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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Body Beast! Who wants to join me in getting fit and healthy?
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ARE YOU READY TO TAKE THE NEXT CHALLENGE?

ARE YOU LOOKING FOR A TEAM THAT WILL MOTIVATE YOU?

ARE YOU LOOKING FOR A COACH THAT WILL BE RESPONSIVE?

If YES, THEN YOU HAVE FOUND THE RIGHT THREAD. COME JOIN US!


Welcome to Team Engage! Hi, I’m Mike, a TeamBeachBody coach and I’m here to help you with your fitness journey and I know that together we can do this! Regardless whether you are newbie or a returning veteran, everyone is welcome to join our team thread. We are all here for the same reason: To get fit, be challenged, and above all engage each other to succeed!

Are you ready to join me? Reply to the thread and post to introduce yourself today. Also add me as a buddy, and I'll give you more information on the challenge and to help you with your journey.

Let’s do it together!!!
Coach Mike (MikeMJM)
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Nutrition

• If you want to see great results, you have to focus on your nutrition as much as the workouts. Nutrition plays a key role in how you will reach your goals and attain the new and better you! Be prepared by getting a solid nutrition plan in place prior to starting. You can do this week-to-week or even plan out your entire month. Over time you will learn new eating habits that you can carry with you for the rest of your life.

• Shakeology is a great way to meet all of your nutritional needs! As a meal or a snack it fuels your body with everything it needs in order to BRING IT everyday!

Supplements

• Body Beast also has supplements that are also highly recommended to receive the ultimate results. You can find all the details HERE.

Track your progress

Where are you now? Where do you want to be? Have Goals!

• Nothing is more important or motivating than to see where you started and how you are progressing along the way! It is so CRUCIAL that you do the following BEFORE you begin:

• Take your Measurements
• Take your before & after pictures

I can’t tell you how many people told us that they were so mad at themselves for not doing this before they started.

Write down everything including your reps, your weight and your food intake. Utilize the Excel Workbook to track your workout progress. Body Beast Workout Sheets

Also utilize the tools that TBB provides. Complete your profile, and track your measurements and weight online. I use MyFitnessPal online to track my food diary as well as my calories burned each day. I would highly recommend signing up and add me as a buddy. My id is mmiele. MFP also has apps for iPhone, Andriod, and Blackberry.

Pre-Workout

• These workouts are intense! The right fuel will help your body “Bring It!” with the intensity you need! If you eat a pre-workout meal, is very important to wait about an hour before you work out. Eat too soon and you could end up losing the meal instead of bringing the intensity!

• If you workout first thing in the morning like I do you might want to skip eating and take a pre-fuel 15 minutes prior to working out.

Post-Workout


Keep in mind the first week is exceptionally rough! Expect to be sore and tired: Do not give up! Your body will adapt quickly and in no time you will start seeing some crazy results. You may want to do a few non-Body Beast workouts prior to starting just to get your body & mind ready.

• Recovery: After an intense Body Beast workout, it is vital to recover the right way. I cannot stress enough how important this is. By adding a recovery drink immediately after your workout, you will significantly decrease the amount of soreness you will experience while your body recovers. Intense exercise will burn off glycogen stores in the muscles which leaves the body without its primary source of energy. The longer you are in this state, the greater the chances your body will panic and may actually breakdown your existing muscle to create more glycogen—the exact opposite of what we are working for! Plus low blood sugar levels in the brain will lead to fatigue, irritability, lack of concentration, depression, etc. The Results & Recovery Drink will replenish your muscles with glycogen, you will not only avoid muscle breakdown, but you will promote muscle growth and keep your energy levels up. The Results & Recovery drink is a great product and I highly recommend it.

• Accountability: Post your accountability DAILY on the message boards! This is the key to staying motivated. Here is an interesting statistic I’ve noticed over the past couple of threads I’ve been in. Out of all the people who join the thread and commit to the workouts, less than 20% will complete the full program! But what I found is, of those of post every day they are 90% likely to complete the program and transform their lives.

The message boards and forums are a great way to meet others that are going through exactly what you are and it helps stay accountable and motivated! Your forum buddies will have tips and information that has helped them and could help you as well. You will be doing the same in no time!

So ready to get started? First step, post your commitment to join the team, and second, add me as a buddy and I'll give you more important information. I look forward to getting to know you and seeing the new you!

DIG DEEPER!!!
Coach Mike (MikeMJM)
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Awesome new thread Coach Mike. I can't wait to get the program and start it, but probably not for a month or so.

Bring out the Beast!
Greg
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Nice thread Coach Mike...I am going to begin Body Beast right after I complete this 2nd session of P90X-Lean. While my Body Beast start time will be closer to Oct-Nov time, I will be following this thread for great advice for when I begin it...

Thanks again Mike...

CoachWayne3
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Thanks guys...this is an awesome program for those if us that love lifting...great techniques taught and a better way of lifting than most of us are used to...stoked....let's bring the beast out...
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starting Aug 6 or 13th.. I am IN
Coach Keith from Littleton, Colorado !
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Can't wait to see how you do on this!! My husband is interested in it, but wanted to see how well it really worked. We will definitely be following your progress!!! Good luck and have fun!!!! emoticon
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Keith - glad to have you on board....can't wait...

wilsonkr -- glad you will be following us...

-Mike
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Mike, Today was my Day 1. I went to failure on a few exercises which is good because I now know a baseline for these. It was a very good workout and definately was feeling my triceps burn during the dips at the end. Had a really nice pump when finished.
I looked at tomorrows workout(Legs) and it looks like I'm going to be sore for a few days after that workout. It does a few of the same moves from P90X Legs & Back which always leave me sore.

Beast on, Kenny
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Hey Kenny...you cut up and now Beasting up? Very cool...

I have done Chest and Triceps...then today I did Shoulders...mixing up as I only have a few days to do some testing before I go on vacation...then I will kick the schedule 100% when I am back.

Great job going to failure as I did not...need to beast up some more next time through...today with Shoulders I also did not go to failure too often but did on some...you will like this one too...a couple of familiar moves you will find...

I thought my chest would be a bit more sore today but it wasn't...again I need to increase the weights next time through...

How do you like the way Sagi jogs :-) The warmups are nothing like we are used to...

Later, Mike
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Wow...test drove the Build Back and Biceps workout this morning and loved it! Much of the focus is on the back but for the first time in a while I felt my back working hard...then onto pumping up the biceps...great workout.

Starts with many sets of back exercises from bent rows, dumbbell rows, pullovers, pull-ups, flys...supersets, giant sets and drop sets...really good focus on the entire back. I used 15lb dumbbells for some of the exercises then went up to a max of 60 for rows. Used the EZ curl bar and went up to 105lbs. Need to increase some of the weights but I did get to failure on a few which felt awesome.

-Mike
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CoachMikeMJM:

How do you like the way Sagi jogs :-) The warmups are nothing like we are used to...


LOL. Yeah, that was funny watching. In legs tonight he shushed the one guy saying "the beast is talking!" Too funny.

Day 2 down. Bulk Legs is pretty good. There are several moves that are also in P90X and P90X2. I was surprised by how much I was sweating. I used the same weights as Sagi for most of the exercises, but when they did the bulgarian squats I only went up in 5 pound increments. I want to be able to walk tomorrow so I took that part easier the first time through.

I have a nice slight soreness in my triceps and upper chest from yesterdays workout. The amount that you know you had a good workout, but didn't fry yourself.


CoachMikeMJM:
Hey Kenny...you cut up and now Beasting up?


Yeah. My body fat is around 6% so I figured I could add some mass and still keep it below 10%(hopefully). I added 6 pounds during my last round of X2 so I'm sure it won't be hard to add some more doing this workout.

Kenny
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Today was my first time through Cardio and Abs...

Cardio:

This was much different than Insanity or any P90X/2 cardio program. My legs were burning more than my heart was racing but it was good overall with some new moves. You use dumbells for a number of them and do some quick moves then hold in a position for 10-20 seconds which really burn the legs. Excercises don't last long but you can go intense. Only 30 minutes but worked up a good sweat and matching this with the Ab routine is good.



Abs:

Some similar moves to the P90X/Insanity workouts with some definate twists. I really liked this one...moves fast with very little breaks. Moves are generally 20 reps and hit all parts of the abs. About 10 minutes long and I felt it. Was able to get through them all the first time through

--Mike
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Have to say that my biceps are feeling the effects of yesterday's workout -- love it!
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Hi, I am a noob here. I just got shipping notice of my first program, body beast, and I would love to join y'all on August 5th. I can't wait to get started !!
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Day 3 is in the books. Did back & bi's today. Went to failure on a few exercises then jumped right back in to get all my reps in. I picked the wrong weight for the ez curl bar, so I'll have to change that next time. My arms were really burning during the 1-1-2's, but grunted them all out. I couldn't straighten my arms out at the end so I know I was pushing plenty hard.

Triceps were still a little sore from Monday's workout and as the day progressed today my legs got more sore. We'll see where tomorrows soreness shows up at.

Kenny
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Moofaso:
Hi, I am a noob here. I just got shipping notice of my first program, body beast, and I would love to join y'all on August 5th. I can't wait to get started !!


Awesome! So glad you found us...I will also be starting around that date as well...we are going to BEAST this out!

--Mike
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KennyA:
Day 3 is in the books. Did back & bi's today. Went to failure on a few exercises then jumped right back in to get all my reps in. I picked the wrong weight for the ez curl bar, so I'll have to change that next time. My arms were really burning during the 1-1-2's, but grunted them all out. I couldn't straighten my arms out at the end so I know I was pushing plenty hard.

Triceps were still a little sore from Monday's workout and as the day progressed today my legs got more sore. We'll see where tomorrows soreness shows up at.

Kenny


Kenny - wait until tomorrow when you feel those biceps...love it!
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Today I did Body Beast's Total Body workout (and even did Abs again) as I am heading off on vacation later today and wanted to get the total body done. Pretty good workout over all and it is a bit of a cardio workout as well...fast paced. You do 4 sets of 4 different exercises per set. Each set focuses on a particular body part (chest, shoulder, arms, back) and all sets have legs and abs. I burnt a pretty good amount of calories but did not get a great burn...probably because I picked the wrong weights so will adjust next time. You do pull-ups (or bands), pushups, dumbbell presses, curls, kickbacks, lunges, calf raises to name a few.

--Mike
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CoachMikeMJM:


Kenny - wait until tomorrow when you feel those biceps...love it!


For some reason I wasn't very sore in my biceps today. A little tender. My triceps and legs were still sore from day 1 and day 2 though. LOL.

Day 4 is in the books. Today was build: shoulders. It was a good but quick workout. The Sagi 6 way exercise at the end was brutal. I picked too heavy a weight for doing 12 of them and had to take a quick break and then jump back in to complete all 12. Oh well, I knew the first week would be a feeling out period on stuff like that.

Kenny
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