The best advice that I can give is to commit yourself to the Nutrition Guide! I tell all the people that I coach that your results are going to come from about 80% diet and 20% workouts. However, this does not mean you can slack on the workouts, because you still have to build muscle and burn calories to increase your metabolism, get stronger, and lose body fat.
It is not necessary to eat anything before you workout, especially if you are doing it in the morning and crunched on time. The last thing you want to happen is cramp up because you ate something and didn’t give it enough time to digest. However, if you do have time to eat, like an hour, then eat a small simple carbohydrate like an apple. This will give you more energy during your workout. The most important time to eat would be AFTER your workout when the body demands simple (easy-to-absorb) carbohydrates and protein for recovery. You have about an hour span after your workout to eat or take your Recovery Formula.
The answer is NO! Many women have followed the P90X Classic version, which is a balance of both cardio and resistance workouts, and don’t get muscular at all! They just lost a lot of body fat and got very toned. Also, women don’t have anywhere close to the testosterone levels that men do, which makes it much harder for them build muscle. If you focus on 12-15 reps, you will be fine!
Yes! If you want to lose body fat and weight quicker, stick with the P90X Fat Shredder Phase as long as you want and as long as you don’t have any kidney problem. I followed the Fat Shredder diet for pretty much my entire first rounds of P90X and Insanity workout. However, if you hit a plateau while on the Fat Shredder diet, then move to the next phase.
The 3 P90X Nutritional Phases do not have to coincide the 3 workout months. The “phases” simply mean the phases of one’s physical need based on their goal.
Per the p90x nutrition guide:
This plan is designed to change right along with your 3-phase workout demands, providing the right combination of foods to satisfy your body’s energy needs every step of the way.
While P90X is designed as a 90-day program, you might choose to alter your choice or timing of one or more of the plans. You can follow any phase at any time based on your nutritional level. These are general guidelines recommended here.
The selection of the different phases depending on your GOALS and one can switch to the different phases at ANY time.
If your goal is to:
“Strengthen muscle and shed excess body fat” – 50/30/20
“Maintain Phase 1 changes with additional energy for midstream performance” – 40/40/20
“Support peak physical performance and satisfaction over the long term” – 20/60/20
When you don’t have enough energy, it means you are not taking in enough carbohydrates during the day. One thing you can do is eat a simple carb, like half an apple or a slice or 2 of whole wheat bread with almond butter, about an hour before you workout. This should increase your blood sugar level in time for the workout, therefore giving you more energy.
Of course it’s ok to have a drink every once in a while! It’s important that you don’t over-do-it though. Drinks that are “healthier” for you are Coors light, Bud Light, and Miller Lite. Remember though, alcohol has a lot of calories and can add up very quickly! I would recommend to not drink during your first go through of any routine until you hit your desired results. That is what I had to do because the alcohol kept me from getting the results I wanted.
Here’s an article I wrote about working out and alcohol.
Yes, you should take the Recovery Formula after every intense workout, especially workout programs like P90X, INSANITY, Asylum Vol 1 & 2! The only one I wouldn’t take it after is P90X X Stretch or any easy workouts
I don’t use it. It’s naturally occurring in our bodies, and facilitates muscle building and recovery. There has been a significant amount of research on creatine. I encourage you to google it and study it for yourself before deciding to use it.
You can actually use all of the supplements that I listed in this FAQ category (and here) to gain mass. Remember, gaining mass has a lot to do with your diet and proper timing of supplements!
P90X is a 90-day home fitness program that will get you into excellent shape if you commit to both the diet and workouts! It’s the program that took me from a flabby 187 to a totally cut 165 in just 90 days! You can learn more about P90X by clicking here.
Insanity is a very intense program and is usually taken on by people who have already completed P90X and looking to lose that last bit of fat. Insanity only involves body weight for resistance, and is mostly cardio based. I didn’t start Insanity until after one round of P90X. However, my wife and sister-in-law started off with Insanity and they liked it!
I’ve used P90X and Insanity.
Yoga is very beneficial, and I recommend that you complete the workout. It increases balance, core strength, and flexibility. It’s an important workout if you’re looking to take your fitness to the next level. If you think it’s too long, you could try P90X2 Yoga which is shorter in length but just as effective!
You can do this if you really have to, but I don’t recommend it. By doing it right after your workout, you won’t have to worry about warming up or stretching again.
With ARX, make sure you complete all the reps, even if it means you have to pause 20 times! It will get easier and easier each week. Also, it’s important that you make sure you are using proper form for all the exercises. I actually did ARX before my regular workout because I felt that I had more energy at that point to really bring it and complete all the reps!
I recommend waiting at least a week or two in order to let your muscles completely heal. However, if you feel it’s necessary to work out during that “rest week,” then add in a light resistance day and/or a few cardio days as well.
Yes! It’s important that you take all the necessary photos, preferably on Day 1, Day 30, Day 60, and Day 90. Here are the proper poses: front with hands down, front with hands on hips, front flex, back with hands down, back with hands on hips, back flex, side with hands down.
You should also be tracking your weights as well as measurements for your neck, arms, chest, waist, hips and thighs.
There are 3 versions: Classic, Lean, and Doubles. I recommend the Classic version for anyone who is looking to put on some mass and lose body fat. This version is very popular among the men, but many women enjoy it as well. The Lean version focuses mostly on cardio, and is popular among the women. Doubles is for all the crazy people who can’t get enough exercise! It involves doing an extra cardio workout on resistance days.
Doubles is very demanding on the body, and it’s very important that you take in the proper pre and post workout nutrition. If you feel like your body can handle the extra workload, and you are wanting to shed a bit more body fat, give it a try. Or, you can do what I did – substitute Insanity cardio routines for the P90X cardio, which will definitely up the intensity factor!
This is a common worry that most women have. There is no need to worry because men develop muscle much easier than women. Women who go through the P90X Classic version get toned, lose body fat, and get great results.
If you’re looking to get toned, then focus on 12-15 reps, and if you’re looking to gain mass, 8-10 or 6-8 reps is best.
You will need the P90X Chin-Up Bar, and either resistance bands or dumbbells. I have a package deal available on this site, which includes the P90X DVD’s, Nutrition Guide, Fitness Guide, P90X Pull-Up Bar, one month’s supply of the Recovery Formula, and 3 resistance bands. Click here to learn more about the P90X Peak Results Package.
Nada! All the resistance workouts are done with body weight.