P90X Fitness
P90X: The P90X Program
P90X Origins and Development
P90X The Basics Reviewed
P90X and Muscle Confusion
P90X – Yoga X DVD Reviewed
P90X Kenpo X DVD Reviewed
P90X Supplements
P90X Pros and Cons
Celebrities Using the P90X Program
You can’t turn on the television or read a magazine without some mention of P90X, the high powered fitness DVD series. This series is distinctly different than the typical fitness DVD’s. P90X emphasizes muscle confusion and a no-excuses attitude. P90X reviews are cropping up all over online, and even on Demi Moore’s Twitter updates (she’s a user of P90X). The feedback of P90X seems clear, it works, if you work it.
The P90X is geared toward an extreme workout. The program goal is to build lean muscle and create a ripped body in 90 days, thus the name P90X. Many people are posting their P90X results online in before and after program photos. You can see the real life body transformations in their P90X reviews and testimonials. The program works, if you put in the work necessary. The DVD’s will not pull you out of bed, or take the burger out of your hands. You must want results, and P90X will deliver. This is a real program similar to one a personal trainer would develop, but you don’t have someone calling you and waiting for you, so your willpower and devotion will be the deciding factor of whether P90X fitness will be a success for you.
The cornerstone principal of the P90X program is the muscle confusion. The program aims to keep your muscles confused with a variety of workouts so that your body is constantly trying to adapt to P90X. The P90X set contains a variety of muscle-focused programs, so you can tailor your muscle group and areas you would like to tone and tighten. The intensity of P90X is unlike most DVD fitness programs. The moves are less like aerobics and more like boot camp training sessions, which leverage one’s own weight. Push ups and plank poses are just some of the difficult P90X moves. So if you’re the type to want a hardcore sweaty workout, P90X fitness is the right style.
P90X Origins and Development
The p90x workout, released in 2004, has been an astounding and successful fitness plan for over 2 million people, who have greatly benefited from this intense fitness DVD set. How the p90x plan all began is debated, but regardless, p90x has certainly proved successful for millions, creating celebrity-worthy muscle tone. Beyond P90X DVD’s and fitness tools, there is also a line of p90x supplements that aid in muscle building which is one of the cornerstone features that would definitely boost your p90x physique.
P90X began as the power 90, which is still a popular modern day exercise plan. The goal of the p90x program, was for those who had a certain level of fitness to ramp up their fitness level to that of an athlete. This is how p90x or the power 90 extreme has evolved over the past few years.
P90X was conceived and created by Tony Horton a noted fitness expert. Reportedly Horton researched and developed this program for nearly two years. The reason behind the development of P90X was the testing of the theory of ‘muscle confusion’, which was so successful and convincing, that the fitness program was developed into the p90x it is today. Muscle confusion basically is the theory that shifting the methods in which you work your muscles from day to day will enhance your body’s ability to build muscle. The exercises are also created in interval formats for short bursts of extreme intensity followed by relaxed pace movement. The interval technique also helps to confuse the muscles and further stimulate muscle creation and fat loss. Experts claim that your body doesn’t get adapted to a particular workout routine and you get the maximum results every time you work on a particular muscle.
Another reason behind the well documented p90x success is that when the program was being developed, it was rigorously tested and retested among different body types and genders and on various people, before a generic exercise plan was out in the form of the p90x that we know today. While experts were testing and creating the p90x exercise routines, another set of experts busily designed p90x supplements to support the body’s quest to build lean muscle. The p90x chin-up bar is a difficult but extremely effective and practical pieces the P90X program, which has been an offspring of the p90x program. The pull-up bar and the no nonsense diet plan of p90X, work together in order to receive the results that you have always deserved.
After the first development of p90x was created it was turned over to “test cases”, who agreed to be the test group and try out p90x and see if it was effective. This elite group of athletic fitness buffs are now known as the ‘Xplorers’.
P90X – The Basics Reviewed
The P90X workout program claims that it can take you from “regular to ripped in just 90 days.” The P90X program is brought to market by Tony Horton of Beach Body fame. This program is a 12 video program that focuses on “muscle confusion which accelerates the results process by constantly introducing new moves and routines so your body never plateaus, and you never get bored!” The 12 different workouts vary widely and include Plyomentrics, Synergistics, Cardio X, Ab Ripper X, Kenpo X, Core X Stretch, Yoga X, legs & back, chest & back, back & biceps, shoulders & arms, and chest, shoulders & triceps. The P90X program has been marketed as the program to use in to get into the best shape of your life. This program requires access to dumbbells or resistance bands and a chin-up bar in order to follow.
There is no denying that this is an excellent workout program, but the question is whether this program is designed for the average person just starting out in fitness. The P90X workout program is brutal and requires dedication to keep at it. In my opinion it is far beyond the level of someone just beginning a fitness program for the first time. I think that this program is best suited to those who are looking to add muscle mass or those that are looking to really tone and define. It is almost unbelievable the results that some people have seen in just 90 days but they achieved those results through dedication to the program.
It should also be noted that the P90X program is not marketed as a weight loss program per say. Instead it focuses on “getting ripped” and for many people in order to see that muscle definition weight loss is necessary and an additional benefit.
The basis of the P90X program is muscle confusion. Having said that you are probably wondering just what muscle confusion is then since it is the basis of a highly popular workout program that provides great results with determination and dedication.
Muscle confusion is basically varying the workouts and/or the intensity of the workouts done so that a plateau is not seen. But it is a lot more than that simple answer too. Muscle confusion is very helpful especially with building muscle mass but can help with losing fat as well. It is a well known fact that once your body adapts to anything whether it be exercise or some other physical activity then that exercise or activity no longer gives the maximum benefit. By utilizing muscle confusion the body is always guessing about what is next and doesn’t get a chance to adapt thus allowing for maximum gains and/or loses. The use of the muscle confusion theory and practice is why the P90X program is so successful.
You can utilize muscle confusion without buying the P90X program although the results probably will not be so great as if you do use the program since everything is laid out step by step for you with the program. Here are a few tips for adding muscle confusion to your exercise and fitness regimen especially if you are still working up to being at the fitness level necessary to begin the P90X program.
1.Remember to start off slowly by learning good form and then increase weight/resistance as you decrease repetitions.
2.Only follow an exercise routine for a maximum of 4 weeks.
3.Use weights and/or resistance bands to allow you to change the intensity of the workouts.
4.Change the number of repetitions and/or the number or sets done of each exercise.
P90X Lean for Weight Loss
The P90X Lean is targeted at people looking to lose weight more so that the regular P90X program. It focuses more on cardio than the regular P90X program. The P90X Lean still encompasses 13 weeks and 3 phases like the regular program but the workouts differ in the order and intensity.
Phase 1 of P90X Lean covers weeks 1 through 4 where the focus is on form and finishing the workouts not on weight or resistance used. On weeks 1 through 3 you follow the same routine which is
Day 1 – Core Synergistics
Day 2 – Cardio X
Day 3 – Shoulders & Arms plus Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back plus Ab Ripper X
Day 6 – Kenpo X
Day 7 – X Stretch or Rest
On week 4 things are changed up a little bit for the order which is followed each day for the exercises but the focus is the same working on form and finishing the workouts not on weight or resistance used.
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Cardio X
Day 6 – Yoga X
Day 7 – X Stretch or Rest
Phase 2 of P90X Lean covers weeks 5 through 8 where the focus changes somewhat to working almost to failure on each exercise with 12 to 20 repetitions by increasing the weight or resistance used. On weeks 5 through 7 you follow the same daily routine as weeks 1 through 3 and one week 8 you follow the same daily routine as week 4.
Phase 3 of P90X Lean covers weeks 9 through 13 and this is where the focus really becomes working to exhaustion on each and every exercise with 10 to 12 repetitions by really increasing the weight or resistance used. The same daily routine is followed on weeks 9 and 11 which consists of
Day 1 – Chest & Back plus Ab Ripper X
Day 2 – Cardio X
Day 3 – Shoulders & Arms plus Ab Ripper X
Day 4 – Yoga X
Day 5 – Core Synergistics
Day 6 – Kenpo X
Day 7 – X Stretch or Rest
On weeks 10 and 12 the daily routine differs again to consist of
Day 1 – Chest, Shoulders & Triceps plus Ab Ripper X
Day 2 – Cardio X
Day 3 – Back & Biceps plus Ab Ripper X
Day 4 – Yoga X
Day 5 – Core Synergistics
Day 6 – Kenpo X
Day 7 – X Stretch or Rest
And on week 13 you follow the same daily routine as weeks 4 and 8.
As you can see by the daily training schedule followed using the P90X Lean program the aspect of muscle confusion becomes more the focus as the program goes on and culminates in weeks 9 through 12.
P90X – Yoga X DVD Reviewed
The P90X program is a very popular exercise program and with good reason since many people are seeing great results by following it. However, Yoga is becoming more and more popular as well especially with women. The P90X offers Yoga X DVD as part of the total workout program and some people are also using it as a more stand alone type workout.
The P90X Yoga X DVD is a very long 1 hour 20 minutes and it works you the entire time which is why many consider this to be “Power Yoga” as it requires a good amount of energy. It has many different poses and variations of poses that you move through. A few of the included Yoga poses are Sun Salutations, the Warrior Pose with variations, the Crescent Pose, the Triangle Pose, the Half Moon Pose to the Twisting Half Moon Pose, the Tree Pose, and many more. One of the focuses that Tony Horton has with the Yoga X DVD is that this is “Yoga Strength”. The reason that this can be considered Yoga for strength is that many of the poses utilized in the DVD require balancing the body which forces your body to build the strength needed in order to obtain the needed balance to do these Yoga poses effectively.
Besides focusing on “Yoga Strength” the P90X Yoga X DVD has sections that focus on balance, stretching, “Yoga Belly”, and flexibility. Tony Horton has the following to say about the importance of Yoga in an exercise program, “I can’t do a lot of pull ups and push ups because I workout on a pull up bar all day. I can do a lot of pull ups and push ups because I do Yoga.”
P90X Kenpo X DVD Reviewed
The first question that you probably have is what in the world Kenpo is. Kenpo is a name given to several forms of martial arts. Kenpo is also a specific form of Karate. The second question that you probably have is then what is Kenpo X. KenpoX is basically kickboxing but kickboxing for those with no kickboxing exposure. The Kenpo X DVD is part of the 12 exercise DVD set that is P90X. P90X is a rigorous workout program that can provide great results if one is dedicated and motivated. The Kenpo X DVD includes a warm up and a cool down along with a 45 minute workout section for about 1 hour total time necessary to complete.
The Kenpo X DVD might better be described as kickboxing that focuses on being an arm workout but with cardio aspects incorporated. Many people highly recommend utilizing hand weights while doing this workout in order to up the intensity. The DVD follows a very drill style type routine which makes it easier to master since you focus on one exercise or set of moves that combine to create an exercise at a time. The Kenpo X DVD does have a fairly good amount of variety in the exercises and moves utilized which helps to keep it from being too boring. It also includes non-kickboxing cardio breaks which are used to help keep the heart rate up during the workout.
It is important to note that if you are looking to utilize this DVD as a stand alone workout DVD and not as part of the P90X program that the Kenpo X DVD is not a true cardio only type of workout like Tae Bo. Instead the Kenpo X DVD is more like interval training with time spent increasing hand-eye coordination, strengthening arms and back as well as cardio interspersed to get the heart rate up.
P90X Supplements
The P90X program has been shown to work for many people without the use of the additional supplements. However, many people have seen greater success once adding in these additional supplements to the program. Let’s take a further look at these supplements.
The first supplement is the P90X Peak Recovery Formula which is a powder that you add to water to use during and after the daily workout. The P90X website puts for the following claim about this product, “Replenish, re-energize, and reduce muscle soreness with this shake after a workout. Four parts carbs to one part protein ensures swift muscle restoration after intense workouts!” It has a pleasant orange taste which makes it easy to drink. The recovery drink contains 220 calories, 1 gram of fat, 43 grams of carbohydrate, and 10 grams of protein along with 1,330% of the daily recommended amount of Vitamin E, 750% of the daily recommended amount of Vitamin C, and 60% of the daily recommended amount of Vitamin A. Due to the calorie count on this drink one should be mindful of how that adds into your daily limits and also as to how the added vitamins play into your other supplementation in that area. A 30 day supply of the P90X Peak Recovery Formula drink mix costs about $45 plus shipping which comes to about $1.50 per drink plus shipping which is about average in price for a recovery drink.
The second supplement is the P90X Peak Performance Bars which comes in either a berry or a café mocha flavor. Again these have a pleasant taste which makes them easy to eat. The bars contain 260 calories, 6 grams of fat, 37 grams of carbohydrate, and 18 grams of protein so the calories are on the high side for a snack which is what these supplement bars are recommended to be eaten as. A box of 12 P90X Peak Performance Bars costs about $24 plus shipping which means that they come in at about $2 a bar plus shipping which is about average in price for an energy bar.
P90X Pros and Cons
The P90X program can work wonders with helping tone up, build muscle mass, and/or lose weight but it requires a good foundation of physical fitness and a high level of dedication to complete the 90 day program.
Let’s take a look at the pros and cons of the P90X program to help you decide if this program is the right one for you.
PROS
- One time cost of about $120 for the 12 exercise DVDs plus supplemental materials
- Includes fitness and nutrition guides along with the DVDs
- Easy to purchase either on-line or via the telephone
- 90 day 100% money back satisfaction guarantee
- Does not involve taking expensive nutritional supplements
- Takes the guess work out of what exercises to do when with a complete program
- Easy to fit into your schedule since it is done at home following along with the DVDs
- Once you have the program you can repeat it as many times as you want
CONS
- Must already have a high level of physical fitness in order to begin the program
- Must either already own or purchase free weights, resistance bands, and pull up bar or station
- One time cost of about $120
- The fitness and nutrition guides are not detailed enough
- Very strict program
- Must have at least 1 hour if not longer blocks of time to set aside to do the DVDs
- Must be prepared to follow the program for 90 days straight in order to see full results
- Advertisements for the companies supplements and products on the DVDs
So take a close look at the lists of pros and cons and decide for yourself if the P90X program is the right one for you right now.
Celebrities Using the P90X Program
Celebrities have begun to speak out about using the P90X program whether they are currently using it or have used it in the past with great results. Let’s take a look at some of the celebrities who have spoken out about using this program to get results.
Sheryl Crow credits the P90X program with getting her into great shape for the red carpet at the Grammy Awards.
Matt Diaz outfielder for the Atlanta Braves got hooked on the P90X program during the off-season by his wife. He and his wife did the program together and Matt lost 30 pounds while increasing his fitness level.
Ray Lewis linebacker for the Baltimore Ravens is another professional athlete who has used the P90X program with success.
Demi Moore and Ashton Kutcher use the P90X program and have even gone so far as to speak out on Twitter about it. When internet entrepreneur Kevin Rose Twittered about receiving the program and asking if anyone had tried it Ashton Kutcher tweeted the following “I’m hoping you didn’t just watch it but you worked out with it. They are all pretty much as tough as the first.” Demi Moore then tweeted the following “I have only done the yoga dvd of the P90X so far and that kicked my a**! The husband is banging it out everyday though! I need to motivate!!” shortly after.
Jennie Garth used the P90X program with her personal trainer to tone up for her 90210 comeback. She had this to say about the program, “One day is really hard yoga. Then arms and shoulders, legs, then karate. His program is made to confuse the muscles so you don’t plateau. I feel better now than I ever have.”
If you like to be doing what the celebrities are doing then consider trying the P90X workout program to build muscle, get toned, gain fitness or shed some pounds.
I used this program to prepare for my wedding, and I lost 20 pounds and gained tone in my arms. It is an awesome program that you have to dedicate to, but well worth it.