BODY BEAST REVIEW

BODY BEAST REVIEW

BY LEON CRUZ

  Beach Body, (a Fitness company founded back in 1997, became a house whole name due to its famous training program P90X,) has created another great training program named BODY BEAST.

I learned about body beast through an e-mail I received in my in box on August 2012 advertising the new training program. I immediately knew it was a body building program because of the person endorsing the course. The person endorsing the training program was Sagi Kalev. Sagi Kalev (born July 30, 1971 in Tel Aviv) is the former two-time "Mr. Israel" and fitness model, bodybuilding title-holder, and nutritionist who resides in Dallas, Texas. He immigrated to the United States back in 1993 to pursue his bodybuilding and modeling career.

Unlike P90X, Body Beast is strictly a bodybuilding program where P90X is a sports fitness program. Note: P90X can be incorporated into any bodybuilding program. Body Beast is a 90 day, 3 Phase program ( BUILD, BULK and BEAST ) consisting of 12 workouts and is designed for one thing, building lots of muscle mass.

I decided to purchase the training course and give it a try. I have been bodybuilding for many years, and I felt I needed a change of pace training program so I decided to commit to the 90 days.

The package has the option to include some supplements (the supplements are Creatine, Whey Protein and a carbohydrate powder. All of these supplements can be purchased much cheaper at www.dpsnutrition.net. Also, waxy maze is a better carbohydrate powder) and 3 bonus workouts, I purchased the basic package.

Equipment needed: The equipment needed makes this program very attractive indeed. Although I train at a commercial gym and have a decent home gym, none of that is required. The only tools needed are a chin-up bar, push-up bars, a set of dumbbells that progress from 5 pounds to about 70 pounds, and a multi purpose bench, which can decline, incline and position to a flat bench. In the video they also use one of those fitness stability balls, which I do not recommend.

The course is broken down into 3 phases.

PHASE ONE: BUILD - CHEST and TRICEPS - Time: 49 minutes

LEGS - Time: 38 minutes

BACK and BICEPS - Time: 50 minutes

SHOULDERS - Time: 38 minutes

CARDIO - Time: 30 minutes

PHASE TWO: BULK - CHEST - Time: 30 minutes

LEGS - Time: 41 minutes

BACK - Time: 29 minutes

ARMS - Time: 35 minutes

SHOULDERS - Time: 35 minutes

BEAST - ABS - Time: 10 minutes

PHASE THREE: BEAST - Once you have completed the BUILD and BULK Phases, the program has one more block called the BEAST Phase, which is a combination of workouts from the first 2 Phases.

During my experience using body beast, I noticed several things. Within the first two weeks of daily training I noticed that my muscle development improved all around. This could be attributed to what is called muscle memory. Remember that I have been training for many years. But, it felt really nice. Everything improved. I gained two to three inches on all muscle groups. Also, my body weight went from 240 pounds to 260 pounds with eight percent body fat. My strength went up two fold. My bench press went from 365 to 450. My dead lift went from 405 to 500 and my squat went from 405 to 500. Now, again remember about what I said before about the muscle memory thing. Now keep in mind that if I improved all over at my level, anyone at any level can improve at building their physiques.

Now, for the negative points to the program: Body Beast has practically no stretching to speak of and as such I believe this will make you more prone to injury over time. That’s why I personally would recommend incorporating flexibility or yoga into your regimen. This is where adding some of the P90X yoga and flexibility programs come in handy. One thing I learned over the years is that as bodybuilders and weight lifters, we should incorporate the four levels of fitness, which consists of Flexibility, Conditioning, strength, and body composition (Fat percentage). Diet and exercise that includes weight training and cardio will take care of the body composition, strength, and conditioning portion. For the flexibility part of the program, P90X’s stretching program or matt Furey’s Combat Stretching video courses will work very well. For training the abdominal, incorporating P90X’s Ab ripper X video would be a good idea as well.

Sagi Kalev uses old school bodybuilding techniques with the new school science training techniques. When following along with the videos, Sagi has you doing, progressive sets, force sets, giant sets, straight sets, super sets, and combo sets. All of these techniques have been proven to really stimulate and fire up the muscles. These techniques are truly what high intensity training is all about.

Along with the videos, the course comes with a book properly titled “The Book of Beast”. In the Book of Beast, you have a nice nutrition plan to follow. It’s all based on a formula, which has the athlete eating about 5 meals daily with about 3,000 calories a day. I find that if you have the P90X nutrition plan, you should follow that plan when using your body beast course. The P90X nutrition manual is simpler in its explanation than the Book of Beast nutrition plan and when done correctly, the P90X nutrition plan comes out to the same end result, which has one eating about 5 – 6 times daily with about 3,000 to 3500 calories daily with protein being the primary macro nutrient in the first phase.

Overall, I love the body beast program. Once your conditioning is up and you can get through the training intensity in the program, you can create your own hybrids to the program. You can include many of the P90X programs to the body beast course or you can incorporate a push pull training program, just follow the appropriate videos. For example; let’s say you are following a push pull program where you are training chest shoulders and triceps; you would use those videos coaching you on training those muscle groups and so forth. It’s a great way to break out of boredom. Using what I have discussed here will keep you gaining muscle mass and adding variety to your training program. And as we all know, variety is the spice of life when it comes to certain things especially building your Beast Body.

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The Vince Gironda Body Drag Curl

The Vince Gironda Body Drag Curl.

Thick Bar Training!

Training Principles - Intensity & Consistency Gets Results!!!!!

Training Principles - Intensity & Consistency Gets Results

You'll follow this body part split for your weight training days:

• Chest and Triceps
• Back and Biceps
• Legs
• Shoulders, Calves and Abs

You'll train on a 2 days on and 1 day off schedule. That means on Monday you'll train chest and triceps; on Tuesday you’ll train back and biceps; then you'll take Wednesday off. Thursday you'll train legs, and Friday you'll train shoulders, calves and abs.

With Kris as your training partner, your weight training schedule may change during your 12 week transformation. Kris will always tell you when the routine changes, and he'll always make sure you never miss a workout!

You'll also do cardiovascular exercise 2 times a day for 20 minutes per session - 20 minutes in the morning and 20 minutes in the evening. Doing cardio will help:

• Keep your metabolism firing
• Digest your foods
• Utilize stored fat as energy

Eat Clean - Nutrition Rules To Trigger Your Transformation

You won't be counting calories to make sure you achieve an amazing transformation. Instead, you'll be measuring your portions and sticking with the same small portion sizes during the entire 12 weeks. When looking at your meals you should have:

• A fist size portion of protein
• A fist size portion of complex carbohydrate

You'll be eating every 2-3 hours which means you'll get 6-7 meals every day. Your MAIN FOOD SOURCES will be:

Protein

• Fish
• Poultry
• Steak
• Egg Whites
• Protein Powder

Carbohydrates

• Sweet Potato
• Brown Rice
• Whole wheat Pasta
• Oats

Naturally Occurring Fats

You won't be taking in extra fat from foods like avocado, nuts, or olive oil. Even those types of fat are considered "healthy" it just adds up to be another calorie you have to burn off rather than burning stored fat.

Instead, you'll get enough fat through the foods you eat such as steak and fish.

What You CAN Drink

Water
You'll be drinking at least 1 gallon of water every single day. It's important that you always drink this much water to help your body achieve an amazing transformation. You can flavor your water with calorie free packets like Crystal Light or you can try Xtend.

You can also drink tea and coffee - just keep them plain and don't add any sugars, milk or cream to these drinks. You can use the natural sweetener Stevia to sweeten these drinks without adding calories.

What You CAN'T Drink

Stay away from milk and soy products while you're doing this transformation. These foods have extra sugars that will only make it harder for you to transform. Avoid alcohol completely as well, because beer, wine and mixed drinks are full of empty calories.

Cheat Days

There are no cheat days on this 12 week program. You won't take a day off from your training or your cardio, so you can't take a cheat day on your diet either. Don't cheat on your diet and you will see results.

Supplement for Success and Get Fast Results

There is no magic pill that will replace your nutrition or training program and transform your body for you. But supplements will help support your transformation so you can get fast results.

Supplement Shopping List:

• Multivitamin

This will help provide you with extra vitamin and mineral support to promote muscle recovery and optimal health. It's best to take a multivitamin in the morning and at night.

• Omega 3-6-9 Fatty Acids

These essential fats support normal hormone production, healthy brain function, and will help you recover from intense training days. It's best to take your omega fats in the morning and at night.

• Digestive Enzymes

Taking digestive enzymes will support your body's digestive system with all the food you'll be eating. With extra support, your body can absorb the most nutrients, helping you get the best transformation.

• Ph Balancer

A Ph Balancer will support normal alkalinity levels.

• Glutamine

As an anti-catabolic agent, something that helps prevent the breakdown of muscle tissue, Glutamine is a foundational supplement on this transformation.

• Protein Isolate

This fast digesting protein supplement is perfect to take immediately following your workout, because the faster you kick start muscle recovery - the faster you'll see results.

• Protein Blend - CNP Propeptide

Taking a blend of different kinds of protein - egg, casein, whey isolate and whey concentrate - will help slow the protein digestion down and is best to take as a meal replacement, usually taken with oats.

• Fast Digesting Carb - Vitargo

The only simple carbohydrate - or fast digesting carb - that you need to take is a supplement carb, like Vitargo. Taking Vitargo, or a similar carb product, immediately following your workout, along with your whey isolate, will help replenish your glycogen stores and kick start recovery.

• BCAA's

Taking branch chained amino acids will support recovery, and like the other supplements that are recommended on this program, BCAAs can help you have a better transformation. If you get a flavored BCAAs powder then you can add this to your water throughout the day to get a nice flavor.

Performance Supplements

• Green Tea

Taking supplemental green tea extract may help increase your metabolism and help fight cravings. Green Tea is a natural plant extract that helps support fat burning.

• L-Carnitine

Supplementing with L-Carnitine, and amino acid, may help utilize stored body fat as energy.

• Yohimbine

Yohimbe is a vasodilator, which means it supports blood flow throughout your body. With good blood flow, your muscles can get nutrients and recover fast.

• Creatine

Creatine can help you push out a few more reps in the gym by supplying your muscles with extra energy and helps you build muscle and burn fat. By charging up your intensity in the gym, you'll be able to see results that much faster.


Track Your Progress To Transform Your Life

Here are the steps you need to follow to see the amazing results you'll get on this transformation program.

1. Take before pictures

You need to do this on a plain background so you can see the silhouette of your physique. You should wear your swimsuit or similar clothing. Take a front, side, and back shot in good lighting and with a steady camera. You will really want these photos to compare to your photos on week 12 - and you'll see how much your physique has changed. Take progress pictures once a week.

2. Take your body fat measurement

Testing body fat with calipers can give you an accurate indication of what your current body fat and lean muscle mass percentages are. Measure your body fat once a week at most. Make sure to have your body fat measured in the same places on your body and by the same person every time.

3. Weigh yourself

Weigh yourself once a week using the same scales at the same time of day. A good idea is to weigh yourself every Monday morning before breakfast.

4. Track your training

Log your workout sessions every day in a workout journal or using your BodyBlog on BodySpace. Make sure to write down what exercises you do, what weights you're lifting, how many reps you complete, how you feel, and other details of your workout. You can print out your workouts every day and take them to the gym with you!

By keeping track of your workouts you'll be able to see your progression and get positive feedback for your transformation. You're more likely to see your goals through when you write them down!

5. Update Your BodySpace - Or Join Now

Now's the time to post your before pictures on BodySpace and let the community know that you are about to begin your 12 week transformation. If you don't have a BodySpace - sign up now! It's FREE and it's an instant source of support, motivation, and a great tool to help keep track of your progress.

Don't forget to join the 2011 Transformation BodyGroup so you can follow along with other people going through this transformation with you.

Your New Body Is Only 12 Weeks Away
Get Started - Day 1

Day 1 is a training day, and you'll be starting with an intense leg workout. Follow me as I head to the gym for the beginning of our 12 week body transformation journey.

8 week cut workout.

8 week cut workout.

Laree's 8-Week
Trim Down
Drop your calories by 100-200 calories per day by cutting out *one* item of unnecessary or junk food. Then do the following, making your own necessary adjustments that will allow you to continue this routine for two full months.

Every workout:
10-minute cardio warmup
5-minute rotator cuff and knee bend warmup
Crunches 3x15 (slow and focused) supersetted with leg raises 3x15

Then superset everything else in the workout, moving as quickly as you can. By the end of the 8 weeks, this is expected to be non-stop. Grab a gulp of water between supersets and keep going.

MONDAY

Leg curls 5x12
tri-setted with
Leg extensions 5x12 and
Calf raises 5x15

Front squats 5x10, deep as you can go
supersetted with
HyperExtensions 5x15

Incline dumbbell press 4x12
supersetted with
Chins or wide-grip pulldowns 4x12

Dumbbell incline flys 4x12
supersetted with
Seated lat row 4x12

TUESDAY
Split workout am/pm or together as suits your schedule and energy

Cardio Workout
Run 1 fast mile (whatever fast means to you - could be walk/run if you haven't been running lately)

WEIGHTS:
Standing overhead push press/jerk 5x10
supersetted with
Calf raises 5x20

Barbell curls 4x12
tri-setted with
Close-grip bench press 4x12
and
Pulley pushdowns 4x12

Zottman curls 4x12
supersetted with
Dips or bench dips 4x12 or Max

Wrist curls 2x15
supersetted with
Reverse wrist curls 2x15

WEDNESDAY

Deadlifts 5x10, in single stop-reps
supersetted with
HyperExtensions 5x15

Stiff-legged deadlifts 5x15
supersetted with
Leg curls 5x12

Flat dumbbell press 4x12
supersetted with
One-arm dumbbell rows 4x10

Pullovers (DB or bar) 4x15
supersetted with
Close-grip pulldowns 4x12

THURSDAY - Split workout

Cardio Workout
Run 1 fast mile

WEIGHTS:
Repeat Tuesday's workout

FRIDAY

Repeat Monday's workout

SATURDAY

Cardio Workout
Run 1 fast mile

SUNDAY

Rest Day - Take a walk or a bike ride if you want to burn some energy outdoors

That's it. Yes, that does say legs & chest/back three times a week, so don't even write in to ask. The reps are high, the speed is fast, so the weight is light. There aren't a ton of exercises, and yes, I do plan to do this and believe that this much light leg work will trim up the entire body. Let's test it out!

12_Week_Lean_Body_Workouts_Nutrition_Program

Bodybuilding Food Preparation PART 2