November 14, 2008P90X Review (59 Comments)
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P90X Plus - After P90X
The P90X Workout Program
P90x is based on the idea of "muscle confusion". For people who know a little about working out, that basically translates to high-intense cross training or circuit training. Tony Horton, the P90X trainer, has put together a program that works different muscle groups everyday in a combination that ensures your body development never plateaus. One day of the week you may be working your biceps, another day you'll be thrashing your legs, and the next day you'll find yourself doing yoga poses - then, the program changes again every 30 days. In practice, that means constant, non-stop improvement. The P90X Nutrition Plan
I was surprised to find that the P90X nutrition plan was fairly reasonable over all. After doing some simple calculations (upon reading the manual), I found I could eat about 2400 to 2600 calories per day. Volume-wise, that's not too shabby for a normal guy. You have your choice of doing a precisely scheduled day-to-day meal plan, or else a more flexible option based on food group portions. For details on what I did exactly, check out this other blog post I wrote. The first month was the hardest because it was predominantly low-carb at the equivalent of 2 slices of whole wheat bread per day. It gets easier from there on. I had some trepidation interpreting their diet plan at first. As someone who's never dieted before, certain advice in the manual seemed grey. For example, the meal plan is clearly laid out, but then you'll read things in there like "listen to your body". That's sort of ambiguous isn't it? And even though you do become incredibly aware of how your food choices affect performance, it's hard not to question if you've made a wrong choice - adding more carbs sooner than scheduled for more energy, for instance. The Tony Horton - Face of P90X
As an instructor, he's a phenomenal motivator and does an adequate job explaining key points for each exercise. You can pick up some good advice on how not to injure yourself if you pay attention. Most of your learning technique-wise, however, is done visually. Tony jumps from one exercise to the next rather quickly. That's appropriate, I think, for being an "extreme" program, but it means beginners and less coordinated types should freely use the pause and replay buttons to make sure they're on point. After 90 days, you'll learn many of Tony's favorite phrases, too, like:
"Do your best and forget the rest!" The Un-mysterious Abs
What I like most about P90X is that it demystifies the "how to's" of obtaining lean muscle definition in your body. And yes, that includes a 6-pack for many people. Although muscle confusion is a fairly basic principle in the dogma of building efficient workout routines, the full road map is right here in 12 workout dvd's and 90 days of commitment. You're told exactly what to do every single day - and guess what? It works! I saw changes in my definition and strength within the first two weeks, and I continued to improve in those and other areas (like endurance and flexibility) over the entire 3 month period. If you've ever wondered whether you have 6-pack potential, then this is a pretty darn reliable road map to finding out. The Costs & Commitment
P90X costs $119.85 for the package plus a $19.95 shipping and handling fee. You also have to factor equipment costs. While P90X is toted as an out-of-home workout program, you need more than just the basic sweatband and towel. Theoretically, you could do everything with simply a set of resistance bands. However, you'll get a far better result by incorporating free weights and a pull-up bar. There are a number of exercises that work superbly with resistance bands, but you'll find yourself frustrated being unable to record how much weight you're actually pulling. Even if you've never done a pull-up in your life, at some point in the 90 days, I expect you'll be wanting to transition to a bar. I spent about $500 total on my essential fitness gear as follows:
*Prices at time of my purchase. Optional equipment you may find useful with P90X:
*Prices at the time of this review. $500 may seem like a lot, but it ended up being worth every penny. I went with a power tower versus a doorframe pull-up bar for stability, and because I was worried about damaging the house. Having adjustable weights is a huge space saver. And I included a set of resistance bands in order to finish off pull-up sets with more reps, and for variety on certain other exercises (great for tri-cep and shoulder workouts!). For numbers geeks, this chart I made shows how many months you have to use your new fangled equipment instead of the gym before you "break even". It's based on an exact equipment cost of $539.94.
So, I need to use my P90X setup about 6 months in order for it to be cheaper than the $90 per month gym membership I gave up. That's just the numbers, though. For most people, the inherent fitness value of P90X is pretty close to having your own personal trainer. Based on reading other reviews, my equipment costs are also on the higher range. Time is as much a cost as money. If you're pumped for P90X, be prepared to spend up to an hour and a half on certain days in front of the TV. That includes general set-up time, and also days when you're adding in the abs workout. The first week of the first two months usually ends up increasing workout time because you're busy pausing the dvd player in order to learn a new move, or to catch your breath. The Benefits
As was advertised, I am truly in the best shape of my life now. I'm stronger in measurable amounts, and I have more endurance in ways that I can feel anytime I'm active (running, hiking, biking, etc.). I could also probably squeeze into a super hero outfit without looking too much like a fat spiderman. I began P90X as someone who'd been working out regularly (3-5 times per week) for the previous 2 years. At the gym, I would mostly work my upper body with free weights and run on the treadmill for cardio. It was a workout pattern that steadily slimmed me down a couple pant sizes. I wasn't someone you would consider super athletic, and I've never had a toned body before, so I'm pretty amazed by where P90X has boosted me. If you check out my results in the next section, you can get the numbers and visuals. Some of the unexpected benefits were: 1.) Learning how to get a great workout outside of the gym.2.) Pushing my body to limits I didn't realize were possible. 3.) Motivating friends and family to get healthy, too. 4.) Seeing first hand what it means to eat hardcore healthy. 5.) Enjoying yoga. My P90X Results
Here are my before and after measurements:
*My body fat was measured twice each time with the exact same machine. I took the lower "before" and the higher "after" numbers to get the most conservative difference. And in case you missed the photos:
My P90X Recommendations
Is P90X for women? YES! There are many women who complete P90X successfully with fantastic results. Many women express worry about "getting bulky", but the fact is P90X is more about becoming lean and toned. As long as you follow Tony's rules about number of reps for lean muscle (12-15), then you'll be fine. I hate to sound too judgemental, but if people are honest, about 90% of the time saying, "I'm afraid of getting bulky" is an excuse for not doing the work. Resistance training is proven to improve weight loss. And in any case, you generally have to reach a certain point in your overall fitness level before even worrying about looking like the Incredible Hulk. Even beyond P90X, it's a lot harder to gain mass than you might think! If you're still fearful of all the weight training, P90X gives you the option for doing a "lean" program, which adds more cardio to the system. When are you ready for P90X? There are a few ways to know you're ready for P90X. At the top of this list is dedicating yourself. You've got to have it straight in your head that you're 100% committed to completing every workout, every day, no matter how tired you are. P90X is the real deal. It's hard work that takes concentration and focus, so make sure your head is in the game! While there is a basic fit test you should pass before starting P90X, most people can't go straight from zero to hero overnight. If you don't exercise regularly, then I recommend first getting into a basic exercise routine. By going to the gym 3-4 times a week, you'll get into the habit of working out. Better yet, try a less extreme program first to create those habits and so you're already physically fit at the beginning of P90X. Will you get injured doing P90X? Injury is always a possibility when you're pushing your body's limits. P90X reduces the chances of injury through long warm ups, stretching, and showing proper technique. You can prevent injuries by paying attention and taking the time to hit the pause button if you can't keep up. Pay special attention to moves that cause neck strain, and leg exercises that can damage your knees if you use the wrong form. I think everyone should use the first week of P90X as a learning week. Be heavy on the pause and rewind buttons so you can wrap your head around everything. I also recommend supplements (vitamins and recovery protein drinks) so your body recovers faster. Supplements and good nutritional food choices also help increase energy during your workouts. The less tired you are, the less likely you're going to hurt yourself! How do you stay on track? Plan ahead! You might consider starting the nutrition plan or at least stockpiling your kitchen one to two weeks before starting P90X. Make sure to schedule time for your workouts around your career and any random events. If you know you'll be traveling, then think ahead and figure out where you can find a gym, bringing equipment, supplements, and your computer along for the trip. I checked out the online support network, and it's actually filled with highly enthusiastic P90X grads. If you have any questions or just want to chat with like-minded folk, it's a great place to get connected. At first I didn't write anything down, but finally got on the horse in my second week. I found that it was a huge boost of confidence when I could track my weekly base-line and measure improvements when they happened. Finally, tune out the Debbie downer's of the world. There will be friends who cheer you on, and then other skeptical folks who think your somehow harming yourself or trying to achieve the impossible. Just don't listen! This program works. Do you really need to do the pre-test? I only recorded less than half the pre-test measurements, because I was lazy. I must admit that I wish I'd gotten all my numbers. Items such as your active heart rate and body measurements can be great indicators of health improvement and total body conditioning. It may seem silly to figure out how much higher you can jump after 90 days, but you will be very curious by the end, especially after you've done all the hard work. Can I bulk up or gain muscle mass with P90X? According to many reviews, P90X is not for bulking up, and that's probably true if you take the program as written. However, it is possible to gain muscle mass using the P90X system. The key is in altering the nutrition plan. The fact is, you're not getting enough protein or calories in your diet by following the P90X nutrition plan if your goal is to build lots more muscle. People have had success, though, by adding additional calories in the form of protein supplements. This is really for more serious body builders, but a typical schedule for adding bulk is to do 180 days of P90X. The first 90 days utilizes a muscle gaining diet, and then the second 90 days trims down any extra fat by following the plan exactly as written. My Favorite Exercises from P90X
chin ups 
59 Comments06/29/09 Hey Dave, Sorry for the late reply! You should really leave your self 1 hour 20 minutes to 1.5 hours a day to complete the workouts. That's because 3/6 days you have to add Ab Ripper to the program, and 1/6 days is Yoga which is a longer routine. For travel, either plan ahead and bring your laptop with an extension cord or charged battery to the gym, or take a set of resistance bands plus door hook with you. There are other ways to modify based on schedule if necessary, Send me an email if you want other options. You should be able to figure it out though after a couple weeks. 06/22/09 06/17/09 Hey cris, I still like having dumbells over band, but I liked having both options, especially to finish off pullup sets at home with less tension (on the bands). Bands are pretty cheap, too. As far as what weights are appropriate for you, it's pretty hard to say without knowing your abilities. Do you have time to stop by a gym and test? You can do a free trial, I'm sure if you don't have membership. For me, as an example, I would have gotten 10, 20, 30, or 15, 25, 35 starting out. 20-30 would have been good for bicep/tricep/shoulder. 10 pound would be good for some shoulder and tricep stuff, like weighted arm circles. 30 or even 35 lbs. would have been too light for some back exercises, like lawn mowers, but I would just increase reps. Plus, the pullups do quite a bit for your back anyhow. Hope that helps! Good luck! Give me an update as you get going. Rob 06/15/09 05/26/09 05/26/09 05/14/09 04/22/09 Hey again Tanner, Overstock has some cheap deals on basic dumbbells sometimes - in fact, at one point they were selling the selecttech for like $100. If you really want to go on the hunt, people are always getting rid of those dumbbells they never used at garage sales. Craigslist is hit or miss - people don't seem to list much gym equipment from what I saw when last I checked. Wish I could be more help, but that's about all I've looked into! 04/20/09 04/20/09 04/19/09 04/11/09 Hiya Katy, Thanks for the visit! Actually, since finishing my first round of P90X, I've had occasion to figure out some cheaper equipment alternatives through coaching my friends. The cheapest thing to do is go with resistance bands. As long as you have a door hook, you can do everything required by P90X. There are many sets much less expensive than my Bodylastics, too. Most people like some form of dumbbell, too. What's been working for several of my female friends is starting with three sets of weights - a light, medium, and heavy size. You can always buy heavier as you go, should you feel inclined. I personally like dumbbells for bicep curls, leg exercises, and some shoulders, and resistance bands are great for tricep and shoulders as well. If you check around for deals, or even buy some used equipment, you can definitely get it all for $100 or less. 04/11/09 Stephanie, P90X will be great for toning and leaning, with or without the pull ups. If you do skip some of the exercises, just make sure you're paying special attention to the nutrition plan - it'll have much more of an impact. Between that and Ab Ripper, you'll definitely get definition in your stomach. 04/11/09 04/11/09 04/10/09 Hmm... that's an interesting question, Stephanie. What are your concerns with the pullups? Bulkiness? And what are your overall goals with P90X? This is a full body program, so I wouldn't recommend skipping back exercises entirely. I think it's important that you get some physical improvement in every area as your body adjusts to sometimes big physique changes. If it's the full-on pullup you'd like to avoid, I would suggest simply lightening the load by using resistance bands and a door hook. That way, you can still go through the motions and do at least some toning in your back, and you'll still be able to follow along with the DVD's. There are also some different back exercises you can do with dumbbells. Use lighter weights for those, too. I've been checking out Chalean Extreme with my sister-in-law as well, and Chalene Johnson does her entire program without any pullups. If you pick up a copy, you could incorporate some of her back exercises. She does basic back flies and rows that target your mid and lower back rather than up near the shoulders. You could also substitute with some isometric core exercises to mix it up. I'd start with the resistance bands first, though, and see how you like it. 04/10/09 04/08/09 Hi John, Fundamentally, the more calories you burn versus take into you body, the more weight you'll lose, but chances are you won't need to run so much if you're doing P90X. It's a very intense program, and you don't want to run your body into the ground. As far as carb restriction, I'm not a fan of dropping all carbs from your diet. I think it's a temporary solution, and your body needs fuel to function - especially with p90x. The p90x nutrition plan is a good tool to learn the fundamentals of eating healthy and giving your body what it needs to reach your fitness goals. 04/06/09 03/29/09 Hi Jade, Thanks for the post. My opinion is that bands afford just as much resistance as free weights. I still enjoy the feel of weights more than bands, but that doesn't mean resistance bands aren't just as effective. To keep track of your resistance, you can use a marker to figure out how much resistance you've been using and move up from there. To be clear, I do not think bands with a door hook are better than a pullup bar, though. As far as space is concerned, if you have enough room to do a pushup, you have enough room to do the workouts. I took P90X on the road during month 2 and had to make do in some tight living spaces. You may have to modify some exercises (take one lunge and then turn around instead of two), but you can do so with the same intensity as otherwise. You will need some sort of doorframe to use your pullup bar. Also, Jade, if you're on a college campus and cramped in your dorm room, why not use the gym facilities? I'm assuming it's free anyways. Just bring a laptop with you - no need to feel self conscious. There's the added benefit that you'll probably get other folks interested in the program, and you may find yourself with new workout buddies to keep you motivated! 03/29/09 03/24/09 03/23/09 Hey Kevin, Your dad is probably worried that P90X is overboard because of its intensity. I got a similar reaction from family and friends when I started. Without knowing your current health and fitness level, its hard to say exactly what you should or shouldn't do. However, if you expect the program to do what's advertised, then you do need to follow what's written (all 6 workouts per week plus the nutrition plan). Of course, don't ignore your body when it says you're doing too much - you don't want to get injured. If you have to pull back, I think it's better to reduce the intensity of each workout by modifying exercises rather than skipping days. What part of the nutrition plan is confusing? Maybe I can help clear it up. 03/22/09 03/16/09 I need to catch up on my responses! Sorry, folks - just got back from death valley - no internet. John - yes, definitely an ultra jerk on that forum, but I guess there are lots of those on the internet wherever you go. Larisa - thanks for the visit. I think I've gotta try super hard to stay on a strict diet. I saw my mom this weekend and she said my face looked chubbier! Thanks, mom. I know it's not the workouts, so it must be the food... sadness. And Chuck - the workouts are 6 days a week with an optional stretch day on the 7th. I saw results in the first week - no joke. You should definitely notice something in by the 2-3 week range. 03/16/09 03/13/09 03/13/09 03/08/09 Hey again Steve. That's great that things are going well, and it sounds like you're almost halfway through. Most of my friends who started after me are on around the same time frame, and they all have positive things to report. Anyhow, keep up the good work! Thanks for the update. 03/07/09 02/28/09 02/23/09 Thanks for the post. If you're looking to save space, which most people are, I personally think the SelectTech Dumbbells are the best option available on the market. Most people can't fit an entire rack of weights at home. Yes, they can be a little awkward on some exercises because of their size, but it's only one or two, and that can arguable be a good thing (more challenge). Since completing P90X, I've done a bunch of things. I think the program has really empowered me to have a very flexible workout routine. You learn a lot from just those 90 days. I started out by repeating the program minus the strict diet. Then, I purchased P90X Plus to add variety, and now I've been doing ChaLean Extreme with my sister in law. I've also experimented with CrossFit, and I've brought back some running into my schedule. I think part of maintaining your fitness level is keeping it fun, so I've been enjoying experimenting and also working out with friends and helping them reach their goals. When I workout with friends, I incorporate some P90X stuff, and I also continue to learn new things online and from other people. 02/22/09 02/17/09 02/15/09 02/15/09 02/01/09 Hi Mike, It depends what you mean by "some" muscle mass. Following P90X exactly as written will give you a certain amount of new muscle, and it will also shed a lot of fat. People who wish to gain a significant amount of new muscle weight with P90X tend to do it by altering the nutrition plan - basically adding additional protein sources. One interesting fact I've learned is that optimal muscle gain occurs while above 10% body fat for men. So if you really want to bulk up, you may want to take advantage of your current body fat percentage and focus more on the muscle building aspect. If your goal is to be more moderate in terms of muscle gain, and to get more cut overall, then P90X is perfect just as it is. So you know, P90X definitely kept me interested the full 90 days. There was enough variety, challenge, and improvement to keep me from getting bored. 02/01/09 01/29/09 01/17/09 The fundamentals for the P90X nutrition plan (as with most nutrition plans) is a clean diet with whole grains, low sugar, low fat. I did the portion approach, but a typical planned meal assigned by P90X would be: Breakfast: 1 cup Oatmeal, 8 oz. Skim Milk, 1 tbsp Protein Powder, 1/2 oz. Raisins. Snack: 1 Protein Bar, 1 Recovery Drink Lunch: 1 Shrimp Pasta Pomodoro Snack: 1 oz Low-fat Cheese, 6 Crackers Dinner: 9 oz Extra Lean Burger Patty, 3 oz. Low -fat Melted Cheese, 1 Baked Potato, 3 cups Salad greens w/cucumber & tomatoes, 3 tbsp Any Salad Dressing, 1/2 cup Fresh Berries Hopefully that gives you an idea. It's based on the 1st month (low carb, high protein) at my weight range. The plan will be adjusted slightly month to month, and based on your weight. Recipes are included with the guide. Important to note that balance of food types and health factor is key, while it doesn't really cut calories. I was still taking 2600 calories per day. 01/16/09 01/16/09 01/01/09 01/01/09 12/31/08 12/31/08 Hi Heather, If the question is "Can it be done?" then the answer is yes. There are people who, with dedication and a don't give up attitude, jump right into P90X without having worked out regularly before. The good side if you accomplish this is that you'll likely see fantastic results because you're going from 0 to 100 for 90 days. The downside is it's much more challenging and you'll probably have to modify many of the exercises starting out. My personal recommendation is to do something else first. Its not so much to "lose weight" but to be realistic about changing habits. Most people need some time to get in the right mindset. Plus, you can make some great strength gains in just a few weeks - improvements that will allow you to take greater advantage of what P90X has to offer. What I suggest to my friends who are looking to get into shape is you should be thinking long term. If you honestly haven't exercised in a while, then why not build up to P90X? It will make your fitness journey more interesting, because there are exercises/programs you can do now that might not seem as beneficial or fun after P90X. I know a lot of people who've started with Power 90 and then moved to P90X. Or, you can just start hitting the gym 4-5 times per week. I'd recommend at least taking 4-6 weeks to prep new habits. Exercise regularly, eat healthier, and even start taking vitamin supplements. For most people, a couple weeks will have already passed by the time you get P90X in the mail and buy equipment. You'll be more likely to 1.) succeed with P90X, and 2.) continue to stay healthy after P90X. At the end of the day, though, you're the only one who can really judge what you're mentally capable of, but I'd say this is the more "tried and true" path. 12/30/08 12/30/08 Ken, What weight range are your dumbells/plates? P90X recommends 5 lbs. to 70 lbs. although I was perfectly happy with a max of 52.5 lbs. The fact that you use interchangeable plates is OK. You may take a little longer to transition between exercises, but just hit the pause real quick and you'll be fine. It won't affect your results as long as you choose an appropriate weight, and you don't sit around too long so your body cools down. A lot of people don't like using bands because they think they can't get as good a workout, or they just don't like the feel. Truthfully, I felt the same way and said something similar in my review. However, recently I've had more time to use bands, and you know what? They can definitely work just as well as free weights! The key is to add isometric holds (keeping tension for an extra couple seconds during reps). Also, it's important to mark your bands with a marker so you know what tension you were at last time and how to pick something more difficult. The only exercise that I think truly can't be replaced by bands for equal results is pull-ups. Definitely get that pull-up bar. 12/28/08 12/19/08 12/17/08 Hi A-ner: It's certainly best not to skip workouts if you want to achieve the advertised results in 90 days. Just a couple days won't kill your results, though, and yes, you can start where you left off. One thing to keep in mind is that the end goal is not just getting those transformative results, but also acquiring a fitness lifestyle that can be maintained in the long run. You'll see improvements as long as you're generally consistent with the plan. You can also play around with the timing. So, let's say you travel for 2 days, no workouts, and you feel good about starting where you left off - might not even be a bad thing to give your muscles a little more recovery time. On the other hand, if you're skipping two days every other day, or every few days, that could take you way off course. To compensate from an extended period of missed workouts, you'll then have to think about repeating a week, or a month, or even starting from scratch if you're THAT behind. Keep in mind, most workout programs that bring results need 5-6 days of exercise per week. It's not an exact science so there's flexibility, but you don't want to fall off the horse either. It's a judgement call on how your body feels, but as long as you stay as dedicated as you can, and as consistent as possible, you will eventually get that P90X body. So what if it takes 100+ days instead of 90 because you had a bad couple weeks? That's what I think. 12/17/08 12/17/08 To Chris #2: I'm not ashamed to say it'd be nice to get some kind of kickback for this review! =P But until that unlikely day, I'm just happy getting some good information out there. 12/17/08 Thanks for the support! It's nice to put something together that people find useful. Funny you asked about the SelectTech Dumbells. I was just thinking it's about time I reviewed them. I would highly recommend getting SOME sort of dumbell setup instead of just resistance bands. The primary reason for the SelectTech and other adjustable weights is saving space. When I was researching free weights, most people used either SelectTech or else PowerBlock systems. The PowerBlock were cheaper, but they don't look like traditional dumbells. SelectTech seems to also win out on how fast you can switch weights, which is important if you want to keep up with the P90X pace. I liked the SelectTech. I think they were worth it. There are a couple exercises, like Cohen Curls where they get awkward because the width doesn't allow you to bring your hands close enough together. Other than that, they were worth the money. It looks like Bowflex has been raising prices, probably because they've become very popular with reviews like this and cross-marketing with P90X+. At one point, I know someone who found them on sale for $100 on overstock, but now they're over $400. At that price, you should definitely be able to find some sort of coupon online that will help a little. Honestly, if I had a dedicated home gym room, I would get a full dumbell rack for a more solid feel and varying sized weights. Plus it would cost the same or less than SelectTech. But they were perfect based on my space constraints and for ease of use. I'll put together a full review soon and link it here, too. 12/17/08 12/16/08 12/15/08 12/15/08 11/14/08 |
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P90X is a 90-day "do it from home" fitness program whose purpose is to get regular people in the best shape of their lives. You would have remembered seeing the infomercial, because it totes some of the most amazing before and after pictures of any exercise package currently advertised on TV. Generally, the workouts are not really marketed to the traditional couch potato, but instead aim at everyday folks who might already be in average to above average shape. This is what might be considered the ultimate fitness pick-me-up for people who've found their existing workouts are lackluster and boring.
This was a first for me. I'd never in my life tried to follow a diet. Like many people, the idea of "dieting" that sucks all the life and joy out of eating never appealed to me, so I expected this to be a challenge. On the other hand, I figured I wouldn't be entirely miserable as long as I knew it would end after 90 days.
Tony Horton is an entertaining coach and teacher. You really do get jazzed by his enthusiasm, practical advice, and generally whimsical, talkative nature. He's been responsible for many leading Beachbody programs, such as Power 90 (the precursor to P90X) and the new 10-Minute Trainer series.
