My thoughts on Over-training . . .

I am now on Day 67 of P90X.  It is a VERY intense program in it's own right.  However, in order to attempt to achieve extreme results there are times when more extreme measures are needed.  

But NOT right from the start.  

I just started what we call HIIT (High Intensity Interval Training) three times a week.   It is a cardio process of going easy for a couple minutes and then going as hard as you can for 30 to 90 seconds.  Then going easy for another 4 minutes, then hard for a minute, etc.   This process "can" burn up to 9x as much fat.  I am doing this in addition to my P90X workouts and I would suggest you reserve this type of activity until your past the 60 day mark or when you feel  you are becoming very fit.  

I have gotten a chance to know a lot of good people during this process, but some of them are simply over-training, and therefore not seeing great results.  Seems like a paradox doesn't it?  Well not really.  The human body knows how far it will go and if you push it too hard and do not get enough rest, it will hold onto the fat and burn the muscle you are trying to build.   Don't try and out think the program.  When you come to the 7th day and it calls for X Stretch or simply a day off of rest - just do that.  Take the day of rest.  Your body will need it.   No need to feel guilty on your day off or if you're just stretching.   Rest is very important to the whole process. 

P90X actually has a program called "Doubles" in which you do a cardio routine in the morning and the regular workout at night.  Again, I would not suggest this UNLESS you are already in great shape and are looking to see how far you can push yourself.  But, again this process of doing Doubles would also take the strictest of nutrition standards to make sure your body is getting everything it needs to perform correctly.  

First time through, just do the regular "Classic" program.  You'll see great results.  If you want to do some HIIT in the final 30 days, that is fine.  You'll be ready for it by then.   

If you are the least bit out of shape you can STILL do P90X, but don't kill yourself trying to get results too fast or it will lead to over-training and you'll burn yourself out.   Absolutely no problem easing into the program either.   Listen to what your body is telling you. 

To your health,

Chris

BY REQUEST - Exact P90X workout times!!!

Again, remember what I said.  There is warm up, stretching, cool down & stretching w/ every workout, so these times include all that.   However PLEASE do not ever skip the warm up or cool down - they are very important.   Anyway, by request, here are the exact times: 

Chest & Back   52:50

Plyometrics     58:36

Shoulders & Arms 59:53

Yoga X 1:32:24 

Legs & Back 58:56

Kenpo X 55:46

X Stretch 57:32

Core Synergistics 57:27

Chest/Shoulders/Tri's 55:44

Back & Biceps 51:36

Cardio X 43:18

Ab Ripper X 16:07

Now before you get worried about how LONG Yoga X is, it can be shortened.   I would prefer you do the entire workout.   But the middle is pretty much stretching, so if you must shorten it, then the stretching after the pose moves can be skipped.   Let me know if there are any questions about that.

To your health!

Chris

P90X - This week . . .

I am currently in week 10 of my 1st of what I hope is many rounds of P90X.   That is the great thing about it, in my opinion, in that it is NOT just a 90 day thing.   It can become a way of life and a program that you can continue to incorporate into your future health regimen.  

The past 9 weeks have flown by.  Don't get me wrong, there were times when it was hard and a few times where I didn't want to workout.  But most days I am full of energy and you get to a point where your body expects exercise.  That is a great point to get to. 

This week I've done Chest/Shoulder & Tri's, Ploymetrics, Back & Bicep & Yoga X.  Tomorrow I have Legs & Back and KenpoX on Saturday.    Today was a great Yoga X workout.  It has become my favorite workout.   It did not start out that way.   My body just didn't want to bend like a pretzel, but I have become much stronger, much more flexible and the workout becomes much more enjoyable. 

I am down a couple more pounds and am currently at 190.  That is 21 pounds in 9 1/2 weeks.   I suppose some people might say "that's it?".  Well, it is actually right where it should be.  It is only possible to lose 2 - 2 1/2 pounds of fat per week.   The people on Biggest Loser are not losing that much weight in fat.  They are losing some fat, some water and lots of protein out of their muscles.    Which is exactly why they look sort of "skinny-fat" if that makes sense.  

It has been a good week.  I feel good.  Probably not getting enough sleep, so I need to work on that.  Hope everyone out there is having a great week.

Chris

What we see in the mirror . . .

I have thought a lot about this recently, as I have now lost 21 pounds in 67 days on  P90X.  

Are we able to fool ourselves when we look in the mirror?  I was 50 pounds overweight for the past 10 years.  I would still like to get down in the 160's, but I'm pleased with my progress so far.

However, for the past 10 years I would look in the mirror and convince myself that what I saw wasn't too bad.  But let me assure you I'm not talking about accepting myself or feeling comfortable in my own skin type of thing here. 

I KNEW I was over what i should weigh and I have wanted to lose weight for a long time.   It's just that I would stand in front of the mirror and say "that doesn't look too bad".   Every once and a while I would catch a glimpse from the side and that is where reality would set in.  I was very round in the middle.  I have broad shoulders, which is why from the front it looked "ok" and everyone always said "you don't need to lose weight".  Well I did. 

Why do I bring this up?  Well, technically I am still 25 to 30 pounds over my ideal weight.  Things look a whole lot better in the mirror, but it still fools me, which is why I don't want to rely on what I see in the mirror.   I want to keep pushing forward with the program and for life in attaining that healthy weight.   So it is not just a question of "do I think I look good" but "do I feel good" as well. 

We all want to be pleased with what we see in the mirror.  We do.  I also want to make sure that I see health.   

Wishing you all a great week.

Chris

Correcting myself

I just wanted to add a quick post about the article I posted about "Gaining Muscle while losing Fat".   

While the article certainly says it CAN be done, I did not want to make it appear that it was common place or that P90X was the exact same thing.  If you read the article, it is clear that it is a VERY intense process and very strict.   I really only posted it because the topic came up in our Team Performance thread.

The key with P90X is muscle confusion.  You can certainly use the program to attain whatever your goal is.   Want to shred fat?  You can do that.  Want to increase your size?  You can do that too.  

But I want to agree with what someone told me - either way it is HARD work.  No magic pill or quick fix here and that is the way it should be.   Nothing worthwhile is easy.    I know that very well from years of trying the quick fixes, fads, pills, etc.  

The only thing that P90X promises and I'll promise the same thing - if  you follow the program and do the work - you will get results.    

To your health,

Chris

What the heck is Juice Plus+???

If you have noticed my links to the left there, you may have noticed one of the links is Juice Plus+.   What the heck is that you may ask?  

The quick answer is that it is 17 Fruits, Veggies & Grains picked at peak ripeness, juiced and dried at very low temps to maintain the nutrients and then the powder is put into capsule form.

It carries a nutrition label.   It is NOT a supplement.  It is food.  Whole food.   The water, sugar & salt are taken out during the drying process, but the nutrients remain intact.  Let's face it, we are not vitamin deficient - we ARE whole food deficient.    Juice Plus+ is also the most researched health/nutrition product on the market.   If you are interested in the studies that have been done on and with Juice Plus+, let me know. 

Do you get your 9-13 servings of raw Fruits & Veggies each day?  Heck, who does?  While Juice Plus+ does NOT replace eating fruits & vegetables (and I suggest you do so as much as possible) it IS the next best thing.  

To your health!

Chris

Can you Build Muscle & Lose Fat at the same time???

It does not seem possible does it?  But check out this interesting article and see what  you think:

Click here

I'll tell you what . . . after reading the article, I realized that the structure of P90x is VERY similar to what this program is talking about.   Not exact, but the same idea.

Kudos,

Chris