There is a lot of talk in P90X about being in "The Zone." A friend of mine just asked me if he is hurting his results by exercising above his "Fat Burning Zone."

The answer is no. As the link below describes beautifully, the "Fat Burning Zone" is a misunderstanding of physiology. Keeping your heart rate down so that you burn a higher percentage of fat is not necessarily an effective way to lose weight. It is better than sitting on the couch, but the equation is still calories in - calories out = weight change. By working out at low intensity, you are burning fewer calories per hour overall. You would have to double your workout time to get the same calorie burn. Not an efficient way to lose weight.

Read the article below. It is the best explanation I've seen.

The Fat-burning Zone Myth :: Provided by MyFoodDiary.com

To YOUR success,

Doc

Thanks for the question Bob. If you want to ask a question of TheFitDoc. send an email to Kevin@TheFitDoc.com.

I'll look forward to hearing from you!

Ever scarf down food even though you already feel full? Then you get up, notice the huge brick in your stomach, and say, "I can't believe I ate the whoooole thing!"

Did you know that eating while watching TV results in chowing down 40% more food!

This is a great article and video about mindless eating. Avoid it and you could cut hundreds of calories from your diet each day and feel better at the same time!

Have a great day,

-Doc

Have you ever walked along a beach with sand so fine it felt just like powdered sugar underneath your feet? I did that today, and might have won $300 by doing it!

I'm staying in Cayman Islands right now. There is a great gym at the hotel, but since it is freezing in Wisconsin and 80 degrees here, I decided to get my exercise outdoors today! I took a hour-long walk down world-famous Seven Mile Beach at sunset today. I wish I had my camera to share it with you. I've attached an infrared photo I took here a couple of years ago.



Anyway, the point of my story is not to brag about how beautiful it is here. It is to remind you that ANY EXERCISE COUNTS IN THE WOWY SWEEPSTAKES. You don't have to be doing your P90X or Brazilian Butt Lift. Just go to TeamBeachbody.com, and log any workout for a chance to win. Beachbody gives away prizes every single day. You could win $300, cameras, i-pods, even up to $1000.

Team Beachbody Club members are entered automatically when they log in. Don't worry, if you are not a club member, you can enter with a couple of clicks.

Remember, go to TeamBeachbody.com, then click Get Fit > WOWY SuperGym for your daily chance to win!

-Kevin
Your Team Beachbody Coach

I've been talking about this stuff for a few years now. It seems the rest of the world is finally catching up...



From the Wall Street Journal:

"As millions of Americans flock to the gym armed with New Year's resolutions to get in shape, medical experts are offering an additional reason to exercise: Regular workouts may help fight off colds and flu, reduce the risk of certain cancers and chronic diseases and slow the process of aging. "(full article)



Happy New Year!



-Doc

I'm happy to report that I'm back on the workout wagon- with the help of the new accountability message board. Special thanks to Ann, Greg, Arres, and Kristine for being the first brave souls to jump in. We are having fun, getting to know each other a bit, and most importantly- peer pressuring ourselves into shape! ;-) See the link just below.

12-Hour Mood Booster

In a University of Vermont study, people who did just 20 minutes of cardio exercise in the morning reported a better mood and fewer tense, angry, tired, or depressed feelings than the control group who spent 20 minutes resting. The effects lasted a full 12 hours-- much longer than previously thought!

It is cheaper than a visit to your shrink and lasts longer than a non-fat cappucino. So go push play!

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Beachbody News

One on One with Tony Horton-

BB is giving away a jumprope with One-on One subscriptions if you order before October 31st. Just a few days left.
Order here.



Even if you don't order, check out this video. Vintage Tony. Hilarious!


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New P90X Bar-

There's a new addition to the P90X Bar family. CHOCOLATE FUDGE! I tried one at the coach leadership meeting last week in California. It is SOOOO LIKE CHEATING! But is isn't! In fact, the new bars have even more protein- 20 gm per bar and zero trans fats! The taste is seriously fantastic. I am usually partial to the mocha bars, but Chocolate Fudge blows them away.
Try them here.

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Final thoughts:

Elvis has left the building (a lot thinner!)

Happy Halloween!

To YOUR success,

-Doc

Kevin Kane, MD

The Fit Doc

Kevin@TheFitDoc.com

Doc on the web:

http:TheFitDoc.com
http://www.facebook.com/TheFitDoc

You may already know that people who went through the Shakeology test group dropped their cholesterol by 30% on average after only 90 days- all without medication.

Well, I'm starting to hear stories from customers and other coaches about how they or their family members are improving their health and astounding their doctors after being on Shakeology or as little as 30 days!

Consider doing your own personal Shakeology test.
Since there is a 30-day money back guarantee, get your blood pressure tested at Walgreens, or better yet, go to your doctor for a blood pressure and lipid (cholesterol) screening. If possible ask him for a C-reactive protein screening as well to assess the levels of inflammation in your body.

Then start Shakeology. Take it daily for 28 days. Re-check your blood pressure, cholesterol, and CRP levels. If you don't feel great send it back within 30 days) for a complete refund.

And MAKE SURE TO TELL ME ABOUT YOUR RESULTS! I love hearing about your successes and your struggles!

See Shakeology.com or log in to TeamBeachbody.com then click 'shop' for more info!

Today was day 11. I did KenpoX this morning. I just figured out something really cool during my workout.

Doc's Big Kenpo Tip:

Part of KenpoX involves twisting your hips to get more power into your punches and kicks and to burn more calories by involving your whole body in the moves.

But I find this tweaky on my bad left knee. My rubber-soled tennis shoes stick to my workout mat or carpet- straining my knee when I try to twist.

Doc's easy solution- nylon furniture movers!

These are the hard pads that you stick under your furniture to help you move them around the house. The underside is really slick when on most hard surfaces.

I grabbed a couple of these pads, put them under the balls of my feet, and presto! Tweak-free twisting for your Kenpo-X routine!

You can get furniture movers at any hardware or home goods store.

Keep pushing play,

-Doc

I always recommend to people to take it easy the first week of P90X. Did I take my own advice?

You bet I did! I didn't push my heart rate over 145 in Plyometrics or CardioX. I did only half of the legs and back workout. I felt like it was an easy week.

You know what? Two days after my mini Legs and Back workout I could barely walk!

Man, it just goes to show you that P90X is a really solid workout. Even on days you don't Bring It as hard as you can, just by showing up and being consistent you still "do your body good!"

So the moral to the story is two-fold:
1. Take it easy the first week. There is no need to keep up with Tony Horton and the kids right away. Your body will thank you.
2. Like Tony says, "Just show up. Get out of your head about it. Keep pushing play!"


OK, now on to this week. I had to switch my workout schedule around (I'll tell you why in a couple of days. Cool stuff!)

I was on call at the hospital on Monday. Pulled a brutal 36 hour shift with about 1 hour of sleep.

So I sleep-walked through Chest and Back Tuesday- still increased my weight and reps pretty much across the board, though!

Wednesday, I exercised after a short day of work. Early afternoon is the best time workout for me as far as energy level. I had a fantastic, high energy, loud-music Shoulders and Arms workout with Ab Ripper X for dessert. Still taking it easy on the Ab Ripper X. I'll keep ramping that up over time.

Today I got back to my morning routine. Popped in legs and back at 5 am. I went through the whole routine this week, but lowered my reps and didn't go as deep as I could. The idea was to burn more calories by doing the whole workout, but hopefully still be able to sit down in 36 hours when the DOMS (Delayed Onset Muscle Soreness) sets in. I made sure to take my Recovery drink afterwards. I have to be ready for two big workouts this weekend! (more on that soon!)

-Doc out.

I have decided to "dance with the girl that brung me" - so to speak.

After just doing my own thing for a while- a little Insanity, a little weight lifting on my own, a little Ten Minute Trainer- I decided to get back to basics. I started a new round of P90X.

Those other programs are all great. But the thing is- in my experience, when you do a little here and a little there, you get a little in the way of results.

The key is to pick a solid program and stay with it. Do it CONSISTENTLY. When I go off a strict program schedule, I find it easier to make excuses and miss workouts or eat poorly.

Using a program and a workout calendar daily- like with P90X (or PX90 as some call it ;-) time and time again is what brings me the greatest results!

So....

I've decided to blog about my progress with this round of P90X. The purpose is both to tell people what to expect when they go through P90X themselves, and also as a way to help keep me accountable. (I'm big into using peer pressure as a means of accountability!)

Wish me luck! Stay tuned to find out how I do. Better yet, why don't you start a round of P90X with me!!

Off to push play,

-Doc

By Kevin J. Kane, M.D.

Well shiver me timbers, if it arn't another September. That can only mean on thing. Time to dust off me Pirate dictionary in time for "International Talk Like a Pirate Day" on September 18th!

You know, pirate life was not all fun and games. Looting and pillaging took a surprising amount of energy, stamina, and agility. After extensive research, and a few rum cocktails, I've uncovered a top-secret pirate manuscript. It details how the oled scalliwags used to shake off the barnacles to get themselves ready for plunder season.

I call this 4-step workout Pilates er, I mean Pirates.

To get rid of that unsightly bilge, simply do the following four exercises each day before swabbing down the poop-deck.

1. Walk the Plank. On yer mat, git in plank position (face down, body stiff as a board with arrhms straight and hands directly under yer shoulders). While keeping your core tight with no break at the waist, take 4 baby steps forward with yer feet and hands, then 4 steps back. Repeat 4 times.

2. The Downward Salty Dog. From plank position, walk yer boots forward, raising yer tailbone skyward. Try to keep yer arrhms in line with yer torso and press yer shoulders t'ward the floor. Hold fer one minute.

3. Crazy Pieces of Eight (or Treasure Curls). With a large bottle of rum in each hand (or hook), bring them up until yer elbows be at 90 degree angles. Keeping the port arrhm there, lower and raise the starboard arrhm eight times. Repeat for the other side.

4. Hull Squats (pronounced skw-arrgh-ts). These are critical for any seafarer desiring a fine pirate booty! With yer back against the side o' yer ship, drop down until yer legs arrgh at a 90 degree angle. Hold that position until ye can no longer stand or ye passes out, whichever comes first.

Eat plenty of fruits and vegetables and do yer Pirates routine every day to prevent scurvy, and keep yer buckles swarshing and yer scallys wagging fer many, many adventures to come.

Dr. Kevin J. Kane, The Fit Doc, is a practicing physician and independent Beachbody coach. Using the world's most fun, effective fitness DVD's and nutrition programs, he can show you how to lose weight, and get in the best shape of you life without ever leaving the comfort of home.

He blogs at TheFitDoc.com

Article Source: http://EzineArticles.com/?expert=Kevin_J._Kane,_M.D.
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