals. Understanding the difference between simple and complex carbs is essential in making informed dietary choices.
Simple carbs are comprised of one or two sugar molecules and are found in foods like table sugar, candy, and fruit juice. They are quickly absorbed by the body, resulting in a rapid increase in blood sugar levels. This makes them an ideal source of energy for short, high-intensity exercises like weightlifting or sprints.
On the other hand, complex carbs are made up of long chains of sugar molecules that take longer to digest. Foods like oatmeal, brown rice, and whole wheat bread are examples of complex carbs. Due to their slower digestion process, complex carbs provide a steady source of energy, making them perfect for endurance exercises like long-distance running or swimming.
Carbs play a vital role in our fitness goals, and the type of carbs we consume can impact our progress. Eating too many simple carbs can result in spikes and crashes in blood sugar levels, leading to feelings of fatigue and sluggishness. Overconsumption of simple carbs can also lead to weight gain and hinder our fitness goals.
On the other hand, incorporating complex carbs into our diet can have a positive impact on our fitness journey. Complex carbs, such as whole grains, legumes, and certain fruits and vegetables, provide a steady release of energy, keeping us fueled throughout our workouts and daily activities. They also contain fiber, which aids in digestion and promotes feelings of fullness, preventing overeating.
When it comes to timing our carb intake, it's important to consider our exercise routine. Consuming a balanced meal or snack containing complex carbs and protein about 2-3 hours before a workout can provide sustained energy and support muscle recovery. This could include options like a whole grain wrap with lean protein, or oatmeal topped with nuts and fruits.
Post-workout, it is crucial to replenish glycogen stores and support muscle repair. Including a combination of complex carbs and protein in our post-workout meal or snack can aid in these processes. Options like a sweet potato with grilled chicken or a quinoa and vegetable stir-fry with tofu are excellent choices to refuel and promote recovery.
It's also worth mentioning that individual needs and preferences may vary. Some individuals may benefit from slightly adjusting their carb intake based on factors like body composition goals, activity levels, and specific dietary requirements. Consulting with a registered dietitian or nutritionist can provide personalized guidance to optimize carb intake for individual fitness goals.
In conclusion, the type and timing of carb consumption play a vital role in our fitness goals. Incorporating complex carbs into our diet while being mindful of portion sizes and considering individual needs can contribute to sustainable energy levels, support muscle recovery, and ultimately help us achieve our desired fitness outcomes.
Remember, a well-rounded approach that combines proper nutrition, regular exercise, and adequate rest is key to reaching and maintaining our fitness goals.
When it comes to timing our carb intake, it's important to consider our exercise routine. Consuming a balanced meal or snack containing complex carbs and protein about 2-3 hours before a workout can provide sustained energy and support muscle recovery. This could include options like a whole grain wrap with lean protein, or oatmeal topped with nuts and fruits.
Post-workout, it is crucial to replenish glycogen stores and support muscle repair. Including a combination of complex carbs and protein in our post-workout meal or snack can aid in these processes. Options like a sweet potato with grilled chicken or a quinoa and vegetable stir-fry with tofu are excellent choices to refuel and promote recovery.
It's also worth mentioning that individual needs and preferences may vary. Some individuals may benefit from slightly adjusting their carb intake based on factors like body composition goals, activity levels, and specific dietary requirements. Consulting with a registered dietitian or nutritionist can provide personalized guidance to optimize carb intake for individual fitness goals.
In conclusion, the type and timing of carb consumption play a vital role in our fitness goals. Incorporating complex carbs into our diet while being mindful of portion sizes and considering individual needs can contribute to sustainable energy levels, support muscle recovery, and ultimately help us achieve our desired fitness outcomes.
Remember, a well-rounded approach that combines proper nutrition, regular exercise, and adequate rest is key to reaching and maintaining our fitness goals.
THE POWER OF FRUITS AND VEGETBALES IN FITNESS
Eating a balanced diet is essential for a healthy and fit lifestyle. And when it comes to a balanced diet, fruits and vegetables play a crucial role. They are packed with essential nutrients, vitamins, and minerals that are vital for optimal health and fitness. In this article, we'll discuss the importance of adding fruits and vegetables to your eating habits, their role in fitness, the different types of fruits and vegetables that are great for fitness, when to eat them relative to exercising, and how eating too much fruit might affect your performance/results in the gym.
Importance of Fruits and Vegetables in Fitness
Fruits and vegetables contain essential nutrients, vitamins, and minerals that are necessary for our body's optimal functioning. They help to strengthen the immune system, prevent chronic diseases, and provide a natural source of energy. They are also rich in fiber, which aids digestion and helps to regulate blood sugar levels. Including a variety of fruits and vegetables in your diet helps to keep your body nourished and energized, which is important for maintaining a healthy weight and fitness level.
Role of Fruits and Vegetables in Fitness
Fruits and vegetables play a critical role in fitness, especially when it comes to muscle recovery and growth. They contain antioxidants, which help to reduce inflammation and oxidative stress in the body, leading to faster muscle recovery. Additionally, they are also rich in potassium, which helps to regulate fluid balance in the body, crucial for muscle contractions during exercise. Moreover, they are low in calories and high in fiber, which makes them an ideal food for weight management and overall fitness.
Types of Fruits and Vegetables Great for Fitness
There are a variety of fruits and vegetables that are great for fitness. Some of the best fruits for fitness include berries, bananas, apples, oranges, and kiwi. These fruits are packed with antioxidants, vitamins, and fiber, which aid muscle recovery and growth. Some of the best vegetables for fitness include leafy greens, broccoli, carrots, sweet potatoes, and bell peppers. These vegetables are packed with essential vitamins and minerals, which aid in optimal body functioning and aid in weight management.
When to Eat Fruits and Vegetables Relative to Exercising
Consuming fruits and vegetables before exercising provides your body with essential carbohydrates for energy. These nutrient-rich foods supply the necessary vitamins, minerals, and antioxidants that can enhance your workout performance. Aim to have a balanced snack or meal containing a variety of fruits and vegetables about 30 minutes to an hour before your exercise session.
After exercising, consuming fruits and vegetables aids in replenishing glycogen stores, promoting muscle recovery, and reducing inflammation. These foods provide valuable nutrients that support tissue repair and replenish electrolytes. Including a post-workout meal or snack that incorporates a combination of fruits and vegetables can help your body recover and optimize the benefits of your exercise session.
Remember to hydrate adequately throughout your workout and consider incorporating hydrating fruits like watermelon or cucumber into your post-exercise routine to replenish fluids.
By strategically timing your consumption of fruits and vegetables both before and after exercising, you can provide your body with the necessary nutrients to fuel your workout, aid in recovery, and promote overall health and well-being. Listen to your body and adjust the timing and portion sizes based on your personal preferences and digestive comfort.
After exercising, consuming fruits and vegetables aids in replenishing glycogen stores, promoting muscle recovery, and reducing inflammation. These foods provide valuable nutrients that support tissue repair and replenish electrolytes. Including a post-workout meal or snack that incorporates a combination of fruits and vegetables can help your body recover and optimize the benefits of your exercise session.
Remember to hydrate adequately throughout your workout and consider incorporating hydrating fruits like watermelon or cucumber into your post-exercise routine to replenish fluids.
By strategically timing your consumption of fruits and vegetables both before and after exercising, you can provide your body with the necessary nutrients to fuel your workout, aid in recovery, and promote overall health and well-being. Listen to your body and adjust the timing and portion sizes based on your personal preferences and digestive comfort.
FAT STORAGE AND HOW TO CONTROL IT
For years, we have been told that to lose weight, we need to eat less and exercise more. While this may be true to some extent, there's more to the story than just cutting back on calories and increasing physical activity. One crucial factor in weight gain or loss is the hormone insulin. In this blog article, we'll discuss the role of insulin in triggering fat storage and glycogen production, the connection between high levels of glucose in the bloodstream and fat storage, and the negative effects of not using stored energy on weight gain. We'll also provide tips on controlling the fat storage system, such as eating less and avoiding simple carbs. Lastly, we'll emphasize the importance of expanding eating habits throughout the day to regulate insulin levels and exert energy.
Insulin's Role in Triggering Fat Storage and Glycogen Production:
In the case of fat storage, insulin promotes the uptake of glucose by fat cells, where it is converted into triglycerides through a process called lipogenesis. These triglycerides are then stored in fat cells as a long-term energy reserve. Insulin also inhibits the breakdown of stored fats (lipolysis), further promoting fat storage.
On the other hand, insulin plays a crucial role in glycogen production. Glycogen is the stored form of glucose in the liver and muscles, serving as a readily available energy source. Insulin stimulates the uptake of glucose by liver and muscle cells, which triggers the conversion of glucose into glycogen through glycogenesis. This process helps to maintain stable blood sugar levels and provides a quick source of energy when needed.
Overall, insulin acts as a key regulator in the balance of glucose utilization and storage in the body. It facilitates the storage of excess glucose as fat and promotes glycogen synthesis for future energy needs. However, it's important to note that chronically high levels of insulin due to conditions like insulin resistance or diabetes can lead to imbalances in fat storage and glycogen metabolism, contributing to weight gain and metabolic disorders.
On the other hand, insulin plays a crucial role in glycogen production. Glycogen is the stored form of glucose in the liver and muscles, serving as a readily available energy source. Insulin stimulates the uptake of glucose by liver and muscle cells, which triggers the conversion of glucose into glycogen through glycogenesis. This process helps to maintain stable blood sugar levels and provides a quick source of energy when needed.
Overall, insulin acts as a key regulator in the balance of glucose utilization and storage in the body. It facilitates the storage of excess glucose as fat and promotes glycogen synthesis for future energy needs. However, it's important to note that chronically high levels of insulin due to conditions like insulin resistance or diabetes can lead to imbalances in fat storage and glycogen metabolism, contributing to weight gain and metabolic disorders.
ITS OK TO CHEAT ON ME
Making healthier eating decisions can be a challenging task. Eating healthy foods like chicken, rice, and vegetables can become monotonous, and the desire to indulge in high-calorie comfort foods can be overwhelming. However, including cheat meals in your diet plan can make healthy eating more enjoyable and sustainable.
There are two methods of incorporating cheat meals into your diet plan: the 90/10 rule and the 80/20 rule.
The 90/10 rule. This means that 90% of your diet should consist of healthy food choices, while the remaining 10% can be used for indulging in your favorite foods. For example, if you eat five meals a day, you can enjoy one cheat meals per week.
The 80/20 rule. This means that 80% of your diet should consist of nutrient-dense foods, while the remaining 20% can be used for more indulgent choices. This approach allows for a bit more flexibility in your diet, while still prioritizing healthy food choices and allows for 2 cheat meals per week.
Cheat meals serve several purposes. Psychologically, they make your diet plan more attainable and sustainable. Also, cheat meals can provide a calorie bomb that helps the body maintain the energy levels needed to continue dieting and exercising.
It is essential to consume your cheat meals in moderation and compromise. Remember, your body still needs the three essential macronutrients for energy and to build muscle. Think of your cheat meal as a time for you to enjoy "bad” protein, carbs, and fat. Also, consider saving your cheat meal for post-workout when the body is ready to make use of every macro, "good” or "bad.”
Examples of cheat meals include a large pizza, ice cream, fried chicken, or simple carbs like donuts or croissants. However, remember that cheat meals should be consumed in moderation and should not turn into cheat days. Eating one meal as a cheat meal is more successful than allowing all your hard work to unravel for an entire day.
Finally, changing your calorie intake for a couple of days in a row can be an effective weight loss technique. By keeping a low-calorie diet for four consecutive days and adding 200-300 calories for the remaining three days, you encourage your body to burn calories more rapidly instead of allowing it to adjust to a lower calorie lifestyle.