Fat Burning Weight Training

Short for ‘Power 90 Extreme’, the P90X workout routine was developed through the collaboration of some great minds, and these include Tony Horton, Carrie Wyatt, Steve Edwards, Carl Daikeler, Mason Bendewald, and Ned Farr; all experts in their own right. When it comes to home workout routines, the P90X features right up there with the best, and this is owing to multiple reasons.

For starters, it claims, and many strength trainers agree, that it will improve you fitness levels considerably in a period of ninety days.

This home based strength training program will have you following a rigorous well segmented workout routine, and it clubs this with a well charted dietary supplement and nutritional plan. As mentioned in the introductory post, this workout program uses various cross training as well as periodization techniques, thereby resulting in ongoing improvements without your hitting a plateau.

The P90X relies on twelve high intensity workout targeting all muscle groups, and requires little in the form of equipment (a few dumbbells, resistance bands, and a pull up bar would do the trick).

The Premise

As is common with most , a fair amount of improvement is seen in the initial stages, although, after a few weeks expected results become harder to come by, even if intensity levels are upped. This is not only because you are becoming stronger but also because muscle groups become accustomed to the movements they are exposed to on an ongoing basis.

Therefore, they tend to use a certain set of muscles required to carry out the task at hand as opposed to using all the muscles in the group, and the focus, as a result, is laid on muscles which have been conditioned, and others remain largely ignored.

The P90X relies on a principle dubbed ‘muscle turmoil’ and this strength training workout ensures that you carry out varied exercises all the time. In doing so your muscles do not get the time to familiarize themselves with the movements, and consequently, all the muscles in any given muscle group are used, leading to overall muscle development and strength building. This way, every time you repeat an exercise it will have the same beneficial effect it did the last time around.

The Exercises

This home based workout routine, as mentioned before, relies on 12 workout routines, targeting various aspects of development. These include:

Chest and Back: This focuses on strength training and targets the back, pecs, biceps, and triceps. Shoulders and Arms: This focuses on strength training and targets the shoulders, biceps, and triceps. Back and Biceps: Focuses on strength training and targets the back and biceps. Chest, Shoulders and Triceps: Focuses on strength training and targets the three muscle groups in question. Ab Ripper X: Another strength training routine; this one targets building the abs and the core. Legs and Back: More strength training; and this one targets back muscles as well as the hamstring, calves, and quads. Core Synergistics: This takes you through the synergy aspect of strength training, and targets conditioning the entire body. Cardio X: Takes you through different forms of low impact cardio workouts, and targets the entire body. Plyometrics: The focus in this section is on cardio, and these jumping based routines target the entire body. Kenpō X: This involves intense cardio workouts, relying onkicks and punches, and again, targets the entire body. Yoga: The yoga section focuses on strength, flexibility, and balance, and targets enhancing physical and mental strength. X Stretch: Focuses on different kinds of stretches, and targets the entire body. Aids in injury prevention and keeps you from hitting plateaus.

The P90X Workout Schedule

This workout schedule will have you working out six days each week, with one day giving your body the rest that it requires. The program is set across a twelve day period, wherein each day focuses on various parts of the body during this twelve day period, at the end of which, you get back to day one. Every workout lasts for about an hour, and is not revisited more than thrice in any twelve day period.

For example, the Ab Ripper X is to be carried out once each week; the chest & back, the shoulder & arms, and the back & biceps, thrice in the twelve week period; yoga, twice in one twelve day cycle; and so on.

P90X Nutrition

As with most popular work out routines, this one also comes with its own nutritional plan. A significant amount of emphasis is laid on this three phase nutritional plan and this plan tells you just how to go about with your day to day nutritional intake. This diet comprises of three phases, and these include the ‘fat shredder’, the ‘energy booster’, and the ‘endurance maximizer’.

• Fat Shredder: This phase targets initial weight loss by relying on reduced caloric intake, and the intake of protein remains high in order to facilitate the building of muscles.
• Energy Booster: In this stage your caloric intake increases to ensure that your body copes with the strenuous strength training workouts, wherein complex carbohydrates make their way back into your everyday diet. Protein intake remains high, and you can also eat fruits low on the GI (glycemic index) scale.
• Endurance Maximizer: One only gets to this stage if the aim is to bulk up and increase muscle endurance levels. Here, your carbohydrate intake is upped considerably, and this gives you the energy you need to get through even more strenuous workout routines.
• Water: Drinking adequate amounts of water through every stage of this strength training program is seen as crucial, and this is simply because the more you exercise, the more water your body requires.

If you are looking for home based workout routines to incorporate a strength training regimen in your life, does offer a highly result oriented alternative. As long as you’re willing to put in the effort, the results, using this strength training program, are bound to show.