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Posts Tagged with 'p90x'P90X: The What, When and Why of Supplementson July 31st, 2009 by Matt
It can be really tough knowing exactly what supplements to take, when to take them, and why you should take them while on the P90X fitness plan. This especially difficult for those of you that want to save a little cash with alternatives to the P90X supplements offered by Beach Body. I am providing this guide to help clear the murk. This is not a comprehensive guide, but it should answer many questions and give you enough knowledge to research more on your own, if you need to. VitaminsA rich multi-vitamin targeted to your gender and active/sport/athlete users is ideal while embarking on the P90X journey. I use the GNC brand Mega Men’s Sport multi-vitamin formula. However, you can find something else by printing out the nutritional information of the P90X formula and comparing it to other multi-vitamins for a close match. Due note that you will likely pee bright yellow the next time you go, after taking your vitamins. This is just your body passing the unused/unabsorbed vitamins and minerals that are in excess for the formula chosen. Accept it and do not be concerned. I take my multi-vitamin in the morning with food to help absorb it and make use of it throughout the day. Some people find it hard to take 2-4 capsules at the same time of day and take half in the morning, half in the evening. This works if you are not taking other vitamins. Once you start adding in other vitamins, you chance offsetting the balance provided by your multi-vitamin. Many of the vitamins, minerals and herbs found in a multi-vitamin show extreme percentages (e.g. 3,000% RDA). This should not alarm you about overdosing if you are following the directions. These numbers are so high for some of them because several vitamins and minerals counteract each other. Others fight for absorption. There is no perfect one-a-day vitamin for this reason, but it is much better than nothing at all. Your body will need the vitamins and minerals that you do not get from food. Protein SupplementationThere are many options for protein formulas. You can get protein supplements from whey, soy, and even pea. This gives us quite a bit of selection to meet our lifestyles and possible allergies. If you are allergic to dairy, avoid whey. Allergic to soy, avoid those proteins. If you are allergic to both dairy and soy, or you are vegan and cannot handle soy, get pea protein. It is as natural and safe as it gets. I use GNC’s brand of whey protein. I can get a 5-pound tub of the stuff for half the price of the other brands. Sure, it’s not the same as the others (primarily, it lacks L-glutamine), but it does the trick. I also eat Clif Builder’s Protein Bars as my bar portion. I intend on trying the newer pea protein formulas soon as well. Never take your protein supplement (or much of any other protein) right before your workout. If you take a lot of protein just before a workout, you will tank. You’ll be lucky to make it 10 minutes into your workout before feeling like jelly. Any other time you want to ingest protein is fine; even just before bed if you must stop hunger. I do not recommend taking more than 1 serving of your protein supplement within a couple hours of each other. The protein supplements are not absorbed by the body as fast as food-based proteins (which you can eat a ton of in a sitting if you want).
Protein is not stored by our bodies like fat and carbohydrates are. Protein is absorbed to repair and build muscle. Whatever is not used is passed through. This makes protein safe to eat before bed if you absolutely need to. It also makes it extremely difficult to workout while the body is processing protein. That is why you should not take much (really any) within a 30-60 minutes of a workout. Recovery DrinkThe key here is to find a formula that has a 4:1 ratio of carbohydrates to protein. Just make sure the total grams of carbohydrates is 4 times that of the total grams of protein on the label. You must fully ingest your recovery drink within 45-60 minutes of completing a strenuous workout. If you miss this opportunity, you might as well skip the drink. It is really unnecessary after 1 hour of your workout. This helps the body repair those recently torn muscle fibers before the optimal window of opportunity passes. If you do this correctly, you will not be as sore the next day and should be able to perform your next workout without loss of capacity. Without a recovery drink, you will not be able to perform as well the next day; not to mention the soreness. I use Accelerade as my recovery drink of choice. Again, others may have a little L-glutamine, and even some creatine, added, but the real key to a good recovery drink is the 4:1 ratio.
Tags: fitness, food, health, p90x, supplements Creatineon July 30th, 2009 by Matt
Today’s fitness warriors hear a lot about the different types of supplements they can ingest to boost their success with their fitness goals. The biggest problem is; what can you believe? The topic for this post is creatine. What is Creatine?Creatine is an organic acid (amino acid) found naturally in humans. In fact, it’s found naturally in all vertebrates. It’s purpose is to supply energy to our muscles. Primarily, it is focused and stored in our skeletal muscle. Creatine is not a steroid, vitamin, mineral, hormone, or herb. We primarily get creatine into our systems from fresh meat, like fish and beef. Vegetables do not contain creatine whatsoever. Many vegetarians looking to gain muscle resort to supplementing creatine in their diet. Is It Safe?There is still a lot of uncertainty around the safety of creatine. It seems obvious that the creatine we acquire from food is not an issue. What is the focus of study and concern is the intake of creatine via supplementation. Creatine supplementation has only been in mainstream use for about 15 years; in 1992 at the Barcelona Olympic games. There simply is not enough data to support whether creatine supplementation is safe or not. No studies have conclusive results with short-term or long-term use of creatine supplements. Until such information is certain, it is up to the consumer to take on all risk. This is no different than eating artificial sweeteners; you must decide if it is worth taking without knowing all the facts. Do know that no data has been collected showing that creatine is harmful as a supplement. No reports of toxicity have been found. That is the main reason bodybuilders use creatine daily. With no proven side effects, many people have decided to use creatine to build lean muscle and increase energy. Why is It in My Fitness Drink or Other Supplement?Creatine monohydrate is sometimes added to fitness drinks or other supplements as a way to increase your energy and production of lean muscle. It definitely does just that. Amazing results are usually seen with a consistent use of concentrated creatine. When and How Should I Use Creatine Monohydrate?You will likely see it added to fitness foods that are high in carbohydrates. It is known to work best when combined with a base of high carbs. A good idea is to mix the powder with a non-acidic juice. Grape juice is a common drink used to mix creatine monohydrate with. Do not let a creatine powder sit in a liquid for more than a few hours before consuming it. It will be wasted if it sits too long. Many claim that the best time to ingest creatine supplements is about a half-hour before a workout. However, the benefits of creatine are noticeable regardless of when you take it. Should I Supplement with Creatine?That is a decision left entirely to the individual. The benefits of supplementing with creatine are tremendous. However, the unknown is always something to be concerned with. In the end, we all have to make the choice for ourselves and live with the results. Good luck and good health!
Tags: fitness, food, health, p90x What Muscle Recovery Drink Should I Use?on February 15th, 2009 by Matt
I actually get this question myself a lot. I am no expert! However, I have done quite a bit of research because I am extremely conscious of what goes into my body; knowingly and unknowingly. The most important factor of any recovery drink, including P90X’s Recovery Drink, is the 4 to 1 ratio (4:1). 4 parts carbohydrates to 1 part protein taken within an hour of finishing your workout. That’s the magic ratio and the magic window of time you need to take it in. From that, there are so many possibilities. Do I use whey protein? Do I use soy protein or pea protein because I’m a vegan? Do I use sucrose, fructose, or a non-sugar based carbohydrate? Do I use something with creatine in it? The last question above is a pretty common one; with regards to recovery drinks or otherwise. Is creatine important for muscle recovery, or should it be taken before a workout for best results? Creatine is an energy compound. It’s primarily found in the skeletal muscles and is naturally occurring in our bodies (more so in meat-eaters). It’s also something that gets extracted quicker when we are not working out much, or at all. Some experts say it is healthy and safe as a supplement. The supplement may help build muscle quicker than without. It may even help with certain types of muscle recovery. Other experts insist that if it were meant to be, our bodies would have ways to produce extra when needed. Therefore, these experts say you should not take supplemental creatine. Honestly, I think glutamine is a better choice for muscle recovery than creatine. I have based this on my own research. However, I do not use either of these supplements myself. To be fair, I am also down with a Plyometric-based injury for the next 3–6 months. If you decide to use any of these supplements, please research them until you are satisfied. Make your own decisions based on your findings and do not let non-medical friends sway you easily. Most of the stuff out there has not had long-term effects testing at this point. Also, be aware that the FDA does not regulate supplements, so just about anything goes. Be smart. Try to see through the marketing hype. Always listen to your body. If your body reacts poorly to a new supplement, discontinue immediately. To help figure out which new supplement it is that you are reacting to, only introduce 1 new supplement at a time. Wait at least 2 weeks, preferably 4 weeks, before adding another new supplement to your diet.
Tags: fitness, health, p90x Changing Your Life Through Fitnesson July 13th, 2008 by Matt
Getting in shape and staying in shape seem to be very difficult for most of us. We have busy schedules and fitness does not seem to get its own place on our calendars. It’s an unfortunate side effect of modern life. Another side effect of this age is a sedentary lifestyle. We have physically stagnant jobs; we have remote controls; we hire people to mow our lawns. The Plateau EffectHard work and effort are not even enough for satisfying results. We need to know how the body “thinks”. This is why I don’t like the word, “routine”. It’s the routine that is usually the problem. Many of you know what I mean. You get really pumped up about a workout routine that you’ve discovered or devised. You may even see some results. However, after a few weeks, you level out. That’s the Plateau Effect. The body gets used to the stress it is put under and it quickly evolves to the new pattern. Your weight loss and muscle gain level out. Avoiding the Plateau EffectOK, so our bodies reach a plateau after following a routine for a few weeks. If you think about it for a minute, the solution to that problem should come to you. Change it up! You need to trick your body so it doesn’t figure out what you’re doing to it. You cannot let your body adjust to a pattern. Muscle confusion is the answer. Stick with a routine for a few weeks, then switch things around. One last thing to remember; your diet is just as important as your workout. I’m not saying that you need to change your diet drastically every few weeks, but some change is very crucial. A lot of protein and hardly no carbohydrates to start does wonders. Then, you can slowly replace protein with carbohydrates every few weeks until you are eating more and more carbs. Remember, if you stop exercise with much intensity, cut back on the carbs again. P90X and Muscle ConfusionP90X is a personal 90-day extreme workout and diet plan. Notice how I use the word “plan” instead of “routine”. Just when your body thinks it’s figured out the “routine”, things change and your muscles get too confused to adjust properly. As a result, you build muscle very fast. In case you didn’t know; muscle naturally burns fat faster than just about anything. P90X also lays out a diet plan for you that is essential to the whole process. I’m not using the word “diet” the way most people think of it. A lot of us think of a diet as a temporary change in our eating habits in order to lose weight. When I talk about your diet, I mean your eating lifestyle. It’s the food you consume every day over long periods of time. Sure, P90X changes your diet over the course of the 90-day period, but the key ingredients remain the same. The quality of food you eat is consistent. You just modify the quantity of certain categories of food (i.e. protein vs. carbs). There may be other workout plans out there that follow the golden rule of preventing the Plateau Effect and creating muscle confusion, but I am really impressed with P90X and the honesty it offers. Did I mention you do this workout at home with very little fiscal investment? Oh yeah; this is good stuff. Getting StartedIf you decide that P90X is right for you, but you’re not sure how to get started; buy the DVDs first. While they are being shipped to you, check out my post, “P90X: Getting Started“. The tips I discuss there will save you time and money. The best part is, you’ll be securing your fitness and health for decades to come.
Tags: fitness, health, life, p90x P90X: Getting Startedon July 13th, 2008 by Matt
So, you’ve decided that P90X is the workout and diet plan for you to achieve lasting fitness and health for the rest of your life. Excellent! You won’t regret making the commitment. Now that you’ve ordered the DVDs, you need to get ready for their arrival. You ordered the DVDs, right? Equipment NeededYou will need some equipment. Don’t worry though; it’s not much and you may already have some things. Let’s start with the most important first. Weights or BandsYou’ll need either dumbbells (free weights) or resistance bands. There are a ton of options for each, but there are some basic guidelines you should remember when choosing. You can get simple free weights at many department stores as well as sporting good stores. I recommend getting single piece weights. You can buy them in sets, but if you get the interchangeable plate design dumbbells, it may end up slowing you down. However, there are newer options now that let you adjust the weight of each dumbbell. These are very cool, but usually cost more at this time. If you get the single piece dumbbells, make sure they are coated for a good grip (or use gloves). Look for polychloroprene (i.e. Neoprene), or any kind of rubber/vinyl, coating. Here are links to some affordable dumbbells of each type: Resistance bands are very versatile tools for strength training also. Each band is rated at a certain resistance, but you can vary the amount of resistance depending on the distance from the handles you pull. This actually allows for a much broader range of resistance. One option that I appreciate are bands that can be interchanged with a set of detachable handles. There are several types of bands that you can purchase. I, personally, own the full set of bands sold by the creators of P90X. Once I figured out how to easily swap the higher resistance bands among the handles, I really grew to like these bands. Pull/Chin-Up BarA good pull-up bar or chin-up bar is something that you will absolutely need for this program. Depending on the type of person you are, you will learn to love or hate pull-ups. That said, you want to get a bar that makes the whole process much easier on you. You can get one that stands free like a tower on your floor. These are usually adjustable in height. A cheaper alternative is a bar that installs in a doorway. Some of these require a sturdy doorway with trim that you set the bar onto. Others need brackets screwed into the studs of your doorway with the bar resting into the brackets (these usually telescope to the appropriate length). Below are links to a couple of each type.
Fitness Floor MatAnother essential for your workout plan is a floor mat. You will be on the floor for an hour and thirty minutes of extreme yoga. You will be sweating through plyometrics (jump training) for about an hour. You will be stretching all your muscle groups for another hour. Thankfully, these exercises are on different days. However, you will need a floor mat that is thick enough for these activities.
Heart Rate MonitorSeveral workouts in this plan are cardio-based: Plyometrics, Cardio X, and Kenpo X. In order to get the most out of these workouts, you should monitor your heart rate. It is important to keep your heart rate within an ideal range for burning fat. A good monitor will prompt you for your physical attributes and calculate the rest for you. After a proper setup, you can equip the monitor and it will beep when you are out of your range. This allows you to adjust your activity to get back into range. Other EquipmentSome other equipment that you may get could improve your experience. Most importantly, a way to monitor your fat loss is very nice to chart your progress. You can get a standard caliper or an electronic monitor. Some are built into weight scales, others are hand-held. If you have wrist issues or want to get more range of motion out of your push-ups, you can purchase a pair of push-up stands. I have a bad wrist, and a set of push-up stands are great. Lastly, yoga blocks are absolutely great for so many people. For me (and most guys), yoga blocks will help to perform the more advanced stretches which would otherwise not be possible. For the more flexible people out there, yoga blocks will help you stretch beyond normal means. SupplementsI suppose it is possible to experience this workout plan without supplements. However, I really do not see how this would work. In order to meet your dietary needs, I sincerely recommend that you invest in supplements. You can get all of these items at GNC, Vitamin Shoppe, and other similar shops. VitaminsThe foods we have available to us today are usually very short on the vitamins and minerals our bodies need. Then, if you take on any workout plan, let alone an extreme plan, you will really need the vitamins. Get a multi-vitamin for men or women. For the P90X program, consider getting a multi-vitamin that targets sports activities or athletes. ProteinThe first phase of P90X expects you to really put down the protein and lay off the carbs. It is really, really hard to eat enough protein via food. You’ll want to consider a protein powder supplement. I keep it simple. I consume a generic brand of whey protein that is chocolate-flavored. It actually tastes great mixed with just water (this has come a long way in the past 10 years). 1 scoop of this stuff is equivalent to 1 protein on the P90X diet plan. Be aware that whey protein contains eggs, so if you are a strict vegetarian, look for an alternative to whey. You can mix a protein drink as a snack in the middle of the day and get a full protein count toward your daily goal. Recovery DrinksAfter an extreme workout, you need to recover; and fast. There is an important 1-hour window, right after your workout, when you have the opportunity to help your muscles recover from the stress and strain beyond natural means. Consuming a recovery drink after such workouts, you will experience less soreness and will actually repair your muscle tears so much faster. P90X has a recovery drink that I understand is great. However, my wife and I decided to find out the ingredients and find an alternative. The key to a recovery drink is the 4:1 ratio. That’s 4 parts carbohydrates to 1 part protein. If you want an alternative that is fairly affordable, I recommend Accelerade. You can find it at GNC and Vitamin Shoppe at a decent price. I believe GNC only has 2 of the flavors, while Vitamin Shoppe has all 6 or 7 flavors. You should take 2 scoops of Accelerade, but you may want to divide that up into 2 drinks unless you like it strong. This stuff tastes great and we always look forward to it after a workout. Note: Accelerade (and most recovery drinks) use whey, which contains dairy. So, if you are strictly vegan, know this fact and read the labels to find something suitable for you. SummaryIt may seem overwhelming at first to get started on a high intensity workout. However, once you make a list of the things you need, it is not that bad at all. If you have to purchase everything listed here to get the most of your P90X workout plan, you can expect to spend the following amounts:
You will not regret commiting yourself to this workout plan. P90X definitely guides you to real results of fitness. I mean long-lasting fitness. My wife and I love the results we are getting. I expect to finish the program, take a small break, then start it all over again. Yeah, it’s that good! Good luck!
Tags: fitness, health, life, p90x P90X: Week 4on July 6th, 2008 by Chrissy
We are finally moving forward again in our P90X adventure. We didn’t take our stats like I thought we would at the end of our undecided Week 2 or 3. It was decided though that we just wanted to move along in the program, so this past week was Week 4 and on Monday we will be starting Week 5 and Phase 2. We will get to eat a little more carbohydrates and a little less protein which will be nice. Week 4 was interesting. It consisted of total body workouts and after the 3rd day, we were sore. There is definitely muscle confusion which is part of the design of the P90X program. Week 5 will be new muscle workouts with different muscle groups worked out on different days than Weeks 1-3. P90X always keeps it interesting and challenging.
Tags: fitness, p90x Back on P90Xon June 25th, 2008 by Chrissy
The colds are gone and muscles are repaired, so on with the show. Last night we started back on the P90X program. Before we started, we took our measurements (the same ones we have tracked from Day 0 and Day 14). In most cases, Matt and I both were either better than Day 0 and worse than Day 14 or better than Day 0 and Day 14. So, we are thinking that this week is a re-do of the Week 3. We are going to take our measurements again at the end of this week, compare, officially decide if we just completed Week 3 or Week 2 (both Week 2 & 3 have the same workouts), and then proceed from there.
As I expected, it took a bit to get motivated, but once we were doing the workout, it wasn’t bad. I was surprised that I did all of the exercises, maybe not with the full enthusiasm, but I did them and that is what counts. When we first started the program, it took a few days to get into. Don’t get me wrong, this is an awesome program; however, there is just something inherent with most people that exercise is one of those things that you have to push yourself to do. I know it is good for me, but there are just so many other things I would like to do sometimes. It will be better in a few days though and I will start looking forward to it again. Our friend Jeremy just did his P90X Fit Test last night and I think he will be starting the program this coming Monday, so it will be nice to know that someone else that we actually know is doing this program too.
Tags: fitness, p90x P90X: Thoughts on another off weekon May 26th, 2008 by Chrissy
Matt is showing signs of progress on his healing from the muscle strain. We don’t want to chance it and have him re-injured, so we are taking another week off. This week, I am hoping I can do one of the exercises on one or two days to get back into it. It has been nice to not have to go right into exercising in the evening and putting off dinner, but exercise makes you stronger and healthier, so I will continue to make time for it. One thing I forgot to mention during the first week of this exercise program. Don’t eat a lot of protein before a workout. If you must eat before a workout, eat carbohydrates and not too much. The body will burn it faster and won’t give you muscle cramps like protein will. We found this out the hard way. One day we were really hungry before working out and had a protein shake and half of a protein bar each. It didn’t seem like a lot of food, but about half an hour into the workout, we were so tired and I had a stomach cramp. We had to wait it out and return to our exercise about half an hour later. We were still tired but made it through. No more protein before working out. So, a continual recovery of the muscle is what we are hoping for this week. The ability to get back to our exercise routine and see more results but watch our limits so that there is no more getting hurt is our goal.
Tags: fitness, p90x P90X: Thoughts on Week 3on May 18th, 2008 by Chrissy
This week was a little rough. We think my husband strained a muscle during one of the exercises, so by Thursday, Yoga was a no-go. We did the muscle workout on Friday. Saturday we had a yard sale for about 6 hours which left us exhausted, so we skipped the exercise on Saturday and Sunday for recuperation on many levels. Wanting to make sure that Matt heals completely, we decided to take a week off, so we will be back next week with our Week 4 “Recovery” phase of the workout.
Tags: fitness, p90x P90X: Day 14on May 11th, 2008 by Chrissy
Results. That is one of the biggest motivational points of exercise. In my experience with exercise, results usually take a little while. Well, today on day 14, I saw them in the form of numbers. Here are the details: Chest: lost 1.5 inches Body Fat: lost 2.2% The numbers may seem small but it is actually a huge difference. It is not a change I can visually see but numbers speak much louder. Looking at the body fat % and weight numbers, I know that I have lost fat and gained muscle – awesome. The body fat number is astounding though in only 2 weeks! I am already a somewhat fit female, so my starting body fat is 24% which is in the normal range. I am only expecting to be into the middle or low end of normal since I am rather short and do not want to be an athlete, just fit. Tomorrow will start Week 3 with the same routine as Weeks 1 & 2. I have more energy and am less tired and sore, so hopefully in another 2 weeks, more progress will be made, the numbers will show it, and I might even see a difference. It sure would be cool!
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