P90x Exercise Program Review

Are You Are Ready For The P90X Exercise Program?

Here are the recommended fitness standards you should meet before starting the program:

• Have been undertaking a regular exercise program for at least three months that includes strength training with heavy weights and cardiovascular training.

• Should be able to do at least three pull-ups (for men) or one pull-up (for women).

• Should be able to perform a minimum two minutes of jumping jacks, with the last 30 seconds done as quickly as possible.

• Should be able to make a minimum five-inch vertical leap (men) or three-inch vertical leap (women).

• Should be able to do at least fifteen push-ups (men) or three push-ups (women).

• Should be able to hold a bodyweight wall squat for at least one minute.

• Should be able to do at least 10 dumbbell bicep curls with a 20 lb dumbbell (men) and 8 lb dumbbell (women).

If you do not meet the fitness requirements for the P90X, you should begin with an easier workout program first, such as the Burn The Fat Program or Power 90 Program. If you are more than twenty pounds overweight but are still physically-fit (you already do regular exercise) and/or have completed Body for Life, then the P90X may give you some good results as long as you modify the workouts to meet your current fitness levels. Note that the P90X has no beginner warm-up workouts and has only a few alternative exercises to decrease difficulty.

What Can You Expect From The P90X Exercise Program?

Here is a brief overview of the workouts included in the program:

1. Chest and Back which is intended to work your pectorals, biceps, triceps and back.

2. Shoulders and Arms which works your shoulders, biceps and triceps.

3. Legs and Back which develops your calves, quads, hamstrings and backs.

4. Chest, Shoulders and Triceps which builds your pectoral, triceps and shoulder muscles.

5. Back and Biceps which will strengthen and develop your bicep and back muscles.

6. Plyometrics which is a cardio workout intended for whole-body conditioning.

7. The Yoga X routine consists of stretching exercises that will develop your coordination and balance, as well as giving you an overall whole-body workout.

8. Core Synergistics is a strength training routine that will work out your entire body.

9. X Stretch are stretching exercises intended to make you more limber so that you can perform the other workouts more easily.

10. Cardio X is a full-body “Doubles” workout intended for those who would like a more challenging cardio routine.

11. Kenpo X is a workout derived from various martial arts disciplines and consists of kicking and punching combinations that will give you a full-body cardio workout.

12. The Ab Ripper X is a strength training exercise designed to give you the six-pack abs of your dreams. This brief workout is usually done in combination with some of the other workouts although it can be done on its own.

Each workout routine is described in a DVD that you can follow along with and takes an average of sixty minutes to complete (eighty if performed with the Ab Ripper X) the Yoga X routine, the longest at ninety-minutes. P90X is designed to be completed within 90 days and is divided into three training blocks of four weeks each.

Each block consists of three weeks of intensive workouts (six days a week) followed by one week of lighter exercises and rest periods to allow your body to recover and prepare it for the next round of intense exercises. You will also need some simple accessories such as Resistance Bands, Dumbbells, Exercise Mats, Yoga Blocks and a Pull Up Bar.

No More Exercise Plateau

The P90X program also helps avoid the problem of exercise plateau, in which the person doing the exercise is no longer enjoying any fitness gains after doing the workout for some time. This is done by mixing up the workouts, a technique known as “muscle confusion”.

Muscle confusion prevents plateauing by constantly exposing your body to new moves, preventing it from acclimating and ensuring that you will always enjoy the same fitness gains, even during the later parts of the program.

The P90x Exercise Program Diet Plan

In addition to the workouts, the P90X also comes with a nutrition program that is broken into three phases of thirty days each.

The Fat Shredder Phase:

This aims to help you shed body fat quickly while building muscle, by putting you on a diet that is 50% protein, 20% fat and 30% carbohydrates. Among the foods you are encouraged to eat are skim milk and other low-fat dairy products, low-fat poultry meat (chicken and turkey) and fresh fruits and vegetables.

The Energy Booster Phase:

This balances the proportions of protein and carbohydrates to 40% each to give you more energy to complete the workouts. Sample foods for this phase include eggs, meat and fish, fruit and fruit juices, vegetables and beans, nuts and seeds and dairy products such as cheese and milk.

The Endurance Maximizer Phase:

Is an “athletic” diet intended to help you sustain your effort throughout the more intense exercises. Your diet for this phase should consist of 60% carbohydrates, 20% protein and 20% fat.

In addition, the Nutrition Program recommends, but does not require, that you take supplements. Beachbody, the company that produces the P90x exercise program also offers a line of supplements that will help you get the most out of the workouts, including protein bars, energy shakes and multi-vitamin tablets.