Daily Fitness Tips from Extremely-Fit » P90X

Shakeology and P90X

Steve Edwards — Fri, 21 Oct 2011 16:48:56 +0000

The whole Beachbody^® community is buzzing about Shakeology^® and all the great health benefits it provides. Now Steve Edwards answers your questions about how best to incorporate Shakeology into your P90X^® regimen.

Can Shakeology replace one of my meals in the P90X nutrition plan?

I’d hope so, given that it’s a meal replacement shake! But seriously, Xers do have a different nutritional equation to consider than most other people do. Generally, meal replacement shakes are designed so you drink one of them instead of eating a meal to help you lose weight. Of course, Shakeology fits into this mold just fine. In fact, given how nutrient-dense it is, I’d say it’s better than anything on the market. And even though it contains an entire day’s worth of many nutrients, it’s still only 140 to 150 calories.

Aren’t most of the meals in the P90X nutrition plan in the 400 to 500 calorie range?

Exactly. And it won’t serve the average Xer well to cut out calories. This is because as you get fitter, your nutritional requirements change along with your body composition. When you first start to exercise, you can lose weight just by restricting your caloric intake. But as you gain muscle, you need to eat more to continue losing weight, and this is often a lot more than you ate when you first began losing weight—sometimes it’s more than double. If you eat too little during P90X, your weight loss can plateau, along with your ability to do the workouts.

This is why we give you a lot of smoothie recipes and options. Shakeology, like many other meal replacement shakes, can be a component of something larger. For meals, we suggest adding more calories from healthy fat sources, like nut butters (almonds, cashews, etc.), along with more standard smoothie-like ingredients, like fruit. Doing this not only brings your calories into line with your diet plan, but also helps you balance your meals so they digest more slowly, like ordinary meals generally do.

I’m doing the portion approach in P90X. What block(s) could Shakeology replace?

The portion plan is basically little chunks of macronutrients portioned out to help you easily balance your diet. Shakeology is equal parts carbs and protein, with almost no fat. So Shakeology can replace one block of protein and one block of carbs.

Can Shakeology replace one of the snacks in the P90X nutrition plan?

Shakeology is an incredibly nutrient-rich snack, a perfect snack for Xers. Again, because it doesn’t have much fat, its nutrients are put to use very quickly by your body. This makes it an ideal pick-me-up snack when you’re on the go. It’s better, in fact, than a lot of energy drinks. While something like Red Bull^® might give you more up-front punch, Shakeology will give you sustained energy because it’s providing nutrients your body needs to get things done, and it has a low glycemic impact, which helps keep blood sugar levels stable.

Shakeology’s macronutrient ratio splits the difference among sports drink, protein shake, and recovery drink, but it can substitute for any or all of them, because it also has an excellent micronutrient profile. Most people are focused only on macronutrients (proteins, fats, and carbs), but macronutrients are only part of your nutritional equation. Micronutrients are things like phytonutrients, adaptogens, and other scientific-sounding stuff. While we refer to these as “micro,” nutritionally, they’re anything but small. Many of them are absolutely essential for a healthy life. Shakeology speeds these micronutrients into your system, which enables you to perform better.

Why don’t we hear more about the importance of micronutrients?

Not to dwell too much on conspiracy theories, but “Big Food,” as we call the American food industry, doesn’t want us focusing on micronutrients because most of them have been destroyed in many of the foods we eat, killed by things like processing and pasteurization. These processed foods are then sprinkled with what have been lobbied to be “important” ingredients, but which in reality barely provide enough nutrition for basic survival, as opposed to thriving. As you can observe by watching the American population grow “larger,” this is leading to all sorts of problems.

In nature, of course, food doesn’t come packaged and processed and robbed of vital nutrients that make it good for us. It has a balance of nutrients that help sustain life. It’s possible for food scientists to recreate this balance in processed foods, but this is expensive. Essentially, if it doesn’t fit the numbers, shareholders don’t want to see it happen. So the Big Food corporations make cheap food and keep us in the dark about nutrition. This is exactly why we’re in the predicament we’re in today, with obesity and poor health, because it’s much cheaper to make calorie-rich, nutrient-poor food than it is to produce natural food.

This is why Shakeology has been designed the way it has. There isn’t any one food in nature that has all the micronutrients we need to fill the nutritional gaps in our diets—that’s why we need to eat a variety of foods. But most of us don’t do that. So at its core, this is what Shakeology is doing—filling in our nutritional gaps.

Can Shakeology substitute for P90X^® Results and Recovery Formula^®?

It’s not an exact swap, but you could do a lot worse. When you’re training very hard, like those times when your body is shaking—during, say, P90X Chest & Back—Results and Recovery Formula is better because your body is “bonking”; it’s essentially run out of glycogen, or blood sugar. Any time you’re in this state, the more quickly you can recharge your glycogen, the less damage you’ll do to your muscle cells, and the faster you’ll recover. It’s the one and only time sugar is a preferred nutrient in your diet.

Shakeology doesn’t have nearly as much sugar as Results and Recovery Formula does. Shakeology only has a little, for nutrient transport. But because Shakeology’s other ingredients also support your digestive processes, it helps you assimilate nutrients more rapidly. The latest science showing that a small amount of protein can “piggyback” on sugar, helping your body put the protein to use more rapidly, during or after exercise, holds true for Shakeology. It’s not as effective as a Results and Recovery Formula for your hardest workouts, but at any other time, it’s pretty darn good.

How’s Shakeology as a protein shake?

Shakeology has an ample amount of protein. While many protein shakes on the market may have more grams of protein, the type of protein they use often digests so slowly you can’t drink them when you’re active. Shakeology uses whey protein, which is one of the most (if not the most) bioavailable sources of protein. That means it absorbs more quickly into the system than other proteins do. Most proteins, especially when you get them in a whole food, take forever to digest. This means that eating protein right before, during, or right after exercise is generally a waste, because your body is using energy to digest something that won’t help you for hours, energy that it could be using to enhance your workout or recovery. But when you combine whey protein along with Shakeology’s other nutrients, you have a high-protein shake that can fit into many different nutritional slots in your day, something a standard protein drink can’t do.

Should I still bother taking P90X^® Peak Health Formula or ActiVit^® multivitamins if I’m drinking Shakeology every day?

We get the vitamin question a lot, because Shakeology has so many vitamins in it already. However, using my previous example involving processed foods, on any given day, most of us only get a fraction of the nutrients we should be consuming, even when we’re eating more calories than we should. This is exactly why we have vitamin supplements in the first place. Throw exercise into the equation, which accelerates your body’s usage of nutrients, and you can see why we recommend so many times the recommended daily allowance* (RDA) for certain vitamins and minerals.

For an average person, Shakeology might eliminate the need for a multivitamin. But if you remember the movie Supersize Me, you may recall that the average American takes about 600 steps a day—which isn’t even your warm-up for a P90X workout! No one doing a Beachbody program is average. Xers, especially, are advised to take additional vitamin supplements.

It’s also great to take your supplements along with Shakeology because they’ll digest more easily with help from Shakeology’s digestive enzymes and whole-food sources of nutrients. One of the limiting factors with supplements is how well (or not so well) your body can assimilate them. Adding them to something you know your digestive system can break down easily is a plus.

It’s important to mention two other variables here as well. First, many—if not most—of our customers are trying to lose weight. This requires reducing caloric intake while adding exercise, which increases nutrient requirements. Starting to see an equation where multivitamins and supplements make sense? The body can be a complex organism, but this comes down to simple math. The key to losing weight isn’t just reducing calories; it’s also finding a way to reduce your caloric intake and still get enough nutrients to keep you body functioning at its highest level. To do this, you need to seek out nutrient-dense foods. As I said before, you’d be hard-pressed to find something else that’s as nutrient-dense as Shakeology.

Then there’s the RDA, which is the “recommended daily allowance” for everybody. Imagine one nutritional number for every person on the planet, from a 100-pound computer programmer who sits all day to a 350-pound NFL lineman. How absurd is that? Anybody who’s doing P90X is no longer an average individual. So chances are the RDA won’t fit the bill if you want your body to perform as well as it can.

When’s the best time to drink Shakeology during a P90X day?

One of the beautiful things about Shakeology is how versatile it is. Because it helps you digest anything you consume along with it, there isn’t really a wrong time to have it. Ideally, its best slot in an Xer’s day is as a pre-workout snack, taken about 1 hour prior to your warm-up. Then your workout will help you get the most out of Shakeology, and the Shakeology will help you during the latter part of your workout, especially if your glycogen stores have been depleted slightly. Shakeology can also be effective pre-workout, post-workout, or any time during the day when your energy’s flagging and you need a pick-me-up. Or you can make Shakeology smoothies and simply replace your meals. Basically, you can’t go wrong.

Is there anything else you’d like to add about Shakeology?

Price holds a lot of people back, and I can understand that on the surface, Shakeology might look expensive. We tend to look at foods in a cost-to-calorie ratio, instead of a cost-to-nutrient ratio. Sure, you can buy a Big Gulp^® and you get 800 calories for a dollar (or something like that). But what good are they? There are no micronutrients. They’re full of man-made sugar, chemicals, and the by-products of genetically modified corn and soy production—no nutrition whatsoever. Whereas if you tried to assemble all the nutrients in Shakeology independently, you’d have to spend 40 bucks.

If you’re serious about your health, you should consider what you spend your money on. People drop 3 to 4 bucks a day on things that are a detriment to their health without batting an eye. We’re talking the retail price of a latte or a smoothie, or any number of things that are even less healthy. The consumer is essentially at war with a bunch of corporations that seem to be trying to poison them to make a quick buck. The obesity trend will only end when we take some responsibility for our health and begin to make better food choices.

The Top 10 Questions About P90X2™

Steve Edwards — Wed, 12 Oct 2011 21:24:19 +0000

What’s the difference between P90X® and P90X2™? This is the question of the year, and it can’t be answered in one simple sentence, or even one article. So I’ve written this series to help you decide whether or not P90X2 is the program for you. I wish I could tell all of you that P90X2 is right for you, but I’m too responsible for that. I’m sure one program in Beachbody’s huge collection will work for each of you, but if you want to know specifically whether that right one is P90X2, read on.

1. Is P90X2 better than P90X? How can you beat the most popular workout program in the country? You can’t. P90X2 is an extension of P90X. It’s not necessarily better, but it’s definitely evolved.

2. Is it more Muscle Confusion™? You betcha! If you thought your muscles were confused last time around, you ain’t seen nothin’ yet!

3. Is it harder? Remember the first time you did P90X? Could anything feel harder than that? Probably not. So while P90X2 isn’t technically harder, it’s probably going to feel harder until you get used to it. And since it’s Muscle Confusion, it’s going to take you some time to adapt. During this adaptation period, it’s going to feel very difficult, but you’re used to that, right? And when you take your X2 body back to another round of P90X, that program’s going to feel harder too, because you’ll be prepared to push yourself farther than ever before.

4. Is it still 6 days per week? No, it’s only 5, though we suggest active recovery on your rest days. The more intensely you work out, the less time you need to spend doing it. With more breakdown, you also need more rest. P90X2 has evolved to the point where less is more.

5. Will there be options like Lean and Doubles? Instead of giving you different program options, P90X2 gives you the option of increasing each phase long enough to get the most out of it. If you’re having trouble with your balance, you may decide to spend more time in Phase One. For bigger muscles, spend more time in Phase Two. Want to get faster, jump higher, or become more agile? Spend more time mastering Phase Three. You’ll definitely want to read the guidebook, because it provides ideas for how to tailor your training personally for you (and much more). In P90X, we made the most versatile home fitness program ever created. P90X2 will open up even more options.

6. Is it true that there’s no cardio? Here’s a little secret: There was no true cardio in P90X, either. At least not in the kind of training generally associated with that word. P90X used anaerobic interval training to improve your cardiovascular system; although it’s technically cardio, it isn’t the public perception of cardio. “Cardio” is a training colloquialism for training your heart. So while you won’t see any cardio in the title names, doing Plyocide or P.A.P. Lower will train your cardiovascular system as well as any cardio routine you’ve ever done.

7. Will I need any new equipment? There’s a lot of new equipment for P90X2, and you’ll eventually want to own all of it. But the cool thing is that we’ve created an option that can be done with nothing but a few exercise bands and furniture found in any hotel room. This “hotel room” option virtually eliminates excuses for not working out.

8. So what is this equipment? Here’s a list of the equipment needed, which we’ll go into in detail in a later article. Did I say “needed”? It’s not, really. Besides the hotel room option, we also do most movements in a variety of ways to make it easy to add equipment as you can afford it. Here’s a prioritized list:

Bands and/or weights: You need some form of resistance.
Pull-up bar: Just like P90X.
Yoga mat: You must have one of these by now, right?
Stability ball: We highly recommend this, because the benefits outweigh the cost many times over . . . and over.
Foam roller: You may not have heard of this before, but don’t be surprised if it
changes your life.

Push-up stands: You know ‘em. You love ‘em. How come you don’t already have them?
Medicine balls: Mainly used for balance, so easily replaced with substitutes (basketballs, etc.) if need be, though once you’ve used the real thing you’ll wonder why you ever waited to buy them.
Pull-up assist: While highly optional (we got away with chairs all these years), the pull-up assist will not only improve your ability to finish all your reps, it’ll greatly improve both your form and exercise efficiency.
Yoga blocks: If you need these, you probably have them already.

9. Foam rolling? What the?! Foam rolling is a myofascial release technique. Hmm . . . not much help? Okay, how about this? It’s a form of self-massage that forces your muscles to lengthen and align properly. Used regularly, it’ll increase your mobility and range of motion and actually help you get stronger, because it frees your muscles to work the way they’re supposed to. This one simple practice is often enough to change your alignment and allow you to move freer and easier.

10. How has the diet plan changed? For P90X2, the diet has evolved along with the exercise plan. Not that there was anything wrong with the old one, but we’ve been listening to your suggestions, and we’ve revamped the diet guide to give you more options on what to eat, how to increase effectiveness, and how to simplify the entire eating process. This subject is more than we can cover here, so the X2 nutrition plan is the topic of the next P90X2 article.

P90X Peak Recovery Formula, Do You Need It?

Robert Harden — Thu, 14 Jul 2011 14:57:19 +0000

Like lots of others, you may have become interested in P90X Peak Recovery Formula while doing the P90X workout program. Trainer Tony Horton discusses it during the workouts. It’s also described in the P90X materials.

The P90X Formula was created to give your body the fuel it needs to recover from P90X’s challenging workouts. It far surpasses most other nutritional recovery drinks. Not many have just the right mix of protein, carbohydrates, and other nutrients you need after a workout as strenuous as P90X. You may have heard of the 4:1 ratio of carbs to protein, that yield the best recovery results.

Extremely-Fit highly recommends P90X Peak Recovery Formula. Make no mistake, we only recommend what we personally use ourselves, and this is a daily part of our daily supplement schedule. It’s especially important when you first begin the program. It ensures that you get the nourishment you need to stay healthy and be successful while doing the P90X program.

Because it’s rigorous, P90X puts your body through intense stress. It literally traumatizes your muscles so that, as they recover, they grow strong. P90X also makes you sweat and burn energy. It’s incredibly exhausting! The creators of P90X Peak Recovery Formula know just how taxing the program is. That’s why they specifically designed a post-exercise drink that will refuel your body you and get you ready for the next P90X workout!

After a strenuous round of P90X strength training, your muscles will need protein to rebuild. The P90X Recovery Formula, has 10 grams of protein. As you push yourself during P90X cardio, you’ll gasp and sweat and burn loads of energy. P90X Peak Recovery Formula will give that energy back to you by replenishing your stores of glycogen, ensuring that your body has the fuel it needs to thrive. P90X Peak Recovery Formula also contains minerals, vitamins, and antioxidants—everything you need for improved health and wellbeing. It also has a small amount of creatine to boost performance without adding any bulk.

Take P90X Peak Recovery Formula within 60 minutes your workout. Your body will quickly absorb its key ingredients, and you’ll experience maximum recovery—stronger muscles, increased energy, and improved health.

Click the banner below to watch 80 second video about this amazing recovery drink.
You can also download the full nutritional PDF for further review.
AND, a Free Shipping offer.

The P90X Fitness Guide, A Quick Overview

Robert Harden — Thu, 26 May 2011 20:44:12 +0000

So, you’ve just purchased the P90X Workout program. Congratulations! Have fun looking through all the DVDs. And be sure to check out your new fitness guide, too. It’s your handbook to the entire program, and it’s invaluable.

Workout calendars, log sheets, workout descriptions, product reviews—this guide contains a wealth of information about the P90X workout plan. Use it throughout your 90 days—and even after the 90-days. It’s over 90 pages of essential information that will help you understand the P90X system and work through it successfully.

One of the best parts of this book is the product description at the beginning. It introduces you to P90X and explains how the program works. These six pages will not only educate you, they’ll inspire you! After reading them, you’ll be absolutely sure that you made the right choice in buying the P90X workout.

The beginning of the guide includes a workout overview, too. It tells you how long each DVD is and what each workout is like. If you’ve never heard of Kenpo or Plyometrics, this is where you’ll learn what they entail.

The P90X fitness guide also includes information about optional P90X equipment and supplements. These products are designed to support and enhance the P90X workout. You’ll learn about equipment like yoga blocks. You’ll read about supplements like Peak Recovery Formula. And you’ll discover quality meal replacement products like P90X Protein Bars. Some product options might be just what you need to make your workouts more effective and more challenging.

Also be sure to read the brief section about how to stay injury free. It includes a lesson in anatomy. You’ll learn where your trapezoids are—and more!

Mentally, you may be pumped up at the start! But before you begin, you’ll have to go through the fit test to make sure that your body’s ready for the challenge, too.

In addition to a fit test, the fitness guide includes a complete description of each P90X workout. Every move is described, and pointers as well as safety advice is also included. Before you begin, you’ll not only know which muscles you’re working, but you’ll also know proper form.

Use this fitness guide as if it’s your trainer. Let it be your source for tips and advice as you work through the P90X Workout program. Have a question? The answer is probably in the P90X fitness guide. It’s a great read for P90X fans.

Get Fit with the Power 90 Family

Robert Harden — Tue, 10 May 2011 21:54:59 +0000

Today, the P90X Workout program is more popular than ever. But it wasn’t the first fitness program that celebrity trainer Tony Horton made famous. That was Power 90, which fitness experts currently recommend for those who’re not quite ready for P90X. With Power 90, users acquire the basic fitness level, techniques, and habits they need to be successful at P90X.

Power 90 is a great way for anyone to begin their fitness journey. And for those who are thinking about pursuing P90X or P90X Plus in the future, it’s doubly beneficial.

Power 90 Uses Sectional Progression

Power 90 uses the concept of “sectional progression” to assure that all the muscle groups in the body burn fat. That means that Power 90 works muscle groups in isolation in order to achieve dramatic results quickly. During workouts, Power 90 users focus on a specific group of muscles and give them a tough workout through extreme moves.

Time Efficiency

Best of all, each Power 90 routine is less than 45 minutes long. Of course, doing any workout on a daily basis takes commitment. But a 45-minute daily workout is much easier for those with hectic lives to fit into their schedules than a 90-minute or even a 60-minute workout.

A History of Top-Notch Fitness

Power 90 isn’t the only precursor to P90X. After Power 90 came the Power 90 Master’s Series, the next at-home fitness system that Tony created. It introduced plyometrics.

Plyometrics, also known as plyo, is a tough form of exercise used by professional athletes and amateur fitness lovers alike. Although it’s difficult to get used to, once you become accustomed to plyometrics, you’ll love the way it improves your reaction times and increases your muscle strength.
No matter which program in the Power 90 family you choose—the original Power 90, Power 90 Master’s Series, P90X, or P90X Plus—you’ll achieve amazing results if you make the commitment and stick to it. In fact, you’ll be astounded at how fit you’ll get—in only 90 days.

My recommendation

Start with Power 90 if you are just starting out. After 90 days, jump on the Master’s Series, and then finally P90X. This is only a my recommendation. From personal experience, I started with Power 90 and lost 30 lbs in 90 days. Join us on Facebook, and don’t forget to subscribe to our email updates. Remember, we offer free coaching to our customers, so make today the day, you change your life forever. Let’s get started!

P90X:MC2 Equipment Needed

Robert Harden — Fri, 18 Mar 2011 16:35:01 +0000

So you’re ready to tackle P90X:MC2, and you’re wondering what equipment you need. Like P90X, Beachbody works very hard to make the program easy to do anywhere, even hotel rooms, so equipment is not overly complicated. But let me give you the details. What’s required, what’s optional, and what would be nice to have. So if you’re one of the people asking, “Do I need to buy and additional P90X:MC2 Equipment?” Then look no further!

Required P90X:MC2 Equipment

1. Resistance Bands. You can use dumbbells too. I use both, and I enjoy both, but you can easily use one or the other. Resistance Bands are more affordable. I’ll talk more about dumbbells in the Optional Equipment needed.

2. Door attachment. I like one similar to the one on the left. You’ll use the door attachment if you don’t have the P90X chin-up bar, or if you’re traveling.

That’s all that’s required. You can make do without the optional equipment shown below. But you may want to review the optional equipment, and decide what you can or can’t live without. When traveling, however, grab some bands, your door attachment, and your DVDs, and hit the road!

Optional P90X:MC2 Equipment

1. Dumbbells. You can buy dumbbells anywhere, or another option is PowerBlocks. I have been using the same set of PowerBlocks since 2006, and have had zero problems. Well worth the investment if that’s an option for you.

2. Stability Ball. P90X:MC2 intentionally wants to cause you to be unstable. It forces your body to fire off its stabilizer muscles, which reduces muscular imbalance, AND helps reduce injuries, in short, get a ball. You can improvise, but why. If you have too, just about anything can cause instability…couchs, chairs, beds…. If you decide on the stability ball, make sure you get the right size!

3. Medicine Balls. Medicine balls can be replaced with lots of stuff in the garage… basketballs, soccer balls, etc…. but as you start to add more weight to your routine, medicine balls will likely be more stable. I’ve tried to save a few bucks on medicine balls… they’re all made the same right? Wrong. I have since invested in some good ones, and love them. I use Valeo.

4. Foam roller. Once you start using a foam roller, you’ll wonder how you survived without one. But if you’re going to get by without one, try crazy ideas like pvc pipe, rolling pins, baseballs, etc… yikes.

5. Plyo boxes. You can buy something official like step boxes etc, but the boxes will not be jumped on, so anything sturdy like a chair or stair way.

6. Pull-up assist. While we got by without one in P90X, by using a chair, it also allowed for “cheating a bit”. The assist will allow for better form, keeping your alignment, and help to use the proper muscles. This is something that we will offer at extremely-fit in the near future.

7. Weighted Bar. You can get fancy and buy a weighted bar, or you can get a broom.

8. A good multivitamin. I put this as optional, but I really feel like it is required. Get on a good solid multivitamin. I take the P90X Health Formula, but the ActiVit Multi Vitamin will work too. You need a good quality multivitamin to help your body recover from working out. Don’t skip this. Of course there are options for other brands or cheaper brands. I trust Beachbody, that’s why I say go with at least the ActiVit, or the Health Formula (if you can afford it). I know these are top grade quality supplements, much better than other brands.

9. P90X Recovery Formula. This stuff tastes great! Take a minute and check the link for more detailed information on why you need this stuff! I started off taking this supplement have been taking it ever since. I really enjoy the benefits. It does what it says it does, helps the body recover. You lose a lot of nutrients during a workout, and this gets you back to where you need to be. It also has nutrients to help your muscles recover faster.

And that’s all you need for P90X:MC2 Equipment. You can see the required list is very easy. Weights or bands and a door attachment. The optional list can certainly be helpful, but not required. Click the link now to learn more about P90X:MC2! Contact me anytime, I’m happy to help you on your fitness journey! Good luck!

New to P90X? You Can Do It!

Robert Harden — Fri, 04 Mar 2011 23:49:27 +0000

When you first begin the P90X Extreme Workout, you may feel overwhelmed. Lots of questions will race through your mind. Can you really do it? Will you be able to keep up with the program? Is your body ready for the challenge?

Yes, yes, and yes. Proceed with confidence! P90X was meant to challenge you. It was also designed to do so safely.

During every P90X routine, celebrity trainer Tony Horton will push you toward real progress on the road to extreme fitness. The program is intense. To look like one of the before-and-after photos requires lots of hard work and loads of determination. But you can do it!

Get ready for a big surprise.

Whether you’re a fitness buff or a beginner, the P90X Extreme Workout will surprise you with its unique moves and workout techniques. Plyometrics, Yoga X, Kenpo—these three distinctive takes on tried-and-true methods are just some of the ways Tony will challenge you to increase your reflexes, improve your flexibility, and boost your strength.

Don’t expect to rest.

You’ll work a different muscle group daily. While your back and legs recover from a tough workout, you’ll put your arms and shoulders through the paces. As your arms and shoulders rest, you’ll train your core with Core Synergistics. P90X’s challenging cycle of routines never allows your body to rest completely. That’s its key to success: muscle confusion. It keeps testing your body, challenging you, pushing you to shed pounds, tone up, and grow stronger, faster, and more agile.

Don’t be disappointed if you have difficulty the first time you attempt the P90X Extreme Workout. The routines are supposed to be tough! It takes time and practice to complete them successfully. Once you can perform them, however, you’ll love each one. You’ll even find yourself modifying routines in order to increase the challenge your new, stronger, transformed P90X body craves. So start now! You CAN do it. You just have to try. You just have to be consistent. Everyone else is getting results, you CAN to! Don’t forget to find us on Facebook!

Work Your Core with the P90X Pull-up Bar

Robert Harden — Fri, 10 Dec 2010 19:47:01 +0000

Let’s talk about the P90X Pull-Up Bar. This is a great addition to your home gym and workout. You don’t have to go to a fitness club just to have access to this simple piece of equipment. This addition will bring your workout up a level. Including pull-ups (and chin-ups!) in your fitness routine will do wonders for the muscle development in your back, shoulders, arms, and core. For a little variety, we will also refer to the pull-up bar as a chin-up bar throughout the course of this article.

When you pull up on a bar, you work a significant number of muscles in your upper body, including shoulders, upper back, and arms as well as your chest. Exerting yourself as you lift your body weight tightens your core. At first, completing just one pull-up will seem like a monumental task. But over time, as your upper body grows stronger, pull-ups will become one of your favorite exercises. Honestly!

Like push-ups, pull-ups and chin-ups are a fitness mainstay. They’ll always be popular. Why? Because they get results—without fancy equipment. Just as a pull-up is a simple move that works your body hard, a pull-up bar is a simple piece of equipment that can really increase the intensity of your workout.

Chin-up bars can be used in several workouts that are part of the P90X fitness system. As you do P90X, you’ll learn to alter your grip in order to work different muscles. These changes, although small, that can have a huge effect on your muscles.

If you’re new to P90X or are just thinking about upgrading your home gym, check out the P90X pull-up bar. It’s built to last. And the P90X pull-up bar is also designed for convenient use. It installs easily over doorways and is just as easy to remove.

A Vegan P90X Meal Plan

Denis Faye — Thu, 09 Dec 2010 17:43:13 +0000

Tempeh, anyone? Gone are the days when vegans were viewed as anemic, sprout-chewin’ wimps. Athletes like triathlete Brendan Brazier, cyclist Molly Cameron, bodybuilder Robert Cheeke, and track and field Olympian Carl Lewis, just to name a few, have proven to the world that a body can be in top physical form without ingesting animal meat or byproducts.

But then there’s the P90X Workout. It’s one thing to win three gold and one silver Olympic medals while sustaining yourself on vegetable matter, but what about pulling off Shoulders & Arms or Back & Biceps? How’s that supposed to happen? And Plyometrics! Who could possibly do PlyoX without the aid of animal protein?

The answer? You!

Here’s how.

A few things to consider before you start.

This article isn’t a complete guide to vegan athleticism. It merely tweaks the P90X Nutrition Plan a little to make it more accessible for those electing to go meat-free. It’ll get you through 90 days, but if you’re looking to make this a lifetime commitment, you’ll want to do your homework. Becoming Vegan by Brenda Davis and Vesanto Melina is an excellent all-purpose guide. If you’re an endurance athlete, check out Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Brazier. It can be a little alarmist and supplement heavy, but there’s still useful information within. Lastly, if you’re looking to build mass, read Vegan Bodybuilding & Fitness by Robert Cheeke and Julia Abbott.

Second, remember that the P90X phases aren’t set in stone. Without the aid of calorically dense meats and dairy, you’ll be eating a lot of volume to get all the protein required for Phases I and II. If it’s just not working for you, go to Phase III. If you’re concerned about getting the fat-cutting benefits of high-protein nutrition, don’t be. Macronutrients are just a small factor in weight loss. The calorie deficit is the primary factor.

Finally, if you spot-check these diets against online calorie counters, you’ll probably find that the protein, fat, and carb numbers don’t match up perfectly with the typical X balances. That’s fine. Again, the calories are the real concern here. Furthermore, unless you plan on consuming massive quantities of supplements, your diet is probably going to be a little carbohydrate heavy. If they’re good carbs, don’t sweat it. It’s just the nature of the beast, so to speak.

Potential vitamin and mineral deficiencies

Humans are omnivores, meaning our bodies will survive on just about whatever we shove down our blowers. It also means we thrive better with variety, so when we deliberately kick aside foods we’ve been eating since we started walking on two feet, we need to be smart about it.

The five nutrient deficiencies often associated with the vegan diet are vitamin B12, vitamin D, iron, calcium, and omega-3 fatty acids. The modified Fats portion list below should help with omega-3s.

B12 and D are tricky. It’s hard to find veggie sources, so you’ll probably want to take a good multivitamin, like ActiVit®.

As for iron and calcium, if you keep plenty of variety in your diet, you should be okay, but you’ll want to lean towards the following foods:

Calcium: Leafy greens, almonds, broccoli, oranges, chickpeas, and soy. A salad a day should cover it.

Iron: Spinach, pumpkin seeds, white beans, and lentils

Whole-grain cereals are often fortified with both of these minerals, so check the labels on those as well.

Vegan Recovery Drink recipe

Most recovery drinks, including our own P90X Results and Recovery Formula, utilize whey protein because the body absorbs it so quickly. Since whey comes from dairy, we suggest soy protein, or pea and rice protein, in its place. These may not be soaked up as quickly, but they’ll get to where they need to be, so don’t stress. I’ve left hemp protein off this list because it’s typically loaded with fiber, which further slows down absorption.

Just mix 12 ounces of apple or grape juice with the protein powder of your choice. Powders tend to vary in calorie amounts, so do the math. You’ll want approximately 10 to 12 grams of protein to the 45 grams of sugar you’ll find in the juice. You’re shooting for a carb-to-protein ratio of between 3 to 1 and 5 to 1.

The fructose in fruit juice isn’t an ideal sugar for a recovery drink, but it works and it’s about as natural as you can get, which is a priority for many vegans.

The Plan

If you know the existing P90X plan, the serving amount modifications below won’t be too difficult to figure out. We’ve modified a few of the portion lists. Most notably, carbohydrates have been split into two subcategories: legumes and grains. The reason for this is that vegans need to get protein wherever they can find it. Legumes contain half the amino acids essential to humans. Grains contain the other half. Eat both and you get yourself complete protein. Note that you don’t need to eat them at the same time to get the benefit. Any time during the same day is fine.

Phase I:

Level 1
Proteins 5
Fruit 1
Vegetables 2
Fats (omega-3) 1.5
Carb one (legumes) 1
Carb two (grains) 1
Snacks: double (or two singles), Vegan Recovery Drink
Condiments 1

Level 2
Proteins 7
Fruit 1
Vegetables 4
Fats (omega-3) 2
Carb one (legumes) 2
Carb two (grains) 1
Snacks: single, double (or two singles), Vegan Recovery Drink
Condiments 2

Level 3
Proteins 9
Fruit 2
Vegetables 4
Fats (omega-3) 2.5
Carb one (legumes) 2.5
Carb two (grains) 1.5
Snacks: single, double (or two singles), Vegan Recovery Drink
Condiments 2

Phase II:

Level 1
Proteins 4
Fruit 1
Vegetables 3
Fats (omega-3) 1
Carb one (legumes) 1.5
Carb two (grains) 1.5
Snacks: double (or two singles), Vegan Recovery Drink
Condiments 1

Level 2
Proteins 6
Fruit 1
Vegetables 3
Fats (omega-3) 1
Carb one (legumes) 2
Carb two (grains) 2
Snacks: single, double (or two singles), Vegan Recovery Drink
Condiments 2

Level 3
Proteins 7
Fruit 2
Vegetables 3
Fats (omega-3) 2
Carb one (legumes) 2.5
Carb two (grains) 2.5
Snacks: single, double (or two singles), Vegan Recovery Drink
Condiments 4

Phase III:

Level 1
Proteins 2
Fruit 2
Vegetables 2
Fats (omega-3) 1
Carb one (legumes) 2
Carb two (grains) 2
Snacks: double (or two singles), Vegan Recovery Drink
Condiments 1

Level 2
Proteins 3
Fruit 3
Vegetables 3
Fats (omega-3) 1
Carb one (legumes) 2.5
Carb two (grains) 2.5
Snacks: double (or two singles), Vegan Recovery Drink
Condiments 2

Level 3
Proteins 4
Fruit 3
Vegetables 5
Fats (omega-3) 2
Carb one (legumes) 3
Carb two (grains) 3
Snacks: double (or two singles), Vegan Recovery Drink
Condiments 3
Revised Portion Lists

Revised Protein Portion List

Hemp protein powder – 100 calories, depending on brand
Rice and pea protein powder – 100 calories, depending on brand
Seitan – 3 oz.
Soy burger – 1
Soy cheese slices – 5
Tempeh – 2 oz.
Tofu – 3 oz.
Veggie burger – 1
Veggie dog – 1

Revised Carb One (Legumes) List

Baked beans – 1 cup
Beans (kidney, black, etc.) – 1 cup
Hummus – 1 cup
Lentils – 1 cup
Peanuts (raw or home-roasted) – 1 oz.
Refried beans, nonfat – 1 cup

Revised Carb Two (Grains) List

Amaranth – 1 cup
Whole grain bagel, medium – 1
Bran muffin (2.5 oz.) – 1
Whole-grain bread – 2 slices
Whole-grain cereal – 1 cup
Whole-grain couscous – 1 cup
Whole-grain crackers – 12
Whole-grain English muffin – 2 halves
Oatmeal – 1 cup
Pancakes (3.6 ounces) – 3
Whole-grain pasta – 1 cup
Quinoa – 1 cup
Rice, brown or wild – 1 cup
Whole wheat tortilla, large – 1
Whole-grain waffles – 2
Wheat berries – 1 cup

Revised Fat (Omega-3) Portion List

Flaxseed Oil – 1 Tbsp.
Pumpkin Seed Oil – 1 Tbsp.
Walnut Oil – 1 Tbsp.
Canola Oil – 1 Tbsp.
Chia Oil – 1 Tbsp.

Revised Snack List

Single snacks
Dried fruit – 1 oz.
Frozen fruit bar – 1
Fruit – 1 medium piece
Rice cake – 1
Peanut butter (with celery sticks) – 1 Tbsp.
Popcorn, air-popped or light – 3 cups
Soy nuts – 2 oz.
Seaweed – 10 oz.

Double snacks
Bean dip (with 4 oz. chips) – 4 Tbsp.
Hummus (with carrot sticks) – 1 oz.
Pumpkin seeds – 2 oz.
Raw nuts – 1 oz.

One Final Note

Making the choice to go animal-free is a big one. (Almost as big as deciding to commit to P90X!) It takes some serious thought and planning. While we thoroughly tested the menus for the initial P90X Nutrition Plan before release, what you’re reading here is a work in progress. Do we have a test group? Yes. You’re the test group. Please, give the plan a try and tell us what you think. What did we miss? What’s not working for you? If the feedback is constructive and positive enough, we’ll try to weave this vegan plan into future editions of the Guide.

So put your steak knives away, bust out your salad forks, and let’s eat!

Eat Delicious Chicken Parmesan without Blowing Your Diet

Robert Harden — Thu, 02 Dec 2010 15:59:08 +0000

Traditional gooey, cheesy, fried and baked chicken parmesan may sound good, but if you’re doing the P90X plan, it’s out of the question. Instead, have a healthier nontraditional version that will satisfy your cravings without blowing your fitness plan.

This simple chicken parmesan recipe doesn’t require lots of prep time or cooking time. Fix it over the weekend. One recipe serves two. However, it doubles—even triples—easily, and you can enjoy the leftovers for lunch or dinner all week long.

You’ll need the following ingredients:

2 3-oz. portions of boneless skinless chicken breasts
2 T. Olive Oil
2 oz. Parmesan Cheese, grated
2 Cups Whole Grain Spaghetti, cooked
2 Cups Spaghetti Sauce, without meat or cheese
Black pepper
Italian Spice Blend

Cook the Chicken

Coat the stove top grill or skillet with 1 Tsp. of olive oil and heat to medium. Season the chicken breasts with black pepper and Italian spices. Add them to the hot pan and cook for approximately 20 minutes, turning once halfway through cooking, until they golden brown and cooked through. The chicken’s internal temperature should reach 180 degrees.

Prepare the Pasta and Sauce

Prepare the pasta according to the directions on the box. When it’s al dente (firm and tender), remove it from the heat, drain it, and add one tablespoon of olive oil. While the pasta is cooking, heat up the spaghetti sauce.

Assemble the Dish

Arrange the pasta in a casserole or on a platter. Top with the chicken and pour the sauce on top. Sprinkle with 2 oz. of grated Parmesan. A single serving contains 1 protein, 1 grain, and 1 vegetable. If you need more protein in your daily diet, double the amount of chicken.

If you are on the P90X Meal Plan

Recipe serves two people and includes 1 protein, 1 vegetable, and 1 grain. If you are short on your daily protein, double your chicken.