Monthly Archives: December 2016

Dec 27

Beachbody All Access Explained

If you’ve been living under a rock for the past few weeks and haven’t heard yet, the Beachbody All Access pass became available today, Dec. 27th. If you have no idea what the Beachbody All Access pass even is, I’m going to explain that below, along with answer any typical questions that may be asked about it. I’ll also explain where you can purchase the Beachbody All Access pass. Be ready, I have a feeling this is going to be revolutionary in the fitness industry! I don’t know if I’ve been more excited for a launch before.

My Brief Beachbody Story

Before I jump into the details of the Beachbody All Access pass, I want to explain to you just how much Beachbody products have changed my life. Back in 2008, when I was working full-time as a financial advisor, I fell out of shape and gained around 15-20 lbs. I was the heaviest I’d ever been in my life because I was eating awful and stopped going to the gym. I decided that I needed to find a program that was different and worked and came across the P90X infomercial late one night. What I loved about it was that they advertised it as hard to do and that it was something that I could do at home on my own time. I no longer had to pay for gas to get to the gym or the actual gym membership itself. I ordered it, committed fully to both the workouts and the nutrition plan, and 90 days later I was in the best shape of my life. Below are my P90X results after a few rounds.

*Results Vary

After I completed P90X multiple times, I decided to purchase another program, Insanity, and commit to that. And then I purchased another program and then another. Over the past 8 years, I’ve purchased and committed to probably around 10 programs, all of them very different from each other. I was even flown out to L.A. and was a cast member of a P90X2 workout, Shoulders & arms, with Tony Horton. One of my favorite programs that I’ve done, though, is a mass gaining program called Body Beast. I went through multiple rounds of Body Beast and then found out I had Lyme Disease. After going through 8 months of treatment and not being not able to work out, I was better enough to begin a program again. I decided on Body Beast yet again because I had lost so much weight from treatment and wanted to put that size back on. After 90 days of Body Beast, I went from 162 lbs to 173 lbs, gained 4 inches on my chest and 1.25 inches on my biceps. My Body Beast results are below. Check out my entire –> Body Beast Results Story <–.

*Results Vary

What is Beachbody All Access?

So there was a point to sharing my story first. I wanted to not only show you all that you can get incredible results from these Beachbody programs while working out at home, but how valuable the Beachbody All Access really is. I mentioned above that I purchased and committed to multiple programs since 2008. What makes the Beachbody All Access pass so incredible is that one yearly cost gets you access to every single Beachbody program available via On Demand. Think of it like the Netflix of workout programs. One yearly price allows you to access every program, which includes the popular ones like P90X, P90X3, Body Beast, Turbofire, 21 Day Fix, and more, along with any future program that’s released as well. You can stream the workouts anywhere at anytime. Instead of the DVD’s now, I just pop open my laptop or bring up the workouts on my phone and stream them that way. This is far better than purchasing each program separately like I did in the past.

How much does Beachbody All Access cost?

There are quite a few different Beachbody All Access price points. First, I want to talk about the All Access Pass that includes Shakeology. If you have no idea what Shakeology is, it’s a meal replacement that I’ve been taking every day since 2010. When it comes to supplements, this is the one I believe in the most. Instead of explaining how beneficial Shakeology is, you can check out my –> Shakeology Review <–. Anyways, The Beachbody All Access Challenge Pack includes the yearly access of the workouts and the first month of Shakeology. That is $199. Remember, though, you will be receiving and charged for monthly orders of Shakeology after that. To me this is the best deal. In addition to access to the workouts and the Shakeology, you will receive a 7 piece portion control container set, eating guide, large blue container, and shaker cup.

Remember, too, that if you go to the gym on a regular basis you will no longer have the cost of the gym membership or gas to get to the gym. If you’re one of those people, chances are you will be saving quite a bit of money by switching to Beachbody All Access in the long run. However, if you want to still go to the gym to work out, you can always stream the workouts on your phone there if you’d like. I have quite a few customers who do so.

Cost of All Access

  • Beachbody All Access Challenge Pack – $199 US and $231 Canadian.
  • Beachbody All Access Pass Only – $99 US and Canadian

How can I purchase the Beachbody All Access?

If you DON’T already have a Team Beachbody account or a Coach or if I am your Coach, just click on the links below. Doing so will automatically make me your Coach and I will be here to help you through whatever program you choose to start.

If you do already have a Team Beachbody account, email me at Josh@JoshSpencerFitness.com and I will give you further instructions.

If you already have On Demand and I’m your Coach, you can switch over to Beachbody All Access by –> clicking here <–.

How soon will I have access after purchasing?

You will have access to all the workouts within 24-48 hours after purchasing.

Do I still receive the 10% discount on all Beachbody products?

As an All Access member, yes you will.

What Will I Do As Your Coach?

Beachbody All Access Josh SpencerIf you didn’t know, I’m a full-time Beachbody Coach and have been coaching others since 2008. I have coached thousands and thousands of people through various Beachbody programs over the years and was even named the Top Beachbody Coach in 2010. As your Coach, I’m here to motivate you to the best of my ability, answer any questions you have, and make sure that you stay on track. Most of the questions that the people I Coach have revolve around nutrition and supplementation, both which I have a ton of knowledge about through personal experience and research over the years. In addition, I have support groups that you can join as you’re going through the programs. My main group for men is called the Ultimate Man Cave and you can join just as long as I’m your Coach. It’s free and easy to make me your Coach. All you have to do is –> click here <–, just as long as you don’t already have a Team Beachbody account.

I am very excited about the new Beachbody All Access pass because now it allows the people I coach to commit to making a long-term lifestyle change, not just a temporary one. That’s been part of the issue with these short, 21-30 day programs that Beachbody releases. With this pass and my commitment to as a your Coach, there is no question that you will be able to change your life just as I did. If you have any questions, again, you can email me at Josh@JoshSpencerFitness.com.

Dec 26

Why Fear Destroys Beachbody Coaches

Beachbody Coaches are immobilized by fear. Really, the majority of people are immobilized by fear. It’s the reason why 99% of not just Beachbody Coaches, but people in general never truly become successful. It’s the reason why so many lie on their death bed regretting the things they didn’t do. Fear truly does destroy people. In order to constantly move forward in life, you have to know how to conquer your fear. I’m going to teach you how below.

Beachbody Coach Fears

Fear causes hesitation. Hesitation gives you more time to psyche yourself out. The more your hesitate, the greater the chance you will never take action. Action is where success is achieved. Nobody ever achieved anything by not taking action. This is something I learned when I was very young, maybe around 8 years old. Both of my parents drilled in my head the importance of conquering fear and taking action. When I look back and reflect on all of the success I’ve achieved as a Beachbody Coach, it’s because I never hesitated in taking action. Does that mean that I didn’t have fear? Absolutely not. Fear lives in everyone, but I handle fear differently than most everyone else. For example, I grew up with a fear of public speaking. It was so bad that I would literally shake when I had to get up in front of a group. I lost all train of thought and had minor anxiety attacks. Once I became a Beachbody Coach, I understood that if I ever wanted to be one of the Top Beachbody Coaches in the network that I was going to have to conquer that fear. That’s when I decided to force myself to face my fear head on. It would have been very easy for me to say, “No, I can’t do this,” but rather I forced myself on stage in front of 150 people and shared my story. My first time doing this was at a Game Plan event in Columbus and I remember it so specifically. It was one of the scariest moments of my life, but I did it, and then I did it again and again. I did it so many times that eventually I learned that what I feared most wasn’t actually all that scary. Now here I am today and have spoken at many events in front of thousands and thousands of people. There is no longer anxiety, no longer a fear. I love speaking to others and sharing my story and passion for what I do as a Beachbody Coach. My ability to be a confident speaker has played a major role in my success. Without it I wouldn’t be where I am today. I’m confident in that.

I’m in a very unique position now as a Beachbody Coach. I have such a large team and mentor so many people that I see almost every single instance where fear immobilizes other Beachbody Coaches. As a leader, I have to pass on my knowledge on conquering fear if I want other Coaches to achieve success like I have and if I want my business to continue to grow. Without an understanding of how to conquer fear, nobody will move forward. Last night I watched the movie “We’re The Miller’s” with my wife. The movie is hilarious, yes, but there was a line said that really caught my attention and made complete sense. Ironically enough, there was a life lesson in a comedy movie. The “son” in the movie, Will Poulter, had never kissed a girl before and froze up at the first opportunity to do so. Rather than moving in for the kiss, he hugged the girl instead. The girl, now confused, walked away in disappointment. The “father,” Jason Sudeikis, decided to give the boy some advice. He told him that next time he comes across a situation like that, count 1-2-3 and just do it. He talked about how fear causes hesitation and hesitation causes people to never take action, but if you count to 3 and just do it, it will help you conquer your fear. Genius! What if all Beachbody Coaches took this same approach? What if they counted to 3 and just took action every single time fear knocked them dead in their tracks? I can tell you what will happen. More people will be helped and more success will be achieved.

Beachbody Coaches Fear of Rejection

Now I want to talk about specific moments that Beachbody Coaches fear. The first, and this happens all the time with newer Coaches, is approaching people about our products. In any business, you can’t succeed without talking to people, and that’s why most Coaches never even make it out of the gate. They think the business will come to them. No, that’s not how it works. The reason they don’t reach out to people, though, is because of fear of rejection. Fear of rejection is probably the greatest fear that causes failure, and not just in business either. Why don’t some kids ask their crushes to prom? Because of the fear of rejection. Why don’t Beachbody Coaches approach people on a daily basis? Because of fear of rejection. Now if you take action and just “go for it,” does that mean you won’t get rejected? Of course not. Trust me when I say that you will get a lot of “no’s” before you get any “yes’s”. However, there are always lessons to be learned in those “no’s,” forcing you to make adjustments. The more you reach out to people, the better you become at receiving “yes’s”. Not just that, though, you will also quickly get over your fear of rejection because you will discover that which you fear most isn’t really all that scary.

Fear of Objections

Another fear that goes right along the same lines of fear of rejection is fear of objections. Beachbody Coaches hesitate talking to people about our incredible products, such as Shakeology and Body Beast, because they fear that they will get an objection that they aren’t ready to handle. Most of the time it’s a price objection. If you’re one of these Coaches, don’t worry, this is normal. However, just because it’s normal doesn’t mean it’s OK to just not reach out to people. Here’s the truth, objections will happen. I’ve probably received thousands of objections during my 8+ years as a Beachbody Coach. But I understand that the only way for me to learn how to deal with an objection is by hearing the objection and reacting to it. I’ve heard and reacted to so many objections over the years that there really isn’t an objection that I don’t know how to answer anymore. It’s like second nature for me and that’s because I’ve heard them all multiple times. Trust me when I say, though, that this was hard to deal with when I first became a Coach. I remember my first phone call with a prospect that was interested in the Beachbody business. The entire call all I could think about was not having the knowledge to properly conquer an objection. That first objection came, I stumbled, but it wasn’t as bad as I thought. I got through it and over time that fear slowly began to disappear. Forcing yourself into a situation to where you have to handle objections is the only way to get over that fear of objections. If you join a good team, though, your sponsor or upline should have proper training that will properly prepare you to handle objections. That will help, of course, but the best way to learn is to actually be forced to address the objection in real time from a customer or prospect.

Fear of Videos

Like it or not, the best way to build a business anymore is through social media. It’s the quickest and most effective way to reach out to a lot of people. One of the main strategies, though, is by utilizing video, whether that be going Live on Facebook, creating and editing a video for YouTube, or doing short videos on Instagram or Snapchat. Just like with me and public speaking, though, people are afraid to create videos because they fear what others will think of them. That fear consumes them so much that they never actually create any videos, causing their Beachbody business to stall. Video is such a great tool because people can truly see the type of person you are. You become real to them. You’re not just some guy typing behind a keyboard anymore. You are able to connect with them on another level. Connections and building relationships and trust are key components to success as Beachbody Coaches. If you aren’t creating videos for the fear of judgement, all you’re doing is holding yourself back. Take action and force yourself to create that first video. That fear will slowly disappear. You will thank me later.

Fear of Leadership

Leadership is the difference between a 5 figure business and a 7 figure business. I know a lot of Beachbody Coaches who have been stuck in that 5 figure range for years and it’s because they fear the responsibility of leadership. When you are forced into a leadership role, you now have the weight of responsibility for the success of your team on your shoulders. That causes Coaches to become a deer in headlights. That’s a lot of responsibility that most people don’t want to handle. That fear causes them to never actually develop into a great leader and be stuck in that 5 figure range for the rest of the life of their business or until they quit. They might say that they want to become a leader, but in reality their actions never back it up. They are the ones that refuse to read leadership books like “21 Irrefutable Laws of Leadership” by John Maxwell or listen to those who have already established themselves as proven leaders. I’ve come across it quite often in my very large team. I will hold mentorship calls and teach leadership to my downline, but all my advice given just goes in one ear and out the other. They might want to become leaders, but they fear the responsibility that comes with it, so they never take action to move forward.

Fear of Failure

Beachbody Coaches fear failure. I don’t. There’s a reason I’ve achieved this level of success and why 99.9% of others haven’t. Failure does not scare me. I expect failure and embrace it. In my 8 years of being a Beachbody Coach, failure has been more prominent than success. If you would look at a graph of my income, for example, it’s filled with peaks and valleys. Even to this day I still experience failure. The fear of failure alone is enough to hold the majority of people back from ever succeeding. For example, action is never taken on new, creative ideas for the fear of failure. Everyone has ideas, some of them absolutely incredible, but it’s very rare that someone actually acts on those ideas. If you don’t try it out, how will you ever know if it will work? When I have a new idea, I write it down on a piece of paper or my computer and then schedule it in my task list. The majority of the time those ideas do not work. However, maybe 1 out of 10 ideas does work and helps move my business forward. That’s completely worth it to me and should be to you as well.  Heck, this post is an idea I came up with today while working out. Maybe it will help other Beachbody Coaches out there, maybe it won’t, but I still took action and wrote it didn’t I? Approach failure like I do by accepting it and constantly taking action and you will begin to experience success.

Fear causes hesitation and holds people back from succeeding. The only way to ever conquer any fear you have, whether that be fear of rejection, fear of objections, fear of creating videos, or fear of failure, is by taking action. Action always cures fear. If you have to, take the approach that was taken in “We’re The Millers.” Count to 3 and JUST DO IT! By the way, that’s the Nike slogan for a reason. Approach life and your Beachbody business this way from now on and you won’t believe the amount of progress you will make. Will it take time? Absolutely, but action combined with time leads to success and the ability to conquer all of your fears.

Dec 14

Secret to my Body Beast Transformation

My Body Beast transformation was incredible, there is no doubt about that. I’ve gotten some of the best results I’ve seen in a 90 day time span and that’s because of my commitment level and ability to not make excuses (If you haven’t seen my results yet, just check them out below). However, it also has a lot to do with the knowledge I’ve gained about nutrition and supplementation while going through Lyme Disease treatment. So what’s the secret to my Body Beast transformation? That’s what I’m going to go into detail about below.

My Body Beast Transformation

body-beast-transformation

*Results Vary

In 90 days of Body Beast, I ended up gaining 11 lbs, going from 162 lbs to 173 lbs. I also gained 4 inches on my chest and 1.25 inches on my biceps. Body Beast allowed me to gain my strength back after going through months of lyme disease treatment.

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*Results Vary

No Excuses

I did not have an incredible Body Beast transformation by accident. There were a lot of factors that played and important role in my results. The first one that I want to dig into is my ability to not make excuses. Even though my results were incredible, it was by far the biggest challenge I’ve had to face to this point in my fitness journey. Why? Because I finished up with Lyme Disease treatment right before I started Body Beast and still had quite a few after effects from treatment. One of the biggest issues that I faced was experiencing symptoms after my workouts. After going through 8 months of extreme antibiotic and natural treatment without the ability to work out, there were a ton of dead lyme bacteria just sitting stagnant in my muscle cells. When I started Body Beast again, I had many detoxing reactions because of the toxins being moved and released throughout my body. That included fatigue, dizziness, breathing problems, and pain. However, no matter how bad my symptoms became, I still pushed to complete my workouts daily. I understood that the only way for me to continue to remove the toxins was to continue working out, so that’s what I did. Plus, I wanted to show people the type of commitment it takes to succeed. Eventually after about a month of pushing hard with my workouts, my symptoms began to go away. Now it’s at the point where I believe I have removed just about all of the toxins in my body and no longer experience symptoms after working out.

In addition, there were a few other challenges I faced while going through my Body Beast transformation. All of them had to do with the fact that my immune system was completely beat down after months and months of constant antibiotics. For those of you who don’t know, the immune system lies in the gut. Antibiotics kill both good and bad bacteria in the gut, so as you can imagine, months of antibiotics pretty much made my immune system nonexistent. I’ve been working hard repairing my immune system, but while going through Body Beast I had a few major infections develop. The first was in my ear and it got pretty bad. However, I still worked out. Not too long afterwards I developed a very, very serious MRSA infection on my face. I did have to take a few days off from working out because of the risk of it spreading, but I still stayed on track with my nutrition and picked right back up with the workouts once I was able to. There were no excuses. If you’re someone that has a hard time committing and makes a lot of excuses, go out and purchase the book “The Magic of Thinking Big” by David Schwartz. I am someone that doesn’t make excuses and that’s why I’ve had success with pretty much everything I commit to.

Proper Body Beast Nutrition

My nutrition was on point while going through my Body Beast transformation. I have to thank Lyme Disease for this because I was forced to make massive changes to my nutrition in order to heal. After reading quite a few nutrition books and doing an incredible amount of research online, I gained knowledge on what and how to eat to create a healthy system. But it doesn’t stop there. Those changes also had a huge effect on my ability to recover and build muscle after the intense Body Beast workouts. My recovery time during this round of Body Beast was by far the shortest I have ever experienced while going through the program. Sure, supplements played a role in that, but proper nutrition did as well.

First of all, everything I eat is organic. There is no going around this when suffering from Lyme Disease. It’s my job to eliminate the toxins in my body, not put them back in, which is what would be happening if I ate non-organic food. Pesticides and GMO’s are prevalent in non-organic food and those are not good for your body. When you’re trying to heal from disease, build muscle, or lean out, an organic diet is the way to go. Sure, it might be a bit more expensive (it’s really not as bad as you may think), but just think about the difference it’s making to your health. You can’t put a price tag on that. Trust me on that one. Anyways, while going through Body Beast, my nutrition was on point. My nutrition plan consisted of a lot of brown rice, white rice, sweet potatoes, almond butter, chicken, some grass-fed steak, lots of veggies, fruits, eggs, gluten-free bagels, coconut oil, and avocado.

If you notice, there is no dairy or gluten in that plan. Since beginning lyme treatment, I eliminated all gluten and dairy because of how it causes inflammation in the body. You might be thinking, “There’s no way in hell I can do that,” but it really isn’t as hard as you may think. Just eliminate milk, cheese, and bread. Instead of regular milk, drink almond milk. If you absolutely have to have cheese, try Daiya cheese. If you have to eat bread, there are so many gluten-free alternatives available at your local organic grocery store. There’s even gluten-free pasta, such as brown-rice pasta, which I think is better than regular pasta anyways. Getting rid of gluten and dairy foods doesn’t mean you have to stop eating the foods you love. If you’re someone that experiences a lot of bloating like I did, you’re going to notice a drastic difference after making this change.

Let’s talk about the macros while going through my Body Beast transformation. First, I’m 5’7″ and I was right around 3,000 – 3,200 calories per day. That was the amount that was recommended in the Body Beast nutrition guide. For the first few months I stuck with a 30% protein, 40% carbs, and 30% fat intake. Normally, I would be at 50% carbs and 20% fat, but I decided to increase my healthy fat intake to help battle inflammation in my body. This has not only made a difference in the amount of pain I experience, but I believe it has a lot to do with the lack of soreness I experienced post-workouts as well. During the last month of Body Beast, though, I changed things up quite a bit. I’ve always been a big fan of carb cycling because of it’s leaning out effects that it has on my body, so I decided to do a carb cycling plan during the last month to cut the body fat for my “after” pictures. I did 3 days of 0-1 carb per day and then a high carb day. Normally when I carb cycle, I will do 1 day of no carbs and then 1 day of high carbs, but I really wanted to take it to the extreme and have an outstanding Body Beast transformation. It sucked for those 3 days of low carbs, but it was worth it in the end.

Supplements for my Body Beast Transformation

I took in a ton of supplements during this round of Body Beast and I believe they played a HUGE role in my Body Beast transformation! When it comes to supplements, I’m very strict about what I consume. I make sure they are of incredible quality or else I don’t take them. That means I do a ton of research beforehand to make sure there are no added chemicals, toxins, or pesticides that could have an adverse effect on my health. After battling Lyme disease, there is absolutely no way I make that sacrifice. All the Body Beast supplements that I am going to list below are ones that I’m confident are good for me and of the highest quality.

First, I want to talk about the Performance Line from Beachbody. I’m a Beachbody Coach for a reason and that’s because I believe in the products. If they were shitty, I wouldn’t be a Coach nor recommend them to anyone. But Beachbody makes sure their supplements are of great quality that will help people truly get results. The Performance Line is no exception. Just do any amount of research and you will find that there is no added crap in the Performance Line supplements. I took the entire Performance Line during this round of Body Beast, which includes Creatine, Hydrate, Energize, Recover, and Recharge.

creatine-with-body-beastThe Creatine supplement is a creatine monohydrate. I actually just wrote an entire creatine with Body Beast blog post (click on the link), so right now I’m not going to go into detail about the different types of creatine or how it works. But I took 5 grams of the creatine supplement 20 minutes before I worked out with 8 oz of organic grape juice. The reason for the grape juice is because of how quickly and effectively the carbohydrates transfer the creatine to the muscle cells. I only took creatine for 2 months, though, because of the water retention and how it causes me to feel bloated. I stopped during the last month to lean out for my “after” pictures.

Energize is a pre-workout supplement that I’ve been taking for a while now and I Beachbody Performance Energizeabsolutely love it. I’m a big pre-workout guy and have tried many in the past, but Energize is by far my favorite. I take 2 scoops mixed with water 15-20 minutes before the workout.

Hydrate is a supplement that I take during my workout. It consists of important BCAA’s and carbohydrates that play a role in energy and muscle recovery. I actually combine it with 3 scoops of a supplement called MRM BCAA+G and sip on it throughout my entire Body Beast workout.

Beachbody Performance RecoverRecover is an incredible post-workout shake that I feel played a major role in why I experienced reduced soreness and how I healed so quickly. It consists of an excellent carb to protein ratio that is important for recovery. I took this directly after my workout and added 5 grams of pure glutamine to assist in recovery.

The last of the Performance Line supplements, Recharge, is something I took right before bed. The time when the body recovers the most is during sleep and Recharge contains slow releasing protein that helps with the recovery process. Just like with the creatine, though, I took this for 2 months and then stopped during the last month. For some reason I experienced slight bloating from it, but it was still very effective.

The only other supplement that I took was Shakeology. You can check out my Shakeology Review here, but basically it’s a dense nutrition shake that I use as a meal replacement. I actually combine it with almond butter and eat it as a snack in the evening. I did this while going through my entire Body Beast transformation, with the only exception being that I didn’t use it during my no-carb days during the last month. Shakeology has always played an important role in my fitness results.

If you are interested in any of the Performance Line supplements or Shakeology, you can reach out to me on Facebook or just click here to learn more and purchase. Oh and if you do end up purchasing from the link above, you will automatically get me as your Coach and I will be here to help you through the program and answer any questions you have.

Important Vitamins

I got a lot of the vitamins from the organic food I eat and my Shakeology, but I also took in vitamin supplements as well. As a lyme sufferer, I was extremely deficient in a lot of vitamins so vitamin supplementation has played an important role in my recovery. However, I also believe they have played an important role in my ability to recovery from intense workouts as well. The vitamins that I took during my Body Beast transformation and continue to take to this day include Vitamins A, C, D, B-Complex, and pharmaceutical grade Omega 3.

Pushing During the Workouts

Time to move on to the workouts. Something that I feel is unique about me is my ability to push well outside my comfort zone on a daily basis. When I was going through the Body Beast program, I put in 100% effort every time no matter if I was tired or didn’t feel well. I tell people that I coach all the time that results come when you can push outside that comfort zone during every exercise. For example, if your mind is telling you to stop, try to get 2-3 more reps. However, obviously you have to be careful that you don’t injure yourself. If my mind is telling me to stop, I try to push for 2-3 more just as long as I maintain proper form while doing so. If my form starts failing, then I stop what I’m doing so that I don’t injure myself. You will be surprised, though, with how much you can push past that point where you’re mind is telling you to stop. That is where the magic happens.

Hopefully you now understand my secret to my Body Beast transformation and can have one hell of a transformation yourself. If you are looking for a complete mass gaining program and nutrition regimen, you’re not going to find one better out there at Body Beast. To make it better, I did all of this at home without going to the gym. Sure, you need some free weights, but that’s about it. A bench is preferred, but you can do most of the exercises on a balance ball. If you don’t already have a Beachbody Coach and would like for me to Coach you, just click here. If you do have a Coach, just email me at Josh@JoshSpencerFitness.com.

 

Dec 08

Creatine With Body Beast

After just finishing up with my latest round of Body Beast and getting absolutely ridiculous results (see below), many people are messaging me over on my Facebook page and asking about the supplements I used, specifically creatine. To be honest, I’m writing this post because it’s a hell of a lot easier for me to direct people to a blog rather than writing the same response over and over again. Regardless, I’m going to explain the benefits of creatine, my personal experience with it, and the type of creatine with Body Beast that I used.

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Benefits of Creatine

creatine-with-body-beastFirst, let’s talk about the benefits of creatine. There are a lot of them. For one, it increases muscle size and strength. Every single time that I use creatine I notice a significant increase in strength and size within the first month. And the longer I use it, the stronger and bigger I seem to get. I’ve done many rounds of Body Beast before without the use of creatine and the results seem to be slower than with creatine. But why? It has a lot to do with creatine’s ability to delay fatigue. To make it simple without getting into detail about ATP and ADP, basically it allows you to pump put more reps. This is something that I notice within the first week of creatine supplementation. For example, let’s say that without creatine I can bust out 15 reps doing dumbbell presses and I struggle greatly with that last rep. When I use creatine, I can usually get 2-3 more reps and those extra reps really do make a big difference in results.

In addition, when I use creatine with Body Beast I notice a drastic reduction in recovery time. Normally when I train without creatine supplementation, I am pretty sore for 3-4 days after a workout. However, with creatine the soreness only lasts a day or two at most. There have been a lot of studies that have proof to back this up. Somehow creatine reduces inflammation in the cells and recovery time.

Creatine and Water Retention

When I’m using creatine with Body Beast, I notice quite a bit of water retention. This is actually something that causes worry in a lot of people. Just last week someone messaged me about gaining something like 6 lbs in the first few weeks after starting creatine supplementation. He was worried that he was gaining fat, but that’s not the case.  What happens with creatine is that it draws water into the muscle cells. This is actually a good thing because it helps with protein synthesis, but if you’re someone worried about weight gain or loss, adding 6 lbs in a short amount of time can be alarming. For me personally, I normally gain anywhere from 4-8 lbs within my first few weeks of using creatine. If I’m trying to cut, I will stop using creatine. When I was working hard for my Body Beast results, I stopped using creatine a month and a half before I completed the program. When I use it I feel bloated quite often from the water retention and I lose some definition. If I want that “ripped” look, I stop creatine to reduce water retention and bloat. But if you start using creatine, don’t be alarmed if you gain some water weight within the first few weeks. It’s completely normal. If you want to put on some size and lean out at the same time, I suggest doing something like what I did and stopping the creatine a month or so before you take your “after” photos, especially if you’re doing a 3 month program like Body Beast.

Types of Creatine

There are many different types of creatine and I have tried most of them, but my favorite and the one I have gotten the best results with is creatine monohydrate. Some of the other forms include ethyl-ester, micronized, and kre-alkaline. When using creatine with Body Beast, my go to is monohydrate. This is also the one with the most research behind it. In addition, it’s cheap to purchase. However, you do have to be careful about which brand of creatine monohydrate you use. Some brands are lower quality than others. I use the Performance Line Creatine from Beachbody because I know it’s made with great quality, just like all of their other products.

Loading Phase

There are a lot of different opinions on whether or not you should do a “loading phase,” but personally I don’t see a big reason to, especially if you use creatine monohydrate. I have done it both ways, doing a week long loading phase and not doing one at all and personally, I haven’t noticed any difference between the two options. What is a loading phase? It’s when you increase the amount of creatine you take for 7-10 days and then decrease to a maintenance dose. The theory is that loading saturates the muscle cells with creatine stores. When I do “load,” I take 10g of creatine for a week and then decrease to 5g. For this past round of Body Beast, I did not do a loading phase and just started using 5g daily.

When & How to Take Creatine

Again, there is a lot of different opinions on when and how to take creatine monohydrate. All I can do is share what I have found most effective. The big debate is whether to take it before or after the workout. I have tried it both ways and have even taken 2.5g before the workout and 2.5g after the workout. When using creatine with Body Beast during this past round, though, I took it before my workout. Something that I have always been taught and read up on through various research is that the creatine should be taken with some sort of simple sugar, such as grape juice. The theory is that the creatine binds with the sugar and is transported to the muscle cells quicker and more effectively. Normally I take 5g of creatine with 8 oz of organic grape juice about 20 minutes before my workout and that seems to work best for me.

Is Creatine Safe?

Before I started doing research on creatine, there were always a lot of people who told me that creatine was dangerous to take because it damages the liver and kidneys. There is a lot of scrutiny, but research shows there is no correlation of liver or kidney damage with creatine use.

So there you have it, pretty much everything you need to know about creatine supplementation. If you’re going to use creatine with Body Beast, which I highly recommend, hopefully now you have a good understanding of what creatine is all about, when and how to take it, and why it’s so effective. If you have any questions, don’t hesitate to reach out to me on Facebook. If you would like me to Coach you through Body Beast or any other Beachbody program, you can make me your Coach by clicking here.