January 12, 2009P90X Plus - After P90X
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P90X Review and Results The P90X Plus Package If you've only just seen the P90X infomercial, then you probably have yet to hear about P90X Plus. As you start looking into P90X online, however, you're bound to find mention of its sequel. Ok, truthfully its not really a sequel like "The Empire Strikes Back" is to "Star Wars". The ex-gamer in me thinks of P90X Plus more as an expansion pack. In the computer gaming world, you buy the expansion pack in order to have access to new skills, new areas in the game, and new equipment. In the same way, P90X Plus offers 5 new DVD workouts that you can use in combination with the original P90X system. It's important to note that P90X Plus is not a standalone system. The workouts are supplementary material that offers variety beyond that of P90X. It does not come with a Nutrition Guide or really much of a Fitness Guide. In the case of P90X Plus, the "fitness guide" is a small marketing pamphlet with a few tips and descriptions on how to schedule your DVDs over another 90-day time period. Like P90X, there's the option to do a Classic, Lean, or Doubles program with the P90X Plus DVDs mixed together with some of your old favorites. The P90X Plus Workout Differences 
The first difference you may read about even before trying the DVDs is that the P90X plus workouts are shorter than P90X, closer to 45 minutes instead of an hour or more (except for Abs/Core Plus which is 20 minutes like Ab Ripper X). Before you feel too cheated out of those 15 extra minutes, you might as well jump in and see what it's all about. You'll find that those 45 minutes are spent with less rest time, and more constant movement. My sense is that P90X Plus, for the most part, de-emphasizes the whole 8-10 reps for bulk rule re-iterated many times by Tony in P90X. The new workouts are generally timed instead of having you count reps and you're expected to continue exercising throughout the alotted time period. That means most people will have to use slightly lighter weights to get them through an entire 1-minute interval, for example. Doing so definitely pushes you more towards the lean and toned side of the spectrum than previous, but it also keeps you more intense and sweaty overall. It kind of reminds me of CrossFit philosophy. I'd say about 85% of P90X Plus is actually new material. You'll be familiar with many of the basic movements from completing P90X. Even though you'll recognize some things, however, that remaining 15% isn't an exact match either. The true genius behind the new exercises is that they're more complex, requiring either a combination of motions that exercise more than one body part, or else increasing your range of motion beyond what you've seen in P90X. The Tony Horton Returns 
Tony Horton reappears in similar fashion to P90X, though I'll admit he looks a little more slim and trim this time around. Jovial as always and ready to "ham it up" some more, he entertains while leading you through each exercise. This time, Tony tends to spend more time training, leaving it to his two helpers to be your competition as they do most of the athletic work. Both Traci Morrow and Mark Briggs are extremely fit, and you'll quickly gain respect for their abilities while you attempt to match pace. There's also a new feature on some of the DVDs called "Trainer Tracks". Basically, with this option Tony Horton's voice jumps in with additional tips on how to perform exercises correctly. I thought it was nice to have on occasion just to make sure I was doing things properly. The Costs & Commitment P90X Plus costs $59.90 before tax and shipping. Since you've already completed P90X, there shouldn't be any additional equipment costs from before. Through P90X Plus, there is a greater emphasis on getting PowerStands designed by Tony Horton, and they've also begun cross marketing BowFlex SelectTech Dumbbells. At the time of writing this, these products are priced as follows:
*Prices at the time of this review. As mentioned before, the time commitment is slightly less than P90X because the DVD's average about 10 to 15 minutes shorter. You should also be picking things up faster since you're now familiar with the P90X series format and more fit than when you first started the initial program. The Benefits 
It all comes down to variety, not getting bored, and expanding your fitness vocabulary. You could definitely maintain or continue to improve your new body by simply repeating the original P90X program. For me, that could work for 180 days or so, but I'm likely to want to do something different eventually. What I've found is by doing P90X Plus for a month or more, I was re-invigorated when I returned to P90X afterwards. Going back to Day 1 of Chest and Back was like visiting an old friend, and I find myself enjoying the old workouts as much as I did when I started. My P170X Plan I think I've figured out a fun way to do a REALLY LONG and HARDCORE fitness program with all the P90X and P90X Plus DVDs I've collected. Here's my schedule for a 170 day program.
Weeks 1-13 (90 days):
Weeks 14-17 (30 days):
Weeks 18 & 21:
Weeks 19 & 22:
Weeks 20 & 23:
Week 24: "Recovery" My Favorite Exercises from P90X Plus
Double Dip Will Do Ya November 27, 2008P90X DVD SummaryAfter completing my P90X Review, I decided I could go into more detail about the individual P90X DVDs. Following are brief descriptions and some thought of each of the workout days prescribed by P90X. Chest and Back DVD Although perhaps intimidating at first, you'll soon realize how basic Chest and Back day is as a workout routine and in comparison to some of the other P90X DVDs. This is where the program starts, and you're bound to learn two important lessons. First, all you really need is a bar and a floor to have a crazy intense workout that hits some of the largest muscle groups in your body. And secondly, there's a certain practicality to it when you think about being able to push or pull your entire body weight. You'll thank Tony Horton when you find yourself hanging by your fingers off a cliff's edge one day. On my first day, I remember being surprised, and a little disappointed, in how little I used the cool adjustable dumbells I bought for P90X. There are still a couple back moves that utilize free weights, but the rest is all pullup and pushup varations. Most people don't realize how many different kinds of pullups and pushups you can do, and here are only a handful to wet your fitness appetite. The funner ones show up later. Pushups: Standard, Military, Wide, Decline, Diamond, Dive Bomber Pullups: Chin-up, Wide, Narrow, Switch Grip Plyometrics DVD Anyone who's ever done Plyometrics will tell you it's HARD. For some that means a new challenge to conquer, and for others it causes them to drop the word and everything associated into their "hate" bin. I say don't be a hater! Plyometrics is also called Jump Training, because you do exactly that... jump. You're mostly landing on your toes to reduce impact, and the goal is to be light on your feet while adding intensity over time. Most people will be struggling (or should I say dying) the first time they do this, but I promise it gets better. It's a great workout for sportsy folk, because you'll achieve applicable improvements in speed, agility, endurance... oh, and jumping. Even after 90 days of doing Plyometrics once every week, it still kicks my butt. I think that's because there's very little you can do to cheat without actually stopping, and the modified moves are significantly different from actual. Although it's a high impact workout, it can't be that much worse than going running, and you have time for a solid warm up and warm down to prepare your legs for the hopping around. Shoulders and Arms DVD Break out the free weights for Shoulders and Arms. This is a pretty straight forward all upper body day with shoulder presses, curls, and tricep work. You alternate through each muscle group doing double circuits. Shoulders and Arms is also the workout where I hurt my neck during the first week while being a little too enthusiastic about my side tri raises. Many people will be familiar with the moves, so it's important to push your limits and up the weight when/where you can. Yoga X DVD I wonder why the "X" for "extreme" was only added at the end of certain workout titles? Is it because those workouts aren't viewed as extreme under normal circumstances? I guess there are a lot of guys who think doing yoga is nambi-pambi. For anyone, like myself, who's never done a day of yoga in their life, it's as difficult a challenge as Plyometrics - just in a different way. Figuring out how to do yoga poses while keeping your balance is tasking in a "my body doesn't actually turn that direction" sort of way. Then you find yourself sweating from both the effort and concentration. In fact, by the second or third week, Yoga day officially became my sweatiest day of all P90X workouts. Especially for the guys, you'd think that your flexibility ultimately falls within a static range, but I suddenly found myself making large improvements. I would all of a sudden discover I could balance in a certain pose, or that I could stretch just a little further than the previous week. I left with a new respect for the art, and plan to continue learning yoga outside of P90X. You'll also notice that Tony Horton is not a master of yoga poses, either, especially on the balancing side. He still does a good job teaching the skills, though. Legs and Back DVD When you think your legs can't be beat up anymore with jump training and balancing on one leg in half moon pose, you finally hit Legs and Back day. Most of the exercises are tough enough your first week with just body weight, and even later I found myself maxing out around 25 lbs. per arm extra. This is another DVD that teaches you how to get a great workout without all the fancy equipment. The very first lunge sequence, the sneaky lunge, and the toe roll lunge are just a few exercises that I'd never done before. Then again, like most people, I would tend to skip my legs when working out at the gym. Plus, the squats are sure to make your glutes sore for a good couple days after. The back exercises are no surprise as they mirror what you've already seen in the Chest and Back DVD. It's still good to get in those reps and try to hit some extra pullups, but I sense it was put into the workout to give your legs some much needed rest. Kenpo X DVD Kenpo is probably the one DVD where people will feel most comfortable out of the gates. The pace isn't too crazy like some cardio kick boxing classes offered at local gyms, but the intensity makes it a great workout. In addition, I'd say this is the one DVD where the P90X crew seems the most normal. While I do trust that everyone represented on camera went through P90X, they all seemed to have started out already super athletic. In Kenpo X, they seem more like regular people who are just excited to be in one of the P90X DVDs. That's just what I see, anyway. X Stretch DVD How many people out there can honestly say they stretch for a full hour straight at least once a week? The X Stretch DVD is listed as an optional workout used every 7th day, but I highly recommend keeping it on your calendar. By the end of the hour, my body is totally loosened up, and I feel pretty energized without having broken a big sweat. I really do believe that stretching is one of those things that prevents injury. And having X Stretch plus Yoga X will offer you large improvements in your overall flexibility. Chest, Shoulders, and Triceps DVD In the Chest, Shoulders, and Triceps DVD, it's time for some of those moves that may have drawn you to the P90X program in the first place. I'm talking about the One-Arm Pushup, and the Plyo Pushup, both of which make an appearance in the original P90X infomercial. There are several other interesting push exercises that I'd never done before such as the Plange Pushup, and the Pike Pushup. There are a few interesting shoulder and tri workouts in this DVD, but for the most part it's just about blasting those muscles in rotating fashion. This is the one P90X DVD where I can actually get an equal or better workout using resistance bands. Adding high tension to your triceps can be pretty killer as long as you push up the resistance. One of the unique things you'll notice about this P90X DVD and the biceps portion of the Back and Biceps DVD is that it's virtually non-repetitive. That is to say, you're doing a circuit, but you never do the same exact exercise twice. This adds to keeping the workout interesting, so your hour seems to pass faster. Back and Biceps DVD This is just what the doctor ordered for me, since my biceps starting out were abismally weak - not to mention the fact that my left arm was significantly weaker than my right. Again, nothing mysterious about how you're targeting your biceps. Curls at different angles, in & out hammer curls, and even some drop downs at the end will help your arms get cut. Back exercises may be a little more challenging on this day, because you're hitting your biceps pretty ferociously, and your triceps may still be recovering from two days ago. On the plus, this could teach you how to use more of your back when doing a pullup, which is the point of these bar exercises to begin with! Add also the Towel Pullup, which you won't have seen before this DVD. Core Synergistics DVD Core Synergistics is a great cardio workout. In fact, I prefer this DVD over Cardio X, because the moves are more original and challenging. With the way the P90X system is arranged, you pretty much never get a chance to master the DVD, because you only do the routine once every month. Even though you're definitely targeting your core strength, it feels much like a full body workout, getting your arms, legs, stomach, and lower back involved. If you think about it, working your core is important when trying to make drastic changes in your body composition. For example, if you're losing a lot of fat around your mid-section, you want to make sure you are strengthening the muscles around that area to replace some of the padding your body has relied on for a long time. It'll preven injury in the long run. Plus, there are many studies suggesting links between core strength improvement and overall longterm health. I've noticed more stability and better posture just from this set of exercises. Cardio X DVD You may not use Cardio X much if it's your first round through P90X. The Cardio X DVD is suggested as a secondary workout if you plan on doing the Lean or Doubles version of the program. It's shorter than other P90X DVDs, running around 35 minutes total - just enough time to break a good sweat and wrap it up. Intensity wise, it's just enough to push yourself a little extra during the day, but it's also probably my least favorit DVD in the series. About 95% of the exercises are the same as what you see in other sections of the P90X program. It combines moves from Yoga X, Plyometrics, Kenpo X, and Core Synergistics - a little bit of everything to get your heart pumping. Ab Ripper X DVD If you've been researching online, you'll probably read the most whining about Ab Ripper X. For one, it's a VERY serious abs workout to begin with, and it'll be really tough for anyone to keep pace for the first few weeks. The other chief complaint is having to add Ab Rpper X on top of your resistance workouts 3 times per week. Not only does it push your exhaustion to the edge, but you're tacking on an additional 20 minutes to your workout time. By about halfway through the abs routine, I keep my eyes close and just concentrate on getting through the whole thing without stopping. Of course, like any other P90X DVD, you don't won't to take it to the point where you injury your body. With the difficulty level high and every move 25 reps each, there's no reason to work your abs more than what's scheduled. November 14, 2008P90X Review
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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 November 3, 2008One Week Left!Get ready folks... the grand unveiling of post-P90X Rob is coming soon! The real "after" photo will be up in just one more week! All in all, it went by kind of fast! It just proves that 90 days really isn't all that much time, especially when you spend it sweating up a storm and being SUPER hardcore (I'm patting myself on the back right now with both arms - and yes, that's physically possible now that I've completed P90X). Ok, I really shouldn't build it up that much. I'm not sure if my results are comparable to some of the other crazy body changes that you can see in the online community. There is, however, definite improvement in terms of definition. If you read my thoughts, you'll notice one comment about the coolness of rib muscles. Well, I still stand by my statement - very groovy. What's next? I've given that some more thought, too. I'm definitely going to continue some sort of fitness routine. According to the P90X manual, you can maintain your new body with just 30 minute workouts about 3 or 4 times a week as a guy. I'll probably do more than that in order to hit a few more goals (like doing over 20 pull-ups) and also since I've learned about P90X PLUS. Apparently, P90X PLUS has 5 more DVD workouts that you can combine with the original P90X program in order to mix things up. That should definitely make things interesting. I wonder how much more original material Tony Horton has in his arsenal?? For the uninitiated, this last week is my "week of rest", although by P90X definition, that's a combination of yoga, kick boxing, stretching, and core work that gives your major muscle groups time to rest and build while still providing intense cardio. October 22, 200868/70 Ain't Bad!... Injury-free days that is. I just started my third week of Phase III, and was unpleasantly surprised when I tweaked my neck again while doing a diamond pushup. I say surprised, because I haven't injured myself since my first week. It's around the same place as before, right where my left inner shoulder blade meets my lower neck. Luckily, it doesn't feel as horrible as that first time, and I sort of know what to expect in terms of recovery time. The first thing I did was massage some pain relieving cream into the area, and I took some Ibuprofin. A couple hours resting on the couch, and I was good to restart today's workout (Chest and Back). I guess it just goes to show that you always need to stay focused and on your game while you're doing P90X. The workouts are serious and that means there is a possibility of injury if you don't pay attention. To end on a positive note, I seem to be improving again in both the pushup and pullup departments. I've been at a ceiling in terms of max reps for a few weeks, but it seems I'm creeping past again. Today I did 43 standard width pushups and I made a pretty easy 14 pullups during the first round. I'm still hoping I can hit 20 pullups at some point! October 6, 2008P90X Exercise in ChinaI've made mention of how odd I must look doing P90X at random gyms in China in my first day in Asia blog post. Rather than feeling self-conscious about it, though, I figure I should just be happy that I've been able to find fitness centers as I travel from city to city on the motherland. Prior to my trip, I was wondering whether there was much of an exercise culture at all. I've heard so many stories about the scrawny locals and how all the clothes are sized small compared to what we're used to in the USA. And while I truly do hate the "asian skinny bitch" stereotype, admittedly exercise habits are not the priority of many of my asian friends. Then again, not all of them are skinny bitches either. Every city I've been to so far seems to have a different health club or body building or fitness center chain. There was a place called Images in Chengdu, Pure Fitness in Hong Kong, and apparently California Fitness is the rebranded 24-hour Fitness chain in Asia. All the 5-star hotels and some of the 4-stars have their own fitness centers, usually equipped with at least free-weights. Pull-up bars in hotels are hit or miss. I've generally been hitting a gym at least twice a week, although I try for three in order to accomodate Chest, Shoulders, and Tricep day, Biceps and Back day, and Legs and Back day. The rest of the time, I'm doing Plyometrics, Yoga X, Kenpo X, X Stretch, and Core Synergistics right in my hotel room. Any time I've been unable to locate a gym, I break out the resistance bands, hooking them onto the door to the room, or I've found that some of the windows work pretty well. So although it does cut into your day, it's definitely possible to get all your workouts done on schedule in China. It's helpful to check out some gyms on the days when you're working out in your room. That way you know exactly where to go when you need it. I did end up making two minor edits to the P90X scheduled routine in order to position "rest days" so that they would coincide with my travel days. Before I left for China, during my "week of rest" for Phase 1, I actually cut out two rest/stretch days. That allowed me to get one full week of Phase 2 completed before traveling to China, departing on another day of rest. Then, when I flew home from Hong Kong, I added 3 extra days to the end of Phase 2, allowing me to rest on the trip home and holding off the start of Phase 3 until getting back to San Francisco. Just plan ahead, and you should be fine. September 30, 2008Eating Healthy in AsiaI'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. September 14, 2008Phase 2, Day 8: Day One RetractionI take back what I said last week on my first day of phase 2. I was complaining that I couldn't figure out if it was a good workout, and that I was expecting to be more tuckered out. Well, I must not have been pushing hard enough, because today I was in a fit of huffing and puffing while working my Chest, Shoulders & Triceps. This was also my first day working out in China. I'm in Shanghai right now, and I was lucky enough to figure out where there's a gym near the People's Square. I felt pretty conspicuous dragging along my backpack and setting up two laptops so I could watch the DVD on one side, while typing notes on the other machine. I just hope that my one-arm and plyo pushups were enough to impress some of the people watching, cause I started out getting some funny looks. For some odd reason, I can't access my blog from China, so I'm just gonna have to blog offline and then update when I get home. September 6, 2008Phase 2, Day One: Chest, Shoulders & TricepsLet's talk about my feelings, can't we? I'm sitting here having a hard time articulating how I feel about today's workout. This was my first day of Phase 2, what the P90X guide describes as a muscle- or bulk-building phase. I thought I worked it as hard as i could, but I didn't feel the intense sweat that I've broken in past days, like the Chest & Back routine from Phase 1. I think one of the reasons I didn't feel quite as exhausted today is because the Chest, Shoulders & Triceps DVD is a much more traditional weight training program. By that, I mean pushing the resistance where I fail around 8 reps, while having less active cardio. When you think about it, 8 to 10 reps may be enough to get muscles burning, but it doesn't necessarily get my heart pumping. This is the first time seeing this DVD, by the way, which could add to the unsettling feeling because it takes longer to learn new exercises as I go. The other unique thing about this workout day is that there were no repeat exercises. Tony Horton takes you from start to finish doing different exercises/variations, which was not the case in Phase 1 either. At least it keeps things interesting. I guess that's all I have to say about it. I'm going to withhold final judgement until I do it again next week. It will also be interesting to see what those muscle groups feel like in the morning. Puzzling. August 24, 2008Phase 1, Week 2 of P90XI have to admit that I had some sensations of dread this week prior to working out. Not a ton - just a few minutes of it on certain days. My body was pretty beat up after last week. The biggest culprit was Plyometrics. I spent too much time thinking about how slow the minutes seemed to tick by during my first attempt, and how hard it was to catch my breath. The second runner up "harbinger of dread" was Ab Ripper X, because I kept thinking I was finished with my workout, and then I would realize that I had 20 more minutes of stomach and core to pull through. This is the worst on Legs and Back day (Day 5) because it makes it exponentially harder to keep your legs elevated while doing things like CRUNCHY FROG. That was the bad. The good was that I actually saw some improvement this week! My maximum pullup reps went up by one or two in almost every set. I wasn't expecting that at all. Also, the pounding on my leg muscles was pretty bearable now that they've been warn in somewhat. Having used the first week as a "learning week" really helped me work through the DVDs more smoothly with fewer extraneous breaks. August 17, 2008Day Seven: Rest and Reflection"X Stretch" DVD Wooooo! Made it through the first week! I've been going back through my initial six days of P90X blogs, and I'm thinking some of them seem dank and dismal. The last thing I want to do is scare people off from trying P90X, cause I'm having a blast. Sure, the masochist in me enjoys the supreme intensity. I figure most people who have seen the infomercial should have a pretty good idea of what they're getting into, and they're probably a little crazy, too - like me. But maybe that's not everyone's cup of tea. I'm just saying that so far there's some great material in the P90X package if you're even considering a late-night purchase. (Let's see if I'm still preaching about it when I hit day 90.) The 7th day of every week is described as an optional day in the P90X guide book. Who needs rest?? Of course I popped in the X Stretch DVD and it was a nice feel-good way to spend an hour. Looking forward, I think I'm going to write weekly updates until I hit the new set of exercises in Phase 2. After all, I don't want to bore everyone to death. It will also give me a chance to share some other interesting topics I've been researching in the areas of health, nutrition, and fitness. My impression of P90X thus far is that anyone new to the program should really take the first week as a learning week. Do your best to complete every DVD session, but don't be afraid of the pause button in the slightest - whether just to catch your breath, or because you didn't quite catch a move and you need to practice your form. There are definitely plenty of ways to injure yourself if you aren't careful, like how I did with my neck (now recovered, btw). People who are not used to doing leg exercises, for example, can really hurt themselves if they bend their knees with the wrong posture. In the next two weeks, I'm hoping to see some strength improvements. Even though the name of he game is muscle confusion, I would prefer not to have a repeat on the soreness I felt all week in my legs for one. Now that I'm taking notes, I should be able to measure improvements in reps, too. Other than that, I think I just need to continue focusing and pushing my limits. August 16, 2008P90X Day Six: Finally Something I Can Do!"Kenpo X" DVD Kenpo X is a rigorous kickboxing cardio program based on karate that gets your heart pumping for a full hour. This is the only DVD of the week that I was able to keep up with punch for punch, kick for kick. Don't get me wrong, it was a wonderful workout, but I'm somewhat suspicious that the week was planned just so participants of P90X can end on a high note. Even if it is contrived, I have to admit that it feels quite good to be able to match Horton's horde for once. Does throwing punches make me feel badass? I suppose it's fun to pretend to be in one of Van Damme's classic movies, like "Bloodsport" or "Lion Heart". And since we're following along by throwing repeat kicks, it almost exactly resembles the slow-groaning, film-loop roundhouse camera technique made famous by the 80s action star. Or would I rather pretend to be Chuck Norris? Hmm... I'm not so sure, maybe I should have people weigh in on that one. Van Damme first (the best slow-mo kick is 7m 16s in): Now Chuck: OK, who am I kidding? It always goes back to Bruce Lee!! Did anyone take note of Chuck's distinct change in fashionable body hair?? August 15, 2008P90X Day Five: I Can't Feel My Legs!"Legs & Back" DVD As predicted, my legs are in the most post-workout soreness they've ever been due to constant use all week. I was surprised by my lower body's resilience, however, when doing P90X's focused legs and back exercises today. The soreness was still hitting me of course, but I found that after the warm up there was still enough strength left in them to complete a great one-hour workout. It was kind of like constant achy-ness in the muscles, but a lasting endurance. That counts as improvement in my book! This is also the first day that I'm listening to Tony Horton's advice for writing everything down. Now that I'm doing it consciously, it really does make a lot of sense. I realized that I couldn't really remember the whole workout from Monday, so I think this will be super helpful come next week. For my notes, I've been keeping my laptop handy on a countertop. After each exercise, I hit the pause button and type some shorthand using TextPad. It looks something like the following:
10lbs. X 25 squats w/ calf raise It's a little messy for starters, but I'll clean it up and make it more consistant as I get used to note taking. I think typing is the smart move, cause I can't even read my own hand writing anymore in this computer-centric world we now live in. One fun little fact I discovered while researching muscle soreness online (cause if it's online, it must be true!) is that the sensation is not caused by lactic acid build up like many people think. Instead, it's simply the recovery process caused by the microscopic muscle tears that occur when exercising. As our muscles cycle through tearing and healing, that's of course how one gets RIPPED! Through my experience, even pre-P90X, I can genuinely feel a reduced muscle aching by drinking a recovery protein drink after all my workouts. I have a MUCH longer recovery time when I go without it. Here's one of the articles on muscle soreness I found.
August 14, 2008P90X Day Four: Yoga Virgin No More"Yoga X" DVD Today was my first time ever doing yoga (or Yoga X as branded by Beach Body) - a surprising fact since one of my close friends from New York is a yoga instructor. Tony Horton makes a good point in his intro. I think a lot of people overlook yoga workouts, especially men, because they think they can't get the blood pumping and the muscles ripped. For me, I'll have to admit it was more the fear of the unknown, or at least it's often easier to stick to my good ol' comfort zone - running and free weights. I shouldn't be surprised that Yoga X was a huge challenge. For one, I only expect my yoga instructor friend, Alia, to be into hardcore things because she's a maniac. Also, I've yet to be disappointed by the intensity of every other P90X workout that I've attempted thus far. The differences from other workouts, however, are striking. Plyometrics, for example, was a total heart-bursting, impossible to breath while jumping sort of an exercise routine. Meanwhile, my first day of Yoga was a combination of a completely awkward balancing act while being unexplainably sweat drenching. To top everything off, my legs this week are like spaghetti - really sore, unforgiving spaghetti. Even though there's only one "legs" workout planned into the week, what they neglected to mention is that many of the other workouts utilize leg strength as well. That includes Plyometrics, Ab Ripper X, and Yoga. Part of it is my fault, cause I tend not to do much leg exercising during my normal routine. Tomorrow is the legs and back day, so I'm wondering how I'll get through it feeling the way I do now. August 13, 2008P90X Day Three: That's the Bad Pain"Shoulders & Arms" DVD I had my first injury, and boy does it suck! Today was arms and shoulders, and I made it through pretty much the whole routine. In fact, this workout was much more manageable than the first two days because I have more familiarity with doing consistant work on my arms and shoulders at the gym. Of course, when everything feels like it's going good, that's when something goes bad. The very last set of arm exercises, in what Tony call's the "bonus round", were the side tricep pushups. I was feeling the intensity, you know - really bringing it on. After all, I was actually keeping up with Horton's crew for once! 15... 16... 17... It was number 18 that did me in, and I felt it right in my neck. Ouch! I dunno if this is a pinched nerve or a pulled muscle, but it really doesn't feel good. It feels far worse than any whiplash I've ever had, that's for sure. I gave my neck a 10 minute break before trying Ab Ripper X, but the pain got the best of me and I had to stop just a few minutes in. It's improved a good amount since this morning, so I'm hoping I'll be good to go for tomorrow. Until then, I'll just have to move around like Arnold Schwarzeneggar in the Terminator - all upper body and no head turns. August 12, 2008P90X Day Two: Plyometrics Minutes"Plyometrics" DVD Holy hardcore, batman! Tony's not kidding when he says Plyometrics is the mother of all P90X routines. I was sweating and breathing heavy about 5 minutes in - crazyness. At the end of the dvd, it was a little hard for me to remember what happened, cause I think I may have blacked out. The two things that struck me most were getting nauseous and dizzy about 15 minutes from the end, and then feeling like I'd worked out for a good 30 minutes for every 5 minutes that actually passed. I'm already sensing a pattern for not being able to keep up with the P90X team in my first week, but it sounds like that's the name of the game until I build some more strength and endurance. At least Tony Horton does a good job setting expectations and preparing you for initial disappointment. So picture this. I'm set up for my workouts in my "sun room", standing in front of the 58" plasma my brother and I treated ourselves to for a once upon a time Christmas day (having bigger people on the screen is definitely a fun motivator). But when I look up I'm standing between two very industrial-like ceiling fans. Yes - I already knew they were there since I was the one who'd turned them on, but you tend to become much more aware of rapidly spinning objects up above when the workout routine involves lots of jumping and arm raising. Now, I'm not generally a fraidy cat, but I do have this tendency to have a good imagination when it comes to potentially painful accidents. Wouldn't it be great if one of my super human plyometric leaps took me straight into a high-speed industrial ceiling fan thereby lopping off one of my arms?! The sad part is that my pride would force me to get back up and finish P90X plyometrics, because Tony Horton pointedly picked out a one-legged gentlemen, Eric, to be part of his workout crew. How cruel for my ego. For those who don't know, plyometrics involves a lot of jumping where you're supposed to stay light on your feet. It works a variety of often disregarded muscles that can help increase speed, agility, and of course leaping ability. For this DVD, I would recommend that people spend some time watching their leg position on the various jump squat variations. Incorrect posture seems like a recipe for bad knee injuries here. The overzealous me already feels slightly tweaky in my right knee. I ended up making it through the full plyometrics hour (with all my fingers and arms) by utilizing some additional pause breaks, and of course I was absolutely dripping by the end. My personal lessons of the day were to do my best to keep up, to take lots of breaks when necessary, and to be aware of my surroundings so I don't lose a limb. (Incidentally, Myth Busters once tested to see whether a ceiling fan could actually take off someone's head. I can't seem to find a video clip, though) August 11, 2008P90X Day One: Bandana Twins"Chest & Back" DVD The guy in the back (Scotty) is wearing my bandana! It's a blue camouflage-patterned handkerchief that he definitely bought in a three-pack from Target for $10, in case you wanted to know. Outside of the bandanas, the resemblence between yours truly and the P90X workout team is pretty minimal. My first set of pushups kept pace, but basically everything after fell short. I'm not disappointed, cause Tony Horton does warn that keeping up on your first try is near impossible. It just reinforces that P90X is no joke and that it's more of a marathon than a sprint. By the second set of decline pushups I was toast - I couldn't do a single one! I was able to pull off a few more diamond pushups by going to my knees. I did have a real blast testing out my Power Tower. That's right, instead of a door frame pull-up bar, I decided to buy a full Power Tower. It's that machine you've probably seen at a gym that's basically a metal frame for doing any combination of pullups, dips, and leg lifts. Did I really need the whole shabang? Probably not, but I figure the $50 extra for the stand-alone pullup bar would far outway any damage I might cause the house with my violent pull-up/chin-up techniques. I was a little surprised and disapointed that I didn't get to use more of my Bowflex adjustable dumbells today, but I'm assuming they'll get more use when it comes to arms and shoulders on Wednesday. My set-up overall seems pretty good. The one logistical challenge is that my Power Tower is downstairs, while I'm watching the DVD upstairs. That means I need to pause the TV after a set of pushups, run downstairs, do my set of pull-ups, and then run back upstairs to unpause. During my second chest/back rotation, I realized I could finish my pull-ups, get back upstairs, unpause, and then finish off with some pull-up equivalents using resistance bands. You know it's a great workout when you're chest and back are already getting sore by the end of the same day. Plus, my abs got a mega-beating from Ab Ripper X, which was essentially 20 minutes of hell! |
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About MeI'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!
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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.
