Optimal weight loss with P90X is achieved by following the routine specifically as intended. P90X, an extreme 13-week in-home fitness program, is designed to create "muscle confusion," changing exercises and routines frequently to keep the body in a constant state of adapting and developing, thus preventing plateau.
Three Blocks
This intense fitness regimen leads you through three training blocks with a period of recovery for maximum muscle growth preceding each phase. These three training blocks progress in difficulty, so you must follow the program according to its design. While you can lose weight with either the Classic or Lean version of P90X, the Classic version is designed for everyone to lose weight and build muscle at the same time.
Phase 1
The goals for this phase, which lasts through week three, are mastering the exercises and finishing each workout. You want to try and do the recommended number of repetitions while maintaining proper form. Day one of this phase involves the Chest & Back workout along with Ab Ripper X, a workout specifically made to target all major abdominal muscles in about 10 minutes. Day two is Plyometrics, a sports-oriented workout involving athletic movements such as squat jumps and side-to-side sprints. Day three is Shoulders & Arms followed by Ab Ripper X. Day four is Yoga X, an extreme 90-minute yoga session. Day five is Legs & Back along with Ab Ripper X. Day six is Kenpo X, a type of martial arts involving kicking, punching and blocking. Day seven is either a rest day or calls for X Stretch, a light workout for sore, fatigued muscles.
Phase 2
Phase 2, which is weeks five, six and seven of the program, involves using enough weight that you reach muscle failure within eight to ten repetitions. To create lean muscle, use enough weight to complete a maximum of 12 to 15 repetitions. Day one of this phase calls for Chest, Shoulders & Triceps, followed by Ab Ripper X. Day two is Plyometrics. Day three is Back & Biceps along with Ab Ripper X. Day four calls for Yoga X. Day five entails Legs & Back, followed by Ab Ripper X. Day six is Kenpo X and day seven is either a rest day or X Stretch.
Phase 3
During this phase, which is weeks nine to 12, the goal is to create "extreme" muscle confusion and to reach muscle failure after completing one set of each exercise. This phase is the most challenging and often leads to desired results. Weeks nine and 11 of this phase involve Chest & Back and Ab Ripper X on day one, Plyometrics on day two and Shoulders & Arms and Ab Ripper X on day three. Day four is Yoga X and day five is Legs & Back and Ab Ripper X. Day six is Kenpo X and Day seven is either a rest day or X Stretch. Weeks 10 and 12 of this phase are Chest, Shoulders & Triceps and Ab Ripper X on day one, Plyometrics on day 2, Back & Biceps and Ab Ripper X on day three and Yoga X on Day four. Day five calls for Legs & Back and Ab Ripper X, day six for Kenpo X and day seven is either a rest day or X Stretch.
Recovery
Weeks four, eight and 13 of this program are active recovery periods, allowing muscles to heal and grow from heavy lifting and resistance training and focusing on lighter, calmer cardio and stretching routines. The schedule for these recovery weeks are all the same. Day one is Yoga X, day two is Core Synergistics, day three is Kenpo X and day four is X Stretch. Day five is Core Synergistics, day six is Yoga X and day seven is either a rest day or X Stretch. Recovery weeks, although less intense, are an integral part of the P90X program. Following the routine in the proper order allows the program to work as originally intended, promoting optimal weight loss over the course of 13 weeks.
References
- P90X Extreme Home Fitness: Fitness Guide; Beachbody; 2009.
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