The P90X Workout Schedule routines program is comprised of three separate routines. You choose where you want to start based on your physical conditioning and then just push play. The three options are broken down into Classic, Lean, and Doubles. I will give you a breakdown of each P90X Workout Schedule for those that don't understand.
P90X Workout Schedule Options:
"Classic"
This is where most people seem to start, including myself - The Classic Workout Schedule is straight forward and offers the best combination or those ready to build muscle and burn fat as they go.
The classic workout schedule requires no more than 1 hour and a half in any one day - The longest workout of the entire schedule is Yoga X.
I chose to do classic in my first round of P90X and seemed to get very good results by sticking almost 100% to the workouts. My diet was nothing organized and didn't follow the P90X Meal Plan. However, I did eat healthy and clean, i.e. no soda, candy, ice cream, red meats, sugars, etc. I still consume sugar but on a highly reduced level, pretty much only in my coffee - that is my one diet evil.
The Classic P90X Workout Schedule will work you out 6 days a week just as Lean and Doubles will do except you tend to focus on a mix of Cardio and Resistance training, nearly 50 / 50. It looks something like this:
Monday: Resistance + Abs
Tuesday: Cardio
Wednesday: Resistance + Abs
Thursday: Stretch / Balance (Yoga)
Friday: Resistance + Abs
Saturday: Cardio
Sunday: Off
P90X Classic is ideal for those ready to get started from ground 0 and not looking to lose a ton of fat up front before building muscle. The above example stays true through each phase with a few resistance videos switching up to add Muscle Confusion. Let's look at Lean now.
"Lean"
The Lean Workout Schedule will have you focusing on Cardio a lot more than resistance. This is a great place to start for those that want to focus on weight loss first and then maybe work into muscle building later on. With Lean you will be doing a lot more cardio options which in turn will burn more calories and help you drop fat faster.
I have not tried the lean approach option myself but I think it would be ideal if you wanted to condition and didn't think you were quite ready to jump into Classic. You will need to set aside up to 1 hour and 30 minutes for your Lean routine; the longest workout is Yoga X.
A Lean P90X Workout Schedule would look something like this:
Monday: Core / Cardio
Tuesday: Cardio
Wednesday: Resistance + Abs
Thursday: Stretch / Balance (Yoga)
Friday: Resistance + Abs
Saturday: Cardio
Sunday: Off
Notice how Monday differs from the Classic P90X Workout Schedule - You add an additional cardio / core exercise to maximize fat burning and core strengthening.
Now what's interesting is at phase 3 of Lean you actually do workouts similar to Phase 1 of the Classic. With that said you can see how Lean is designed as a lead up into Classic and then Classic builds into what we will look at next.
"Doubles"
Alright, this is the ultimate P90X Workout Schedule and for those already in shape or already doing Classic but ready for more. You will see why in a moment. Now with Doubles you will need a lot more dedication and time, you will need to set aside up to 2 hours and 20 minutes on some days. In most cases you will wake up and do cardio, then a couple hours later or in the evening you will do resistance + Abs.
Let's take a look at what the P90X Doubles looks like. ( Now keep in mind in Phase 1 Doubles appear to be the exact same as Classic - In phase 2 this changes by adding 3 cardio workouts each week and in phase 3 there is a significant change by adding 4 cardio workouts)
The following example is based off the Doubles P90X Workout Schedule - Phase 3. I want you to see how serious this really gets!
Monday: AM - Cardio / PM - Resistance + Abs
Tuesday: AM - Cardio / PM - Cardio
Wednesday: Resistance + Abs
Thursday: AM - Cardio / PM - Stretch and Balance (Yoga)
Friday: AM - Cardio / PM - Resistance + Abs
Saturday: Cardio
Sunday: Off
Notice how extreme is gets? The biggest difference between Classic and Doubles is the addition of all the Cardio. The best way to compare is this - In Doubles phase 3 you're basically doing Classic with 4 additional Cardio workouts a week. Pretty intense eh - Believe me, it is!
Well that was a quick look at the P90X Workout Schedule and the variations that occur. This is a generalized overview but was hopefully informative. Keep in mind that with P90X and Muscle Confusion your resistance days will switch up to continuously bring intensity and challenge so you never fully adapt. This is the power of the P90X Workout Schedule - Choose Yours.
If your new and want to lose weight fast - Do Lean.
If you're seasoned and want a challenge plus muscle gain - Do Classic
If you're a pro and classic is not a challenge, get extreme - Do Doubles
The choose is yours and the P90X Workout allows so many variations there is no reason why you should not be pushing play today - Take responsibility for yourself and your health, take action today!
Article Source: http://EzineArticles.com/2337165
Tuesday, 10 March 2015
10 Minute Workout Secrets
One of the biggest obstacles I have to get around with parents who are interested in weight loss and how to lose stomach fat is the question revolving around my 10 minute workouts.
They want to know if 10 minute workouts routines program are long enough.
They want to know if they can really lose stomach fat while only working out for 10 minutes.
I get that. I actually understand it quite well; because I was one of those people who for so many years thought that you had to workout for at least 45 minutes in order to get any sort of fat loss effect.
10 minute workouts were just too...unbelievable.
But something happened to me over the years...
...I studied, I learned the way the body works and how it burns fat, plus I became one of those people who has more important things to worry about than trying to carve out chunks of time every day to workout.
I am a dad, a business owner, and a husband and I just didn't want to have to constantly stress out about missing a fat loss workout.
Now when people ask me if 10 minute workouts are long enough, I always ask them a question.
My question is "Why do you think you have to workout longer than 10 minutes?"
Seriously, does something magical happen after you've been working out for 20 or 30 minutes? Does some fat burning switch get flipped?
A common response is "10 minute workouts just don't burn enough calories to lose weight."
OK, that's fine. That's wrong, and I'll tell you why.
First off, you're focusing on the wrong numbers. The amount of calories you burn while working out shouldn't matter. That's just too small a period of time, no matter if it's 10 minutes, 20, or 50 minutes.
The numbers you should wonder about are the amount of calories you can burn while NOT exercising. Your body should be burning a lot of calories while not exercising, because you workout caused such a "metabolic stir" that it needs to work hard to get back to normal.
That's called EPOC and that's why my 10 minute workouts are so darn effective.
The way I design my 10 minute fat loss workouts and the way they're planned out is that if you do them consistently day after day, and week-after-week your body goes into overdrive for HOURS after you're done working out, meaning that you burn hundreds more calories while NOT working out.
That is the key to an effective 10 minute workout, and that's why you will lose stomach fat.
But how do I design a 10 minute workout that really gets the EPOC going?
The thing that fails with most fat loss workout programs you find at the bookstore, or in magazines is that they focus on too many "beach muscle" exercises or "mirror muscles". They spend too much time on isolation movements because they know that you want those...
...even though those exercises are largely worthless when it comes to helping you lose weight and getting rid of stomach fat.
They focus on crunches (or any other abs exercise that "isolates" that muscle and makes it "burn"), biceps curls, triceps kickbacks, chest flies, leg extensions, etc.
The trouble is that those exercises just don't crank up the EPOC, which means your metabolism will go right back to normal when you're done with the workout and you'll continue struggling to lose weight and lose stomach fat.
The right way to design a fat loss workout, the way I design my10 minute workouts, is to focus on full body exercises, full body workouts, and "big" movements that create will burn a lot of calories in those 10 minutes and for hours after you're done with your workout.
Take this little fat loss circuit workout for example:
1A) Push-up - 12 reps
1B) DB Lunge - 8 per leg
1C) Plank - 30 seconds
1D) DB Bent Over Row - 8 reps
1E) DB Push-Press - 10 reps
Perform as many total circuits as you can in 10 minutes and you're done.
That 10 minute workout works your entire body, and really cranks up the metabolism.
So even while you're driving to work, sitting at home on the couch, or playing with your kids, you will still be burning fat from your 10 minute fat loss workout earlier in the day.
That is the key to a good 10 minute workout, and to be totally honest, that's the key to any good fat loss workout.
Fat loss is not something that should suck away all your free time!
Article Source: http://EzineArticles.com/2037513
They want to know if 10 minute workouts routines program are long enough.
They want to know if they can really lose stomach fat while only working out for 10 minutes.
I get that. I actually understand it quite well; because I was one of those people who for so many years thought that you had to workout for at least 45 minutes in order to get any sort of fat loss effect.
10 minute workouts were just too...unbelievable.
But something happened to me over the years...
...I studied, I learned the way the body works and how it burns fat, plus I became one of those people who has more important things to worry about than trying to carve out chunks of time every day to workout.
I am a dad, a business owner, and a husband and I just didn't want to have to constantly stress out about missing a fat loss workout.
Now when people ask me if 10 minute workouts are long enough, I always ask them a question.
My question is "Why do you think you have to workout longer than 10 minutes?"
Seriously, does something magical happen after you've been working out for 20 or 30 minutes? Does some fat burning switch get flipped?
A common response is "10 minute workouts just don't burn enough calories to lose weight."
OK, that's fine. That's wrong, and I'll tell you why.
First off, you're focusing on the wrong numbers. The amount of calories you burn while working out shouldn't matter. That's just too small a period of time, no matter if it's 10 minutes, 20, or 50 minutes.
The numbers you should wonder about are the amount of calories you can burn while NOT exercising. Your body should be burning a lot of calories while not exercising, because you workout caused such a "metabolic stir" that it needs to work hard to get back to normal.
That's called EPOC and that's why my 10 minute workouts are so darn effective.
The way I design my 10 minute fat loss workouts and the way they're planned out is that if you do them consistently day after day, and week-after-week your body goes into overdrive for HOURS after you're done working out, meaning that you burn hundreds more calories while NOT working out.
That is the key to an effective 10 minute workout, and that's why you will lose stomach fat.
But how do I design a 10 minute workout that really gets the EPOC going?
The thing that fails with most fat loss workout programs you find at the bookstore, or in magazines is that they focus on too many "beach muscle" exercises or "mirror muscles". They spend too much time on isolation movements because they know that you want those...
...even though those exercises are largely worthless when it comes to helping you lose weight and getting rid of stomach fat.
They focus on crunches (or any other abs exercise that "isolates" that muscle and makes it "burn"), biceps curls, triceps kickbacks, chest flies, leg extensions, etc.
The trouble is that those exercises just don't crank up the EPOC, which means your metabolism will go right back to normal when you're done with the workout and you'll continue struggling to lose weight and lose stomach fat.
The right way to design a fat loss workout, the way I design my10 minute workouts, is to focus on full body exercises, full body workouts, and "big" movements that create will burn a lot of calories in those 10 minutes and for hours after you're done with your workout.
Take this little fat loss circuit workout for example:
1A) Push-up - 12 reps
1B) DB Lunge - 8 per leg
1C) Plank - 30 seconds
1D) DB Bent Over Row - 8 reps
1E) DB Push-Press - 10 reps
Perform as many total circuits as you can in 10 minutes and you're done.
That 10 minute workout works your entire body, and really cranks up the metabolism.
So even while you're driving to work, sitting at home on the couch, or playing with your kids, you will still be burning fat from your 10 minute fat loss workout earlier in the day.
That is the key to a good 10 minute workout, and to be totally honest, that's the key to any good fat loss workout.
Fat loss is not something that should suck away all your free time!
Article Source: http://EzineArticles.com/2037513
The Weekend Warrior Workout
Ahh..the end of another workday.
It's 5 O' clock somewhere, so you decide to sneak out a little early because as a busy dad who is committed to staying fit you are looking forward to hitting the gym for a quick workout routines program before you head home to join your family for dinner.
But before you leave the office, your wife calls you to remind you to pick up the kids from soccer practice, drop into the supermarket to get something for dinner, and to pickup her dry cleaning which is on "your way."
Oh, the life of a busy dad. Which means your workout has been blown once again, and this isn't the first time.
So you think how in the hell can I stick to even a simple 3 day a week workout plan?
Well, thanks to The Weekend Warrior Workout, you won't have to.
I know, sometimes life gets in the way of your workouts, but if sometimes because most-of-the-time, you're not going to get the results your looking for no matter how good your workout routine looks on paper.
Rather than suggest you "tell your wife to do it", when she hits you with unexpected errands, I have a better solution..and it won't cost you your marriage!
Why don't we design your workout schedule around YOUR work schedule, opposed to trying to fit it into the common Monday-Wednesday-Friday routine which is the busiest days of the week for a lot of us.
Bring on The Weekend Warrior Workout. Which is a 2 day a week workout plan that only requires 2 back to back workouts on Saturday and Sunday. This program requires that you are willing to dedicate time on your weekends to 2 intense workouts.
Yes...I did say intense because what you miss in QUANTITY, you will make up for in QUALITY. These workouts will not be your 10 minute fluff workouts using soup cans.
These 2 workouts will take at least an hour each and require some real-man hard work and intensity, so don't complain or make excuses, after all, you have all week long to get over it!
I also recommend that you workout in the morning if at all possible for mainly two reasons.
#1 . You won't have any chance of blowing off these workouts if things come up during the rest of the day.
These are your only scheduled workouts for the week so you have to make them count.
#2. You want to take advantage of maximizing your metabolism early in the day so your body will be primed for burning fat and building muscle all weekend long. So if you are going to be a weekend warrior, you have to save your energy for your weekend workouts, so staying out late at the bar with the guys from work when you finish up on Friday isn't going to put you onto the path to being the fittest dad on the playground .
A man's gotta do, what a man's gotta do. So it's time to step up to the plate and knock out the excuses with the Weekend Workout...
Out of all the different workout routines I have done over the years there is one that I keep coming back to, the one that never fails me don't matter how many curve balls life throws my way.
It's called the AB Split.
It's simple and effective and best of all it is easy to work into any busy dads schedule.
You just have two different workouts where you train half of your body one day and the other half the next.
Now the beauty of The Weekend Workout is that you can workout on back to back days, in this case, Saturday and Sunday because you are not annihilating and isolating specific muscle groups.
You will be using the classic compound exercises that work many of your body's largest muscle groups revving up your metabolism to burn fat and increasing Testosterone to build strong dad muscle.
Saturday: Workout A
The Barbell Squat, 5 sets of 5 reps
Flat Dumbbell Bench Press, 3 sets of 8 reps
Bent Over Barbell Row, 3 sets of 8 reps
Close Grip Bench Press, 3 sets of 6 reps
Front Abdominal Plank, Hold for 30-60 secs
High Intensity Interval Cardio:
Use a treadmill and perform intervals for 6 rounds of 30 secs sprint, 60 secs walk
Sunday: Workout B
The Barbell Deadlift, 5 sets of 5 reps
Chin-Ups, 3 sets of 8 reps (Substitute close grip pulldowns if you can't complete 8 chin-ups)
Standing Barbell Shoulder Press, 4 sets of 8 reps
Standing Barbell Bicep Curl, 3 sets of 6 reps
Standing Calf Raise, 3 sets of 10 reps
High Intensity Interval Cardio:
Use a stationary bike and perform intervals for 6 rounds of 60 secs fast, 90 secs easy
*The Mid Week Bodyweight Booster Workout
Yeah I know this is supposed to be a TWO DAY a week workout plan. You CAN make progress on this plan if you only have 2 hours a week to dedicate to some serious lifting.
BUT, if you can find another 15 minutes sometime during the week, do this Mid Week Metabolism Booster Workout with just your own bodyweight to boost that metabolism and get the blood flowing to your recovering muscles that you trashed on the weekend. I would recommend you do this short workout on Wednesday preferably to allow for maximum recovery from your weekend workouts. This bodyweight workout can be done anytime, anywhere, so it's hard to find a reason to not squeeze in this little workout that can make a big difference in burning off that gut and building some strong lean muscle despite your busy schedule.
Prisoner Squats
T-Pushups
Lunges
Cross Body Mountain Climbers
Burpees
Do 10 reps of each exercise without rest. Then rest for 1 minutes and repeat the circuit 3 times.
...As for the rest of the week, try to stay as active as possible, even if it's an evening walk with your wife or wrestling around with your kids in the backyard, because being a strong dad means more than what you can bench press.
Article Source: http://EzineArticles.com/2591232
It's 5 O' clock somewhere, so you decide to sneak out a little early because as a busy dad who is committed to staying fit you are looking forward to hitting the gym for a quick workout routines program before you head home to join your family for dinner.
But before you leave the office, your wife calls you to remind you to pick up the kids from soccer practice, drop into the supermarket to get something for dinner, and to pickup her dry cleaning which is on "your way."
Oh, the life of a busy dad. Which means your workout has been blown once again, and this isn't the first time.
So you think how in the hell can I stick to even a simple 3 day a week workout plan?
Well, thanks to The Weekend Warrior Workout, you won't have to.
I know, sometimes life gets in the way of your workouts, but if sometimes because most-of-the-time, you're not going to get the results your looking for no matter how good your workout routine looks on paper.
Rather than suggest you "tell your wife to do it", when she hits you with unexpected errands, I have a better solution..and it won't cost you your marriage!
Why don't we design your workout schedule around YOUR work schedule, opposed to trying to fit it into the common Monday-Wednesday-Friday routine which is the busiest days of the week for a lot of us.
Bring on The Weekend Warrior Workout. Which is a 2 day a week workout plan that only requires 2 back to back workouts on Saturday and Sunday. This program requires that you are willing to dedicate time on your weekends to 2 intense workouts.
Yes...I did say intense because what you miss in QUANTITY, you will make up for in QUALITY. These workouts will not be your 10 minute fluff workouts using soup cans.
These 2 workouts will take at least an hour each and require some real-man hard work and intensity, so don't complain or make excuses, after all, you have all week long to get over it!
I also recommend that you workout in the morning if at all possible for mainly two reasons.
#1 . You won't have any chance of blowing off these workouts if things come up during the rest of the day.
These are your only scheduled workouts for the week so you have to make them count.
#2. You want to take advantage of maximizing your metabolism early in the day so your body will be primed for burning fat and building muscle all weekend long. So if you are going to be a weekend warrior, you have to save your energy for your weekend workouts, so staying out late at the bar with the guys from work when you finish up on Friday isn't going to put you onto the path to being the fittest dad on the playground .
A man's gotta do, what a man's gotta do. So it's time to step up to the plate and knock out the excuses with the Weekend Workout...
Out of all the different workout routines I have done over the years there is one that I keep coming back to, the one that never fails me don't matter how many curve balls life throws my way.
It's called the AB Split.
It's simple and effective and best of all it is easy to work into any busy dads schedule.
You just have two different workouts where you train half of your body one day and the other half the next.
Now the beauty of The Weekend Workout is that you can workout on back to back days, in this case, Saturday and Sunday because you are not annihilating and isolating specific muscle groups.
You will be using the classic compound exercises that work many of your body's largest muscle groups revving up your metabolism to burn fat and increasing Testosterone to build strong dad muscle.
Saturday: Workout A
The Barbell Squat, 5 sets of 5 reps
Flat Dumbbell Bench Press, 3 sets of 8 reps
Bent Over Barbell Row, 3 sets of 8 reps
Close Grip Bench Press, 3 sets of 6 reps
Front Abdominal Plank, Hold for 30-60 secs
High Intensity Interval Cardio:
Use a treadmill and perform intervals for 6 rounds of 30 secs sprint, 60 secs walk
Sunday: Workout B
The Barbell Deadlift, 5 sets of 5 reps
Chin-Ups, 3 sets of 8 reps (Substitute close grip pulldowns if you can't complete 8 chin-ups)
Standing Barbell Shoulder Press, 4 sets of 8 reps
Standing Barbell Bicep Curl, 3 sets of 6 reps
Standing Calf Raise, 3 sets of 10 reps
High Intensity Interval Cardio:
Use a stationary bike and perform intervals for 6 rounds of 60 secs fast, 90 secs easy
*The Mid Week Bodyweight Booster Workout
Yeah I know this is supposed to be a TWO DAY a week workout plan. You CAN make progress on this plan if you only have 2 hours a week to dedicate to some serious lifting.
BUT, if you can find another 15 minutes sometime during the week, do this Mid Week Metabolism Booster Workout with just your own bodyweight to boost that metabolism and get the blood flowing to your recovering muscles that you trashed on the weekend. I would recommend you do this short workout on Wednesday preferably to allow for maximum recovery from your weekend workouts. This bodyweight workout can be done anytime, anywhere, so it's hard to find a reason to not squeeze in this little workout that can make a big difference in burning off that gut and building some strong lean muscle despite your busy schedule.
Prisoner Squats
T-Pushups
Lunges
Cross Body Mountain Climbers
Burpees
Do 10 reps of each exercise without rest. Then rest for 1 minutes and repeat the circuit 3 times.
...As for the rest of the week, try to stay as active as possible, even if it's an evening walk with your wife or wrestling around with your kids in the backyard, because being a strong dad means more than what you can bench press.
Article Source: http://EzineArticles.com/2591232
Subscribe to:
Posts (Atom)