Body Beast is a 90 day fitness program that will give you the type of muscles that are visible even when wearing clothes. In short if you’re looking for a workout program that will provide you with muscles, this is it.
This DVD workout program won’t just get you in shape but also add 20 lbs of bulk muscle by the time you’re through. The regimen has three phases, namely Build, Bulk and Beast.
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The first phase lasts for three weeks with four routines for the shoulders, back, legs and chest, and in addition a cardio routine is included and done twice during this period. You work out 6 days a week and each one lasts about 50 minutes. Prior to starting the phase you’ll be required to calculate your daily calorie needs, which is determined via your body fat percentage and weight.
You will then be given a diet plan which will produce extra calories, and while this may sound odd, it really isn’t since additional calories are necessary to build muscle. However, whatever extra fat you build up will be removed by the workouts you engage in.
Phase 2 lasts for six weeks and includes 5 routines. However this isn’t like P90x, as the routines here focus on one body area at a time. The main areas of focus are the shoulders, arms, back, legs and chest, and throughout this phase there is no cardio. Just like the first stage, you work out 6 days a week in the Bulk Phase minus the cardio routines.
Prior to starting Phase 2 you’ll again be required to calculate the amount of calories your body needs. There’s a calorie calculator provided for this purpose, so you won’t have problems figuring out the number. While you’ll be eating more food, they’ll turn into muscle, and your workouts will keep your body fat percentage down.
Phase 3 lasts for three weeks and it combines the workouts from Build and Bulk plus there’s more cardio. Your calorie intake is reduced at this point and your diet will have more protein. The combination of the workouts and diet will remove all the extra fat that you gained from eating a lot during the previous phases. However, the addition of protein means the muscles you gained won’t be affected.
The most challenging workouts are the resistance routines, and while there’s no pain you might feel a little sore during the early phase. Even during the early phase you’ll be performing a lot of reps, push-ups, pull-ups and weight lifting. Note also that the emphasis on the workouts here is weight lifting and not bodyweight resistance as in other programs.
Body Beast also uses a lot of traditional workout and weight lifting routines such as curls, shoulder presses, bench presses, deadlifts, squats and so on. This is good for two reasons, number one they’ve proven to be effective, and second it means you don’t have to spend a lot of time learning new movements. However, that doesn’t make the workouts any easier as all the lifting will tire you out. The cardio routine, while lasting just 30 minutes, is very high intensity.
The other workouts in the Body Beast like the Abs are short but intense, and the length of the Bulk workouts doesn’t go beyond 40 minutes. While adjustable weights can be used, dumbbells are much better because it allows you to adjust the weights and keep up with the DVD instructions. That doesn’t mean you can’t use other weights, it’s just that a set of dumbbells is more convenient.
The diet in the Build and Bulk phases are divided 25/50/25 among protein, carbohydrates and fats. To put it bluntly, you’ll be eating a lot of food because without it you won’t be able to build up muscle. When you reach Phase 3 the diet mix becomes 40/30/30 as you’ll need more protein in your diet. If you’re having trouble keeping up with all the food you’re required to eat, you can opt for protein shakes instead after working out. Some people find it easier to just drink the required protein and carbs so you can use that.
There are also some supplements for the program, and while they’re not absolutely required it can help you achieve the results you want faster. These supplements can be purchased along with the Body Beast program or separately. However, it’s cheaper to order the supplements separately because of free shipping.
Finally, Body Beast requires three pieces of equipment, a weight bench, pull-up bar and dumbbells. While a yoga ball can help, a real bench is more effective. The same thing can be said with a band, as it is nowhere near as effective as a pull-up bar. Taking everything into consideration though, Body Beast is a highly effective program that delivers results.
For more information about Body Beast, visit their official website.