P90x Meal Plan – P90x Diet Plan on a Budget [Free Downloads]
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The Disadvantages Of P90X
P90X is one of the most efficient and effective home workout programs on the market. However, as with all popular workout programs, there are some downsides you need to be aware of before you get started with P90X.
1 – Not For Beginners
One of the main downsides of P90X is that it’s not designed for people who are just getting started on their fitness journey. Tony Horton (the creator of P90X) put this program together to target healthy individuals who are already physically fit. So if you are new to fitness, obese, physically limited or obese, P90X may be too advanced for you and it’s unlikely that you’ll be able to complete the program.
2 – Time Consuming
Another negative of P90X is that it requires a significant time investment from you. It is one of the most demanding home workout programs on the market and requires you to workout 6 days per week for an average of 1 hour each day. Therefore, if you lead a busy lifestyle and don’t think you can dedicate 6 hours or more to P90X each week, it may not be the right home workout program for you.
3 – Strict Nutrition Plan
P90X comes packaged with a highly effective nutrition plan. However, one of the reasons this nutrition plan is so effective is that it’s super strict. It involves eliminating fat from your diet, significantly decreasing the amount of carbohydrates you eat and making substantial changes to your overall diet. Many people find it difficult to follow and maintain this strict nutrition plan and if you’re not 100% committed to cleaning up your diet, you might want to give P90X a miss.
4 – Requires Additional Equipment
One final disadvantage of P90X is that it requires additional equipment. To complete the exercises included in the program, you’ll need a pull-Up Bar, weights, resistance bands and a yoga mat. This adds to the initial investment of purchasing the P90X program and makes it a relatively expensive home workout program. It also makes completing P90X while travelling very difficult as it’s not convenient to carry all this equipment as you move around.
While the P90X program isn’t perfect and does have its flaws, it’s still something you should definitely consider. The pros of P90X far outweigh the cons and if you’re prepared to fully commit to the program, it will give you amazing results.
The Benefits Of P90X
P90X is one of the most popular home workout programs. Their infomercials have flooded our TVs and the DVD sets line the shelves of almost every store we visit. But does P90X really deliver on its promises?
Benefit 1 – Intensity
P90X has been designed to fit individuals in mind and because of this, it is one of the most intense home fitness programs available and will challenge even the greatest fitness enthusiasts. It involves working out for 6 days each week, with the workouts lasting for 60 minutes on average and some workouts stretching to 90 minutes in length.
In addition to the intense weekly workout schedule, P90X workouts combine elements of circuit training and HIIT (High Intensity Interval Training) and require you to seamlessly move from one exercise to the next with minimal rest periods between each exercise. This ensures that you apply maximum effort during each workout and allows you to reach optimal fitness levels very quickly.
Benefit 2 – Nutrition Plan Included
Most home fitness programs consist solely of exercises. However, without proper nutrition, even the most effective workout program will fail. P90X addresses this common problem by including a comprehensive nutrition plan that works hand in hand with the P90X workouts.
The P90X nutrition plan is broken down into 3 phases – fat shredder, energy booster and endurance maximizer. These 3 phases help to provide you with all the endurance and energy you need as you complete the P90X workouts and also lower your body fat percentage as you progress through the program.
It also includes a variety of tasty recipes for you to try. Not only do these recipes ensure that your healthy meals are full of flavor but they also prevent boredom from setting in because you’re always eating fresh, new foods.
Benefit 3 – Multi-Functional
One of the most important plus points of P90X is that it’s a multi-functional workout program that allows you to achieve a multitude of noticeable fitness results. The included workouts help to blast through body fat, boost your strength levels, enhance your cardiovascular fitness, increase your muscle tone and size, improve your balance, maximize your flexibility and much more.
Benefit 4 – Specificity
Another great thing about P90X is that it’s super specific. Each weekly workout is outlined in a clear weekly routine schedule. In addition to this, P90X provides you with detailed instructions on how to perform every exercise and prepare every healthy meal that you’ll ever need as you go through the program.
Not only does this save you a lot of time but it also takes any guesswork out of the P90X program. You never have to think about or plan out your workouts or meals for the week ahead. All you have to do is follow the instructions as they’re laid out and watch your fitness levels improve.
Benefit 5 – Varied Workouts
One final benefit of P90X is that the workouts are varied and involve a wide range of different exercise styles including bodyweight exercises, cardio, kenpo, mixed martial arts, plyometrics, Pilates, stretching, weightlifting and yoga.
This makes every P90X workout fresh, fun and exciting. Even though the program lasts for 90 days, you’ll never feel that your routine is getting stale or boring. This variety also ensures that you do not plateau while completing the program and helps you to get consistent results for the full 90 days.
I hope this article has helped you learn more about the benefits of P90X and how it can help you boost your fitness levels. Now all that’s left to do is pick a copy of the P90X program so that you can start enjoying all these benefits today.
What is P90x
P90X (also known as Power 90 Extreme) is a 90 day workout system which is based around the principle of ‘muscle confusion’ – a concept where you consistently alternate your workout schedule and routines in order to prevent your body from adapting to a fixed workout schedule or routine.
P90X Program Overview
The P90X program lasts for 13 weeks and involves exercising 6 days per week. It incorporates a wide range of exercises, including cardio, plyometrics, strength training, stretching and yoga.
The P90X program includes 3 separate schedules which are listed below:
- Classic: The ‘Classic’ schedule includes 3 days of resistance training and 3 days of cardio, stretching and yoga.
- Doubles: The ‘Doubles’ schedule replicates the ‘Classic’ schedule and then adds extra cardio.
- Lean: The ‘Lean’ schedule includes 2 days of resistance training and 4 days of cardio, stretching and yoga.
These 3 schedules incorporate 12 total workouts:
- Chest & Back: A 53 minute targeted strength and definition workout for the upper body.
- Plyometrics: A 59 minute high powered cardio routine based around jumping.
- Shoulders & Arms: A 60 minute strength and definition workout that involves curls, flys and presses.
- Yoga X: A 92 minute yoga based workout that incorporates balance exercises, breathing exercises, flexibility exercises and strength exercises.
- Legs & Back: A challenging 59 minute workout that includes lunges, squats and more.
- Kenpo X: An intense 59 minute cardio workout based around kicking and punching.
- X Stretch: A 58 minute flexibility workout that involves a range of stretches.
- Core Synergistics: A 57 minute conditioning workout that targets multiple muscle groups.
- Chest, Shoulders & Triceps: A 56 minute strength building upper body workout.
- Back & Biceps: A 52 minute workout that adds strength and definition to your arms and back.
- Cardio X: A 43 minute cardio workout that blasts through body fat.
- Ab Ripper X: A 16 minute ab workout that strengthens and tones your midsection.
The P90X program also includes a range of supporting materials which include:
- P90X Fitness Guide: A 100 page booklet which explains how to perform every exercise in the P90X program with proper form.
- P90X 3 Phase Nutrition Plan: A 113 page booklet which includes recipes and meal plans you can use while completing the P90X program.
- ‘How To Bring It’ DVD: A bonus DVD which provides an overview of the P90X program.
- P90X Workout Calendar: A 90 day calendar which you can use to track your P90X results.
P90X Plus Program Overview
The P90X Plus program is a more intense version of P90X, which aims to amplify the ‘muscle confusion’ introduced in P90X. It isn’t a standalone workout program and should be used in conjunction with P90X.
Like P90X, P90X Plus includes 3 separate schedules; ‘Classic Plus’, ‘Lean Plus’ and ‘X+ Doubles’ which are each reflective of their original P90X counterparts.
The P90X Plus program includes a total of 5 workouts:
- Upper Body Plus: A challenging 40 minute upper body workout that targets your chest, back, arms and shoulders.
- Interval X Plus: A 40 minute interval training workout that boosts your cardiovascular fitness.
- Total Body Plus: A 45 minute full body workout which incorporates compound movements that target multiple muscle groups.
- Kenpo Cardio Plus: A 40 minute cardio workout that includes a range of self-defense moves.
- Abs/Core Plus: An intense 20 minute ab workout that sculpts and defines your core muscles.
As with P90X, P90X Plus comes with lots of supporting materials:
- P90X Plus Fitness Guide: A customizable workout schedule that explains how to combine P90X Plus with P90X.
- Downloadable Worksheet: A detailed worksheet that can be used to track your P90X Plus progress.
- ‘Tony’s Trainer Tracks’ DVD: A bonus DVD which contains professional tips to help you perfect your form.
P90X One On One Program Overview
P90X One On One is an unscripted workout program with no edits, no retakes and no audience. It allows you to train on one with Tony Horton using routines that are based around his own personal workouts that he uses to push his fitness levels to their limit.
Like the other programs in the series, P90X One On One lasts for 13 weeks and involves working out 6 days per week.
The P90X One On One Program is broken down into 3 volumes which each contain 12 workouts:
The workouts in volume 1 are between 35 minutes and 50 minutes in length except for ‘Ab Killer’ which is 25 minutes. The workouts included in volume 1 are listed below:
- Ab Killer
- Plyo Legs
- Road Warrior
- 30-13 Upper Body Massacre
- Just Arms
- Super Cardio
- Fountain Of Youth Yoga
- Mammoth UML
- Bun Shaper
- Medicine Ball Core Cardio
- Recovery 4 Results
- Diamond Delts
The workouts in volume 2 are between 40 minutes and 60 minutes in length:
- Cardio Intervals
- Core Ball Sandwich
- Patience Hummingbird Yoga
- 10 Minute Crusher Pack
- Butt & Belly
- Back & Belly
- On One Leg
- ISO Abs
- Cardio Confusion ‘Mason’s Choice’
- 4 Legs
- Upper Body Balance
The workouts in volume 3 are between 45 minutes and 60 minutes in length:
- Chest, Back & Balls
- Ab Ripper X2
- Shoulder & Arms MC2
- Base & Back
- Yoga MC2
- Plyocide MC2
- Stretch & Recovery
- V Sculpt
- Core Synergistics 2
- Post Activation Potentiation
- Total Body X
P90X2 Program Overview
P90x2 is the first full sequel to P90X and this time focuses on ‘muscle integration’ – a technique where you perform resistance exercises on unstable surfaces such as one foot, a stability ball or other unstable surfaces. This results in more muscles being engaged during each movement which maximizes the intensity of your workouts.
P90X2 is based around the same principles of the original P90X and involves working out 6 days per week for 13 weeks.
The 12 workouts that are included with the P90X2 program are:
- X2 Core: A 57 minute core workout that tones and strengthens your abs.
- Plyocide: An explosive 57 minute workout which boosts your fitness and coordination.
- X2 Recovery + Mobility: A gentle 58 minute workout that incorporates foam rolling to boost your flexibility and mobility.
- X2 Total Body: A 64 minute full body workout which builds up your muscles with resistance training.
- X2 Yoga: A 68 minute yoga inspired workout that boosts your posture and range of motion.
- X2 Balance + Power: A multi-functional 63 minute workout which improves your stability and strength.
- Chest + Back + Balance: A diverse 60 minute workout that builds up your upper body while also improving your balance.
- X2 Shoulders + Arms: A challenging 53 minute workout that works your arms and shoulders.
- Base + Back: A 56 minute sculpting workout that includes pull ups and plyo.
- P.A.P. Lower: A 63 minute sports training routine which targets your lower body.
- P.A.P. Upper: A 53 minute sports training routine that works your upper body.
- X2 Ab Ripper: A 17 minute ab routine which aims to tighten and tone your core.
P90X2 also comes packaged with plenty of supporting materials:
- P90X2 Fitness Guide: A booklet that includes a detailed breakdown of the P90X2 workouts, preparation tips and much more.
- P90X2 Nutrition Guide: A 72 page booklet which covers 3 nutrition plans you can use while completing P90X2 – Endurance Maximizer 2.0, Energy Booster 2.0 and Fat Shredder 2.0.
- ‘How To Bring It Again’ DVD: A bonus DVD which provides you with a full overview of the P90X2 program.
- P90X2 Workout Calendar: A 90 day calendar which you can use to monitor your P90X2 workouts and results.
P90X3 Program Overview
P90x3 is the second full sequel to P90X and takes elements from all the previous P90X workout programs and converts them into shorter, more efficient workouts that can be completed in just 30 minutes a day. The driving principle behind P90X3 is ‘muscle acceleration’ – a system where you maximize the first 30 minutes of your workout using variety and intensity.
Like its predecessors, P90X3 is a 13 week program but this time it involves working out 7 days per week (although the 7th day is optional).
The P90X3 program comes with 4 separate schedules:
- Classic: The ‘Classic’ schedule includes 3 days of resistance training and 3 days of balance, cardio, core, cross training and flexibility training each week.
- Doubles: The ‘Doubles’ schedule follows the same structure as the ‘Classic’ schedule but adds extra balance, cardio, core, cross training and flexibility workouts on certain days.
- Lean: The ‘Lean’ schedule includes 1 or 2 days of resistance training and 4 or 5 days of balance, cardio, core, cross training and flexibility training each week.
- Mass: The ‘Mass’ schedule includes 3 or 4 days of resistance training and 2 or 3 days of balance, cardio, core, cross training and flexibility training each week.
These 4 schedules use a total of 16 different 30 minute workouts:
- Total Synergistics: An intense full body muscle building workout.
- The Challenge: A challenging upper body workout that builds up your arms, back, chest and shoulders.
- Incinerator: An extreme resistance based workout that pushes all your muscles to their limits.
- The Warrior: A no equipment bodyweight workout which you can do anytime and anywhere.
- Eccentric Upper: A resistance based workout that strengthens and tones your upper body.
- Eccentric Lower: An effective lower body workout that tones and defines your legs and core.
- Agility X: A balance based workout which also improves your flexibility, precision and strength.
- Triometrics: A plyo workout that builds up your overall speed and power.
- Decelerator: A strength based workout that enhances muscle definition and improves your stability.
- CVX: A high powered cardio workout that combines interval training and resistance training.
- MMX: A martial arts inspired cardio workout which blasts through body fat.
- Accelerator: A fast paced workout that’s designed to maximize the efficiency of your muscles and cardiovascular system.
- X3 Yoga: A yoga based workout which improves balance, core strength and flexibility.
- Pilates X: A Pilates themed workout that boosts the elasticity of your muscles, stabilizes your joints and strengthens your core.
- Isometrix: A core strength and stability workout that uses a combination of instability and isometric contractions.
- Dynamix: A flexibility workout which focuses on maximizing the range of motion in all areas of your body.
In addition to the workout DVDs, P90X3 includes various supporting materials:
- P90X3 Fitness Guide: A booklet which contains a step by step guide to P90X3 along with a detailed explanation of every exercise in the P90X3 program.
- P90X3 Nutrition Guide: A booklet that contains a simple nutrition plan and meal plan that you can follow while completing P90X3.
- ‘How To Accelerate DVD: A bonus DVD which provides you with an introduction to P90X3 and a full overview of the program.
- P90X3 Workout Calendar: A 90 day calendar which you can use to track your results as you complete P90X3.
What Equipment Is Needed For P90X?
One of the key questions people ask before starting P90X is ‘what equipment will I need?’ In this article we’ll be answering that exact question by running through both the required and optional but recommended equipment that you can use when completing P90X.
There are 3 pieces of core equipment that you will need to purchase before you start the P90X program; a chin-up bar, dumbells, resistance bands and a yoga mat. These are required pieces of equipment and you will be unable to effectively complete the P90X program without them.
The section below provides further details on each of these 3 pieces of core equipment and how they are used in the P90X program:
1. Chin-Up Bar
The chin-up bar is used to complete back exercises, chin-ups and pull-ups in the P90X program. There are lots of chin-up bars available on the market, many of which can be quickly and easily fitted to any doorway in your home. If you want a specific chin-up bar recommendation, the Iron Gym Total Upper Body Workout Bar is a top choice which is highly rated and represents great value for money.
2. Dumbbells Or Resistance Bands
Dumbbells or resistance bands are used in many of the P90X program’s muscle and strength building exercises. Dumbbells are the ideal piece of equipment but if you don’t have access to dumbbells or simply prefer resistance bands, they can still be used.
If you’re going to use dumbbells, go for a set that offers a weight range of between 5lbs and 70lbs. If you’re going to use resistance bands, go for a set that allows you to achieve a similar range of resistance when the bands are used together.
As with chin-up bars, there are lots of high quality dumbbells and resistance bands on the market. Two of the best include the PowerBlock Elite Dumbbell 70lb Set and the Black Mountain Products Resistance Band Set.
3. Yoga Mat
P90X includes many yoga exercises and even has a 92 minute workout that is completely dedicated to yoga – Yoga X. A yoga mat is required to complete this workout and also to provide you with a stable, non-slip surface, shock absorbent surface that will protect you against injuries as you work through many of the other P90X exercises.
There are hundreds of high quality yoga mats available to buy. Some of the most popular with customers include the Gaiam Print Yoga Mats and the Yoga Accessories 1/4″ Extra Thick Deluxe Yoga Mat.
While the 3 pieces of core equipment highlighted above are all that you’ll need to successfully complete P90X, there are 4 other optional pieces of equipment that can enhance your P90X experience; a body fat tester, a heart rate monitor, push-up handles and a yoga block. While they are not required, they can be a great asset to your P90X journey and I highly recommend that you consider them before starting the P90X program.
1. Body Fat Tester
As the name suggests, a body fat tester can be used to track changes in your body fat levels as you progress through the P90X program. It’s a great tool for monitoring exactly how much fat you’re burning as a result of P90X. There are a huge number of body fat testers on the market but 3 of the best are the AccuMeasure MyoTape MT05 and AM-3000 Fitness 3000 Personal Body Fat Tester Kit, the Omron Body Fat Loss Monitor and the Withings WS-50 Smart Body Analyzer.
2. Heart Rate Monitor
Cardio training is a big part of P90X and the cardio routines that come with the program have a direct impact on your heart rate. A heart rate monitor will help you track the changes in your heart rate, identify your optimal heart rate and allow you to workout within a specific cardio zone. Some of the top heart rate monitors include the Polar FT4 Heart Rate Monitor and the Garmin Premium Soft Strap Heart Rate Monitor.
3. Push-Up Handles
Push-up handles are a fantastic tool for improving the effectiveness and efficiency of your push-ups. They also reduce any unnecessary pressure on your forearms, joints and wrists when performing push-ups. 3 of the most popular push-up handles currently available are the Definity HHP-001 Pair Of Push-Up Bars, the Perfect Push-Up Elite and the Power Press Complete Push-Up Training System.
4. Yoga Block
A yoga block is a fantastic supporting accessory that you can use when performing flexibility and yoga exercises as part of your P90X workouts. It helps to support your body during strenuous poses and also improves your circulation, flexibility and strength over time.
Now all that’s left to do is get yourself kitted up and get started with P90X.
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P90x Meal Plan
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P90x Diet Plan On A Budget
Looking to do the P90x diet on a budget, checkout P90x On a Budget: Phase One Downloadable Menu Plan. from moneysavingmom.com
Download the Menu Plan on a Budget.