P90X

Plyometric 90 Extreme
Length: 90 Day Weight-Lifting/Cardio/Plyometric/Yoga based program
Developer: Tony Horton
Science: Muscle Confusion
Equipment: Pull-up Bars, Weights: 10-30 pound dumbbells, & Yoga Mat

Towards the end of last summer I had lost 25 pounds of fat, so of course the next stage was to get fit and gain some muscle. So I tried P90X.  Now the secret behind P90X is muscle confusion.  Tony Horton, although sometimes bringing corny lines to the workout routine, has you working hard for a full hour on different muscle groups every single day, so that your body has to adapt to the changes in the work outs.  As a result the muscle groups get confused and build faster.
The great thing about P90X is that it can satisfy both goals of target body types.  If you want to cut fat, P90X is a great fat cutter. It has great plyometric jump training that is intense cardio training to maximize calorie burning to lifting weights so that your body can burn calories throughout the whole day.  But if you want to gain muscle, P90X has routines also help in this process, just add more weight and less reps so that your muscles will tear and reconstruct faster.
In my personal opinion, if you had to compare P90X to Insanity, I would have to say P90X is more effective to cut weight/muscle, however the program is not as fun and is much longer then the Insanity routines.  P90X is very structured, which makes the programs for myself personally somewhat boring.  However some people enjoy the structure that it provides.  In the end, if you work hard and commit yourself to the program you will absolutely see results, like the Beachbody Coach above in the video.







Pros:
Great fat-cutter
Enthousiastic Trainer
Anyone can do it:

• Unlike Insanity, anyone can do P90X if they try.  Tony Horton adapts every single exercise so that people with weak knees or people who can't lift enough weight can adapt to the workout routine.  Tony Horton that everyone has to work their way up, and provides three levels of difficulty. Honestly, anyone can do it, I even did one workout with my mom, she's 4'11''.
  

Convenient

• P90X allows you to take a gym to your own household, with just a couple of weights and a pull up bar.
• You will see better results with just the three items and the P90X workout regime than going to the gym just on your own
• Only takes one hour out of your day 6 days a week

Cons:
Sticking with It!

• One of the hardest things about doing this workout plan, was doing every workout plan every single day.  If I were to go out on a weekend, I would have to complete my workout plan before that time.  If you want to see result, you just gotta stick with it!
  

Psychological Services at Santa Clara

Here at "An Apple A Day" we are dedicated to all things "health". Lately, I've been writing a lot about physical health, but keeping mentally healthy is something that I think is even more important. SCU really does a great job of providing it's students with convenient access to mental health services. The Cowell Center (you know, where you go when you are sick and they send you home with cough drops, crackers, and painkillers..) also houses CAPS which stands for Counseling and Psychological Services.

DID YOU KNOW? That every student can receive 10 sessions with a licensed psychologist per academic year.. FOR FREE.

There are many services available for students, including individual and group therapy, educational testing, mental health screenings, and 12 step intervention programs and support groups. If you or someone you know is struggling whether with relationship issues, grieving, depression, substance abuse, eating disorders, mental disorders, stress, panic, and anxiety issues, or just needs someone to talk to, there are people there. And everything is 100% confidential.

If you are worried about another student, take some time to read up on ways to help them or refer them to CAPS. (here)

To learn more on the services provided and to make an appointment, visit their website.

Is Gluten Free The Way To Be?

It seems like more and more gluten free products have been hitting the markets lately, because more and more people are being diagnosed with celiac disease, gluten allergies, or gluten intolerance. Gluten is a kind of protein that tends to exist in wheat, barley, and rye among other carbohydrates and many people have issues digesting it. Even though we are getting better at recognizing and diagnosing these health issues, millions are still under diagnosed in America (more). To learn more about the difference between the three types of sensitivities or allergies and to read up on symptoms click here.

Over Christmas break, I was diagnosed as having gluten sensitivity (along with a number of other food allergies that I was unaware of). Since then, maintaining a gluten free diet has been really challenging, especially because it is in so many foods that we eat everyday. Even if you have not been diagnosed, but think you may be sensitive, you can try to cut gluten from your diet and see if you notice a difference in your digestive health and even your energy level. If you want to try out some gluten free recipes at home Trader Joe's has a pretty expansive list of gluten free foods that they regularly carry on their website.

I am always looking for new recipes to try out so if you have any I would love it if you posted them in the comment box! Here are a couple that I want to try out soon
GF Pumpkin Pancakes
GF Fruit Bars
Also, grocery stores are starting to carry Betty Crocker Gluten Free dessert mixes.

Anyone out there have experience with this? I want to know what you think!

Haters Gonna Hate

I recently got the shake weight over the break as a Christmas gift.  And the honest truth?  This thing actually works.  There are those of you who look at this thing and, say its ridiculous.  Probably like the Saturday Night Live Skit posted below, you think it's useless.  The shake weight has been getting alot of crap for the suggestive way it looks when your using it.  But I'm here to say its a good addition to your workout repertoire.  It's only 7 pounds, and according to the science the vibrations that it makes is equivalent to curling 65 pounds.  Sure laugh all you want, I may look ridiculous but I'll be the last one laughing when I get the arms that I've been striving towards.
.

 

Pros: Great Workout for your Arms
          Short Workout that you can accomplish once a day
Cons: You look like a fool doing it

Cut The Fat!

So in a previous post, I told you that the most efficient way to show off those muscles is to cut your body percentage down.  This is no small feet, on top of high intensity exercise and cutting down your diet to a small amount of calories you have to get through your day drained of energy. There are easy things you can add to your diet and workout routine that can boost your metabolism and help you cut fat faster.
Check it out this website for more details: http://www.brighthub.com/health/fitness/articles/91386.aspx

The 3-Day Diet

There is a new diet that has recently gotten extremely popular, the seemly magical 3 Day Diet.  Where you can diet for 3 days lose 10 pounds and then go back to your regular eating habits, and essentially lose 30 pounds in three weeks.  Does is sound to good to be true?  Well check it out:

DAY 1
Breakfast	Lunch	Dinner
Black coffee or tea (Sweet & Low or Equal) or water 1/2 Grapefruit or Juice 1 slice toast with 1 Tbsp. Peanut Butter	1/2 Cup of Tuna 1 slice toast Black coffee or tea (Sweet & Low or Equal) or water	3 oz. any lean meat 1 cup green beans 1 cup carrots 1 cup vanilla ice cream 1 medium apple Black coffee or tea (Sweet & Low or Equal) or water
DAY 2
Breakfast	Lunch	Dinner
Black coffee or tea (Sweet & Low or Equal) or water 1 egg (any style) 1 slice toast 1 banana	1 cup cottage cheese or tuna 5 saltine crackers Black coffee or tea (Sweet & Low or Equal) or water	2 beef franks or hot dogs 1/2 cup carrots 1 banana 1 cup broccoli or cabbage 1/2 cup vanilla ice cream Black coffee or tea (Sweet & Low or Equal) or water
DAY 3
Breakfast	Lunch	Dinner
Black coffee or tea (Sweet & Low or Equal) or water 5 regular saltine crackers 1 oz.(slice) cheddar cheese 1 apple	1 hard boiled egg 1 slice toast Black coffee or tea (Sweet & Low or Equal) or water	1 cup tuna 1 cup carrots 1 cup cauliflower 1 cup melon 1/2 cup regular vanilla ice cream Black coffee or tea (Sweet & Low or Equal) or water

According to the "experts" the combination of the food and liquids in this diet causes a "unique metabolic reaction" that shocks your body and causes a drastic weight loss.  And because of the bounce back to the regular diet your metabolism retriggers, and you start the shock in your metabolism at the beginning of the week again. But I'll give you my experience with this diet.
It was a quick weight loss program that was working for a while.  While undergoing this diet I lost a total of 20 pounds, but it wasn't from the "unique metabolic reaction" it was from the sudden cut in calories.  I would cut calories for three days, lose 10 pounds and in the next four days gain five pounds back.  This diet is an unhealthy that causes an unhealthy routine called yo-yo weight, the quick and sudden changes in your weight is unhealthy for your body because your body will never become regulated to a weight.
Although it is okay to do in the short run, it should not be done in the long run.
For more information check out:
http://www.everydiet.org/diet/3-day-diet

Pros:

• Decent weight loss in a short amount of time.
• You can go back to a normal diet after three days of torture.

Cons: 

• Yo-Yo Weight
• Three Days of a hard Diet
• You have to be extremely careful, after the three days of dieting, because if you let yourself go on the next four days, you can gain back all of the weight you have worked so hard to lose.

Can you Cut Fat and Gain Muscle at the Same Time?

When people have a specific body goals there are always two achievements that they are trying to strive towards: to cut fat and gain muscle at the same time.  But can it be done?
Unfortunately the answer is no.  The diet demands for cutting fat is a lower calorie intake, and trying to burn more calories with cardio and lifting weights, then the calories you consume in a day.  Bottom line you not going to be eating much. On the flip side while you try to gain muscle you have to overfeed your body.  While lifting extremely heavy weights and cutting all of the cardio out of your workout regime, you need the extra energy and calorie intake to feed your muscles to build muscle tissue.  Obviously the problem with these two diets is that they are polar opposites.  Simply put trying to gain muscle and cut fat is like trying to sit down and stand up at the same time.
So how do you lose fat and gain muscle.  Well simply put the only way you can do it is if you do them at different times. If you asked my opinion the easiest way would be to cut the fat and gain the muscle after.
Where is that question how to people get so ripped in such a short amount of time?  The thing about cutting fat is that it makes you look extremely more muscular.  For example take Rain, the Korean Pop Star, who made it big here while filming Ninja Assassin:

Within six months Rain got from skinny and flabby to wash board abs.  Now these before and after pictures can be deceiving, ask yourself the question did Rain gain muscle during these six months?

Although you may think yes, the answer is shockingly no.  During this time he had a pure raw fish and vegetable diet, and did high intensity cardio and weight lifting workout routine, that kept him extremely busy.  During the six months Rain actually lost 12 pounds and cut down his fat percentage to 2%.  So essentially what he had done was cut his body fat down to such a low degree so that all his muscles could be shown.  So in affect Rain is actually CRAZY skinny.

I'm sorry for bringing down all the hopes of some that may have tried to gain muscle and cut fat at the same time, but now you can bring a more realistic goal into fruition.  If you are looking to have your muscles look bigger, you have to cut fat.  And if you want to get that desired bigger look you have to cut weight and then gain it back in muscle.  I'm sorry doing both at the same time is simply impossible.

The Skinny On Fats

We hear the word "fat" and we directly associate it with the fat stored on our body. But we need to be careful because there are different types of fat; some that are actually really good for you, and some which we should do our best to avoid.






Saturated fats: These fats are usually labeled as "bad", and are most commonly found in animal products like meat and dairy, as well as processed food like prepackaged snacks. These fats raise your LDL "bad" cholesterol levels.

Unsaturated fats: Are found in vegetables and plants such as olives and avocados. These fats not only help lower LDL cholesterol, and are healthy for your heart. Avocados and olive oil both have been shown to help reduce body fat. In this case, fat DOES NOT lead to body fat!

Trans Fats and Hydrogenated Oils: These fall under the category of saturated fats and are used to preserve food to expand shelf life. They increase bad cholesterol levels while decreasing good cholesterol. So you get the picture, they are not good for you. Unfortunately, they are found in so many foods that we eat everyday. Check the nutrition label, and try to buy organic when possible or reach for foods without preservatives.

Omega-3 Fatty Acids: These are nutrients our body needs, and is incapable of making itself, so it is important we consume these nutrients in our diets. Some foods high in omega-3 fatty acids are cold water fish, flax seeds, soy and walnuts.

Keep an eye out on those nutrition labels and try to buy foods low in saturated and trans fats!

Red Wine and Dark Chocolate

It may be a day after Valentines Day, but that doesn't mean you can't have a romantic treat every now again. One glass of red wine can actually be good for you (in moderation). Both dark chocolate and red wine are rich in antioxidants. Red wine has been shown to be heart healthy can raise HDL (healthy) cholesterol, and prevent LDH (unhealthy) cholesterol. So it's okay, indulge a little!

For more information click here.

Happy belated Valentines Day from your friends at 'An Apple A Day'!

Former Fat Guy!

Former Fat Guy

Check out this other Nutrition and Fitness Blog.  The author of this blog peaked at a weight of 475 pounds.  Within 2 years he got down to 187, and is not currently 225 pounds, putting 50 pounds of muscle with a great diet and workout regime.
In his blog he discusses good ways to build muscle quickly and successful diet and meal plans. Eventually I want my diet and workout regime to be close to his. Check it out!

Former Fat Guy!

Former Fat Guy

Check out this other Nutrition and Fitness Blog.  The author of this blog peaked at a weight of 475 pounds.  Within 2 years he got down to 187, and is not currently 225 pounds, putting 50 pounds of muscle with a great diet and workout regime.
In his blog he discusses good ways to build muscle quickly and successful diet and meal plans. Eventually I want my diet and workout regime to be close to his. Check it out!

Have fun while you work out!

Sometimes it is hard to find the motivation to put in a good workout. For me, after long busy days it can be hard to push myself to exercise. I've found that finding ways to raise my heart rate without it feeling like exercise torture can be a lot more fun and just as satisfying as putting in time on the treadmill.

It has been beautiful outside lately so take some time to enjoy it. Take a bike ride with your friends to Santana Row or into San Jose. Go on a hike in the Los Altos hills. Take a yoga or pilates class with your friends. Sign up for salsa lessons or zumba. Swim a couple laps at the Santa Clara pool. Play catch on Bellomy field. Exercise doesn't always have to mean blood, sweat, and tears. It can be enjoyable and you will feel great after too!

Body Types!

 Have you ever wondered why some people could eat a whole bunch of food and never gain any weight.  I myself always wondered why.  Growing up I sat next to the table with my cousin, always remembering we ate the same ammount of food, but I would gain weight like a sack of rice, while he remained the skinniest kid in the family.
Honestly it is because there are different kind of body types. There are three types of body types: Endomorhps, Ectomorphs, and Mesomorphs.
Endomorphs are the naturally fat people, that have fat and a big bone structure.  While Ectomorphes, are the naturally skinny people, that have fast metabolism. While the "Oh what so perfect body," that everyone hates is the Mesomorph.  Mesomorphs are those people that have a naturally athletic body, who could burn fat off easily and at the same time build muscle at a great rate.
As a Endomorph I have to work hard to keep my weight at where it is, work out and eat healthy.  Sometimes I hate the body I'm in, but I'm glad I have to work hard to maintain my body, it takes commitment, and I'm happy I could do it.
For more information, check out this website:
http://www.intense-workout.com/body_types.html

Insanity!!!

 

Insanity
Length: 63 day Cardio based program
Developer: Shaun-T
Science: Max Interval Training
Equipment: None, but your body

So this summer I underwent the workout program program of Insanity, 63 days of pure non-stop madness. Developed by former track-star and choreographer Shaun-T, Insanity will have you dripping in you own puddle of sweat within the first five minutes and have you begging for a water break.

The secret to Shaun-T's workout program is Max Interval training.  It is a rigorous cardio based workout that flips traditional interval training upside down, where instead of taking long amounts of regulated exercise and completing a short amount of high-intensity exercises, instead you do long amounts of high-intensity exercises followed by short moments of breath.  This constant and consistent amount of intense jumping, running in place, push ups, and balance exercises will cut your fat like butter.

I will not lie this program is extremely hard, and will take time to gain the ability to keep up with the exercises, but once you finish the 63-days you will be in the best shape of your life.  You must have some physical capability to be able to do the exercises.  This program takes commitment throughout the whole 63-days, but if you are able to push yourself through it with some help from Shaun-T, you will look great, and not be disappointed with your results.

Pros:

Great fat-cutter
Encouraging Trainer
Convenient

• Insanity is an extremely convenient plan, while moving houses over the summer I was able to go    through it without missing a single day, doing the workouts within my own room.
• Only takes one hour out of your day 6 days a week

Cons:
Commitment

• Being able to stick with the program will be the hardest part.  If you want it, you just got to do it! 

High Intensity

• At times you may feel that you are even pushing yourself too hard, to the point of exhaustion.  At one point are started getting dizzy and light-headed during an exercise, and had to pause for a couple of minutes. Remember not to strain yourself too much, you want to continue to do this everyday.  Insanity is extremely hard, you want to push yourself to your limits, but not seriously injure yourself.

Spicy Food Yay or Nay?

On Wednesday, January 26, 2011, I Kevin Michael Vu had underwent one of the most excruciating 15 minutes of my life.  For a fundraiser my fraternity had come up with the genius idea to undergo the 911 Hellsfire challenge at Santa Clara's local chicken wing restautant Smoke Eaters.
We had 10 minutes to eat 12 wings filled with Hellsfire sauce.  Which sauce is made of Habinero peppers and an artificial spice.  Yes, artificial, the sauce is so spicy that spices within it could not be found in nature.
Then after the 10 minutes were over, if that was not bad enough we have to lick out hands clean and sit for five minutes with no drinks, no napkins, just pain.
And out of the six brothers that underwent this challenge, I was the only one to complete it!
So in honer of the challenge I have decided to dedicate this week to spicy foods.
Some say that spicy food boosts and lowers your metabolism. In the article provided you will learn about the pros and cons about spices.

http://ezinearticles.com/?Weight-Loss-With-Spicy-Food---Can-You-Boost-Metabolism-With-Spicy-Foods&id=786478

De-stress with Guided Meditation

I am not an expert when it comes to meditation. I have no training or experience, and my mind is constantly jumping around from topic to topic, especially when I am busy and stressed. Luckily, with guided meditation you don't have to be a meditation master to feel its benefits. Health psychology research has shown that meditation can benefit your body in incredible ways. Personally, I use it to relax and refocus when I'm feeling stressed or overwhelmed. However, studies have shown that the effects meditation has on your brain are translated to your whole body even to the point of delaying effects of terminal illness such as AIDS and cancer. If meditation can help fight something as strong as these illnesses, imagine what it can do in your daily life. Hope you enjoy and feel free to post any of your favorite meditation or relaxation techniques in the comment box!

Stress Relief Guided Meditation - These bloopers are hilarious

3 Day Clense

So there's nothing like a good way to start a diet or workout plan with a fully body cleanse of the system.  I did it at the start of this new year to get rid of all the holiday pounds I had gained, and if you are looking to go out and clean your body of all the bad food that you have been eating this would be a great way to start.

Duration: 3 Days

Cycle: Repeat Every Day

Diet:
3 Protein Shakes (of your choice)
2 Cups of Juice (non processed juice, make sure to get freshly squeezed juice, or V8 fusion natural juice)
2 Cups of Green Tea
1 Salad
1 Piece of Fruit

Pros:
1. You clean your body of all the bad food and debris that is currently in your system and you feel clean.
2. You lose a good amount of weight. Withing the three days that I had done it I had lost 10 pounds and I felt great after.

Cons:
1. Obviously there are not alot of calories consumed in this diet.  But it is only for a short amount of time of 3 days, and if you have the willpower it can be very easy
2. You cannot workout during these three days because your body does not have enough calories to burn to workout.  During the three days that I underwent this diet, the only time I felt bad was after I had ran 3 miles.

There are pros and cons to every diet, but this is a great way to start off a diet or workout plan, just to clean your system before you get your feet of the ground.  Remember not to go back to eating a  regular diet of 3000 calories a day after this diet, because you can gain the weight back very easily within 2 weeks.  But if you ease your way in, the three days are well worth it.

Snack Smart for Midterms

If you're a procrastinator like me, you're no stranger to the last minute cramming sessions that occur before midterms. Do any of these products ring a bell? Coffee. Energy drinks. Ice cream. Chips. If so, you should think about trading in your study snacks for something that helps fuel your brain functioning (not to mention your whole body) more effectively than these shortcuts. Coffee, energy drinks, and carbs like potato chips may give you a quick burst of energy but then they can leave you tired, jittery, and nervous -- which doesn't sound like the best state to find yourself in at the library. Check out the link below to find some alternative study snacks that are loaded with "brain food" and look pretty delicious too.
http://www.eduinreview.com/blog/2010/12/the-best-study-snacks-for-finals-week/

Before We Start

Now before we start I have to tell you a little about myself.  Ever since my mother gave me a spoonfull of Gerber baby chow I remember that I've always loved food.  There's nothing that makes me happier than a great meal, from an exquisite meal at a five star restaurant to a simple hot dog, if it tastes good it will make me happy.

Now this is not a problem, but the problem with it is that I have also always had an issue with weight management.  When I was a child child I always was the last kid at the dinner table, and I was always chubby.  Carrying on into my high school years I almost reached the point of being obese, reaching a point of being 240 pounds at 5 foot 10 inches.  However, there was a point in my life, when I put my hand down and had to do something about it. 

When my college career started I started dieting, but it wasn't until after my freshman year that I started really getting into fitness.  Over the summer my roommate, Jacob Sandoval, and I started undergoing a extreme workout plan and diet that would transform my body completely.  I will go into detail about these diets and workout plans later.  But the bottom line is that I started the summer of at a hefty 210 pounds and ended it at 180.

There are many strategies that many people say they have, and there are some.  But I believe that the true skill in dieting and fitness is will power and consistency.  You just want to want it.  So other than that I will tell you guys about my experience on my diet, and in later days I may undergo new ones.

Fruit of the Loom

If you've ever seen a fruit of the loom commercial, you know the apple always steals the show. Apples are both delicious and nutritious but don't let the name of this blog fool you. I'm ready to shift the focus to one of my favorite fruits, BLUEBERRIES.



Womenfitness.net recently published an article describing the top health benefits of blueberries and I thought I'd pass the information along.

(1) Blueberries have the highest antioxidant capacity of all fruits. These antioxidants help boost the immune system and help fight against infection.

(2) Antioxidants neutralize free radicals and fight against aging

(3) New research shows the fruit may help reduce belly fat and also reduce the risk for cardiovascular disease

(4) They help promote urinary tract health. They have antibiotic properties which can help the body overcome these infections

(5) They are proven to preserve vision. Research has shown blueberries to prevent or delay ocular problems due to aging.

(6) Blueberries are found to impact brain health. They have been shown to not only prevent, but heal neurotic disorders such as schizophrenia. Plus they prevent degeneration and death of neurons and heal damaged neurons which contributes to higher memory function, learning capacity, and motor function.

(7) Its nutrients help prevent and cure heart disease with its high fiber content and antioxidants which help absorb bad cholesterol

(8) Eating a substantial amount can help with digestion and constipation.

(9) They contain nutrients that help prevent and cure cancer

(10) They also serve as natural anti-depressants

New Journey

Hello all followers, my name is Kevin Vu, and I am a Sophomore at Santa Clara.  Over the summer I lost 30 pounds and became really interested in fitness and health, and I am hoping to share all the knowledge I have learned with you guys.

I've done new work out plans such as Insanity and P90X, I will write reviews about them.  I will also undergo new diet routines and tell you guys how I do.  Eery diet there are struggle to go through whether from mental or to physical struggles.  I will also be here to give you any advice and show you that any one could lose weight if they put the effort in.

I hope to embark on this adventure with you guys, and hope you have a good time.

An Apple A Day

Hello all followers, my name is Kevin Vu, and I am a Sophomore at Santa Clara.  Over the summer I lost 30 pounds and became really interested in fitness and health, and I am hoping to share all the knowledge I have learned with you guys.
I've done new work out plans such as Insanity and P90X, I will write reviews about them.  I will also undergo new diet routines and tell you guys how I do.  Eery diet there are struggle to go through whether from mental or to physical struggles.  I will also be here to give you any advice and show you that any one could lose weight if they put the effort in.
I hope to embark on this adventure with you guys, and hope you have a good time.

It's the weekend, so raise your glass!?

I find it quite ironic that the day I decide to make a blog about healthy living is the day I wake up with the cold that has been slowly taking over the lives of each of my housemates one by one. I will say that even though I have finally become a victim of this nasty bug, I was the last to fall under its sickly spell, so can we at least give me some credit for that? So, here I am, a college senior, just like any other, sick on the first long weekend of the quarter. So while my friends are out at theme parties, taking day trips to the beach, and attending concerts in San Francisco, I'll be taking it easy and bonding with my new friends: tea and netflix. THIS is the reason why I wanted to start this blog. Feeling good is key to enjoying life. And as the sands of my college youth slowly move through the hourglass, I want to do everything I can to enjoy my life to the fullest. So I will raise my glass of potent Emergen-C to days of healthy living, feeling good, and enjoying life!