Cardio vs. Weights: Which Is Better for Weight Loss? #530 06/27/2013
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Ask the Expert: Is Cardio or Weight Lifting Better For Losing Weight?

By Steve Edwards

If you're looking to lose weight, you might be wondering: Should I focus on doing cardio or should I weight train? The answer, for those of you not interested in hanging around for the "why" part of the answer, is both. What matters most is the way you train, the system you train under, and your lifestyle.

Woman on Scale

The cardio vs. weight lifting question stems from the days when "cardio" usually meant going to a low-level aerobic class and "weight lifting" meant spending a couple of hours in the “free weight room,” chatting with your buddies between attempts at "out-benching" each other.

These days, most workout programs incorporate both, often during the same workout. Most "cardio" work has an element of resistance training, either in the form of added weight or plyometric movements, while most "weight lifting" work has a cardio element because it's done in circuits.

There are two myths inherent in this age-old question. The first is that weight training will make you bulky. The second is that cardio doesn't build muscle. Let's dispel these once and for all.

Woman Lifting a Weight.Myth 1: Weight Training Will Make You Bulky

Gaining bulk is hard. I wish I had a nickel for every time I've seen a hardcore gym rat who's been lifting for months, desperate for a few pounds of lean muscle mass, blow his stack when he hears a woman say, "Weight training will make me bulky."

It takes a ton of energy for your body to add muscle. During the initial stages of any kind of intense training, especially one you're not used to, your body releases excess amounts of the hormone cortisol, which causes your body to retain water. Some people think this means they are bulking up when, in reality, it's just the body adapting to the training. It happens whether you are trying to gain or lose weight and has nothing to do with gaining actual muscle mass. Once your body adapts to the new training, the cortisol release ceases and your body flushes the excess water.

Myth 2: Cardio Doesn't Build Muscle

This second myth is trickier. Low-level, steady-state aerobic training will atrophy muscle, so it can be true. But "cardio" hasn't meant aerobic zone training since Richard Simmons' heyday in the 80s. Cardio is a catchall term for any training that elevates your heart rate for the entire workout. These days, since almost all weight training is done circuit style, your heart rate remains elevated during both cardio and weight training workouts. Modern cardio training is almost always an offshoot of interval training, which means it's a mix of aerobic and anaerobic training. And this builds muscle.

Man Checking Heart RateProbably the easiest example to help you understand this is to look at some of the Beachbody® Success Stories. Take a look at the results from INSANITY® and those from P90X®. INSANITY is a "cardio" program that uses no equipment. P90X, on the other hand, requires you to lift weights every other day. Yet, the results you'll see from the two programs are remarkably similar. People tend to both lose weight and gain muscle. Adding muscle increases your metabolism and that's what helps you lose weight . . . as long as you're not eating too much.

What Is the Best Way to Lose Weight?

The best way to lose weight is to follow a solid training system that targets weight loss. A system takes into account your entire lifestyle, workout, diet, sleep, and supplements. Why? Because all of these things affect your body's ability to change.

The key to weight loss is to change your metabolism. While it's easier to alter your metabolism through weight training than cardio, both will do it if the workouts are well designed. The word you're looking for to make this happen is intensity. By that, I mean you need to force your body to work in the anaerobic realm. Because your body depends on air to live, forcing it beyond its ability to breathe causes it to release performance-enhancing hormones to survive. When done consistently, these hormones change your metabolism.

Woman Wiping Her ForeheadOf course, you'll die if you stay in the anaerobic zone for too long, which is why you only do anaerobic work in short intervals. In between these intervals, your heart is working out aerobically to recovery. As long as the breaks between your anaerobic sets are strategic, you get a powerful cardio workout during every anaerobic workout. For example: circuit weight training—consisting of many sets to failure, with short breaks—is not only a great anaerobic weight training workout, but also a very effective workout for your cardiovascular system as well.

The next factor when it comes to boosting your metabolism and losing weight is recovering properly between workouts. This is why having a system is so important. Intense anaerobic training is stressful for your body. You need this stress to change your hormone balance, but if you overstress yourself, it will lead to problems in the form of overreaching and, if you do it too long, overtraining (both responsible for maladies from lack of results to injury or illness). A proper exercise program takes this into account by scheduling different styles of workouts next to each other to create a balance between intensity and recovery.

Your nutrition and lifestyle are very important for proper recovery. The better you eat, the faster you recover. Ditto for sleep. (I don't care how many episodes of Game of Thrones you need to catch up on.) Sleep is when your body produces its natural PEDs (performance-enhancing drugs). So get your shuteye!

All of this is why Beachbody never sells individual workouts that aren't attached to a program—or system—for your training. It's not that doing random exercise isn't good for you. It can be. However, we design workout systems that synergistically combine aerobic and anaerobic training (along with sundry other types of training, not to mention proper nutrition) to give you results. That way, it's much easier for your body to change its metabolism, and for you to lose weight.

To recap, whether your exercise routine is focused on cardio or weight training has very little to do with whether you'll lose weight. The best training programs have elements of both aerobic and anaerobic training and the important factors for weight loss are: pushing yourself beyond your comfort zone (aka intensity), eating enough to recover (but not too much), and resting enough between your workouts. Balance these factors correctly and your metabolism will shift and the pounds will melt away.

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Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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8 Superfoods for Summer

By Kirsten Morningstar

Wondering what to snack on this summer? Here are eight of our favorite summer superfoods! All of these fruits and veggies are in season all summer long. That means they're not only available locally, but they're at their peak of deliciousness!

And, as always, go organic when you can. Organic foods will help you avoid pesticides and herbicides, and often contain higher levels of nutrients than their nonorganic cousins.

Blueberries

Blueberries

There's not much in nature that's naturally blue, but these tiny berries are! They're also one of the richest sources of antioxidants. Studies suggest that 1–2 cups of blueberries a day could help reduce cholesterol, and a diet high in blueberries (2–2-1/2 cups of blueberry juice made from fresh blueberries) may improve memory.1 Oh, and we almost forgot to mention . . . they're high in proanthocyanidins, a component that may help reduce the appearance of wrinkles.
Try them with this recipe: Blueberry Smoothie in the Recipe Section below.

Avocados

Buttery avocado is a dieter's dream. It tastes rich and creamy (in fact, in some parts of India, it's known as "butter fruit"), thanks to its high concentration of monounsaturated fats. But, don't worry—not all fat is bad for you. A study conducted at the Reina Sofia University in Spain revealed that avocado's high monounsaturated fats, when consumed as part of a reasonable, balanced diet, may help reduce belly fat! And, that's not all. Monounsaturated fats help lower LDL cholesterol, as well as decrease the risk of breast cancer, heart disease, and stroke.2,3
Try them with this recipe: Mexi-Cal Tacos

Lemons

Lemon WaterLemons not only bring out the flavor of food, but they're also great for digestion. Dr. Oz recommends combining lemon juice and ground flaxseeds to aid digestion, thanks to the pectin in the lemon juice and the fiber in the flaxseeds. But, they do much more. They also contain a compound known as limonin that stays in the body up to 24 hours after consumption and can help cancer cells from rapidly growing,4 and their high levels of vitamin C—one lemon contains 1/3 of your recommended daily allowance (RDA)—can help protect the body against osteoarthritis and rheumatoid arthritis, and help you absorb iron. So, go ahead, squeeze it on everything!
Try them with this recipe: Lemon-Garlic Chicken Thighs

Raspberries

In need of fiber? In just one cup, these little jewels contain 30% of your daily dose of fiber and 60% of your RDA of manganese, a mineral critical for building strong bones and cartilage. They're also a great post-workout snack, due to their high levels of ellagic acid, a compound that reduces inflammation.5 However, don't get too excited about their ketones, the chemical that gives them their unique scent, just yet. While it's been touted as a "miracle fat burner," the scientific jury is still out on whether the supplement works for people as well as it did for mice.
Try them with this recipe: Super Berry Orange Popsicles

Watermelon

Watermelon and summer were made for each other. Clocking in at 92% water, this classic summer snack is one of the most refreshing ways to hydrate on a hot day. And, while we don't suggest you skimp on the sunblock, its beta-carotene and flavonoids have been shown to reduce the risk of sunburns and skin damage caused by UV-B rays.6 Also, did you know that its red hue isn't just for looks? It comes from lycopene, a powerful antioxidant most often associated with the tomato, known for fighting inflammation in the body and promoting cardiovascular health.7 And a final fun fact about this fruit packed with vitamins A and C: The black seeds are a good source of protein, zinc, and iron. They're not very tasty raw, but try them toasted like pumpkin seeds.
Try them with this recipe: Watermelon, Mint, and Feta Salad

Strawberries

StrawberriesAs a kid, our favorite treat was strawberries . . . blanketed in powered sugar. But, while that snack is undoubtedly sweet, we've come to love these berries without their fattening topping, which is great because a single cup of them provides 100% of your vitamin C for the day and a mere 47 calories!8 Additionally, these little fruits contain the antioxidant anthocyanin and other phytonutrients that can reduce inflammation, and their ellagitannins may be responsible for helping to decrease the risk of type 2 diabetes when they're eaten 3 times a week or more.9 For the fruits with the most flavor, choose smaller berries over larger ones. Another easy way to check sweetness is to cut them in half—easier done at the farmers' market than the supermarket. The redder the center, the sweeter the taste.
Try them with this recipe: Strawberry Salad with Spinach and Feta

Tomatoes

This staple of Italian cooking actually originated in Mexico. It's also one of the easiest fruits to grow in your backyard or on your patio. This shiny, bright red globe is a nutrient-packed powerhouse that has been attributed with the ability to prevent prostate cancer, breast cancer, and promote heart health. They can help you absorb calcium, thanks to all that lycopene, as well as vitamins A, C, and E.10 To get even more benefits from tomatoes, cook them in heart-healthy olive oil as the lycopene is fat-soluble.
Try them with this recipe: Gazpacho

Cucumbers

CucumbersPickled or raw, these crunchy veggies are great for you! Cucumbers contain three types of the polyphenol lignan, a compound that may reduce the risk of heart disease and guard against a variety of cancers.11 Enjoying a pickle with your sandwich isn't only tasty, it could also improve your immune system's ability to ward off disease.12
Try them with this recipe: Tomato and Cucumber Salad

Resources:

  1. http://www.whfoods.com/genpage.php?tname=foodspice
  2. http://archinte.ama-assn.org/cgi/content/abstract/158/1/41
  3. http://www.ncbi.nlm.nih.gov/pubmed/17384344
  4. http://www.whfoods.com/genpage.php?tname=foodspice
  5. http://www.whfoods.com/genpage.php?tname=foodspice
  6. http://www.ncbi.nlm.nih.gov/pubmed/7948931
  7. http://www.ncbi.nlm.nih.gov/pubmed/21291369
  8. http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  9. http://www.whfoods.com/genpage.php?tname=foodspice
  10. http://www.ncbi.nlm.nih.gov/pubmed/1020374
  11. http://www.whfoods.com/genpage.php?tname=foodspice
  12. http://www.ncbi.nlm.nih.gov/pubmed/16987435

What are your favorite summer fruits and veggies? Tell us at mailbag@Beachbody.com.

Related Articles
"9 "Health" Foods That Can Fool You"
"8 Tips to Eat Healthy on a Budget"
"39 Great Supermarket Foods"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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10 Refreshing Ways to Flavor Your Water

By Ani Aratounians, MS, RD

In case you didn't hear us the first 5 million times, drinking half of your body weight in ounces of water every day is key to good health. It keeps you hydrated, flushes out toxins, keeps your skin looking fantastic, and helps you stay full so you don't reach for an unhealthy snack.

Despite all these benefits, it's easy to forget to knock back a few glasses of H2O daily—probably because, on the boring scale, drinking water ranks up there with watching paint dry, going to traffic school, and listening to Gregorian chants. But it doesn't have to be! Here are 10 easy ways to flavor your water so that it's something you look forward to.

Tip: No muddler? A food processor or blender will do.

  • Minty Citrus-Ginger

    Minty Citrus-Ginger

    (Makes 1 serving)

    Ingredients:

    1. 1 cup ice
    2. 2 slices fresh orange
    3. 2 tsp. grated fresh ginger
    4. 4 fresh mint leaves
    5. 1-1/4 cup cold water

    Preparation:

    1. Place ice in tall glass; set aside.
    2. Combine orange, ginger, and mint in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
    3. Stir in water; cover and shake.
    4. Strain into ice-filled glass and enjoy.*

    *For a clear beverage, strain through a cheesecloth.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    3 0 g 0 g 0 mg 0 mg 1 g 0 g 0 g 0 g


  • Cucumber-Anise

    Cucumber-Anise

    (Makes 1 serving)

    Ingredients:

    1. 1-1/4 cup water
    2. 1 Tbsp. anise seeds or 3 anise star pods
    3. 1 cup ice
    4. 4 slices fresh cucumber

    Preparation:

    1. Combine water and anise seeds in small saucepan. Bring to a boil; reduce heat to low and simmer for 2 to 4 minutes. Remove from heat and steep for 10 minutes. Cool completely in refrigerator.
    2. Place ice in tall glass; set aside.
    3. Place anise mixture into cocktail shaker; add cucumbers.
    4. Mash well with back of a wooden spoon or muddler; cover and shake.
    5. Strain into ice-filled glass and enjoy.*

    *For a clear beverage, strain through a cheesecloth.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    1 0 g 0 g 0 mg 0 mg 0 g 0 g 0 g 0 g


  • Minty Watermelon-Lime

    Minty Watermelon-Lime

    (Makes 1 serving)

    Ingredients:

    1. 1 cup ice
    2. 1/2 cup diced watermelon
    3. 3 slices fresh lime
    4. 4 fresh mint leaves
    5. 1-1/4 cup cold water

    Preparation:

    1. Place ice in tall glass; set aside.
    2. Combine watermelon, lime, and mint in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
    3. Stir in water; cover and shake.
    4. Strain into ice-filled glass and enjoy.*

    *For a clear beverage, strain through a cheesecloth.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    6 0 g 0 g 0 mg 0 mg 2 g 0 g 1 g 0 g


  • Honeydew-Basil

    Honeydew-Basil

    (Makes 1 serving)

    Ingredients:

    1. 1 cup ice
    2. 1/2 cup diced honeydew melon
    3. 4 fresh basil leaves
    4. 1-1/4 cup cold water

    Preparation:

    1. Place ice in tall glass; set aside.
    2. Combine honeydew melon and basil in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
    3. Stir in water; cover and shake.
    4. Strain into ice-filled glass and enjoy.*

    *For a clear beverage, strain through a cheesecloth.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    8 0 g 0 g 0 mg 4 mg 2 g 0 g 2 g 0 g


  • Rosemary-Grapefruit

    Rosemary-Grapefruit

    (Makes 1 serving)

    Ingredients:

    1. 1 cup ice
    2. 3 slices fresh grapefruit
    3. 1 sprig fresh rosemary
    4. 1-1/4 cup cold water

    Preparation:

    1. Place ice in tall glass; set aside.
    2. Combine grapefruit and rosemary in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
    3. Stir in water; cover and shake.
    4. Strain into ice-filled glass and enjoy.*

    *For a clear beverage, strain through a cheesecloth.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    2 0 g 0 g 0 mg 0 mg 0 g 0 g 0 g 0 g


  • Blueberry Vanilla-Lime

    Blueberry Vanilla-Lime

    (Makes 1 serving)

    Ingredients:

    1. 1 cup ice
    2. 1/2 cup blueberries
    3. 3 slices fresh lime
    4. 1/4 tsp. pure vanilla extract
    5. 1-1/4 cup cold water

    Preparation:

    1. Place ice in tall glass; set aside.
    2. Combine blueberries, lime, and vanilla in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
    3. Stir in water; cover and shake.
    4. Strain into ice-filled glass and enjoy.*

    *For a clear beverage, strain through a cheesecloth.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    5 0 g 0 g 0 mg 0 mg 1 g 0 g 1 g 0 g


  • Strawberry-Kiwi

    Strawberry-Kiwi

    (Makes 1 serving)

    Ingredients:

    1. 1 cup ice
    2. 1/2 cup chopped fresh strawberries
    3. 1 kiwifruit, peeled and chopped
    4. 1-1/4 cup cold water

    Preparation:

    1. Place ice in tall glass; set aside.
    2. Combine strawberries and kiwi in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
    3. Stir in water; cover and shake.
    4. Strain into ice-filled glass and enjoy.*

    *For a clear beverage, strain through a cheesecloth.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    5 0 g 0 g 0 mg 0 mg 1 g 0 g 1 g 0 g


  • Blackberry Mojito

    Blackberry Mojito

    (Makes 1 serving)

    Ingredients:

    1. 1 cup ice
    2. 1/2 cup fresh blackberries
    3. 3 slices fresh lime
    4. 4 fresh mint leaves
    5. 1-1/4 cup cold water

    Preparation:

    1. Place ice in tall glass; set aside.
    2. Combine blackberries, lime, and mint in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
    3. Stir in water; cover and shake.
    4. Strain into ice-filled glass and enjoy.*

    *For a clear beverage, strain through a cheesecloth.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    5 0 g 0 g 0 mg 0 mg 1 g 0 g 1 g 0 g


  • Tropical-Lime

    Tropical-Lime

    (Makes 1 serving)

    Ingredients:

    1. 1 cup ice
    2. 1/4 cup diced pineapple
    3. 1/4 cup diced fresh mango
    4. 3 slices fresh lime
    5. 1-1/4 cup cold water

    Preparation:

    1. Place ice in tall glass; set aside.
    2. Combine pineapple, mango, and lime in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
    3. Stir in water; cover and shake.
    4. Strain into ice-filled glass and enjoy.*

    *For a clear beverage, strain through a cheesecloth.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    9 0 g 0 g 0 mg 0 mg 2 g 0 g 2 g 0 g


  • Orange Vanilla-Cinnamon

    Orange Vanilla-Cinnamon

    (Makes 1 serving)

    Ingredients:

    1. 1 cup ice
    2. 3 slices fresh orange
    3. 1/4 tsp. pure vanilla extract
    4. 1 cinnamon stick, broken into pieces
    5. 1-1/4 cup cold water

    Preparation:

    1. Place ice in tall glass; set aside.
    2. Combine orange, vanilla, and cinnamon stick in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
    3. Stir in water; cover and shake.
    4. Strain into ice-filled glass and enjoy.*

    *For a clear beverage, strain through a cheesecloth.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    3 0 g 0 g 0 mg 0 mg 1 g 0 g 1 g 0 g


Related Articles
"Trick Your Stomach, Lose Weight"
"Ask the Expert: Is Healthy Food Really That Important?"
"Tidy Up Yourself: 7 Tips to Spring Clean Your Body and Mind"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

Submit a CommentTell A Friend Bookmark and Share

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Readers Respond

We love that you all flood our mailbag with questions, suggestions, and responses to our articles. We've decided to start publishing some of our favorites. Write us! You could see your letter in the next issue! Write us at mailbag@beachbody.com.

Are You on the Right Track?

In answer to your question: "What tips do you follow to cut down on your food budget?" I was really glad to see this in the newsletter, mostly because I can see that I'm mostly "on track."

  1. I do my best not to shop when I'm hungry.
  2. I've heard this about flash frozen, but haven't yet taken the time to look for it . . . will though.
  3. We've been shopping at the local farmers' market for years now for eggs, meat, sausages, wheatgrass, carrots, and plants.
  4. I make every effort not to stray from my list—can't help it if I forget the list, though, know what I mean?
  5. Beans . . . tough to sell to the husband and kid. But they are both making a turn to healthier thinking and living so this could be a good time (but time is my enemy since we are a hockey family).
  6. Will look into pairing up with another family for meat—another hockey family perhaps?!
  7. And I'm happy to say that just this year we joined a CSA!

Thanks for newsletters, I always enjoy reading them.

Myrna S.
Edmonton, Alberta

Thanks, Myrna! We do understand the "bean" problem. Perhaps you could persuade them with this black bean salad?



More Tips to Trim Your Food Budget

Some ideas to share:
  1. Plan your week's meals and stick to that list.
  2. Buy at a warehouse what you consume all the time and leave the perishable items for the supermarket, like milk and eggs.
  3. Choose the store-brand products, they could have the same nutrition facts than the famous ones but less expensive, and sometimes they are healthier.
  4. Try to buy unprocessed foods that you have to cook. Finished products are expensive. Maybe one or two items for the cravings!
  5. Buy meat in bulk instead of pieces. You can buy a whole chicken and separate into pieces and it's less expensive (I use the breast as fillets; the drumsticks, thighs, and wings for a stew; and the shoulders for soups), or buy a pound of ground meat and prepare your burger patties.
  6. Buy fresh spices and veggies, and prepare your seasonings, dips, and dressings.

When you don't have much money you become more creative in the kitchen! God bless you all. Love you guys!

Damaris V.
Puerto Rico

Great ideas, Damaris. Unprocessed food is almost always better for you and the idea to purchase fresh spices and veggies will result in more flavorful meals!

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Recipe: Blueberry Smoothie

(Makes 1 serving)


Recipe: Blueberry Smoothie
This easy-to-make smoothie is packed with protein and antioxidants to keep you healthy and refreshed!

Total Time:                    5 min.
Prep Time:                    5 min.
Cooking Time:             None
Preparation Difficulty:   Easy


Ingredients:

  • 1/4 cup 100% orange juice
  • 3/4 cup water
  • 1 scoop Beachbody Whey Protein Powder, Vanilla Flavor (or equivalent)
  • 1 tsp. finely chopped orange peel
  • 1 cup fresh or frozen blueberries
  • 1 cup ice
  • 1 fresh mint leaf (for garnish; optional)

Preparation:

  1. Place orange juice, water, Whey Protein Powder, orange peel, blueberries, and ice in blender. Cover; blend until smooth.
  2. Pour smoothie into serving glass; garnish with mint if desired

Nutritional Information: (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
221 3 g 1 g 35 mg 53 mg 33 g 5 g 23 g 20 g


Body Beast and P90X®/P90X2® Portion Information

P90X/P90X2 Nutritional Information:

Protein Fruit
1 1



Body Beast Nutritional Information:

Carb Liquid Balanced Liquid Protein Liquid
1 1 1


If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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