It’s more than a exercise program. 12 workouts combined in a planned order with a diet designed to help you shred fat and get your body in the best shape of your life.
You might want to get ripped or you may just want to get in good shape. P90X is for you. It has options.
This system is a combination of eating the correct amount of calories, protein, carbohydrates and keeping things like salt (sodium) and sugars to a minimum. It’s a life style change but by no means is it eating things you don’t like.
Also in recent studies it has been proven that you simply cannot get all the nutrients and vitamins you need from the food you eat. For that reason there are supplements that go along with the program. You need these, and don’t let anybody tell you different. The supplements that you can purchase from Beach Body (The Creators of P90X) are designed specifically for the intense workouts that are part of the program.
After workouts there is a one hour window of opportunity where all the body functions are just right to receive a boost of extra nutrients and vitamins. There is a supplement for this and it is called the recovery drink also available from Beach Body.
I have tested this myself and it is true. When not using the recovery drink you will be tired and worn out plus you will be much sorer the next day. When taking the supplemental vitamin packs you have more energy, be more alert and regular.
The workouts and the diet are designed into three phases and go hand in hand. On the workout side they create what is called muscle confusion. Muscle confusion eliminates plateaus where you get stuck and can’t see any more progress. On the diet side the phases are designed to first shed fat then fuel the body to work hard and lastly to build muscle mass. You ladies don’t worry because they have options so if you don’t want to be ripped you don’t have to be.
The Diet:
Phase one is called the Fat Shredder and is high-protein diet designed to help you build muscle while simultaneously and rapidly shredding fat from your body. Ladies don’t let the word build muscle scare you. Your body needs muscle, it doesn’t mean you have to have the kind of muscles that body builders have.
Phase one consists of 50% Protein, 30% Carbohydrates and 20% Fat.
Phase two is the Energy Booster Phase. It is a balanced mix of carbohydrates and protein with a lower amount of fat to achieve additional energy for performance. You need to push hard to reach your goals. Some people are afraid of adding the extra carbohydrates as they think it will turn back to fat, but in most cases this is needed and will allow the body to lose even more.
Phase two consists of 40% Protein, 40% Carbohydrates and 20% Fat.
In Phase three (Endurance Maximizer) you will have an athletic diet of complex carbohydrates, lean proteins and lower fat. This will give you the fuel you need for the last few weeks.
Your phase three diet consists of 20% Protein, 60% Carbohydrates and 20% Fat.
The Workouts:
The P90X workouts allows for options. You can use weights or bands they both work very well.
Phase One:
Chest & Back, Ab-Ripper X
This is a series and variety of push-ups, pull-ups and exercises with dumbbells or bands. You can use the bands for pull-ups as well by using a door attachment.
Ab-Ripper X is a series of abdominal exercises (over 300 reps) and will follow each strength training exercise set. Your Abs don’t need to be worked every day so you don’t do them on cardio, yoga or stretch days.
For Day Two we have Plyometrics. This workout is for jump training and has a series of jumping exercises. You will need to use soft landings. It is suggested you wear a heart rate monitor.
Shoulders and Arms, Ab-Ripper X – Day Three. This routine is a combination of curls, presses, rows and kickbacks. You can use bands or dumbbells.
Day Four – Yoga X. This is a set of moving positions followed by balance postures and stretching. It looks easy but it’s not it will require a lot of muscular stamina. You will need to hold the weight of your body with your arms with many repetitions.
It’s tough!
Day Five – Legs & Back, Ab-Ripper X. This is squats, lunges, calf raises and a combination of pull-ups.
Kempo X – Day 6. Get ready for blocks, kicks, and punches. This is a style of Karate, is fast paced and is considered a cardio workout. Wear your heart rate monitor.
Day 7 is optional but recommended. It’s called X-Stretch. It will loosen all those tight muscles and leave you feeling like a million bucks. I do it for two reasons. It keeps me in the routine of exercise every day and it takes away the soreness from the prior day workout.
While I’m on the subject of soreness, I have found that no matter how sore you are by the time you get through the warm up exercises you won’t be so sore.
In each phase you repeat a set of exercises for three weeks and on the fourth week you will do a week of more cardio, core, yoga and stretching. This is a week that allows the little tears in the muscles to heal then you go back at it hard in the next phase.
The following Phases are each a little different and as I said before is designed to cause muscle confusion.
Extreme!!, That is what the X means. You will be sore but not unbearable. The results will be outstanding. It will surprise you.
One last thing don’t let extreme scare you. I couldn’t do one pull-up and failed most of the fitness test. But you should see me now! You just do your best and forget the rest! Improvise on exercises to make them easier until you can do them the right way. Don’t worry you can do it.
Glen Barnhardt (AskCoachGlen) is an Independent Team Beach Body Coach. Find out more about P90X, Beach Body Products and my journey with P90X including before and after pictures on my personal blog at http://www.AskCoachGlen.com