November 14, 2008

P90X Review

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.

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.

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.

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.

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.

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 mother of all P90X workouts..."
"Get sexy with it!"
"The world famous Karen pot stirrers."
"Bring it!"

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.

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:

Product		Brand		Price*
Power Tower		Body Vision PT600		$134.99
Free Weights		Bowflex SelectTech 552 Dumbbells		$349.00
Resistance Bands w/Door Anchor		Bodylastics Max Tension Systems		$55.95

*Prices at time of my purchase.

Optional equipment you may find useful with P90X:

Product		Brand		Price*
Yoga Mat		Wai Lana		$19.99
Yoga Block		Gaiam		$10.99
Heart Rate Monitor		Omron HR-100C		$32.49

*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.

Price of Your Gym		Months Until Break Even
$25 per month Gym		21.6 months
$50 per month Gym		10.8 months
$75 per month Gym		7.2 months
$100 per month Gym		5.4 months
$500 per month Trainer		1.1 months

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.

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.

Here are my before and after measurements:

Test		Before		After
Body Fat*		12.6%		6.3%
Weight		164 lbs.		156 lbs.
Waist		31"		30"
Resting Heart Rate		64 beats/min		50 beats/min
Pull Ups		10		18
Push Ups		41		52
Bicep Curls		18 @ 25 lbs.		31 @ 25 lbs.
# Abs		0		4 1/2

*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:

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.

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.

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!

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.

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.

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.

chin ups
flip grip pull-up
balance lunge
plyo push-ups
one arm push-ups
crescent pose
triangle pose
jump knee tuck

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November 4, 2008

Crazy About Eggs!

A clinical study on boiling and harvesting egg whites.

Many people describe eggs as a superfood - one of those naturally occuring foods with potentially great health benefits. For anyone looking to build lean muscle, eating egg whites is a must and the best source of protein outside of using supplement powders and formulas. Here's a great article written about the benefits of eating a whole egg versus just the whites. In brief summary, an egg white from a large egg contains about 3.5 grams of protein while being low calorie and low carb. It's the perfect combination for increasing protein in your diet while still targeting a caloric deficit.

But have you had trouble boiling that perfect egg with just the right color yolk? Or have you ever tried peeling a farm fresh egg and the whites stick to the shell, losing precious chunks of protein? I eat 6 egg whites a day, and here are tips I've learned by trial and error on how to maximize your egg white harvesting while being efficient with your time!

The Perfect (Boiled) Egg...

First off, a farm fresh egg should have a nice solid shell. If you notice that an eggshell feels thin just by touching it, then it's probably been sitting in storage just a little too long. You also want the brown ones, which generally haven't been artificially colored. I'm an organic shopper, too, and for me, eggs make the list of "foods worth spending on". In my opinion, chickens are nasty little critters and whatever you can do to clean up their act is all the better!

I used to follow the eight minute rule - cook eggs for eight minutes after the water comes to a boil. While some people still swear by the method, I find that the results are inconsistent. Even when the first egg turns out right, by the time I crack a couple and move on, half the batch may be over-cooked simply from sitting on the table too long. It was my sister-in-law who taught me another way to boil a perfect egg.

1.) Place your eggs into an adequately sized pot.
2.) Fill pot with cold water until the eggs are just covered.
3.) Place pot on stove and heat until the water comes to a boil (lid on).
4.) Once the water is boiling, turn off the heat immediately.
5.) Leave the pot sitting on the stove, covered, for another 10 minutes. *Certain pots may need more time because the heat dissipates faster.

This method may take an extra few minutes, but the results are far more consistent. Why not spend the time making a healthy smoothie while you wait!

Egg White Harvesting

Now, I've usually got better things to do, so I don't like waiting around for my eggs to cool completely. After the ten minute cooking time, uncover your pot. Spoon out the first egg and give it a quick rinse under cold water so you don't burn your fingers.

You want to make the first crack straight down on the narrower side of the egg. Use a table top or some other hard, flat surface. Then, add a few more cracks leading from this point upward. Next, hold the fatter end in one hand, and use your other hand to continue cracking the egg as you rotate it slowly. Make cracks with small squeezes and very slight torque. This loosens up the egg membrane from the narrow end first, preventing the loss of precious egg chunks when you peel.

Start peeling your egg from the fatter end. There's usually a small air bubble here that allows you to get past the shell and the thin membrane. If you did a good job cracking, you can even get the shell off in one piece!

Put your peeled egg aside and start on the rest. Don't remove the egg yolk until after you've finished the rest. This allows each egg some more time to cool. It makes it easier to separate yolks in one piece.

Eggs Tip for Taste

I'm pretty used to just eating plain egg whites, but you can add a little salt and pepper for taste. A tiny bit of tabasco or asian hot sauce also makes them pretty darn yummy!

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September 30, 2008

Eating Healthy in Asia

I'm very tempted to use the word impossible! I've embarked on a 3.5 week sojourn in China, Malaysia, and Hong Kong while in the midst of doing P90X's workout and nutrional regiment. In the interest of refraining from melodrama and staying somewhat objective, I will say that maintaining a strictly healthy diet is challenging instead of impossible. Certainly, accomplishing the task P90X style would have to be done by someone far more disciplined and Asia-street-smart than I.

I was initially forewarned that a diet in China would be largely vegetarian. I had traveled here before, so I wasn't really concerned about finding protein sources. Instead, the challenge became finding healthy sources of food. Maybe during a regular, less health-conscious month I would have welcomed the ghetto-fabulousness of local Chinese cuisine, especially in Shanghai - but good luck trying to get a Chinese restaurant to serve you stirfry made with 2 tablespoons of oil, minimal sugar, and low-fat sauce. I think one major item that dieting teaches a person is how little control you have over foods not prepared at home. The trust issues become far more apparent when you're in China.

To make things worse on following my nutrition plan, the Chinese milk scare happened while I was on the plane flying over. There goes one source of protein.

Then, I had to figure in my ingestion of atypical protein sources. This was unavoidable since on many occasions I found myself the guest of acquaintances in Asia, and it would be rude not to eat. Anthony Bourdain demonstrates his experience with the similar dishes. So what's the nutritional value and protein content of 3 oz. of cow stomach? Goose intestine? Fish stomach?

For those who are curious, the cow stomach (niu bai yue) in China is actually pretty tasty - mostly a texture food - and way better than the white stuff you can find at dim sum in the US.

It's funny feeling like a traitor to my ethnic roots as I lurk around fancy hotels and ex-pat hot spots for any traces of western food. At the end of the day, I had to weigh going hungry versus eating off-plan foods, especially as my stockpile of recovery drink and protein bars has been steadily dwindling. Because of the amount of exercise I'm doing everyday, starvation isn't really an option. Therefore, I've been doing my best to, 1.) get enough calories in my diet per day, 2.) try and balance out the food groups as close to the nutrition plan as possible, and 3.) not worry as much about sauces and oils that I can't do anything about.

I can only hope that it will be enough to get on track again for my last month of P90X in the US.

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September 13, 2008

Eating Right on International Business Class?

I'm crossing the pacific, headed out on my 3-week P90X "China edition" journey, seated comfortably in Northwest's Worldwide Business Class section. That's right - I'm one of "those" people on today's flight. Now that I'm here, though, I've definitely discovered my initial eating challenge for the trip. Question: How do you eat healthy when when you have flight attendants at your beck and call, ready and willing to stuff your face with whatever your heart desires that their in-flight galley stocks?

Let's take a look at the menu shall we:

My banter with the stewardess,

Me: "Can I get the salad without corn?" (I'm not sure if I can trust corn yet.)

Stewardess: "No, sorry. The salads are already mixed." (in a cute japanese accent.)

Me: "Oh, ok. No problem, that's fine. Hold the dressing, please. Got another question, do you have whole wheat bread?"

Stewardess: "No, sorry. Only herb parmesan and honey rolls."

Me: "Oh, ok. I'll pass on the bread then. I'll take the cod for my main course. Thanks."

As the Stewardess carts away, I'm driven by a momentary compulsion to call her back, order everything on the menu, and prance through the economy cabin, doling out goodies like Robin Hood... but I didn't.

I ended up eating a few nuts, a carefully picked over (sans-corn) dressing-less salad of romaine and tomatoes, a modest filet of cod, and about six grapes plus two apple slices from the fruit dessert. For the cod, I scraped off the crust, cause it looked a little too creamy in a Philly cream cheese kind of way. And I didn't eat the rice, because it was definitely just white rice - not a blend. As a consolation prize, I treated myself to one glass of red wine, which has arguable health benefits... right? The rest of the time I enjoyed a limitless supply of hot and cold water.

Not to worry, though. For my meal pre-cursor, I snacked down a trusty protein bar. Next, I'm already thinking about the grilled chicken breast that I have stuffed in a plastic baggy with my carry-on.

I just LOVE flying in business class P90X style.

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August 31, 2008

My P90X Nutritional Departures

I took some liberties when it came to figuring how best to follow the P90X nutrition plan. I'm, so far, a big fan of P90X and all Tony Horton has to offer, and I don't mind Beachbody creating added value with it's line of supplements, but that doesn't mean I've decided to follow every detail.

At first, I was a little unsure about my nutritional decisions, but then I decided that ultimately, the health plan I use for myself has to be both appropriate for achieving goals and realistic in terms of what I can stick to during the 90 days and beyond.

Nutrition Plan

In the P90X Nutrition Guide, the designers offer three basic plans you can follow for eating right and maximizing results. These options are The Portion Approach, The Meal Plan Approach, and The Quick Option Approach.

The Quick Option is basically a last resort approach for when you have to eat out. P90X seems to be a fan of Subway, which is not really my thing. In any case, it's not the best option and you're likely to get completely sick of the food if you eat it for 90 days.

The Meal Plan Approach is the "no-brainer" option, but it's also very rigid. Every daily eating schedule and recipe is given to you on a silver platter. If you follow this, you know for certain that you won't be making any mistakes in your eating habits. That's not a bad thing at all. However, I don't think I'm disciplined enough to do everything exactly, plus I'd like to have some more ethnic options in my diet.

My choice is the more flexible Portion Approach. P90X says how many portions of various food groups I should have in my diet per day, and they give examples. So, for instance, in the first phase of the program I can have X amount of proteins, and Y amount of carbs, and Z amount of vegetables, etc. Not only do I get to make my own choices, but I actually think I can make some aspects even healthier than the packaged meal plan.

Nutritional Supplements

While I'm a little wary about my meal plan choice, I feel completely comfortable not using P90X-brand supplements. Based on what I've learned, using supplements requires getting them from a trusted source. It's not that I don't think Beachbody is a trustworthy company, but I already get supplements from a company called Melaleuca with whom I've had a long-trusted relationship. They also specifically focus on natural wellness products, whereas I trust Beach Body for their exercise programs more than anything else.

I've looked at the ingredients in both versions of recovery drinks, protein bars, and vitamin supplements. Here, you can compare the multi-vitamin breakdown:

P90X® Peak Health by Beachbody
(Taken 6 in the morning, or 3 and 3 with separate meals)

Daily For Life Vitamins by Melaleuca
(Taken as individual packets separated by AM and PM, portioned for more intake during the day and less while you sleep.)

Aside from general differences in amounts, there are two significant differences in these vitamins. First, only 50% of the Vitamin A in the P90X supplements come from beta-carotene; excessive non-beta-carotene Vitamin A has been known to have side effects. Also, Melaleuca's vitamins use Oligofructose Complex for the delivery of its nutrients. This is a recent innovation and discovery that increases absorption. Studies show that it is far superior to other vitamin/mineral delivery systems, and it is the only product on the market currently using this complex.

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About Me

I'm an entrepreneur who's steadily become interested in health, nutrition, and fitness over the last couple years. With this blog I'm hoping to keep motivated to get ripped and beyond!

You can email me:
rippedmail (at) robgetsripped.com

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