P90X is a popular weight-loss program designed for intermediate and advanced fitness levels. Designed by fitness expert Tony Horton and distributed by Beachbody through infomercials and the Internet, the program includes 12 fitness DVDs, a fitness guide, a 3-phase nutrition plan, a workout calendar and online support. The program encourages users to "Bring It" for 90 days during which time the exercise and diet will transform their bodies from "regular to ripped."
Cardiovascular Workouts
The focus of the P90X program is the workout component. The program includes 12 DVDs, three of which are focused on cardiovascular strength. Cardio workouts are ideal for weight loss as they burn calories as well as improve heart and lung health. P90X cardio workouts include Plyometrics, Kenpo, which is similar to kickboxing, and Cardio X. Core Synergy and the Legs & Back DVDs, while not designed specifically for a cardio workout, get the heart rate up as well. If you're a runner or do other cardio workouts, you can visit the P90X online forum for tips on incorporating your workout into the program.
Strength Training
Seven of the P90X DVDs focus on building muscular strength with two of them focused and abs and core. Although Horton demonstrates modifications that offer easier alternatives to the moves, the exercises nevertheless are challenging and include various pull-ups, weight lifting and push-ups. While the cardio is designed to burn fat during the workout, the weight training programs are meant to sculpt and build muscle, which benefits weight loss because the more muscle you have, the more calories you burn not just during exercise, but in doing normal activities throughout the day.
Flexibility
Most weight-loss programs focus solely on exercise and diet with little reference to the importance of stretching and flexibility. But P90X addresses flexibility in two DVDs: Yoga and X Stretch. Flexibility can help prevent soreness, improve posture and prevent injury. As you get older it helps prevent stiffness as well. While yoga and stretching can be soothing, both can be a workout as well. In the P90X program, the yoga is particularly challenging because it requires much more shoulder and arm strength than it does in many other programs.
Nutrition Plan
The P90X nutrition plan is different from many diets because its goal is to provide enough nutrients to support an athletic body. Because the workouts are vigorous and use a great deal of energy and calories, you need to make sure you consume enough of the right foods to stay healthy. The P90X diet has three phases. Phase 1, referred to as Fat Shredder, is used during the first month and includes 50 percent protein for muscle development, 30 percent carbs and 20 percent fat. Phase 2, Energy Booster, is followed during month two and uses 40 percent protein, 40 percent carbs for energy and 20 percent fat. The diet in the final month, Phase 3's Endurance Maximizer, uses 20 percent protein, 60 percent carbs and 20 percent fat. For many dieters, the high percentage of carbs contradicts many recent diet recommendations. But for people working out at the level of P90X, complex carbs such as those found in whole grains are necessary for energy. The diet also has three levels within each phase that dictate how many calories you need to eat based on your weight, resting metabolic rate and daily calorie burn. The diet includes portion information, a shopping list, menu plan, recipes and information about acceptable convenience and fast food options.
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