The P90x is a home exercise program designed by Tony Horton as the successor for the Power 90 regimen. It’s a complete workout system that will get you in shape, and it includes intense cross training, a nutrition guide and dietary supplement plan. The package includes a dozen workout DVDs, a 133 page nutrition guide, a 100 page fitness booklet and a calendar to monitor your progress.
The program costs $120 to $130 depending where you buy, and this includes the nutrition plan, the DVDs, fitness guide and calendar. However you’ll need to get the resistance bands or dumbbells yourself as well as the exercise / yoga mat and pull up bar. You do get a 90 day money back guarantee if you’re not satisfied with the results.
The P90x workout regimen is intense and if followed closely, eliminates excess body fat and gain lean muscle. Tony Horton also does a good job going through each exercise so they’re easy to follow. The workouts are challenging and demand commitment, but if you’re reasonably fit and willing to undergo rigorous workouts, the P90x is definitely worth a look.
Intent of Fitness Program
P90x will help you develop a ripped body, lose fat and gain lean muscles, and the regimen will also increase your athletic ability, and thanks to the nutrition supplement guide, improve your health. The overall objective is to give you a lean, muscled body in 90 days. However, the P90x isn’t just designed to make you look good, but to make you more functional and physically stronger.
The nutrition plan has three stages: Phase 1 “Fat Shredder”, a low carb, low fat, high protein diet, while Phase 2 “Energy Booster”, offers a more balanced amount of carbohydrates and protein. The final phase is “Endurance Maximizer” where your diet consists of complex carbohydrates, a little bit of fat and some protein as well.
The P90x program is intense and isn’t meant for beginners or those who are completely out of shape. The P90x requires you to work out six days a week for one and half hours, which can be difficult if you don’t exercise regularly. Because the workouts are intense, you’ll be asked to undergo a fitness examination to determine if you can handle the P90x.
Equipment / Space Needed
All you’ll need are lightweight resistance bands, a set of dumbbells, and a chin up bar that you can set up in a doorway. A heart rate monitor, push up stands and a yoga mat may be used but they are only optional.
You’ll need about 6 x 6 of available space, which is roughly equal to the space between your couch and TV.
Effectiveness / Results
The program is very effective, and research shows that people who complete the P90x lose anywhere from 12 to 60 lbs. or more. Aside from losing excess fat, it is an excellent system for improving muscle tone. One of the reasons why the workouts have proven so effective is you can do it at home, and if you get tired you can pause the program and rest.
The P90x system works on the principle of “muscle confusion”, and what this means is the workout schedule are varied and new movements added so your body doesn’t have time to adapt to them. This is very similar to the periodization method used by athletes to get in shape, and there’s scientific evidence indicating that workout variation provides more health benefits compared to doing the same workout routines day in day out. To provide this benefit, the P90x program changes your weekly workouts every three to four weeks.
Primary Areas Worked On
The P90x works on all the major muscle areas in your body, as it consists of body weight training, yoga, stretching, abdominal exercises and martial arts. All the workouts are presented in circuit format where you move from one exercise to another with just a few seconds between each.
Each of the DVDs target specific parts of your body, so one strengthening exercise works on your back and chest, then back and leg, and arms and shoulders. Other exercises work on your biceps and back and the triceps, shoulders and chest simultaneously. The other DVDs concentrate on stretching, yoga, abs, cardio fitness, Kenpo kickboxing and Plyometrics (power movements).
The Plyometrics workout is the most rigorous. This 59 minute program starts with an extended warm up session after which you’ll go through several jumping moves that target your lower body. The movements in this cardiovascular routine are high impact xo your shoes need to have shock absorbing properties. You can also customize the routine if you want to focus on specific areas like increasing muscle tone or losing fat.
The P90x lasts for 90 days, and you’ll be working out 6 days a week. The duration of each exercise is around 60 to 90 minutes, with the Chest and Back DVD lasting for 53 minutes and focused on the chest muscles. The Chest and Back DVD also includes traditional and unique pushups, wide stance pushups, and exercises that focus on your back muscles using pull-down and pull-up routines. This is where you’ll be using the resistance bands, and you’ll be using them also for other routines. This DVD also has several dumbbell workouts.
The P90x yoga workout lasts for 90 minutes and can be challenging too. But if you’re conditioned and simply want to increase and improve muscle tone, there’s the Doubles feature where you perform P90x workouts twice a day. The regular P90x program however, lasts for 13 weeks where you alternate three routines.
Customer support is first rate, as the official website has a 24/7 customer support line, a FAQ, live chat and email. There are also links to their Facebook and Twitter accounts where you can post questions, and their YouTube channel is very informative. The website also has an online fitness test and offers suggestions for pull-ups, pushups and tips for the other exercises.
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