Big Body Building Tips

P90X has 12 workout DVDs but it doesn’t end right there. It’s more than an exercise program. Many of us like to call it P Life Extreme. It’s a program with diet and exercise combined in a way that is designed to get you 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 all about eating the correct amount of calories, protein and carbohydrates. You will use less salt and sugars. It is a big change for most 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.

You have 1 hour after you work out to replenish your body with the proper nutrients and vitamins to keep your energy up and keep your body form crashing. P90X uses a supplement called the recovery drink.

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 (The Fat Shredder) is a high-protien diet designed to build muscle and shred fat.

Phase one consists of 50% Protein, 30% Carbohydrates and 20% Fat.

The second phase is called the Energy Booster Phase and is a mix of carbohydrates and protein with a lower amount of fat so that you will have more energy. In this phase you will need to push hard.

In Phase two you will have 40% Protein, 40% Carbohydrates and 20% Fat.

The third phase called Endurance Maximizer is an athletic diet consisting of complex carbohydrates, lean proteins and lower fat. You will use this combination to get the most out of your final 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:

Day One – Chest & Back, Ab-Ripper X

This day uses a combination of push-ups, pull-ups and exercises that can be done with dumbbells or the bands. You may wish to mix it up.

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 is Yoga X. When you watch this the first time they make it look so easy. I said, “Oh I can do that.” Wrong!! This is still the hardest of the twelve in my opinion, followed by Ab-Ripper X. It starts with moving positions and then goes to balance and finishes with stretching. Why is it hard? Because it takes muscular stamina, you have to hold the weight of your body for extended periods of time. Think of doing a push-up but not moving just in the upper position a minute or longer and doing it over and over.

Very Hard!

Day Five – Legs & Back, Ab-Ripper X. This is squats, lunges, calf raises and a combination of pull-ups.

Day 6 – Kempo X. This is a form of Karate and uses blocks, punches, and kicks. It moves fast and the routine is over in no time at all. You will use a heart rate monitor for this workout.

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.

You will find that the sequential phases will mix up the exercises. This will cause the muscle confusion I talked about earlier.

P90X is extreme! You will always be sore but it’s not an unbearable sore. In 90 days you will be surprised at the changes.

This is extreme but don’t let it scare you. If you can’t pass the fit test don’t worry. I did it anyway. I just followed what Tony said’ “Do your best and forget the rest”. When you complete the first 90 days you can always come back and do it all over again.

Glen Barnhardt (AskCoachGlen) is an Independent Team Beach Body Coach. Why not read more about P90X, Beach Body Products and his journey with P90X including before and after pictures on his personal blog at http://www.AskCoachGlen.com

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