April 10, 2009Real Life of FitnessI don't know who created the mantra "keeping it real" - probably some hip hop star from the early 90's - but I'm a fan when it comes to planning out a fitness lifestyle. The truth is, most people only think about one immediate goal. It could be 15 pounds, 2 inches, or for the more athletic-minded folks, running 20 plus miles and cutting sprint times. But if you're really interested in seeing far into your fitness future, there are some basic realities you need to keep in mind. If you don't use it, you lose it. I hope you know that if you stop exercising and eating healthy, you're bound to gain the weight back. That's not rocket science! There are other things to lose, however, like specific strengths. Maybe you've worked super hard through a program like P90X, and suddenly you've become a pullup master. Well, after you've finished and moved onto some other crazy fitness regiment, you can't expect to continue putting up the same rep numbers unless you're doing pullups regularly - even if you're doing other back exercises. The same goes for general skills like endurance, stamina, and speed. To maintain the same "upper limit" you have to practice! Everybody gets bored. Yes, the gym gets boring after you do the same old routine everyday. Home fitness gets boring, too, especially if you're watching the same videos all year. It could be the repetitiveness, or maybe working out just seems less important compared to other things going on in your life. That's just how it happens. Routine is your frienemy. We all have those people we keep as friends but secretly want to stab in the back - well, maybe just a quick jab to the kidneys. Similarly, we like routine when it keeps us consistant with our exercise habits. If your fitness routine stays the same week in and week out, however, you'll steadily see less results. That's a serious bummer. Our bodies change as we age. Metabolisms slow down. It becomes harder to keep muscle on your bones and fat off certain places. At some point, you may not be able to do all the same activities as 5 years ago. If you really want to stay in shape, don't think you can get away with all cardio all the time. Resistance training and protein drinks will help keep meat and muscle on your body! Yeah, I know. I'm a real downer. All my friends tell me so. The trick is not to think of these as insurmountable realities. Instead, just think of them as the "rules of the game". First, figure out your goals and which fitness elements you want to retain most. That way, you know where your training should stay focused. If you're getting bored, or your routine is running you dry, it's time to get a little inventive and try something new! And lastly, be aware of your body. It may even help to consult with a physician or nutritionist, or even get some bloodwork done to make sense of it all. There's no real magic formula to getting in shape and staying there. Be "real", but don't give up and plan ahead. You'll find any fitness setbacks far less disconcerting - trust me. March 27, 2009Famous Faces in my Face
What a strange and exciting week. Sunday, I'm dining out in San Francisco and run into a taping of Anthony Bourdain's no reservations - free meal and picture with Mr. Bourdain included (see the proof, right). Then, today I pop into a 24 Hour Fitness class headed by Chalene Johnson! I was tipped off to Chalene's random appearance in San Mateo by my BeachBody Coach, Nina. Apparently Chalene's been doing some promotional tours for her new workout series, getting trainers to come out and become certified as instructors. My good friend, Elaine - aspiring runner and budding exercise fanatic, joined me at the gym as well. 
Chalene Johnson is just as energetic in real life as she is in her videos. She was at the front jumping around like crazy while the live DJ was spinning his jams. She started with her TurboJam repertoire, and then moved into some unfamiliar territory with a very dancy, kicky routine. At a certain point I had a pretty hard time keeping up, although it seems many of the trainers had had ample time to study up on the vids beforehand. It was all still, plenty of fun, and everyone was pumped up. It was almost like being at a dance party - except choreographed. Hope you enjoy the pics! Now all I have to do is track down that darn Tony Horton...  March 23, 2009Pirate's Cove 30K Trail RunWell, at least I crossed the finish line, but I really got my ass handed to me on this one! The start for the Pirate's Cove 30K trail run was just over the Golden Gate bridge in the Marin headlands, right by the coast. Skies were overcast, but the views from the hillside were truly breathtaking. Luckily, my puffing and panting may have helped prevent vertigo from some of the potentionially dizzying heights. It took me almost 4 hours. I finished 75 out of 119 people, and second to last in the 29 and under crowd. My running buddy, Kingston, finished 15th, and the winner of the 50K ultra marathon finished 15 minutes after me... haha. I guess I should do some more running-specific training before the next time. Lesson learned. The Pirate's Cove run was put together to help promote trail running in the bay area. I have to give props to the organizers who were extremely helpful and did a great job pulling things together. The trails were all very well marked, so I was never worried about missing a turn. What I didn't realize is that unless you're one of those 2 or 3 people at the front, it's pretty impossible to do the race without walking at some point. It's brutal when you're 10 miles in, and suddenly you come across a humungous stair case leading up the side of a hill. I also learned that even though the gummy bears and beef jerky taste AWESOME when you make it to a pit stop, I should not stuff my face unless I want to get a major muscle spasm in my left quad! At the moment, I'm expecting one of my toe nails to fall off any day - casualty of war, it happens. While I was only hobbling around yesterday, I'm feeling better today and was even able to do 25 minutes of an upper body workout. Anyway, it was an interesting experience. I think 20K is much more reasonable for me, but I'd be willing to give it another shot, if for nothing else except salvaging my pride. Yes, yes - my friends and family have said "at least you finished the race" and "most people wouldn't even run one of these", but I suppose I'm just not satisfied yet. March 20, 2009Pre-Run Jitters!Tomorrow's a big run for me. I'm heading over to Pirates Cove for a 30 kilometer trail run. I signed up on a whim about 2 1/2 weeks ago, figuring if I'm spending all this time working out, I might as well use it for something! But 30k works out to just under 19 miles, and that's sounding like a BIG challenge now that I need to be at the start line in less than 24 hours. It looks as if all the races (8k, 20k, and 30k) are sold out except for the 50k length. I don't know who's crazy enough to do a 50k trail run, but I'm definitely going to stay out of their way! As long as it's sunny, I'll be running in plain old running shoes. I was breaking in some trail runners and realized that the difference in impact was quite significant. Fastest times in '08 seem to be under the 3 hour mark. We'll have to see how I measure up! I really hope this queesy feeling in my stomach goes away before I get there. February 23, 2009Fit Test at Breckenridge 2009!My family and I go on a yearly ski trip, a tradition that started just over 10 years ago - a full 4 years before I even learned to snowboard! While our annual vacation has typically wisked us off to the slopes at Blackcomb Whistler, outside Vancouver, we've shaken things up a bit and spent the week in Breckenridge, Colorado. It's been my first taste of the Rockies! Here's the fitness spin on this tale. Story is I was expecting to board 4 days out of 6. That would give me a couple rest days because I usually don't board more than 2 days in a row without getting extremely exhausted. Who wants to be crippled by total body muscle-aches when they're on vacation, right? What I didn't factor into my plans, though, were the days when the rest of my group wanted to hit the snow, OR when the fresh powder decided to hit the mountains. Sometimes my family can be just as unpredictable as the weather! Essentially, I ended up shredding the slopes for 5 days straight - and you know what? It didn't kill me. In fact, my legs felt stronger than ever before, and I seemed able to keep up with the pace, even with the high altitude (nearly 14,000 feet sometimes!). I guess I owe another debt of gratitude to P90X. And it's nice to know my current routine is still doing some good, and keeping me fit when it counts.
Here's something my sister put together for me. I'm goofing around with my niece. Okay... I'm acting like a goof and she's just staring at me! February 8, 2009Chalene Johnson Live!I've started a new chapter in my fitness regiment, ChaLEAN Extreme starring trainer Chalene Johson. With the fanaticism that many women rave about her TurboJam series, you may akin her to an Oprah-esque persona in the home fitness world. ChaLEAN Extreme is another 90 day fitness program that's been released on the heels of P90X popularity. For me, it's a chance to keep my exercise routine interesting. Plus, my sister-in-law has agreed to complete the 90 days with me, which has been lots of fun so far! As a P90X grad, the big question is whether or not ChaLEAN Extreme is a suitable alternative to the high intensity of Tony Horton. My impression so far is that ChaLEAN is a great intro to resistance and strength training, and also appeals more towards woman. Chalene herself seems to be a great educator and source of inspiration. Here's a call I sat in on where Chalene talks about her successful fitness career: I'll be blogging about ChaLEAN extreme in similar fashion to P90X, although probably less frequently. At the end though, I'll be sure to post my results and a full review based on my 90 day experience. 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 December 18, 2008Tingly Holiday CrossFit"Tingly" because that was the sensation in my left arm about 2/3 of the way through the WOD - not because of any particular holiday magic! San Francisco CrossFit invited crossfitters around the bay area to Sports Basement at Crissy field for a "special" workout followed by drinks and food and a 20% off shopping extravaganza. Here's how it worked.
My team was all guys, two of whom pulled off 185 lbs. (insane!) the whole way, and the rest of us did 95 lbs. I felt like I was holding back the team because my shoulders were pretty weak on this brisk SF evening. If you're curious, it's kind of like doing an inverted handstand - or at least it feels like the same muscles being used. The pressure on my left wrist is what started my arm tingling. Nothing like cutting off your circulation with about 50 pounds! The event reinforced how friendly the folks are at San Francisco CrossFit. It was good to do something team based and chat with some folks over some wine and cups of meat. December 15, 2008My 3rd CrossFit ClassThe day was absolutely gorgeous with a perfect view of the Golden Gate Bridge. I decided to take the 8:30 AM Saturday class this time at San Francisco CrossFit. I'm still doing P90X, so it's a little tricky mixing in these additional workouts in between my standard stuff, but I figure more variety can only be a good thing, right? Even though it was sunny out, we've been getting hit with a cold spell here in San Francisco. That being the case, I was glad to take some extra time warming up and getting my blood pumping. Warmup included jumping rope, a brief run, and some practice squats. I added in about ten minutes prior from my own warmup repertoire. The WOD (workout of the day) was just two exercises done 5 rounds. 5 Back Squats at maximum weight and max reps Pushups between squat sets. Altogether, it wasn't one of the more challenging workouts, especially since I went easy on the squats to make sure I learned the form correctly. There were about 20 people attending class, and we all ended with some sprints to round things out. One observation I had this time around is the way CrossFitters measure their results. Like in this case, out of the 5 rounds we took our lowest number of pushup reps to use as our "baseline". I noticed something similar at LaLanne, where we counted total reps over the entire WOD. It seems to me that you could get a more competitive "score" by simply pacing yourself in order to maximize reps over the entire workout, rather than expending all your energy the first few rounds. It's a sound theory, I think, if the goal is to "beat the next guy", but is that the goal or is the objective to push yourself as hard as possible no matter what? I'm liking San Francisco CrossFit quite a bit. The people are friendly, and there are plenty of them to meet. I'm going to check out an event this Wednesday at the sports basement that should have crossfitters visiting from all over the bay area. Should be fun! December 12, 2008Jump Rope Double Unders (Power Jump)When I grow up, I want to be this... Insane? Achievable? I'm not sure, but I want to be able to do it! As you've already probably figured, double unders are when you swing the rope twice beneath your feet with each jump. I gave it a try when I was checking out San Francisco CrossFit, and it's definitely a challenging feat in coordination and endurance. I pretty much bought a jump rope the next day so I could give it some more practice. Then, I came across this Buddy Lee video! Although, a lot of people are associating this sort of jump rope workout with CrossFit at the moment, jumping rope has been a training technique for boxers and other athletes for ages. Most people (myself included) are unaware of the versatility of doing jump rope workouts. In my mind, it looks akin to plyometrics with added speed and controlled impact. A lot of people in the online forums seem to think jumping rope is the best way to lose those final few pounds around your waste and other trouble areas. Anyway, I just couldn't resist sharing the video. I wonder how long it'll take me to get anywhere near something like that? December 11, 2008LaLanne Fitness Class - San FranciscoI'm still on a mission to discover as much as I can about CrossFit - a relatively new fad in fitness. I put together a blog posting recently in regards to the free intro session at LaLanne Fitness in San Francisco. Although I'd left with a relatively positive experience, I made note of some disappointments, like not getting a true instructional experience. To my surprise, Chris LaLanne, the owner of LaLanne Fitness, stopped by my website and offered another opportunity to revisit his crossfit center and participate in an actual class. If the sensation I felt after my intro workout was "lung burning", you could say this time I felt like someone had stuck a red hot branding iron down my throat. (I realize these are the kinds of comments that make my workout lifestyle seem insane, but bare with me!)
With doing three rounds of Rows, Wall Ball, Sumo Deadlifts/High Pulls, Box Jumps, and then Push Presses, it wasn't surprising that I was beyond winded by the end of round one - and then I had to do two more. I probably should have paced myself on starting out the gates... but I didn't. I started off pretty strong, and my numbers dipped by the time I finished it off.
On a side note, my siblings seem to be worried about my continued involvement in crossfit. To be honest, I'm not ready to stop checking things out yet. Perhaps it's the challenge that draws me, or maybe it's like having an eating disorder where I just love feeling on the verge of vomitting. My instincts tell me there's still more I need to find out, though, so that's enough in my book. So long as I know that my brother and sister will be there in case I need a fitness intervention, I think I'll be OK! December 3, 2008San Francisco CrossFit ReviewAfter my adventure at LaLanne Fitness, I decided to make my way to San Francisco CrossFit, the other CrossFit center in SF. I'd describe the experience as "quality and casual intensity". I suppose that and "unpretentious" - a lot closer to the stripped outdoor crossfit gyms you see in online videos.
It seems that Kelly, the founder of San Francisco CrossFit, used to be a manager at Sports Basement. He made a deal with the folks there to use the rear cargo space for crossfit, since it seemed empty most of the time. Sounds like a win-win to me. Kelly gets his crossfit business possibly rent free, and he draws a crowd of hardcore fit people everyday who can shop conveniently next door. We started out with jumping some rope for warm up, then practicing kettle bell swings and wall ball throws. The workout of the day (WOD) was 3 rounds of:
20 X Wall Ball (Squat and Throw) My time was about 8 minutes, 40 seconds. I proudly finished with the fastest time, but since it was my first day, I used a lighter ball and kettle bell than the other men, and I apparently stink at Double Unders so I substituted with 60 X Single Unders. Oh wait... what I'm supposed to say is "I'm only in competition with myself..." At the end, the group finished off with bar hanging, leg swingy things that work your arms, back, and abs (sorry, can't remember the name). We also had some solid stretching to finish off the hour. The trainer was knowledgeable, encouraging, and instructive - all good things, I believe. Everyone in the class was quite friendly, too, and didn't waste much time before introducing themselves. Overall, it was a solid one-hour workout, taken at a pace that gets your body sweating it out. At $20 per drop-in, I think it's worth going back - in fact, I think I'll try adding it into my routine once a week. You can also pay $150 per month for unlimited class time. I figure for the price, I can learn some new moves from certified trainers, and I can meet new people from the local fitness addict community! It was definitely an improved second sampling of crossfit culture. I should also mention one glaring downside, which is the limited scheduling for group classes. Basically, there's just morning (6am, 7am) and evening (6pm, 7pm) classes during weekdays to accomodate typical working stiffs, with an added noon time class 3 days a week. Sundays are out completely, and Saturday is a modified schedule. It could be hard getting your schedule to work. I know it was a struggle for me to drag my butt out of bed and drive to one of the early classes today. November 19, 2008LaLanne Fitness San Francisco Free 1-Hour SessionLaLanne Fitness is one of only a couple fitness centers in San Francisco that use the CrossFit methodology of working out. Opening it's doors in June 2008, the center is owned by trainer Chris LaLanne, nephew to Jack LaLanne, the widely acclaimed health and fitness icon. I came across their location on Google, and thought it would be the perfect place for my first contact with crossfit culture. I quickly called and made an appointment for a 1 hour introduction to their crossfit gym. My first impression of LaLanne Fitness was how stripped down the environment looked. Very Rocky-esque, taking the idea of the "garage gym" to a commercial level. There's even an American flag hanging up, reminiscent of Rocky's patriotic boxing shorts that once belonged to Apollo Creed. I liked how their logo reminded me of the "Survivor" TV show logo, as if once I entered the place I'd be instantly transported to the world of reality competition, vying for a $1 million prize. In terms of equipment, they were stocked with about what I expected based on my crossfit research - rowing machine, pull up bars, gymnastic rings, benches, barbells, etc. No other mechanical equpment besides the rower, of course. No locker room, and about 750 sq. ft. of space. I was pretty pumped to be giving crossfit a try, curious to see how my P90X conditioning would hold up by comparison. I even skipped my workout in the morning just so I'd be ready for whatever LaLanne might throw at me. After a brief intro to the crossfit philosophy (same as what you find online), I was taken through their workout of the day (WOD). As fast as possible, I was asked to complete 500m of rows, 40 squats, 30 situps, 20 pushups, and 10 pullups. My time was 5 minutes, 46 seconds. Not bad - I probably could have gotten closer to 5 except for a few snaffoos. I got trapped in the rowing machine for a good 10 seconds, and I think I did 5 to 10 extra squats because I lost count! What I did was essentially a sprint. The only way I can describe it is if you were to pick the first fall day of the season to go outside and run as fast as you can for as long a distance as possible. It was a pretty serious lung burning, heart racing sensation with a definite lack of oxygen to my brain (thus my problem with losing count). On the positive, the trainer was nice, and they've certainly established the appropriate crossfit mystique. Undoubtedly, I would get a rough and tumble workout if I were to join. With a full training staff, I think I could learn better technique with personal attention, and they offer a community of other exercise fanatics. LaLanne Fitness seems poised to branch out as a chain, as well, given the popularity of CrossFit and the Lalanne name. It might be nice to have access to other locations. On the other hand, my one-hour free session was only about 30 minutes long, 5 and a half minutes of which were exercise, and the rest of which was intro/sales/q&a time. I was also disappointed not to see Chris LaLanne there - not because I'm such an important client, but because of the email they send that "confirms your appointment with Chris LaLanne..." I believe setting the right expectations is part of good marketing. The big hurdle when it comes to joining LaLanne fitness is the cost. It's priced as a high end fitness and training center, but with low end equipment, so the value has to come from the trainers, the workouts, and the community. Based on the package, you get a certain amount of class time per week for a certain number of months. To really sell me, I wish they had spent the full hour actually showing me what a class would be like. Sure, my butt got kicked for a few minutes, but there was zero instruction. The price point also put into question what kind of person should actually be joining LaLanne. Is it a worthwhile expense for someone who's been sedentary for a couple years and just ready to get back in the game? I still may join LaLanne Fitness, because it offers a new challenge, and may satisfy more of my curiosity, but I'm still on the fence based on price versus the true value of CrossFit workouts. November 18, 2008P90X Done, Enter CrossFit?The obvious question after completing P90X is "So what do I do next?" I've spent 90 days kicking my own butt and it's paid off in all sorts of ways. Now that I've done all the hard work, though, I feel the need to do something with my newly attained fitness powers! Many P90X-ers tend to repeat the program from square one, sometimes purchasing the P90X Plus expansion pack for additional varied workouts. In fact, I never really stopped after my 90 days, I just started from day one, and cut out the strict adherence to the P90X nutrition plan. I figured I'd do this until choosing the "next thing". But P90X isn't the only buzz workout being talked about in the fitness world. You can't search the fitness forums very far before you encounter something about CrossFit. I learned of it first from one of my family members who gets trained at a CrossFit gym. CrossFit is a fitness movement that's based on exercises used to train Olympic athletes as well as law enforcement professionals. The moves come from the gymnastics, sprint athlete and pro weightlifting worlds. In short, the emphasis is on total body training that focuses on power, intensity, competition, and time trials. Pitched as a grassroots movement calling all hardcore fitness fanatics to bear arms, crossfitters are trying to revolutionize how regular people get fit, and how training professionals and gyms teach their crafts. That video is just a sample of how CrossFit is combining power with speed. There are many more instructional videos on the CrossFit site. Here's a link to one video that shows how far some people will push themselves. I'm going to reserve my full judgement until after testing the waters myself, and I'll share my opinion here. I've already set up a one-on-one appointment for tomorrow afternoon. Based on my initial research of forums, videos, and articles, I do think both CrossFit and P90X stem from the same philosophy. In all honestly, I'm not sure either one is as revolutionary as they try to make it seem - at least not in terms of underlying principles of how to get in better shape. CrossFit, however, as a much more mix and match approach to fitness, has the potential to be more extreme. Some issues regarding the intensity were brought up in this MSN article. Going into this, I've already got questions. 1.) Is there a much higher risk of injury doing crossfit with exercises such as the Clean & Jerk and those crazy power squats? 2.) Is it wise for most people to use the extremes of crossfit to become "fit"? 3.) Is CrossFit a good replacement for P90X? Here's a CrossFit Journal article about the CrossFit definition of Fitness. They are definitely doing their utmost to market from a position of science. 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 July 16, 2008How to Become a Certified Personal TrainerI've been finding time for workout buddies lately, and I had the great opportunity to sweat it out with a soon-to-be trainer and my friend, Teresa. We've been able to fit in a couple two hour sessions, doing a full range of stretching and free weight resistance. If anyone is looking for someone to train with in the Manhattan area, they should definitely look her up. Beyond the value of getting free training time and having my butt kicked, Teresa has also made me curious about the trainer certification process. Here's what I've found out about it. 1.) CPR Certification According to my research, first step in becoming a trainer is getting CPR certified. The most versatile CPR certification for a personal trainer is the American Heart Association's (AHA's) Health Care Provider CPR. This is the option you want if you plan on partnering at any gym or fitness center. Obtaining the certificate is more time consuming, but it also lasts for two years. You can also choose to get the standard adult CPR certificate, which lasts one year. On the AHA website, you can find information about all their classes, and search for something suitable in the area. Don't worry if you're not sure what you want. They have this neat feature that will help you pick out a fitting course. 2.) Which PT certification? There's something absurd like over 30,000 distinct personal training certifications offered in the industry, and apparently you can get screwed if you choose the wrong one. There seems to be common agreement that the most recognized are NASM, ACE, ACSM, and NSCA. Several resources seem to dislike the ACE, saying that it's a "light-weight" certificate and may become outdated, but all the major gyms still accept it. All four are accredited by the NCCA. With these two pieces of paper under your belt, you're pretty much ready to go. Ultimately, there are plenty of specialization certificate options that can round out your personal training pedigree if you wish. Specialty programs include yoga, palates, weight loss, strength training, and sport-specific training. (I gathered my information from various websites as well as active trainers and local gyms.) |
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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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Teams of 5. One barbell weighted anywhere from 95 lbs. to 185 lbs. for men. Each person takes a turn carrying the weight directly above their head while walking a total of 1 mile as a team. Every time your team needs to transition to the next guy, the 5 of you do a round of burpees.
The WOD (Workout of the Day) was titled "Fight Gone Bad". If that's not a little bit of foreshadowing, I don't know what is. Whereas the two other crossfit workouts I've done have been counted reps - do X number of these and Y number of those and Z number of that, then repeat N times - Fight Gone Bad was a timed workout. So, in this case, there were 5 different exercises of which I did maximum reps within one-minute consecutive time intervals. Then you repeat the sequence three times with an extra one-minute of rest in between rounds. Total time - 17 minutes.
The class was split up into teams of two so that we'd take turns, one person doing their 17-minute routine while the other person recorded results. My burly partner was nice enough to inform me that this was the one WOD where he almost threw up the last time. Wonderful.
I'm glad I had the chance to check out LaLanne again. As my second full crossfit class (after 
Situated right behind the Crissy Field Sports Basement in San Francisco, going to San Francisco CrossFit is kind of like going over to your friends house to goof around in the back. That's as long as your idea of goofing around is swinging kettle bells, jumping rope, and rocketing wall balls up into the air, and your backyard looks like a fenced in cargo area. Sure, I've got friends like that!
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.
