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The following Workout Tips are in order in which they were posted by BBCOACHCHRIS.
Check back often for new postings!
ALSO VIEW THE Q & A PAGE FOR MORE WORKOUT ANSWERS!
Take Pictures |
Follow the Schedule |
Supplements |
Rep to Failure |
Bands or Weights? |
Form is Everything |
Stretch Before Every Workout? |
Let Your Body Recover |
Switch up the Workouts |
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SWITCH UP YOUR WORKOUTS!
June 2, 2010
That's the best thing about P90X! It's ALWAYS changing!
Don't do the same workout over and over. Your body only changes when you force it to, and it's remarkably quick to adapt to new stimuli. If you repeat the same workout every training session even for a month, your body can probably handle it without producing an adaptive response. If you feel like your progress has reached a plateau, that's probably what's happening. The best way to avoid plateaus is by periodizing your training, which simply means arranging it according to discrete phases designed to achieve different, albeit related, goals, including muscle growth, strength and definition. That's also the best way to avoid overtraining.
LET YOUR BODY RECOVER!
June 2, 2010
Recovery is just as important as training. When you lift weights, you're actually tearing down muscle fibers. It's only after you've completed your workout that your muscle tissues begin the rebuilding process. To allow that process to unfold properly, give your body adequate downtime in between workouts. As a beginner, don't lift more than three or four times a week, never work the same muscle group on consecutive days, and never train a muscle group that's still sore from a prior workout. For optimal results, you also need to maintain a proper nutrition program, which calls for five or six nutrient-packed small meals a day (four, at minimum). Finally, you need to get enough shut-eye--at least eight hours of it. Adequate sleep keeps you mentally and physically sharp for your workouts, and the act of slumber itself accommodates the release of growth-inducing hormones.
DO I NEED TO STRETCH BEFORE EVERY WORKOUT?
June 2, 2010
YES! Stretch before you train, and warm up before you stretch. Don't jump right into your weight-training session. First, do about 10 minutes of low-intensity exercise on a stationary bike or a treadmill. "To decrease the chance of injury, you need to elevate your body temperature before you do anything more intense," says Michael J. Alter, M.S., author of Sports Stretch. Once your tissues are warm, stretch them for another five to 10 minutes, focusing your effort on those body parts you plan to train. Alter also recommends stretching the body part, or parts, being worked for 15 to 20 seconds after every set. And don't jump right out of your training mode. Follow with a brief cool-down in which you basically just keep moving for five minutes or so, with another five to 10 minutes of stretching.
FORM IS EVERYTHING
May 30, 2010
It is extremely important to maintain great form during your exercises!
Safety- Good form and posture put your body in the correct alignment. Believe it or not, your body has natural safety features built in! Standing and sitting in the correct form takes full advantage of your body’s natural safety features and the body’s natural leverage.
Good form and posture helps you to avoid injuries, pulls and strains. (If you have experienced an injury in the past due to incorrect form, you know just how painful it can be!) Your body, from the time it is born, is built to avoid injury and works at all times to not hurt itself. However, to work properly, the correct form and posture must be maintained – especially during exercise. You work out to benefit your health and your body, not to injure it!
Time efficiency- No one wants to waste time! They want to make the most of every moment they are working out. Therefore, using proper form and posture is beneficial since it allows you to target the exact muscle groups you wish to give a workout. When you use incorrect form and posture, you may end up working out peripheral muscle groups that you had no real desire or need to work on instead of those you are targeting.
Since most personal trainers and exercise specialists won’t allow clients to work out seriously until form and posture are correct, a lot of time will be lost and money spent on getting it correct instead of actually doing the more beneficial exercising.
BANDS OR WEIGHTS?
May 29, 2010
Both will give you results, there’s no doubt there. Bands will provide less resistance than weights since you can pack on a lot more weight to a dumbbell than you can with most bands. With less resistance, bands will help tone and sculpt your body, as for weights, you will have a better chance of gaining muscle mass. You can still use weights to tone and sculpt, just set the resistance lower and do more reps.
REP EVERYTHING TILL FAILURE:
May 28, 2010
During your journey through the P90X program, be sure to rep all your sets till failure! This means that at the end of a set, you could not do one more rep even with a loaded gun at your head.
Why is this important?
It is important because it allows you to see your progress through out the program. Perhaps on day 1 your failure point was 21 pushups, however, by day 75, your failure point was 48 pushups. Allow yourself to see your progress!
What will this do for my body?
This will sculpt and burn fat incredibly fast! If you looking to tone up your body and bring out the definition of your muscles, repping till failure will do so.
What if I want to add mass, do I still rep till failure?
Yes, with the exception that you modify each move. Example would be to wear a weighted jacket during pushup exercises. This will allow you to rep till failure, but since there is added weight, your failure point will be low, allowing you to stack on the muscle! Remember, to burn fat, low weight – high reps, to add the muscle, high weight – low reps!
USE SUPPLEMENTS:
May 28, 2010
Take supplements during the program! Its EXTREME, you’re going to need any help you can get to help push your body through the tough times. I recommend the P90X Recovery Formula to help your body recover faster, allowing the muscles to refuel so they can grow. Working out on strained and tired muscles will only slow down your results, and who wants that? No one.
I also recommend SHAKEOLOGY. Its packed with vitamins, amino acids, proteins, fat burners, energy boosters and so much more that will only benefit the body during the workouts! One shake a day and you’re set.
With supplements, its simple, you’re going to see results faster! Why not get the most of the workout and most for your money!?
FOLLOW THE P90X SCHEDULE:
May 28, 2010
The P90X schedule is set for a reason, because it WORKS! Why fix something that’s not broken? A lot of people ask me, is doing chest once a week beneficial? Yes, extremely; especially when you’re doing it to the extreme with the P90X routine.
Giving your muscles time to recovery is the key to success. Overdoing it will burn the muscle out and cause them to breakdown. You may feel as if you’re doing your body well, but in all reality, your muscles are wearing away.
TAKE PICTURES:
May 28, 2010
See your results! There is nothing more motivating than seeing that your hard work is paying off! I suggest taking pictures about every 30days. Also, taking pictures will allow you to see what exercises are working and perhaps which parts of the body you need to work on more. Seeing yourself in a picture will allow you to take a step back and see a lot more than what you notice in the mirror.