5 Things to Cut Out of Your Diet

By Tony Horton, creator of P90X^®

When I begin training new clients, the first thing I do is ask them about their diets. Because if you want to get major results, you have to cut out what I call "food porn"—food that's doing nothing to fuel your body, and in some cases is actually doing more harm than good. To keep things simple, I tell them there are 5 things that they absolutely, positively, MUST stop eating and drinking if they want to achieve their fitness goals:

1. Processed sugars. I'm talking about white sugar, high fructose corn syrup, sucrose, or pretty much any kind of sugar that came from a factory instead of a piece of fruit. Processed sugar negatively affects your metabolism, your insulin response, even your mood—and all for totally empty calories. Cutting sugar out of your diet means you're going to have to read some labels, because it is by far the most common food additive in the U.S.

2. Alcohol. Calories that are as empty as sugar, and at 7 calories a gram, booze can really pack it on. Alcohol also dehydrates your body, which compromises muscle growth. Plus it slows your metabolism, so you burn fewer calories. In short, drinking gives you less muscle and more fat—you're just undoing everything you're trying to achieve with your workout.

3. Caffeine. I know there are a lot of people out there who say caffeine can give your workout a little extra "oomph." Obviously, it can give you some extra energy to make you push harder, but the cost is that it increases cortisol levels in your body, which inhibits lean muscle growth. Plus, it can negatively affect your sleep patterns, and you're better off working out when you're rested than when you're juiced.

4. Anything with a face. It used to be that you could find some decent lean meat sources, but in the last few decades, the hormones, antibiotics, and chemicals that have been used to process meat and fish make them pretty worthless as a source of protein. There are plenty of excellent vegetarian protein sources, like beans, tofu, and nuts, so you can eat clean while you get lean.


5. Gluten. Gluten is a grain-derived protein found in lots of different foods, mostly wheat, rye, and barley products. The name comes from the Latin word for "glue." You don't need to eat glue. Even if you're not one of the millions who are sensitive or allergic to gluten, you'll be operating a much cleaner machine if you cut it out of your diet. There are plenty of other healthier gluten-free alternatives, like millet, amaranth, quinoa, and oats.

By eliminating these empty or harmful "foods" from your diet, you can start turning your body into the well-oiled machine nature intended it to be. By eating a diet rich in fruits, vegetables, and whole grains, you can give yourself the premium fuel to get into the best shape of your life.

Peace,
Tony

The P90X Rumor

The One on One with Tony Horton program is being renamed P90X One on One™ because the entire concept has been upgraded.

You may have heard rumors about "P90neXt," a whole new program of 12 P90X DVDs created to keep the Muscle Confusion™ going after you master the original P90X®. The rumors are true; Tony's developing the program with new experts, new moves, and a new level of results. One on One subscribers will get an exclusive look behind the scenes as Tony puts it together and tries each routine out on YOU FIRST. When it's all done, it'll be called P90X:MC2™, but for now, it's between you and Tony to work out the kinks, one-on-one style.




Order One on One here
http://oneonone.getfitwithreaf.com

Pink Talks P90X with Oprah

Everyone was talking the day after the Grammy^® Awards about Pink's gravity-defying performance of "Glitter In the Air." She talked with Oprah Winfrey later that week about how she got into the tremendous shape that turned her into the "human sprinkler," and the secret was P90X. Kudos to Pink (and to Dreya Weber, the P90X star whom the eagle-eyed may have spotted as one of the gold-painted aerialists). Click here to see how P90X can get you slim.

Did You Know?

Did you know that Tony Horton, the muscle-bound creator of P90X, eats a primarily vegetarian diet? Most bodybuilders will tell you that to build muscles like Tony's you need to eat a lot of meat for protein. Tony is a great example of someone who follows a diet that makes him feel good rather than eating the way others think he should. And he has an incredible physique.

All meal plans on the Team Beachbody® Web site are available in vegetarian versions, so if you don't eat meat, you still have options.

Tony Horton Goes to Washington . . .

First, the House of Representatives does P90X®!

It's true. Our very own, uber-fit celeb trainer led fifteen Members and staffers of the House of Representatives through a heart-pumping, hour-long "X"-treme workout.

The Reps, including Loretta Sanchez (D-Calif.), Mark Kirk (R-Ill.) and Kevin McCarthy (R-Calif.), Heath Shuler (D-N.C.) and Paul Ryan (R-Wis.), impressed Tony, who commented, "If you have a fit Congressman, a healthy Congressman, a flexible Congressman—maybe it's a bit far-fetched, but—maybe we'd have a more efficient Congress."

Tony also shared ideas with Members, including Senator Jack Reed (D-R.I.)—from Tony's home state and who's a member of the Armed Services and Health, Education, Labor, and Pensions committees—about how P90X® is a great fit for the military and how overall fitness should be part of health-care reform.

Master Fitness Trainer Tony Horton Biography (creator of Power 90, P90X, 10 Minute Trainer, Ho' Ala ke Kino, Power Half Hour)

If you want to know anything and everything about computer software, then you want Bill Gates. If you want to know all there is to know about fitness and how you can use it to improve your health, physique, and lifestyle, then you want Tony Horton. For over 17 years, Tony has acquired, perfected, and shared his fitness expertise with countless individuals across the country.

Tony is a Master Fitness Trainer. His expertise includes post-rehabilitation training, advanced stretching, yoga, weight and resistance training, cardiovascular/aerobic training, boxing and kickboxing, plus circuit, cross, and interval training.

From major movie stars and recording artists to the average Joe and Jane, Tony has helped people turn their lives around with the perfect mix of encouragement, humor, and discipline. Quite simply, he makes every workout uniquely challenging and fun. His expertise includes post-rehabilitation training, advanced stretching, yoga, weight and resistance training, cardiovascular/aerobic training, boxing and kickboxing, plus circuit, cross, and interval training. Aside from operating ASH Fitness, a state-of-the-art training facility in Santa Monica, California, Tony has been published in various health and fitness periodicals including Men's Fitness magazine.

Tony Horton wasn't always a Beachbody. Born in Westley, RI, and raised in Trumbull, CT, Tony preferred fast food to his mother's healthy home cooking. As a kid, he hated exercising and didn't particularly like sports. He describes himself then as the "quintessential 98-pound weakling," and had all the insecurities that go along with it.

After attending the University of Rhode Island, Tony moved to Hollywood to pursue his dream of becoming an actor. He found himself working long hours, which didn't leave time to exercise or eat right or so he told himself. Although his ambition was high, his physical health was at an all-time low. With some urging from his talent agent, Tony realized that to make it in showbiz, he needed to get fit.

From that point on, Tony says his life changed forever. He joined the renowned World Gym in Venice, California, where Arnold Schwartzenegger and Lou Ferrigno worked out. He watched them, and asked questions and read every book he could get his hands on. But Tony didn't like the bulky, stiff, bodybuilder look, so he focused on exercises for speed, flexibility, and balance that would give him a more streamlined appearance. He learned cardiovascular training from world-class triathlete Mark Sisson, who introduced him to exhilaration drills and interval training.

As Tony got in better shape, he noticed that other things in his life were shaping up too. He felt better, his brain was sharper, and he was more productive in everyday life. Tony had hit his stride and his world opened up. He started rock climbing, in-line skating, and doing yoga, Pilates, and plyometrics. The more he learned, the better he looked and felt.

Friends and acquaintances were blown away by his physical transformation and started asking him how he did it. Before long, word got around that whatever Tony Horton was doing, he was doing right! Word soon got to musician Tom Petty. Tony helped Tom get in the best shape of his life, and then went on to train some of his rock 'n' roll friends. This began Tony's career as a sought-after fitness trainer.

Over the years, Tony built his training career, establishing ASH Fitness in Santa Monica. His acclaimed fitness techniques appeared in Men's Fitness magazine, and Tony established an on-camera presence as the spokesperson for NordicTrack. In the late '90s, Tony was retained by a major Hollywood studio to condition the entire cast of the motion picture The 13th Warrior.

In 1996 Tony met Beachbody CEO Carl Daikeler through one of his clients. Tony and Carl hit it off immediately and soon became friends. Before long, Carl hired Tony to be his personal trainer. After three months of Tony's instruction, Carl was in absolute disbelief. In just 90 days, he saw changes in his body he never thought possible. Carl knew Tony had hit upon something truly revolutionary.

In 1998 Tony collaborated with Beachbody to create the Great Body Guaranteed! workout series. But it was the launch of the Power 90 in-home boot camp in 1999 that made Tony a Beachbody celebrity! Tony distilled years of fitness experience to develop the routines for Power 90, which promises optimal body transformation in just 90 days.

Since the introduction of Power 90, Tony has helped to develop the Power Half Hour workout series, 10 Minute Trainer, a yoga and stretching routine called Ho' Ala ke Kino, and P90X. P90X is the most extreme full body home fitness training system yet. Tony continues to work as a personal fitness trainer in Santa Monica, California. He remains dedicated to helping people get in the best shape of their lives, including lecturing, participating in live Beachbody chats online, and developing new fitness breakthroughs.

How Do I Keep Going?

By Tony Horton

Here's a question people ask me: "I'm finding that my exercise routine is very intense and I'm seeing the benefits on day 1, so what can I do to stay motivated and keep going?"

Most folks struggle with motivation every day. I'm one of them. Motivation can be broken down into a few subcategories. My fifth Law of Health and Fitness is "Loving It." Progress and motivation are possible if you look forward to your workouts. They have to be challenging and interesting to you. If you despise them before you start them, you're not going to survive them for very long. If your reasons why are meaningful to you, then staying motivated is easier. I'm always promoting health, fitness, quality of life, and feeling good as reasons to get and stay motivated. Not to say that a person's goal to lose weight or fit into smaller clothes isn't motivating—it's just that when these goals are obtained then new ones need to come into play.

When the numbers on your scale and measuring tape are low enough to make you happy then it's important to start to explore some new numbers. I'm talking about numbers that relate to ability, improvement, and achievement. Your physical appearance will improve at a more rapid rate if you can start to exercise with your focus on power, speed, and strength. This mind set applies to both men and women. This means that your motivation comes from your desire to "Bring It" during exercise at home and out in the world. Let your P90X® or Power 90® workouts trigger something new and bigger than anything you've done before. For me it's skiing and gymnastics. For you it could be anything that pushes you beyond the confines of repeating the same workouts the same way, day after day.