Hiyo, I tried getting into shape a few months ago with just some simple exercises here and there and a good diet. But for the past 7 months I've been lazy and just let it all go. Now I wanna try it again but I was thinkin of doing the P90X program. I can pass the Fitness Test on it, but I'm still unsure if I'm gonna be able to handle it. So I was thinking, would it be a better idea to just spend a month doing regular exercises like pullups, situps, pushups and that crap and trying to get back into the habit of eating well before I dive into this program? Thanks.
Stepping up to P90X.
- Thread starter Phry
- Start date
Nope. Just do the program.
I second what evolution said.
I completed my first round of P90X the first week of January. I used resistance bands almost exclusively. I also had a pullup bar but travel a lot so didn't use it all the time. I effectively reduced my body fat from 21.5% to 16.5% and put on 12# of lean mass. My nutrition was pretty good for the first 2 phases and then I kind of fell off the wagon through the holidays and a loss in the family. Without the nutrition, you will see some change but not a drastic transformation.
Also, have realistic expectations. Just one round most likely isn't gonna make you look like the folks in the commercial but will get you on your way. Watch it and you will see "Thomas M" -- his "after" results are from his FIFTH round. It is a lifestyle, not a quick fix.
I'm starting Round 2 (just finished week 1). Doing a hybrid actually -- adding the "plus" workouts to this round for phase 2 and alternating weeks in phase 3. I also spent the $$$ on some Powerblocks (I love them!), and plan to only use the bands when I don't have access to free weights. I'm also modifying some exercises, adding some, cutting back on the Ab Ripper X routine and doing more yoga (Gaiam 5-Day Fit Yoga and Tony Horton One-On-One Yoga routines).
There is a P90X mantra of "Decide. Commit. Succeed." It's true.
You'll also hear:
"Just show up"
"Keep pushing play"
"Do your best. Forget the rest"
One suggestion related to Ab Ripper X -- Don't jump right in to 3X per week initially. IMHO, too much emphasis is given to an "eight-pack" and the complete "core" (lower back, glutes) is neglected in this routine.
If you have a weak or unbalanced core, you are setting yourself up for a back injury which will set you back and be discouraging.
During phase 1, do it on day 2 (Tues). You will get isometric core work in Yoga X two days later. In phase 2, do it 2X/week (Mon & Sat). Finally, in phase 3, do the recommended 3X/week (Mon, Wed, Fri).
If you absolutely want to do it as published, I recommend some substitutions for the "sit-up" type exercises (Cross-Leg Situps, V-up/Rollups, and Leg Climbs) if you start to have back issues.
I sub Quadraped Extensions for Cross-leg Situps (on all fours, alternate extending opposing arm/leg straight out).
Superman Extensions for the V-Up/Rollups.
Kneeling Vacuums for 1 leg of Leg Climbs (though I do like them), Elbow Planks for the other leg.
Stop using the word "try" and just do it.
I completed my first round of P90X the first week of January. I used resistance bands almost exclusively. I also had a pullup bar but travel a lot so didn't use it all the time. I effectively reduced my body fat from 21.5% to 16.5% and put on 12# of lean mass. My nutrition was pretty good for the first 2 phases and then I kind of fell off the wagon through the holidays and a loss in the family. Without the nutrition, you will see some change but not a drastic transformation.
Also, have realistic expectations. Just one round most likely isn't gonna make you look like the folks in the commercial but will get you on your way. Watch it and you will see "Thomas M" -- his "after" results are from his FIFTH round. It is a lifestyle, not a quick fix.
I'm starting Round 2 (just finished week 1). Doing a hybrid actually -- adding the "plus" workouts to this round for phase 2 and alternating weeks in phase 3. I also spent the $$$ on some Powerblocks (I love them!), and plan to only use the bands when I don't have access to free weights. I'm also modifying some exercises, adding some, cutting back on the Ab Ripper X routine and doing more yoga (Gaiam 5-Day Fit Yoga and Tony Horton One-On-One Yoga routines).
There is a P90X mantra of "Decide. Commit. Succeed." It's true.
You'll also hear:
"Just show up"
"Keep pushing play"
"Do your best. Forget the rest"
One suggestion related to Ab Ripper X -- Don't jump right in to 3X per week initially. IMHO, too much emphasis is given to an "eight-pack" and the complete "core" (lower back, glutes) is neglected in this routine.
If you have a weak or unbalanced core, you are setting yourself up for a back injury which will set you back and be discouraging.
During phase 1, do it on day 2 (Tues). You will get isometric core work in Yoga X two days later. In phase 2, do it 2X/week (Mon & Sat). Finally, in phase 3, do the recommended 3X/week (Mon, Wed, Fri).
If you absolutely want to do it as published, I recommend some substitutions for the "sit-up" type exercises (Cross-Leg Situps, V-up/Rollups, and Leg Climbs) if you start to have back issues.
I sub Quadraped Extensions for Cross-leg Situps (on all fours, alternate extending opposing arm/leg straight out).
Superman Extensions for the V-Up/Rollups.
Kneeling Vacuums for 1 leg of Leg Climbs (though I do like them), Elbow Planks for the other leg.
Stop using the word "try" and just do it.
I'm calling BS on this.
To the OP: I'm a fan of P90X but have not used it. It is my understanding there are lots of options depending on your level of beginning fitness.
Well, I can't think of any reason why I would need to be untruthful about it. FWIW, I ate tons of protein, added noticeable mass to my legs and chest and slimmed my gut significantly.
Maybe, I screwed up with my math somewhere. By all means, correct me if I'm wrong. Of course, my BF% measurements could be wrong too I suppose. I used 2 methods (handheld impedance and calipers), both showed consistent change, and were usually within + 1%. Honestly, I was a little surprised by the numbers too:
Starting weight = 178.5 @ 21.5%BF (38.3775# fat/140.1225 lean mass)
Ending weight = 183.0 @ 16.5%BF (30.195# fat/152.805 lean mass)
152.805 - 140.1225 = 12.6825 additional lean mass. Correct?:confused4:
Or put another way...total weight gain of 4.5#. Total fat loss of 8.1825#. That's a 12.6825 spread and since I had an overall weight gain, the fat weight had to be replaced by lean muscle correct? I don't think I grew any new bones or organs although my wife may disagree
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What does # represent? I thought it meant number? But that wouldn't fit what Charlie G is saying.
#=pound
The maximum amount of muscle one can add is 1 oz. / day which is about 2 pounds / month.
Bodybuilding.com - How Much Muscle Can You Gain? - Wannabebig.com
I don't know for sure why your numbers defy science, but I can think of some potential errors: maybe beginning weight and body fat were a little overestimated, maybe final weight and body fat was a little underestimated, giving an unrealistic muscle gain. I appreciate your candor.
The maximum amount of muscle one can add is 1 oz. / day which is about 2 pounds / month.
Bodybuilding.com - How Much Muscle Can You Gain? - Wannabebig.com
I don't know for sure why your numbers defy science, but I can think of some potential errors: maybe beginning weight and body fat were a little overestimated, maybe final weight and body fat was a little underestimated, giving an unrealistic muscle gain. I appreciate your candor.
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Great article!
You may be right.
Quite honestly, my 30/60/90 day pics don't really reflect what I would hope to see but definitely show steady improvement. I basically carry all my fat like a girdle between the bottom of my front ribs and my hip bones (classic spare-tire area).
I used the same scale (with fresh energizers), under the same conditions. It calculates body fat as well, but its numbers rose (or stayed near the same) the whole time, while the HH and calipers showed constant decreases. I disregarded the scale BF % because I thought there must be something wrong with it and there is a history of problems with that model Tanita. Could be the weight is inaccurate too, but was less just a couple lbs from the doctors office (clothed vs. birthday suit) that I made a couple visits to during.
For giggles I looked back at what I logged:
Day 1:
178.5#
25.6% (scale)
22.0% (HH)
21.5% (caliper - suprailiac only)
Day 30:
183.5#
25.2% (scale)
21.0% (HH)
21.4% (caliper - supra)
Day 60:
183.0#
24.8%
18.5% (HH)
18.0% (caliper - supra)
Day 90:
183.0#
25.2% (scale)
16.8% (HH)
16.5% (caliper - supra)
I used the caliper measurements because I read here they tend to be more accurate/consistent compared to impedance systems. Of course I know there can be placement errors of the calipers so I always took the average of 3 measurements. Maybe I shoulda used the highest measurement always?
I did a 9-point caliper measurement last night and came up with 11.3% BF. I definitely don't think I am anywhere near 10% (my actual goal). I think I am actually closer to the 17-18% range. On the 9-point my wife could not pinch anything on my subscap or bicep -- only the other 7 points were "measureable" -- and my calves and thighs barely so.
The biggest thing is she and a few friends have remarked about changes in the areas I mentioned above (legs, chest, gut).
Prior to starting the first round I was rehabbing a shoulder injury so was concentrating on CV stuff mostly. I dropped from 195# to 178.5#, over a period of about 15 weeks, doing just that plus restricting calories in the 1800-2100 range per day. I'm sure I lost muscle-mass during this time. Protein intake was approximately 0.8g/lb.
Starting the program, I kicked up to 2400 calories per day and was consuming about 240g protein per day (1.3g/lb). The rapid initial 30-day weight gain I attribute mostly to fluid retention.
Now you got me wonderin...
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For the OP, you referenced you can complete the minimums on the "fit test." I too, used that as my guide as to whether or not to start P90X. I was afraid I wasn't gonna be able to meet the minimums on everything. Over the 90 days though, I did make these positive changes:
Decreased RHR by 10% (59 to 53 bpm)
Increased pullups by 5 (7 to 12 reps) -- 71%
Increased vertical leap by 2" (15 to 17") -- 13%
Increased pushups by 15 reps (25 to 40) -- 60%
Increased toe touch by 4" (1.5 to 5.5") -- 267%
Increased wall squat by 33 seconds (1:12 to 1:45) -- 31%
Increased curls by 10 lbs (20 to 30) -- 50%
Increased in & outs by 45 reps (35 to 80) -- 128%
Improved heart rate recovery by 28% (59 to 76 bpm recovery)
Again, just do it! Even if you don't get shredded, you WILL get stronger and healthier.
Decreased RHR by 10% (59 to 53 bpm)
Increased pullups by 5 (7 to 12 reps) -- 71%
Increased vertical leap by 2" (15 to 17") -- 13%
Increased pushups by 15 reps (25 to 40) -- 60%
Increased toe touch by 4" (1.5 to 5.5") -- 267%
Increased wall squat by 33 seconds (1:12 to 1:45) -- 31%
Increased curls by 10 lbs (20 to 30) -- 50%
Increased in & outs by 45 reps (35 to 80) -- 128%
Improved heart rate recovery by 28% (59 to 76 bpm recovery)
Again, just do it! Even if you don't get shredded, you WILL get stronger and healthier.
Gr8 Post dude
I am meaning to start this, when my friend lets me see his DVD's! He did it for a week and it completely killed him, he said he had muscles he didn't know he had, hurting!
Check It Out First?
My 21 year old daughter started this program and told me that it is pretty intense but she loves the variety and recommended it highly to me. I am going to check out her DVD's before I invest in it myself because an injury took me out of the workout game for many months and I am basically restarting my fitness program from ground zero. If you know someone who has the system see if you can check theirs out before you invest in it and judge for yourself.
My 21 year old daughter started this program and told me that it is pretty intense but she loves the variety and recommended it highly to me. I am going to check out her DVD's before I invest in it myself because an injury took me out of the workout game for many months and I am basically restarting my fitness program from ground zero. If you know someone who has the system see if you can check theirs out before you invest in it and judge for yourself.