"BRING IT" with
With all the questions that I receive about this topic, I
figured it was about time to chime in with my thoughts.
It's usually something like... "what do you think about that
P90X thing?"... "have you ever tried it?"… “will it really
make me lean and ripped?”
Let me first start by saying that I am in favor of
absolutely ANY workout that people will actually do, since
motivation is an important key to success! I believe that the
"P90X Movement" stems
from the fact that most people just want to be told what to
do! Seriously… that’s why personal trainers are in
business. To really understand how to develop a fitness
program, how much of what exercises to do each day, and to
keep up the intensity within a specified timeline, requires
a bit of knowledge and determination. P90X takes that piece
out of the puzzle and tells you what to do and when to do
it. All you need is a few pieces of equipment, a few
gallons of sweat, and loads of desire to reach your goals!
With proven results that entice people to stick with
the "program", P90X gets people to keep it up long enough to
get into the "addiction" period of working out... where you
start to feel guilty when you miss a day.
So what is
P90X? P90X is a very popular weight loss system
Beach Body, a company that offers other weight
reduction DVD programs such as "Hip Hop Abs", "Turbo Jam",
and "Insanity". It is
marketed toward men and women to assist with losing unwanted
body weight, toning up and “getting ripped.” The P90X weight
reduction system basically involves a series of DVDs that
offer exercise routines, online support and a 3-phase
nutritional plan. P90X is offered through the official
website for three monthly installments of $39.95. I picked up my P90X set from
someone on Craig's list for 1/2 the price and you can find
similar bargains on eBay as well.
P90X is basically a circuit training program that is
cardio-heavy. You will be doing routines that involve quick
repetitions with very little break in between (30-60 seconds
max). If you are looking to gain a significant amount of
muscle, this program is probably not for you. You will get
stronger and develop muscles, but not as much as possible
with a comprehensive weight training program. The main goal
of P90X is to get you "fit"
and looking good.
The key to this program’s effectiveness is stated to be
“muscle confusion,” which basically means that numerous
exercises are incorporated and encouraged to keep different
muscle groups doing different things as much as possible.
This way there is no “plateau” effect. Therefore the muscles
do not get used to the routines and they continue to
Diet is an important factor as well and the full P90X
program includes a nutrition component as well.
Whether you're trying to lose fat or bulk up, a good portion of your
results will be from your diet!
The workout programs that come with P90X are mostly named
after the muscle groups that they work out.
Chest/Back - 52:00 - Almost entirely push ups and pull
Plyometrics - 60:00 - Each exercise is about 30 seconds
long, but you are jumping around for a solid 50 minutes.
This is basically a HIIT workout.
Shoulders/Arms - 60:00 - working your shoulders,
biceps, then triceps.
Yoga X - 1:34:00 - If you've never done Yoga before,
this will kill you the first few times. It takes
tremendous core strength and balance to get through some of
Legs and Back - 60:00 - This workout is filled with lunges and they
will work the heck out of your legs.
The back portion is all pull ups.
Kenpo X - 60:00 - Kicking, punching, knees.
Stretch X - 60:00 - Great for increasing flexibility
and reducing soreness from the previous workouts.
Core Synergistics - This is a tough workout
designed to utilize all the muscles in your core.
Chest, Shoulders & Triceps (Phase II) - 58:00 - Instead of a lot
of "regular" push ups, you do a lot of crazy things like one
arm push ups, clapping and plyo push ups (where you get
completely airborne), and balance push ups.
Back & Biceps (Phase II) - 56:00 - It's nice to have a
change in the routines during this phase.
Cardio X - This is an optional workout designed for
people who are on the "lean" program, meaning they are more
concerned with losing fat than gaining muscle, so they do
Ab Ripper - 16:00 - This is done three times a week, and
follows the strength training. It focuses more on your core
than other ab workout videos.
You are going to need at least 1 hour a day for
P90X, 6 days a week. 1.5 hours is more likely when you
factor in setup, breaks, and ab ripper. There is a time
graph at the bottom showing your progress and how much you
have left to go, and a time indicator for each individual
You will need to invest some money in additional equipment
to use this program. The three main things you need are a
pull up bar, a yoga mat, and either a set of dumbbells or
resistance bands. Without these you can't participate in 80%
of the exercises. Optional equipment for P90X would
include push-up bars, yoga blocks, heart rate monitor, sport
bottle, and a towel.
Nutrition is key to this program. It is possible to achieve
the results you want by not following a good diet, but it
will be much more difficult. You can work on your abdominal
muscles for three months straight and really improve, but if
you don't reduce your body fat, you will never be able to see your abs because they
are covered up by a layer of fat. Good nutrition also keeps
you from crashing during the workouts.
Here are the three phases of the nutrition program that are
Phase I - Fat Shredder Phase (day 1 - 30) - 50/30/20
(protein/carbs/fat) The first month is designed to add
muscle, so it calls for lots of protein. Although they call
it the "fat shredder" phase, unless you are very overweight,
you will more than likely lose a higher percentage of fat
after the first month, once you have put on muscle
during this phase.
Phase II - Energy Booster Phase (days 31-60) - (40/40/20)
- Since you are increasing your carbs here, you should have
more energy to complete the workouts.
You should start to see a decrease in body fat percentage
here if you haven't already.
Phase III - Endurance Maximizer (days
61-90) - (20/60/20) -
By now your body is used to the program, and all the extra
carbs should mean better workouts.
So my overall take on P90X is that it is a great program for people who want to get super-fit in a relatively short
amount of time and are willing to work hard to get it. P90X
calls for a pretty heavy lifestyle change for many people. If
you're a beginner to exercise, P90X might be a little too
Beachbody also has a less
intense DVD series called
Power 90 that might be better to start with. You need drive
and self-control to really get the most from the P90X program, but if you put some effort
in, you will be amazed at the results.
Partner Bodyweight Exercise of the Month!
wrestling season, and even though this exercise is pretty much
the first half of a double-leg takedown, it is still very
functional for leg strength and power applicable to many
sports! Power lunge, split squat, whatever you want to
call it... the resistance added to this motion will certainly
burn your quads and really challenge your leg and hip power in
Target: legs, hips
(quadriceps, hamstrings, gluteals)
Description: Start by
stepping between your partners feet with one leg, and
staggering your other leg behind by about 3 feet. Drop
down with your head to the opposite hip of your lead leg and
wrap your arms around your partners legs, just above his
knees. Your partner should lean over a little to assist
with weight balance. The exercise is performed by
driving with your legs and lifting your partner off the ground
explosively. Bring him back down slowly and in control
before immediately exploding up into the next repetition.
Continue for the desired reps.
Salt is a compound of 40 percent
sodium and 60 percent chloride. The sodium helps
maintain proper fluid balance between the water in and
around your body's cells; thus, you do need some sodium -
about 1,000 milligrams per day. Many Americans,
however, routinely consume up to seven times that amount.
The 2005 Dietary Guidelines for
Americans recommend consuming less than 2,300 milligrams of
sodium per day (a teaspoon of salt is about 2,300 mg).
You lose sodium when you perspire heavily, and some athletes
lose more than others. Most active people, though, can
get adequate sodium from the amounts that naturally occur in
foods. If you will be exercising moderately hard for
more than four to six hours in the heat, you should
purposefully consume salt. You should also consume
salt if you exercise intensely for shorter periods.
For example, the sodium in the sweat of professional
football players varied widely from about 1,500 to 11,000
milligrams during two-hour summer practices (Greene et al.
The daily value for sodium
seems low for sweaty athletes. Consuming a low-sodium
diet may be less of a priority if you routinely train hard
and sweat heavily, have normal or low blood pressure, and
have no family history of hypertension. If you have
low sweat losses, however, reducing your daily sodium intake
is likely a wise health investment.
If you want a diet that is conducive to low blood pressure,
your best bet is to buy foods in their natural state, such
as raw unsalted peanuts, fresh (not canned) vegetables, and
so on. Plan to eat lots of fresh fruits, vegetables,
low-fat dairy products, and lean protein. Here is how
foods compare in terms of sodium content:
Commercially prepared foods
are the biggest contributor to sodium in the diet, so eating
more unprocessed foods is the simplest way to lower your
salt intake. (Fast-food eaters commonly consume more
than 5,000 mg of sodium per day.) If you are
overweight, try to lose a little weight to lower your blood
pressure. Eating less of the following foods will also
lower your sodium intake and may contribute to a greater
reduction in blood pressure:
- Commercially prepared
foods such as frozen dinners, canned soups, and instant
meals unless they are labeled low sodium. Processed
foods account for 75% of the sodium in the American diet.
- Table salt
- Obviously salty foods such
as salted crackers, chips, pretzels, popcorn, salted nuts,
olives, and pickles.
- Smoked and cured meats and
fish such as ham, bacon, sausage, corned beef, hot dogs,
bologna, salami, pepperoni, etc..
- Cheeses, in particular
processed and low-fat cheeses, some of which may be higher
in sodium than the regular form.
- Seasonings and condiments
such as ketchup, mustard, relish, Worcestershire sauce,
soy sauce, steak sauce, MSG, and garlic salt.
- Baking soda, seltzers, and
antacids. Also, some laxatives may be high in
To add flavor to your foods,
experiment with herbs and spices. Some tried and true
combinations include the following:
- Beef: dry mustard,
pepper, marjoram, red wine, or sherry.
- Chicken: parsley,
thyme, sage, tarragon, curry, white wine, or vermouth.
- Fish: bay leaf,
cayenne pepper, dill, curry, onions, garlic
- Eggs: oregano,
curry, chives, pepper, tomatoes, pinch of sugar.
Nancy Clark's Sports Nutrition Guidebook
It's Go Time!
Trick or Treat? If you've
been one of my loyal readers, I'm hoping that you'll say
trick! Well, I take that back, many of us consider a
fully exhausting, gut wrenching, sweat dumping workout, to be
a treat! However, there's still a whole month before
Halloween, but as I'm typing this October issue of the eNews,
that's really the first thing that comes to mind.|
I'm a big kid and Halloween is one
of my favorite holidays. No, it's not about all the junk
food (although I do have a bit of a chocolate addiction).
I'm a big fan of all the creative decorating, the spooky
songs, and basically the whole scary theme. Although
Halloween often gets a bad rap because of all the candy...
let's look at the positive side. You ever wonder how
many miles that the kids walk/run in one night?
Countless blocks, up and down driveways and sidewalks, for a
few hours at least... that's quite a bit of interval training!
Shoot, I'm thinking about putting a pedometer on my daughter
this year to see what kind of distance we're talking about : )
As I mentioned, I admittedly
have a bit of a chocolate addiction. However,
understanding my weakness, I set a strict rule for myself to
only allow myself to have a few pieces on the weekends... and
believe me, I enjoy those few pieces! Have a fun and
safe Halloween this year, try to be disciplined with the
candy, and make sure to keep up the workouts. Summer
will be here again before you know it!
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I fail, I try again, and again, and again..."
- Nick Vujicic
youtube of the month -->
I Love Living Life, I Am Happy
Inspirational video of Nick Vujicic... Great message about
never giving up and keeping a positive attitude.