P90X, also known as Power 90 Extreme, is a revolutionary fitness program that is transforming bodies and changing lives in a 90 day period.  The program is incredibly effective, and causes massive transformation in the bodies of those who stick with the program for the full 90 days.  The reason behind P90X’s effectiveness lies with a brilliant scientific technique developed by Tony Horton, the man who invented P90X.  The secret?  Muscle Confusion.

What is Muscle Confusion?

Muscle confusion was a revolutionary idea when it first broke into the fitness community.  The gist of it is that you constantly keep your body on its toes by altering different types of exercises to different parts of the body.  The brilliance behind this is that your body never knows what part to exercise next – and so your muscles never get lazy.  I know, it sounds simple!  But it’s true.  For instance – if you just did bicep curls every day for a year, eventually your biceps would hit a plateau.  They would stop growing. The reason why is that the muscles get used to the same exercise day in and day out.  Your muscles are trained to adapt. And once they know what’s coming, they are prepared – no need to get bigger and stronger!

How Does P90X Work?

P90X takes advantage of this scientific reality by engineering a program that is systematically designed, after multiple tests, trials, and errors, to ensure that your body doesn’t know what exercises are coming next.  The program features 12 different types of exercises, each focusing on a different part of the body:

• Chest & Back – targets strength and definition with this upper body workout
• Plyometrics – jumping cardio routine dramatically improves athletic performance
• Shoulders & Arms – combines pressing, curling, and flies to increase your strength
• Yoga – focus on balance, flexibility, breathwork tightens your core and enhances your physique
• Legs & Back – squats, lunges, and pulls give you a whole-body workout
• Kenpo – an intense cardio workout of kicking and punching gives you endurance, balance, and coordination
• Stretch – adds to your athleticism and helps prevent injury
• Core Synergistics – build multiple muscle groups to condition you while strengthening your core
• Chest, Shoulders & Triceps – pushes both large and small upper body muscles
• Back & Biceps – focus on toning and tightening the muscles people will see the most
• Cardio – a low-impact, fat-burning workout to keep you lean
• Ab Ripper – focus on tearing your abs to shreds, giving you a sharp six-pack in the process

By combining these 12 workouts in strategically planned order over the 90 day period, your body never knows what is coming next.  All of your muscles get intense workouts day in and out, and yes – you will be tired.  Your muscles will be sore.  But after 90 days, you will notice a significant difference in the tone, condition, and strength of your physique.

What About Diet?

This is not a plan for the kind of person that wants a quick diet.  You can feel free to sign up and try it, but if you are not fully committed to this program then the DVDs will just sit on your shelf and gather dust.  Don’t get the P90X program if you are just looking for a quick fix.  This program is designed to take your fitness and your life to the next level, and it requires a serious mental commitment.  If you are willing to put in the work, and really push yourself, then you CAN change your life.

To learn more about P90X, visit their homepage at BeachBody.com.

(photo credit to Brian Catacutan – his subject successfully completed the P90X program)

What is Osteoporosis?

Osteoporosis is a disease of the bone that increases the risk of fracture.  With decreased bone density, they become more fragile.  It is most common in women after menopause, but it can also occur in men and in people with hormonal deficiencies.  On a positive note, there are ways that people can both reduce their risk in getting osteoporosis and, in  the event they already have it, decrease their symptoms.

Reducing Your Risk

Lifestyle & Exercise

A key to reducing the chances of getting osteoporosis lies in your lifestyle.  Exercise, because of its “anabolic” effect, can often reduce symptoms and even reverse osteoporosis.  The central point of work in this regard is in shaping your lifestyle around exercise.  If you can afford 20 minutes of exercise 3 times a week, whether it’s a run, lifting weights in front of the TV, or even going for a brisk walk, then you are helping your body counteract or possibly prevent the effects of osteoporosis.

Gardening

Another way of reducing your risk of osteoporosis is simple and is something you already do:  gardening!  Whether you’re doing yard work, raking, or pushing a lawn-mower, getting your hands dirty is a great way to stay active and thus help against symptoms of osteoporosis!

Calcium Intake

It might sound obvious, but getting enough calcium is essential to keeping your bones strong and counteracting the effects of osteoporosis.  Try to make sure you get between 1,000 and 1,300 milligrams of calcium each day.  How can you do that?  Well, simple!  Drink milk, eat cheese (not with too much fat though!), and you can add powdered milk to all kinds of yummy things – from casseroles, to beverages, to soups!  You can also buy breads, brained, and even bottled water that’s fortified with calcium.  And that means your bones stay strong, and that hopefully you can relieve some of the effects of osteoporosis – or even prevent it!

More Osteoporosis Resources

Of course, we’re not the ultimate experts on everything you need to do to stay healthy from osteoporosis.  We just do the research to get you quick and easy tips.  But what if you want more of an expert opinion?  Well, if either you or a family member has osteoporosis then you would be doing yourself a service by checking out the Osteoporosis Tips that are brought to you by Quality Health.  They have provided you here with a free set of resources for managing osteoporosis, and it’s completely customized to you so you can be sure that the advice will set you on the path to good health and stronger bones.  The guide includes access to health centers, expert advice, tips, tools, videos, news, recipes, and more.  Best of all, it just takes a second to sign up!  Check out Quality Health Osteoporosis Tips and take charge of your health today.

Get your Quality Health Osteoporosis Tips.

Source: http://health.discovery.com/centers/womens/osteoporosis/oslifestyletips.html

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Signing off,

Auren Kaplan
Editor-in-Chief, The Health & Wellness Hub

(photo credit to calidris10)