I’m now halfway through week 7 of the P90X Program and am really starting to see some pretty great results. You can check out the Day 30 before and after photos here if you’d like. I expect far better results on to be posted on Day 60, as I’ll be freshly recovered and I’ll be getting into the bulking up stages of the program, but I still feel pretty awesome.

I only wish it was summer right now so I could get out and make use of my recent fitness gains.

Anyway, I’m nearing the end of the resistance portion of Phase 2. Next week will be a recovery week, which I desperately need. Don’t get me wrong. I’m still enjoying the heck out of the workouts, but I’m definitely sore and tired. I’m usually a pretty big humbug to be around this time of year, so the way I feel right now says a lot for my increase in mood from P90x.

Getting Through Workout Plateaus

While not all of P90X has to be followed to a T (the nutrition program is somewhat complicated) the one thing I really do recommend following is the tracking of your workouts on paper. The same goes for any workout program.

By writing down how many reps and at what weight you did them you not only have a reference for what you did last time, but you also have motivation to beat that record.

Far too often people will get stuck doing the same 10 reps at x weight for weeks and weeks. This is part of the reason so many people hit plateaus. You have to challenge yourself to bump up reps and weights if you want to see improved results. The same goes for cardio. You have to challenge yourself to get better each time. Tracking is a great way to do this.

Getting back to how P90X is going, over the past week or so I’ve noticed a pretty big bump up in my strength. This is probably due to my body getting used to recovering faster. It’s sometimes difficult to recover in 24 hours.

Specifically, I’ve noticed the most strength in my abs. I’ve gone from being able to do about half of the Ab Ripper X program to being able to complete the entire thing fairly easily. I even use a 3 pound medicine ball on the Mason Twist, and hope to bump up to a 6 pound by Week 9.

I’ll get full reviews of each program done soon and I’ll be blogging more once the holidays calm down a bit, but for now I’ll probably only post a few more until Day 60 or so, when the Day 1 / Day 60 Before and After shots will come.

Keep working hard out there everyone and Happy Holidays!

I’m now in the first part of week 6 of the P90X Program, about 35 days in, and I have to be honest. I’m sore, I’m having a bit of trouble recovering from each workout, and I’m getting to where I’m not enjoying the workouts as much as I did in the beginning. It’s starting to feel a little bit more like work than fun.

But that’s ok. I embarked on this journey for a few very specific reasons, developing a stronger sense of discipline being one of them. Grinding through a tough time and refocusing on my motivation is what will get me through this.

That said, I’m now over 1/3 of the way done with the program and I still feel AWESOME throughout the day. Normally this time of year for me is a bit dreary. I suffer from moderate SAD (seasonal affective disorder) and usually get a little bit down during the colder months with no sun.

But not this year. I feel great and I know P90X is the reason.

I’ll get a review of the Week 5 workouts posted soon, but right now I want to get into one of the big reasons I am doing P90X.

Physical nitty gritty results.  Here are four before and after photo comparisons of poses taken on Day 1 and Day 30. The results aren’t extremely astounding yet. I expect that to come closer to week 9 or so, but they’re definitely starting to show, which is great after only 30 days.

Front Pose

You’ll notice that I was in decent shape before starting P90X, as the program recommends, but I was definitely getting a bit scrawny, and plump in some areas where I wasn’t ok with.

The biggest differences in this photo are the changes in my abs, and the changes in my shoulders. My abs are much more defined and my shoulders have beefed up quite a bit. You’ll probably also notice that I’ve got a bit more confidence in my look, which is huge for a person’s overall appearance.

Front Biceps Pose

This is probably the photo with the biggest visual difference. My biceps are much more defined, shoulders are much more beefy, and midsection is starting to pop. There’s also a lot more confidence in my face here, just as was the case in the first photo. If you look closely at my obliques you can tell that I’ve added quite a bit of strength there as well.

Back Pose

The differences are subtle in these photos, but if you look closely you can see more beef up in my lats (upper back) as well as more definition and beef in my shoulders. You can also see the reduction in body fat in my midsection as well as the increase in muscle definition in my lower back. The biggest difference here is my posture. I find myself standing up straighter more naturally now whereas before I sometimes had to think “stand up straight.” This is no doubt due to the increase in core strength.

Back Biceps Pose

Like the other biceps pose, this one shows major differences. My shoulders are much more beefy, my biceps are larger, my entire back is much more muscular, and my midsection is getting much more solid. You can’t tell here, but my legs are also much more muscular than they used to be.

Overall, I’m satisfied with the changes in appearance so far, but I know I’ve got a long way to go to get to where I really want to be. I’m going to keep at it and really focus on my nutrition over the next 30 days.

The biggest change, as I eluded to before, is in the way I feel. I hope that will continue to get better as I progress as well.

I’ll post more updates this weekend as Week 6 comes to an end.

I’d love to hear your feedback and your stories as well. Post in the comments how your workouts are going. If you have a before and after story to share, share it!

For those of you following my P90X journey, it’s still going well. I’m actually past day 30 and will get some pictures up soon, but I’d like to take a post to address an important issue that I know a lot of you are struggling with, and something that is extremely vital to long term health and fitness.

I’ve always been a firm believer that nutrition is half, it not more of the battle when trying to make a significant change in your health and fitness, and overall lifestyle, however many people out there struggle with their fitness goals because they have not yet learned this lesson.

I know several people personally who go to the gym religiously, but then follow up their workouts by consuming mass quantities of pizza and alcohol because they think they deserve it. This is the equivalent of washing your car and then driving it through a mud hole. You’re basically undoing all of the work you just did.

A lot of people will also eat pretty well following a workout with a nice protein shake and then a healthy meal to follow, but then they won’t touch a healthy piece of food for the next three days. Unfortunately that’s the same as washing your car, waiting 4 hours, then driving your car through a mud hole.

The Muscle Repair Process Needs Continuous Fuel

Your muscle fibers go through a rebuilding process for up to 48 hours following a workout. They need good fuel in order to do repair themselves and grow and become toned. If you do not fuel them properly (protein, water, good carbs, and good fats) you will actually LOSE muscle. And when you lose muscle, you decrease your metabolism, which contributes to fat storage.

My point: Your muscle fibers cannot repair themselves with continuous poor nutrition.

Now I’m not saying you can’t have the occasional slice or the occasional brew, but if you do try to keep it in moderation and don’t do it more than once a week.

Take this as an example. I was watching The Biggest Loser last night after a grueling 60 minutes of P90X Plyometrics X. On this episode the contestants were sent to a Marine Boot Camp for a week of basic training exercises. This should whip anyone’s butt pretty good right? I went into it thinking they’d all lose 20 lbs.

Well it did whip their butts, but they didn’t all lose weight. The contestants all said the workouts were extremely intense and probably burned more calories in their workouts than they did in any other week, but do you know what happened? Nearly half of them gained weight that week.

Why? Because they took in more calories than they burned, and they didn’t fuel their bodies to recover from the workouts.

The food at the mess hall isn’t exactly the breakfast of champions. It’s things like french toast, danishes, greasy sausages, pancakes, syrup, and then some. This kind of food is MURDER to a good workout. All of the manufactured sugar and processes preservatives strip the water right out of the body. This means the body has no water to repair the muscles fibers and lean muscle cannot grow.

Now for all of you out there wondering how putting on muscle helps you lose weight, well that’s another blog post entirely, but the basic gist is that muscle burns many more calories (up to 5x) than fat does to survive. This means the more muscle you have, the more fat your burn naturally. This is  a large contributor to why skinny muscular people stay that way, and why overweight people continue to gain weight.

I’ll post a good way to get started on your nutrition plan soon. Until then, just use your head and ask yourself if what you’re eating is good for your body.

Day 30 P90X before and after pictures to come.

Recommended Resources:

If you’re looking for a simple and easy to follow weight loss plan for your new years resolution goals, or you simply just want to live a healthier lifestyle (always a good idea), check out the following weight loss systems. The first is running a promotion for the upcoming new year.

Strip That Fat – Focused on lighter workouts, cardio, light weight training, and healthy eating. Caters towards women, but also works for men who are not looking to be extremely bulky. Great for tennis, golf, runners, cycling, etc.

P90X Home Workout Program – Extreme focus on fitness. Utilizes an intense blend of cardio, weight training, plyometrics, and yoga to build your body and increase performance in all areas of fitness. Also promotes an incredibly healthy diet, all designed to whip you in shape in just 90 days.

I know I haven’t posted in almost a week, and we’ve had the holidays to trudge through, but no worries. I’m still going strong with P90X. I figured since this was Week 4 of the P90X program, a recovery week,  I should go ahead and recover from blogging so much too

In all seriousness, the term recovery is a bit misleading in the P90X program. Normally you would think a recovery week would mean one or two days of cardio and a few pushups and situps here and there to get the blood flowing, but not with P90X. This sucker ain’t no picnic, and I love it.

The recovery week went like this:

• Yoga X
• Core Synergistics
• Kenpo X
• X Stretch
• Core Synergistics
• Yoga X
• X Stretch

Granted, it’s not the arm, back, leg, chest, shoulder, and ab pounding that you take throughout a normal week, and it’s very stretch and core heavy, but it was still tough. But not tough enough so I couldn’t recover, which is perfect for an active recovery.

I’ve actually come to welcome the stretching and yoga routines. I didn’t like these at first because I was admittedly inflexible, but now I’m getting to the point where I can execute all of the stretches and poses well enough to benefit from them that much more. I also notice that I can use much more of my muscles that I used to be able to before these routines.

The best thing about the core, yoga, and stretching routines is the way you feel afterwards. Relaxed as can be. It makes sleeping through the night extremely easy, which in turn gives you more energy throughout the day. A great cycle to get into.

As far as results thus far go, it’s been 28 days now and I’m noticing an incredible difference. I’ve gotten many compliments from family, friends, and co-workers about how great I look, and I feel even better. I’m a lot more productive throughout the day to. My to-do list is getting thin.

I can’t imagine how good I’m going to look and feel after 90 days.

Now that recovery week is over with I’m looking forward to getting back into pumping some iron and heading into Week 5, which starts Phase 2, introduces a few new routines, and starts the muscle confusion aspect of the P90X program, which is designed to keep your muscles from adapting to the exercises.

This ensures you will not plateau.

I’ll snap a few pictures on Day 30 and post those along with Day 1 photos so everyone can see the results I’ve been talking about. Look forward to those through the middle of the week.

Until then, hit the gym and keep eating well!

Alright, so I’m dusting off the P90X section of this blog after not posting for a few days. It gets a little bit too repetitive to post every single day, so I think I am going to keep it to about twice a week unless there is a big change, which is actually coming up, because next week the workout switches up a bit.

Anyway, I’ve got a couple of lessons to share with you in this post that are very important to your health goals, whatever they may be so listen up.

I’ve never been one to lie. Today will be Day 19 of the P90x program. And while the workouts are getting easier, my strength is noticeably increasing, and I look and feel much better, I am still having difficulty with a few areas of the P90X program. I figured by now I would be breezing through it, but nope. It’s still tough at some points.

I’m struggling with keeping my heartrate and breathing under control with the Plyometrics and other high intensity cardio workouts. There are a few exercises in Ab Ripper X that I still struggle making it all the way through, and some of the Yoga X poses are just out of the question.

This has served as a wake up call to me. The lesson here is, no matter how good of shape you think you’re in, you should always be challenging yourself in new and different ways. Each area you improve will have multiplied effects on the rest of your body.

For example, since I’ve been doing Yoga – started about 3 years ago – I have noticed a huge increase in how much more of my muscles I can use. The fact that I am so much more limber, and so much more centered and balanced has a large impact on the range of motion and the focus that I have when using my muscles. I can actually feel that I am using more of them during physical activity, and that means increased performance.

The second lesson is about rest. Next week starts a recovery week for P90X. Now this isn’t a full week off of doing nothing. There is still a workout to be done every day. But this week is meant for the muscles to recover. It’s a lot of cardio, yoga, stretching, and core work.

Some might not call this rest, but it actually is. And it can be more effective. This method is called active rest. This means getting the blood flowing through your muscles so you can recover quicker. And with an entire week of focusing on this while my muscles are screaming for recovery, I know that this week will be extremely, and will most likely be one of the most beneficial weeks of the program.

The lesson is, when you have off days in your workouts, make sure you’re still doing something active. Pump out a few pushups, do some jumping jacks. Do a quick 30 minutes of yoga, or get your blood flowing with your fitness bands.

Do this on your off days and you’ll notice your muscles recovering quicker, which means more muscle growth, which means more calories burned, which means more weight lost and a better you.

I’ll probably post again on Monday when recovery week starts as things start to change up a bit.

And don’t forget to be on the lookout for Day 30 pictures. I’ll be posting Before pictures and Day 30 pictures at the beginning of December or so.

I’m looking forward to seeing the change myself.

Additional Resources:

The Weight Loss Secret That You’re Probably Screwing Up – This post discusses one of the biggest reasons that people fail to lose weight, and exactly why we as humans always seem to “fall off the wagon.”

As many of you probably know, I’m in the middle, well not the middle, but the beginning stages of the P90X Workout Program. You can read all of the posts in the P90X category if you wish, but this post has a different goal.

I want to let you in on a weight loss secret that all of the people out there who have had success with weight loss and getting in better shape have mastered. This may be the single thing that is keeping you from being in the kind of shape you want to be in, and I absolutely mean that.

It’s not about some magic exercise. It’s not about some magic food. And it’s not about some magic supplement.

It’s about the way you think each and every day about your life. It’s about avoiding rationalization. You see, we all have the built-in natural tendency rationalize why we can do certain things. For example.

“I worked hard all day, so I don’t have to mow the grass when I get home.” – Think like this too long and your yard ends up a foot tall and you have to pay someone to mow it.

“I got a lot done today, so I don’t have to do as much tomorrow.” – Think like this too long and you’ll get into the habit of never getting anything done.

“I’ve been eating really well lately, so this pint of ice cream is ok.” – Think like this too long and you’ll eventually be eating nothing but junk.

I have seen multiple nutrition and weight loss programs fail not because they were poorly designed, but because the people couldn’t fight the urge to rationalize their habits. You can’t allow yourself to rationalize why you have poor habits if you want to succeed not just in weight loss, but in life.

If you think that because you have had some small success that you are now entitled to go back to the way things were (which probably got you to the point where you’re at now) you will absolutely fail.

Now don’t get me totally wrong here. There’s nothing wrong with working really hard for a week and then rewarding yourself with a “cheat meal,” but you must be 100% disciplined about it. You must stick to it. You cannot allow yourself to fall into the trap that most people fall into.

Why does this happen? Why do we rationalize? Because we need a “reason why” we do the things we do, but most of the time those reasons why are detrimental to our lives, because most of the time they’re making us more lazy.

If you say to yourself, “I worked out today, so I’m going to have this cheeseburger,” that’s not getting you anywhere. That’s just erasing all of the hard work you put in with your workout. You might as well not do anything at all if this is the way you think. You’re coupling positives with negatives, and that means NOTHING for progress.

Eventually you’ll get into the habit of over-rationalizing. You’ll think because you ate that cheeseburger yesterday and it was “ok” that you can do it again today. Then you have an over abundance of negatives.

This is exactly how people fall off the wagon.

To be successful with weight loss, you must be disciplined enough to resist your rationalizations.

Instead of coming up with reasons why you can eat junk food or be lazy or whatever, you should be thinking about how to turn your positive behavior into more positive behavior.

For example, you should say to yourself, “Hey, I worked out today, so I’m going to reward my body for it’s hard work by eating healthy, and then I’m going to do it again tomorrow.”

“Hey, I got a lot done today, there’s no reason I can’t work this hard every day.”

This way you’re following up positives with more positives and you WILL make progress each and every day.

This one thing is what separates the successful and healthy people from those out there who struggle with health and weight issues every day.

The key to fighting rationalization is the AWARENESS that you are doing it. If you catch yourself saying something to yourself to rationalize a poor behavior, think of what that poor behavior might lead to if you keep it up, and think of what you can do to turn that rationalization into a positive.

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This week of P90X went great. I still find myself wanting to pause the DVDs at times, but I’m able to power through it just by remembering to breathe properly. After the Plyometrics workout earlier this week I felt extremely energized to do the rest of the workouts. I’m able to get through Ab Ripper X nearly all the way without breaking. I’m still having a bit of trouble with the higher intensity full core exercises. Those will come in time however as I strengthen my lower back.

As far as the strength training goes I have been able to increase by chin up and pull up rep count by 50% from week one. That’s a pretty great improvement in just one week. I’m thinking about strapping on ankle weights in a couple of weeks when I do pullups and chinups to put on some more muscle. I’m a fairly light dude. I may also need some heavier weights a couple weeks down the road for some of the bicep and back workouts.

Sundays are an off day for P90X unless you want to do the Stretch X workout. It was an amazing fall day in Louisville, KY, so rather than do that, I felt like getting outside and enjoying the weather. I went and played a little Disc Golf with some friends. It’s not the most active sport in the world, but I found myself wanting to jump over ditches and trees on the woodland part of the course we played (Iroquois Park for those who are wondering), which I had a lot of fun doing.

The great thing is, I was telling my friends that I was playing with about the workouts that Brooke (my girlfriend) and I had been doing and of the great results I have been getting in just a couple of weeks so far. They’ve said they needed something to help get them in shape and I ended up getting them to agree to try it out. They’re going to come check it out this week and I’m going to help get them set up with the equipment and nutrition plan as a coach, which is pretty exciting. I told them they could get the DVDs on Amazon for around $100.

One of the reasons I am doing P90X is to be able to have a more positive effect on those around me, and thus the world. And what better way than to get someone else involved with it.

This upcoming week is the last week of Phase 1 and then it’s onto a recovery week of a lot of cardio, yoga, and stretches. I’m going to go at it really hard this week so I can maximize the week of upcoming recovery. I’m looking forward to getting into it tomorrow.

I’ve decided to hold off until Day 30 to post any pictures because I want people to see visual results of the changes. At Day 30 I’ll post a Before and the Day 30 photo. It should be a significant change given the results I’ve noticed in just a couple of weeks.

More later this week!

So I’m now into double digits of doing the P90X program on Day 10, and WOW do I feel amazing. In just 10 days I’m already noticing a huge improvement in my energy levels, motivation levels, and the way I feel throughout the day. And that’s awesome considering that it is now getting dark at 5:30pm and temperatures are approaching freezing. I usually get affected by the lack of sun in the colder months, but being so active is keeping me feeling awesome.

I have to say I’m still struggling with the higher intensity cardio workouts like Plyometrics. I’ve never had top notch cardio and that was one of my goals going in. I am noticing that the cardio workouts are getting easier though, so hopefully I’ll be able to keep my breath better soon.

As far as my strength goes, that’s gone up significantly in just 10 days too. I’m lighter on my feet. I’m moving around faster, and I can just notice that life is getting easier. I had really forgotten how awesome being in top notch shape made me feel.

The only real tip I have today is that if you’re doing an exercise program of some sort make sure you stick to your nutrition plan along with it. I have a blog post written about that, but it’s on my other computer. I’ll try to post it tomorrow. I say that because I do this thing called a cheat meal where I will eat whatever I want within reason for one meal each week. It helps me not get super burnt out on extremely healthy food.

The thing is, when I eat that one cheat meal, usually a cheeseburger or Penn Station Sub, I am noticeably more sluggish throughout the rest of that day and definitely throughout my workout. It’s just absolutely amazing how big of a difference nutrition makes in your daily life.

I honestly believe that by the time P90X program is through I’ll not only be much more healthy, but also much more successful, just because of the way I feel each and every day.

So I have a story in today’s post about what not to do with P90X, or any workout for that matter, but before that I want to talk about the importance of recovery.

Day 7 in the P90X Home Workout Program is set up to either be the Stretch X routine, or a complete rest and recovery day. At this point in the routine I felt like I needed to rest. If you’re really sore and are having trouble getting through workouts, it probably means you need to rest too, even if this means taking a day off. Don’t let your ego get in the way and try to “tough it out.” That’s just stupid.

Luckily the day off came when it did, because I don’t want to miss a single day of this thing. It’s awesome. That said, when you work out when you should normally be recovering you are actually doing more harm than good. Instead of expending calories repairing your muscle tissue, you are expending calories working out and tearing your muscle tissue even further.

This does not allow your muscles to recover from the previous workout and over time will result in what is known as atrophy of the muscles, or decreasing size and strength.

The great thing about how the P90X Program is designed is that you swap out strength training days and cardio days. If you noticed, the first week alternated strength, cardio, strength, cardio, strength, cardio, rest. This strategy allows muscles to recover that need to by giving them enough time off to recover, then hits them all with a full 48 hours of recovery. Fast gains. Very effective. Just make sure you’re eating enough (more on that in another post).

So here’s my story about what not to do.

I had a friend who I hadn’t seen in a while call to see if I wanted to check out Monday Night Football with him and a few others who I also hadn’t seen in a while.  My girlfriend was caught up at work and didn’t get home until about 8, so it was either ditch my friends who I hadn’t seen in a while, or skip P90X for the night.

Well I was all set to just work out and then go to bed, because I really didn’t want to go out to a noisy restaurant anyway, but my girlfriend (love u babe) convinced me to because I hadn’t seen my friends in so long. The problem with that was that I wasn’t about to skip my workout.

You see, P90X is not just about the fitness for me. It’s about motivation, character building, follow through, discipline and determination as well. So, long story short, we had a great time hanging out watching MNF, and I sipped on a water the whole time. We got home at about 11:30pm. I was ready for bed, but I couldn’t skip my workout.

We proceeded to do the entire Chest & Back, and Ab Ripper X routines and finished around 1 am. It was pretty brutal, not because I was sore, but because I was exhausted and had no energy. I had to cut a few sets short and barely made it through Ab Ripper X. Nevertheless, I finished, however I don’t recommend doing this at all.

Should I have skipped my workout? No. Should I have ditched my friends? No.

What I should have done from the start is set a schedule that P90X starts at 6:45pm on the dot. This would have had us finishing up at about 8pm with time to spare for MNF to start. Other than not wasting time, this also keeps the body primed and ready to go about the same time each day, and allows a consistent nutrition plan, which increases the effectiveness of the program.

Not to mention getting less than 6 hours of sleep before work the next day is really bad for recovery. Make sure you’re getting at least 7 hours a night, if not more.

I’ll post again in a couple of days. Even though it’s a big time investment, I feel great and I can’t wait for plyometrics tonite. Wish me luck and thanks for following along.

Even after just 4 days of the P90X Program things are starting to get a little bit easier. Going straight into the workouts with not much buildup was a pretty good shock to my system, but I suppose I’m getting used to it now. The 60 minutes is going by a lot faster and the workouts are actually teetering on fun, until the last couple of painful reps that is, haha.

The Legs & Back routine was about what I expected. A lot of lunge variations squats variations, calf raise variations, as well as variations of pull-ups and chin-ups. It was grueling at times. Those of you who have done leg workouts in the past know that the pain that comes with leg workouts is a lot more intense than that of an upper body workout. I’m not going to lie. It hurt, but what kept me going was remembering the fact that I am working towards a goal, more energy, more motivation, and an overall better life. I know if I give up on a set or a workout that I’m more likely to do it again in the future, and I’m not okay with that. Of course if I know I’m at my limit I’ll take a breather, as should you, but I try not to.

My upper body is definitely not what it used to be. I maxed out at 10 reps on most of my chin-up and pull-up sets, which is pretty sad. I used to pump out 20 with no trouble. I’ll get back there hopefully in a couple of weeks, but needless to say I’m a bit disappointed here. The 10 extra pounds I’m carrying probably isn’t helping.

The Ab Ripper X routine was fun as usual, but was a bit tougher this time. I’m not sure why. Maybe my abs got more of a workout during the Legs and Back routine due to the pull-ups, but I definitely didn’t do as well here as I would have liked to. I’m looking forward to tomorrow so I can go at this one again.

The Kenpo X routine was really fun. I liked it a lot. It combined boxing with karate to create a cardio filled workout that still left my legs and arms burning at the end. At one point you do 100 punches in a horse stance, which is pretty grueling, but feels great to accomplish. When I woke up this morning my triceps were on fire, as well as my legs. It was a decent core workout too with all of that twisting to punch. I’m glad today is a recovery day.

One tip I have with this one, and I guess any of the routines, or any workout for that matter, is to remember to breathe. I caught myself and my girlfriend (who is doing P90X with me and I am very proud of so far) holding our breath a few times. It definitely helps get through the workout when you breathe properly. Continuous fresh air in your lungs keeps your energy higher, which helps with your output, meaning you can work harder and get better results.

The Fitness Guide that comes with the program says you can take Day 7 off if you want to, or you can do an hour of Stretch X. I may pop in the stretch DVD and do a little bit of it later, because I could use more flexibility, but for the most part I am going to use today to recover. My body is telling me that I need it.

I hope you’re doing well too with your workouts. I’ll probably post again on Tuesday or so. Keep an eye out.