P90X is a workout plan targeted on building muscle and toning the body. As an added bonus, some individuals lose weight on the extreme fitness plan. The complete program takes three months to complete, but within a month you should begin seeing noticeable changes in your physique. If you are new to exercise, consult your physician before starting an extreme exercise routine like P90X.
Features
Each week of the workout system targets different muscle group such as arms, legs, chest and triceps during one hour exercise sessions. You'll also have weeks of cardio, stretching, yoga and plyometrics. You must use a resistance band, dumbbells and a pull up bar to complete the exercises. When you are trying to lose weight on the program, you'll focus on doing more reps with less weight. Max out at 25 reps for each exercise and use lighter weights.
Calories Burned
To determine how much weight you will lose in a month, you need to determine how much of a calorie deficit occurs from your exercise routine and your calorie restricted diet. The number of calories you burn during each workout depends on the type of exercise you are doing and your current weight. For instance, lifting weights for 60 minutes burns about 510 calories if you weigh 185 lbs, according to "Fitness" magazine. The dumbbell and resistance band workouts on P90X will help you burn the same amount of calories.
Diet
To lose weight on the program, you should eat a calorie-controlled diet made up of plenty of lean proteins. Your calories should come from healthy sources such as chicken, turkey, fish, legumes, fat free dairy products and fruit. When you purchase the P90X system, you are given a nutrition guide that details a three phase plan to help you lose weight and build muscle mass. The first phase limits carbs while the second and third phases allow you to reintroduce complex carbohydrates back into your diet. Recommended meal examples include oatmeal for breakfast, grilled chicken salad for lunch, grilled fish and veggies for dinner and protein bars for snacks.
Effects
If you eat 500 fewer calories per day on top of doing the P90X workout than you can create an approximate deficit of 1,000 calories per day. Since it takes 3,500 calories to burn 1 lb. of fat, you can be on track for an approximate weight loss of 2 lbs. per week and 8 lbs. per month.
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