By LINDSEY TANNER, AP Medical Writer – Mon Apr 26, 9:26 pm ET

CHICAGO – Four common bad habits combined — smoking, drinking too much, inactivity and poor diet — can age you by 12 years, sobering new research suggests.

The findings are from a study that tracked nearly 5,000 British adults for 20 years, and they highlight yet another reason to adopt a healthier lifestyle.

Overall, 314 people studied had all four unhealthy behaviors. Among them, 91 died during the study, or 29 percent. Among the 387 healthiest people with none of the four habits, only 32 died, or about 8 percent.

The risky behaviors were: smoking tobacco; downing more than three alcoholic drinks per day for men and more than two daily for women; getting less than two hours of physical activity per week; and eating fruits and vegetables fewer than three times daily.

These habits combined substantially increased the risk of death and made people who engaged in them seem 12 years older than people in the healthiest group, said lead researcher Elisabeth Kvaavik of the University of Oslo.

The study appears in Monday’s Archives of Internal Medicine.

The healthiest group included never-smokers and those who had quit; teetotalers, women who had fewer than two drinks daily and men who had fewer than three; those who got at least two hours of physical activity weekly; and those who ate fruits and vegetables at least three times daily.

“You don’t need to be extreme” to be in the healthy category, Kvaavik said. “These behaviors add up, so together it’s quite good. It should be possible for most people to manage to do it.”

For example, one carrot, one apple and a glass of orange juice would suffice for the fruit and vegetable cutoffs in the study, Kvaavik said, noting that the amounts are pretty modest and less strict than many guidelines.

The U.S. government generally recommends at least 4 cups of fruits or vegetables daily for adults, depending on age and activity level; and about 2 1/2 hours of exercise weekly.

Study participants were 4,886 British adults aged 18 and older, or 44 years old on average. They were randomly selected from participants in a separate nationwide British health survey. Study subjects were asked about various lifestyle habits only once, a potential limitation, but Kvaavik said those habits tend to be fairly stable in adulthood.

Death certificates were checked for the next 20 years. The most common causes of death included heart disease and cancer, both related to unhealthy lifestyles.

Kvaavik said her results are applicable to other westernized nations including the United States.

June Stevens, a University of North Carolina public health researcher, said the results are in line with previous studies that examined the combined effects of health-related habits on longevity.

The findings don’t mean that everyone who maintains a healthy lifestyle will live longer than those who don’t, but it will increase the odds, Stevens said.

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Because of the flexible nutrition plan, people trying to avoid weight loss can modify and customize their eating to create a plan that works the way they need it to. By shortening one of the three phases or skipping the Phase 1 Fat Shredder altogether, individuals in this same situation have been able to get the results they want.

The  90X training plan is also for women as much as it is men. In every workout routine you will see both men and women “bringing it”. You will see some of the participants doing variations of the moves to help you get an idea of what modifications will work for you. The P90X training system allows you to choose the amount of weight and number of reps you do to help you customize as your ability improves.

Another benefit that is popular with P90X women is the P90X Lean Approach. This program (included with P90X) is slightly more focused on cardio and less intensive. It is focused on developing lean muscles, not on bulking up. Despite how it sounds, however, the Lean Approach is still P90X through and through and will have you working hard!

Although the P90X training system is designed to transform bodies, it is extreme. Possible modifications to each exercise make it easy for people at virtually all fitness levels and ages to customize an appropriate workout session.

By reducing reps or resistance, individuals who aren’t quite ready to ramp it up too much are able to start slow and bring it harder and harder as they progress in ability and fitness. For those who are nervous about beginning an extreme fitness program, the original Power 90 series is an alternative starting point. Many  90X participants finished 90 days of the original Power 90 before starting the P90X.

The P90X training system is a customizable extreme fitness program. It allows you to grow with it and modify your workouts as your needs and your body changes.

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I recently recieved this question via e-mail and thought I would share it and my answer with everyone.

I was wondering if i am over training. Currently im doing two a days from monday-friday for football at SST which is proffesionally designed for athletes. I am also doing Ab ripper X and now i want to do P90X PLYO. If you have any suggestions please tell me.  R.

Key Points

1. Proper nutrition becomes even more critical when you are exerciseing like this guy.

2. Proper rest is also critical for your body to recover between workouts. Make sure allow for PLENTY of sleep between workouts and take Sunday off to give your body plenty of rest. Your body needs rest and nutrition to re-build your muscles and fuel your body for the next workout.

3. Listen to your body and know when you are pushing it too far. You WANT to push your body out of it comfort zone, but not to the point of making yourself sick or injuring yourself.

Any comments? Questions? Feel free to contact me at coachscott@scottcolvin.com or comment below!

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WARNING! Many people look on EBay or many website for deals on Beachbody Products like P90X.

If you are looking to pick up a copy of P90X or any other Beachbody product for yourself or as a gift you need to be a aware that there are a LOT of people hawking counterfeit, bootleg and incomplete  copies of Beachbody programs on Auction sites such as EBay and many other websites. I regularly see websites advertising P90X for a ridiculously low price of $33.00. All Beachbody products are either sold ONLINE or from a Beachbody Coach. Beachbody coaches are prohibited from selling any Beachbody product on any auction site like EBay or Craigslist. Please read the fine print carefully before you buy from these sites.

If the ad says “No Booklet, no workout calendar or no nutrition guide” WATCH OUT!, it is a bootleg or used copy. You need these items to get the most from the P90X program and Beachbody will NOT sell you the program without them. Many of these are bootleg copies made in China. They will be poorly made copies and will not be a complete set.

If you want to buy P90X and be sure of getting a legitimate copy you can go HERE to my Beachbody store or any other coaches website. All our products come to you direct from Beachbody at our great price! And have a 100% “Satisfaction Guarantee.” If you are not happy return it in the first 30 days and get your money back minus shipping. Don’t waste your hard earned money. Get it new, get a better price, and get the free support and help that comes from an authorized Team Beachbody Seller.

You can get a 10% discount on ANY Beachbody product by joining the Team Beachbody Club (a low $39.99 for a quarterly membership) and  a 25% discount by becoming a Coach. (e-mail me for more details)

Here is an example of the fraud on EBay with P90X. I have put a picture of the listing here for you to look at. Here is what they are doing. They are selling all the guides and one DVD as a package for about $75 dollars. My guess is they are taking the Ab-Ripper Disk which is a free gift from Beachbody and selling it with the books….Then they sell the other DVD’s on eBay as a complete P90X set without the guides. So they are making close to $170 dollars by splitting it up. Unfortunately people who don’t read the fine print and don’t realize they are getting tricked. Some of the people have written in this persons feedback “Read the listing, BEWARE!” In the listing it states comes in original box then a little lower down it says it doesn’t.

This is what a Real P90X should look like in it’s original box.

Bottom line is that there are many people out there looking to rip people off on the hottest, most popular home fitness program on the market. I realize these are tough times and for many, money is tight, but it never pays to try to get a cheap, rip-off version of P90X for you, or as a gift. (How cheap is that to get someone a ripped off version of the program without all the materials????)

I urge you to do the right thing and get your copy of P90X from an Independent Team Beachbody coach. WE WANT TO HELP YOU GET THE RESULTS YOU ARE LOOKING FOR! When you buy from me and my store you get my free coaching and I am available at all times to help coach and mentor you to get the MOST from your 90 days with P90X! You get a 130-day, 100% money back guarantee from Beachbody and support from your very own Beachbody coach!

Scott Colvin is an Independent Team Beachbody Fitness Coach

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Whether you are doing the Classic Approach, Doubles Approach, or the Lean Approach, you have your work cut out for you. Ninety days may seem like a short amount of time to get the body of your dreams. However, when you are in the midst of the P90X workout schedule, that 90 days can feel like an eternity.

Each P90X workout schedule consists of three phases. By gradually changing your routines and increasing intensity, you consistently push your body to improve. Continuously raising the bar causes your body to continuously meet your higher expectations.

Phase 1 of the P90X workout schedule is to essentially introduce you to the workouts and get your body accustomed to the work. This stage is marked by learning good form and just how much weight is appropriate for you.

Phase 2 continues to raise those standards you have set for yourself. In this stage of the P90X workout schedule you will add more weight and max out at a smaller number of reps (if you are looking for mass muscle gain). If you want to maintain leaner muscles, aim for 12 to 15 reps.

When you reach Phase 3 of the P90X workout schedule, the end is near. According to the fitness guide, this stage is all about “extreme muscle confusion” and giving the workouts your all. This is what you have been working towards and this last stage marks the final approach to a new you.

The P90X workout schedule was designed to give you maximum results. Using the workout DVD’s the way they were intended will give you results like you see on the P90X infomercials and around the internet.

Scott Colvin is an Independent Team Beachbody Fitness Coach

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It doesn’t have to be that way. There are little things that you can start doing in terms of eating and exercise that can really have you back in your old jeans in no time. There is a way to have an exercise workout schedule no matter how busy you get as a mom. You can lose some of that weight that didn’t disappear when you gave birth, and you will start having more energy and look sexier than ever.

There are actually several exercise programs that are designed with you in mind. Each one is a little different and may target your body in a different way, but each one of them is designed get you eating healthy and fitting an exercise workout schedule into your daily routines.

To start with, all you need is 10 minutes. And then later you can start to work up to  30–40 minutes a day. Ten minutes is do-able and flexible. If you’re an early morning person, get up and workout before the kids wake up or when they’re down for their naps. Another solution is to let dad spend some quality time with the kids after he gets home from work, or exercise after the kids have gone to bed for the night.

The perfect program to start with is Ten Minute Trainer. It’s especially designed for people that are simply too busy for long workouts. In ten minutes a day you can lose weight, tone every muscle group, and sculpt your body into the way you wish it looked. Join Tony Horton as he takes you through a fun workout that will have you burning off fat, toning your entire body and working on those abs all at the same time. Ten Minute Trainer uses resistance band exercises to strengthen and tone. Combine these with an eating plan that’s all laid out for you and you will be wearing smaller jeans in as little as ten days.

You can have an exercise workout schedule that fits your busy life. Start out with Ten Minute Trainer—every mom needs a little time for herself!

Scott Colvin is an Independent Team Beachbody Fitness Coach

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You can prepare yourself for P90X and get results in the meantime with Power 90.

You will see Power 90 results in just 30 minutes a day. P90X requires 60-90 minute workouts, so this cut in time will definitely be easier for those who aren’t accustomed to intense fitness training. Sectional progression works to get you in shape and feeling better with Power 90.

Using Power 90 and working out with Tony Horton can be challenging for beginners, but it’s supposed to be! We get results when we push our bodies and our bodies respond to the effort. What I mean is, when we raise the bar our bodies rise to the occasion. Power 90 results ware evidence of this.

With Power 90 you get 7 workouts, each designed to get you closer to your fitness goals and closer to P90X. Even if you choose to do this system for its own benefits and not as a precursor to P90X, you will be pleased with your Power 90 results.

This is the system that started it all. This is where Tony Horton really rose to home workout stardom, because you will be amazed when you see your Power 90 results. You will lose fat, gain muscle, and improve your attitude in the process.

Whether you are preparing for P90X or just wanting a great 30 minute workout system, Power 90 is the perfect answer.

Scott Colvin is an Independent Team Beachbody Fitness Coach

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Does P90X work to burn fat quickly?

Yes, P90X does work to burn fat quickly – If you stick to the P90X nutrition plan, as well as the exercise plan, you’ll see a noticeable reduction in your body fat percentage well before the 90 day program is over. Those people who throw themselves into the exercise program and ignore the diet will not see such impressive results.

How does P90X work to burn fat?

The P90X program is designed around muscle confusion. It provides workouts that target all areas of fitness. The variety provided in this program keeps you from hitting the weight loss plateau, which generally occurs after the first month of training, when your body becomes accustomed to your workout plan and results become less noticeable.  P90X also increases lean muscle mass and it’s been proven that each pound of muscle in a person’s body burns more than 10 calories a day while at rest. Throw in a proper nutrition plan, and you’ll become a fat burning machine!  However, if you decide to only perform the workouts you enjoy the most, or you choose not to follow the nutrition plan, you won’t get the results you were hoping for when you purchased the P90X program.

Does P90X work for all ability levels?

P90X can work to help people of all ability levels achieve higher standards of fitness. Of course, if you’re new to fitness, you will need to modify some of the exercise programs to make them suitable to your abilities. If you’re already in great shape, you’ll likely train with increased intensity to get maximum results from the workouts provided. Regardless of your level of fitness, you’ll get better results from any program if you set realistic, achievable goals. One of the biggest pitfalls in following a program like this is having unattainable expectations, which may lead to burnout and ultimately, failure to complete the program.

Does P90X work to improve athletic abilities?

Actually, P90X is tremendously helpful to athletes who are seeking an edge. P90X’s unique program of weights, cardio, stretching and plyometric training provides athletes with all of the elements necessary to excel in sports. Strength, flexibility, agility and endurance are all highly valued athletic skills that are developed using P90X. Again, to ensure that athletes get the best results possible from the P90X program, they need to fully commit to the program for at least 90 days. Those who don’t commit; those who pick and choose which parts of the program they want to a follow typically don’t get the results they want to see.

So, to answer the general question, “does P90X work for everyone?”  The answer is no, it doesn’t. P90X only works for those people who are dedicated to the entire program, who set achievable goals for themselves and who follow a healthy nutrition plan while following the P90X workout program. The better question to ask here is, “can P90X work for everyone?”  Absolutely – as long as you are medically able to perform moderate exercise, P90X can be the path to achieving all of your fitness goals.

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Kenpo X consists of Kenpo Karate punches, blocks & kicks and other moves at a pace that will definitely keep your heart rate up the entire workout.You start with some stretching, then work to a mild sweat with upper body punches and then downward to kicks, then blocks and finally combination. You need to remember to not hyper extend your joints as you punch and kick. Tony warns you of this near the beginning of the workout.

If you have never done a routine like this before, it may take a few times to get used to the moves. Especially when you get to the combination’s. You will combine about 3-5 moves back to back in quick succession, this can be a little tricky if you are not very coordinated . Don’t worry too much. You will get better each time you do the workout.

By the time you are done you are soaked in sweat and will be tired but you will feel energized too. It’s a tough workout for most people but it is by far the most fun! The P90X Kenpo X ROCKS!

Join me in WOWY, the online super gym on Saturdays for  a Kenpo-X workout! You can win up to $1000 just for working out! My user name is scottcolvin, look me up on on WOWY!

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According to the Philadelphia Inquirer, Akers who plays for the Eagles, has greatly improved his game and his health with the P90X series. Like so many of us, he saw a late night infomercial, was impressed, and decided to give it a shot. Says Akers about the program: “…its not some gimmick. It actually involves working hard and changing the regimen all the time”.

After a less than impressive 2007 season, Akers was discouraged with his record and needed something to give him an additional push. In addition to seriously impacting his kicking record in training camp, Akers lost 20 pounds and 6 percent body fat on the program.

“There’s something to it,” Akers says of P90X. “It’s not like, ‘Hey, take this pill, you’re going to lose 40 pounds of fat.’ You bust your butt. It’s tough.”

For more details click here for the P90X / Akers article

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