P90X Approaches: Doubles Approach
Doubles is for those who want extra cardio on top of the standard Classic Approach, either for performance of for weight loss. Those attempting Doubles should be completely injury free and have plenty of energy to add another workout to the schedule three or four days per week.
The P90X workouts are approximately 1hr (1 DVD) each day, 6 days a week, with the 7th day being a day or rest or optionally X Stretch. Please see the breakdown below. Feel free to preview the video descriptions of each workout on the P90X product page here:
P90X Extreme Home Fitness System
http://www.extremebodyworkout.com/p90x-products/p90x.php
P90X DOUBLES PHASE 1:
This phase is identical to Phase 1 of P90X Classic. Your focus should be on mastering each exercise. Concentrate less on the amount of weight but instead try to reach your rep goals, while maintain good form!
P90X DOUBLES PHASE 2:
This is where you turn it up! Add Cardio X 3 times per week. It’s recommended to do this workout in the morning on an empty stomach. Then do your regular P90X workout later when you’ve got more blood glycogen for energy.
P90X DOUBLES PHASE 3:
Now you’re going to up P90X cardio to 4 times per week. With the this much additional cardio, it’s important that you eat very well to ensure that you have the proper energy to push yourself each day.
Hi, I would like to start doing doubles so I can burn off my belly fat. I am doing the workouts in the morning. I would like to do doubles three time a week, but instead of adding the cardo X, I would like to go jogging. Would I be able to get the same results if I change cardio x for jogging on the beach 3 times a week ? And how long should I jog for ? 2 miles, 3 miles ?
Thanks !
Hi Mario,
We always recommend following the P90X program to a T, however we have had many folks who like to substitute some of the cardio routines for running.
The main thing to keep in mind is that all of the P90X workouts burn approximately 600 calories. So in theory, as long as you run long enough to burn in and around 600 calories you’ll be within the right ballpark for similar results. Please take a look at the following calorie calculator which should help you get a rough idea on how long you need to jog to stay on par with P90X.
http://exercise.about.com/cs/fitnesstools/l/blcalorieburn.htm
Hello,
I am also about to start doubles. I have some questions regarding it. 1. Would I gain much less muscle as opposed to doing the classic?
2. Right after the work out, I understand that we are supposed to drink recovery drink. But do I also drink another protein shake on top of it?
3. Will taking diet pill, such as Hydroxycut, impede from muscle gaining?
Please let me know.
JW,
1. The difference between Doubles and Classic is the addition of Cardio X 3-4 times per week on top of your normal workouts in Classic. So in essence you are building the same muscle mass with Doubles, but burning more calories.
2. The P90X Nutrition Guide will give you recommendations on when to go with the P90X Recovery Drink and when to opt for a protein shake
3. Because Hydroxycut is not a P90X supplement we can not accurately comment on it’s results with the program.
1. Hi I am in my first week of p90x and I am looking to burn some extra calories to get rid of a little fat to show all of my abs and im wondering if the doubles would be a good idea or if the classic will do the job?
2. I am also following the nutrition plan to the best I can but I was wondering if I should take any supplements to help increase results or if the program is plenty?
P.S. I am in decent shape I am just try to shed a little fat. tone and build a little more muscle
HI Brandon,
You have the right idea. P90X doubles is for people who are looking for some extra cardiovascular exercise, either for performance or weight loss. Just remember that doubles does mean that you will be putting in double the time each day, about 3-4 hours more. P90X doubles adds extra cardio workouts to the classic P90X routine and will definitely help you loose some extra fat.
Supplements can be helpful in increasing your results. The most important supplement that should be used with the P90X is the Recovery Formula. There is about a 60 minute window immediately following exercise when your muscular cells are primed to repair and rebuild. The Recovery Formula was developed with the right combination of nutrients to help your muscles recover right after your workout to maximize results.
Other P90X supplements that will be helpful while doing the P90X is the P90X Peak Health Formula, a multivitamin that provides comprehensive support for all areas of the body, and the P90X Peak Performance Protein Bars for much needed protein and energy.
-Mike
Staff
Mike,
I have never done P90X before, but decided to do doubles because i need to lose extra pounds. I am 5′9″ 190 pounds. I finished phase one, and did all the workouts except for two during that time. I lost less than one pound however in the first phase. I am incredibly discouraged. I still am heavier and even though I have gained strength, I appear about as heavy as before. Will adding all the extra cardio really do enough for me to care?
Thanks,
Chris
Hi Chris,
Everyone has a different body and everyone starts our a different level of fitness. Some people report losing 5 pounds the first week, others say they have difficulty losing weight in the first few weeks.
Adding in the extra Cardio as part of the Doubles Approach will definitely make a difference. You’ll be burning that many more calories. A few questions for you. Have you accurately calculated your nutrition Level on page 5 you should be in Level II and should be following the Nutrition Guide at that level. Right now you’re in the Fat Shredder phase. I would suggest, in your case, to go ahead and extend Fat Shredder into the second phase of the program and moving on to Energy booster for phase 3.
Keep in mind that most people start to see the big changes right around week 8. Also realize that muscle has mass as well and you may want to try using a body fat tester to determine how much of your weight is muscle compared to fat as you go through the program. We offer one here:
http://www.extremebodyworkout.com/p90x-products/body-fat-tester.php
Keep at it, you will see results, it’s an intense program and will definitely deliver if you stay dedicated to both the workouts AND the Nutrition Guide. Please feel free to share your thoughts and questions with us as you go, we’re here to help!
Hello
I’m 27 and am in average shape and am looking to tone and shed some pounds. I’m just starting the second phase of the program and am noticing a huge difference already.
I’m going to attempt to complete the doubles program as I want to start focusing on building muscle but still have a bit of weight to shed as well.
I’m curious, should the phase two nutrition plan be modified before attempting doubles? will the described plan give me enough energy to sustain the extra cardio? or should I modify to compensate for the extra calories burnt?
Thanks for the help and for P90X
Staff Reply:
February 25th, 2009 at 9:49 am
Hi Jim,
Looks like you’re doing really well with the program so far and staying dedicated!
You have a good question here. If you are upping it to Doubles for phase 2, you’re definitely going to want to make sure you are not extending the Fat Shredder phase and moving on to Energy Booster, to start.
Now, once you are on phase 2 of nutrition (Energy Booster) you will be upping your food intake to a more well rounded diet and since you are upping your performance with Doubles I would suggest really monitoring how your body reacts.
Give yourself about a week or two before you make any decisions. But if after that time you really start to feel hungry and burnt out, then it would be a good idea to up the calories a bit to compensate and monitor how you feel and perform from there.
The important thing is to wait until you are absolutely certain and usually that means giving it a week or so to adjust to the phase FIRST before upping the food.
If you have any other questions let us know!
-Matt
I am about to start the p90x program i read the nutrition plan but still don’t know when I should drink the protein shake as opposed to the recovery drink when I work out. Should I drink the shake in the morning and drink the recovery after workout? Also, when it just says protein powder does that mean the shake or what?
Thanks.
Staff Reply:
March 9th, 2009 at 1:48 pm
Jeff,
You definitely want to have the P90X Recovery Drink within an hour after your workout. It’s a crucial time period to start rebuilding. As for the protein powder, you’ll find that in the Meal Plan Approach (page 20) it suggests a bit with dinner for some days and as breakfast for others. I hope this helps.
-Matt
Hello,
I am coming up on phase 2 and was interested in trying doubles. The only problem is I can’t do the Cardio x workout on the days it says to in the book. I have three days off during the weekend, but I do Plyo, Shoulders and Arms, and Yoga on those days. Is it ok to do them then or should I hold off until I have more time?
Staff Reply:
March 9th, 2009 at 1:58 pm
Hi John,
Making time for the Doubles Approach is often times tough to do. What you’ll notice is that the cardio is supposed to be spread out throughout the week as much as possible. However, we all have different schedules so if you’re really looking to up it to Doubles, you should be all right swapping the days. Try if you can though to spread it out as much as you can through the week if possible.
-Matt
Hi,
I started P90X Classics but do not have a pull up bar, or a door frame that looks like it could support a chin up bar (I am 5′11″ and weigh 205 lbs) and no where to attach resistance bands on my ceiling; do you have anyadvice or any alternative replacement moves that have the same effect as pull ups?
Mike, I was in the same boat your in. I went and bought the perfect pull up. You screw it into the inside of the frame and it holds trust me I’m 260 well let me correct myself i was 260 now I am 245 and am only on day 9 of the p90x program, but anyway even if your door isn’t the highest it gives you a place to attach your resistance bands. I hope this helps you. Last before I go, thank you Tony your helping make a big change in my life with the help of the p90x program. MUCH LOVE BRO.
Staff Reply:
March 13th, 2009 at 11:28 am
Hi Mike,
Ty is absolutely right here. Everything he said about the P90X Chin-Up Bar is accurate, but if you don’t have room in your living space to accommodate the chin-up bar, we do offer an alternative. Resistance Bands can be used in combination with our Resistance Bands Upgrade Kit to perform a modified version of the moves that would normally be done with the chin-up bar. The Resistance Bands Upgrade Kit contains a door attachment that you loop your resistance band through enabling you to do these exercises. You will notice in the workout routines that require you to do chin-ups, pull-ups, etc., this resistance band alternative is fully illustrated in the videos.
And thank you Ty for your input.
Resistance Bands Complete Kit
http://www.extremebodyworkout.com/p90x-products/resistance-bands-complete.php
Resistance Bands Men
http://www.extremebodyworkout.com/p90x-products/resistance-bands-men.php
Resistance Bands Women
http://www.extremebodyworkout.com/p90x-products/resistance-bands-women.php
Resistance Bands Upgrade Kit
http://www.extremebodyworkout.com/p90x-products/resistancebandUGKit.php
Do you do all of the workouts listed for the first 3 weeks every day. Or can you decide between the two that are seperated by a comma.
Staff Reply:
April 2nd, 2009 at 10:14 am
Hello John,
For the best results, you are going to want to follow the days indicated in your fitness guide. There is a comprehensive list of the days and workouts for each day for the full 12 weeks. If you’re doing doubles, it is covered in the guide as well. For maximum results, stay as close to the guide as possible.
-RJ
Hi,
I am currently on day 32 of P90X and just begining Phase 2. Before I began P90X, I weighed 148 pounds and had 14.1% bodyfat. Now, I am currently at 146.6 pounds and 12.8% bodyfat. My goal by the end of the 90 days is 8% bodyfat in order to reveal a shredded six pack. I have a few questions, however:
1) Should I extend the fat shredder portion of the diet plan? If so, for how long?
2) I am doing the Doubles option, will this accelerate my fat loss quickly and dramatically?
3) Yoga X is very boring for me and I do not enjoy it, could I replace it with another workout?
4) Could I perform Ab Ripper X more than the suggested three times per week or during the recovery phase?
Thanks for the help!
Staff Reply:
April 2nd, 2009 at 10:34 am
Hello Patrick,
Answer #1)
Stay on track with the current plan, see it through to its completion and wait to see what your results are at the end of 90 days. If you are pushing yourself as hard as myself and countless others have, then you should be close to or at your ideal body fat weight at the end of 90.
Answer #2)
Doubles will help you to lose your fat faster, because it is an additional workout to your already intense workout schedule. Again the results are determined to how hard you go through the workouts.
Answer #3)
I would recommend against leaving out Yoga X, only because this program was designed for all the workouts, including Yoga X, to help get you into the best physical shape of your life. If you absolutely must do another workout, I would suggest Core Synergistics.
Answer #4)
If you are going to do more than the suggested amount of Ab Ripper X workouts a week, then make sure you do not over exert yourself. You can workout your abs daily if you want, but if you feel like you’re doing too much and you feel pain or discomfort, then stop immediately and go back to your normal routine. Remember the body needs time to recover and you don’t want to neglect your body time to rebuild itself. So consider the rest times and let progression take it’s course.
Hope this answers your questions Patrick. Enjoy your workouts.
-Nate
I am just starting the P90x classic. My husband thinks that instead I should do the lean approach to lose body fat. Which approach would be more effective? Classic, Lean or Doubles? I don’t think I have the time right now to be doing more than 90 mins a day.
Thanks for the help
Staff Reply:
March 26th, 2009 at 1:56 pm
What program you start will be determined on what kind of results you want to see based on where you are at physically right now. If you are slender to begin with and have minimal body fat and aren’t interested in losing to much body fat, then you will want to start with the lean program. If you have some more pounds on you that you want to knock off then the classic would be right for you. Now doubles comes into play when you are doing your workouts successfully and you feel like you need a little bit more from your daily workouts. Then that is when you start your doubles.
Lastly, all of your workouts are wrapped into 1 hour DVDs so should be able to get your workouts done in no time.
-Nate
Hi! I am on phase 2 of the P90X lean plan. I want to add doubles to my routine to drop some belly fat! I was wondering if you think I am on track because when i started I weight 151 and I am 5′3 and now 6 wks later I have only lost 5 lbs! BUT I have lost 2-3inchs from diffrent parts of my body and I have dropped 2 pants sizes. I am happy with how my body looks so far but I want to lose more weight on my thighs and lower stomach. My goal is to lose 20 more lbs. Should I have started with the classic instead? If so now that I am in phase 2 of lean should I switch to classic? OR should I keep with the lean and add doubles?
Thanks,
Lindsay
Staff Reply:
April 3rd, 2009 at 11:16 am
Hello Lindsay,
Congratulations on your success so far. 5 lbs may not seem like a lot right now, but be patient it will happen. If you’re looking to lose more weight, I would suggest starting over with the classic program. The lean program is going to be great for you the 2nd time around with P90X, because it will keep your newly lean body lean. P90X classic is going to be perfect for you to knock off some more pounds quickly. Doubles is also a good idea, but follow the guide and do them when the time is right, you don’t want to do the fat shredder and doing too much exercises at the same time because you will over exert yourself and you could wind up with not enough energy to finish the workouts. Take it day by day and track your progress with P90X classic. You’ll know when the right time is to start doubles.
Keep us posted on your success!
-Russell
Hi,
I am beginning phase II and I am considering adding in doubles. I do the “classic routine” in the morning, can I add the doubles in at the end of the day? Also, do you recommend doing te doubles on Monday-Wednesday-Friday or is there a better option? Thanks for the advice.
Staff Reply:
April 10th, 2009 at 1:32 pm
Hello Dave,
Yes, it is OK if you do the your regular workout in the morning and then add the doubles at the end of the day. If you find that your body isn’t quite recovering all the way from your doubles workout, then you should start doing them together. Your body may hurt more because you are not giving it enough time to recover in between workouts. So give it a test run and if you like it, then great.
I would also recommend spacing your doubles apart so that there is a day in between, like you said, to give your body the recovery time it needs.
-RJ
Hi,
I am in week 12 of p90x classic and plan on going straight into doubles upon completion. My two questions are:
1. Can I do plyo instead of cardio x for my second workout?
2. Can I the cardio in the p.m. instead of a.m.?
Thanks,
Deb
Staff Reply:
April 10th, 2009 at 1:47 pm
Hello Deb,
Here is the thing with the P90X workouts. The program was designed to be flexible. To allow you to switch up workouts to give you the maximum benefits. So by all means, go after “the beast” and get in the best shape of your life.
Also don’t be afraid to add that cardio to the P.M. routine. Again, the program is meant to work with you and if you want to bust it all out at one time, go for it.
Keep us posted on your progress.
-Nate
Hi,
I’m currently doing the doubles program, and I’m seeing great results overall, and in my abs especially. However, if at the end of the 13 weeks I want to continue to do P90x for say, 1 month, which program and which phase would you suggest to do to enable the most muscle confusion and the greatest results? In terms of my goals, I’ve got a very athletic body already, but I would like to lose ALL the fat from my stomach so I have a great midsection. Right now, I just have a bit of fat left on my obliques and my lower abs and that’s it.
Thanks,
Aaron
Staff Reply:
April 10th, 2009 at 2:02 pm
Hi Aaron,
If you are still looking to get rid of some extra fat off of you, then I would suggest the fat shredder (phase I) again. The diet is just perfect for trimming off the fat. That and continuing with your doubles routine, should help you get that midsection down to size. You may want to switch around some of the more challenging workouts to further assist your fat loss, but just try to find the right diet and right set of doubles workouts for you.
-Nate
Hi,
I am a little confused! I run 5x a week in training for a 1/2 marathon. (last year ran 2 full marathons) I would like to do the P90X to strengthen and become more defined and lose weight. Should i do the classic and double with my own running? or should i do the classic and maybe reduce my running to 3-4x? I would like to be able to benefit from both and still keep up the energy. Can you please give me some advice?
Thanks
-Sydnee
Staff Reply:
April 17th, 2009 at 12:46 pm
Hello Sydnee,
My advice to you would be option number 1. You should do the classic program and then double with your running. Cardio is always good for you and you’d just be increasing your stamina and energy levels by doubling with your running.
Good luck!
-Russell
Thanks Nate for the reply. If/when I do the doubles program again, should I alternate the workouts every week like Phase 3 of the doubles program, or should I stick with the same set of workouts for the month like in Phases 1 and 2?
Thanks!
Staff Reply:
April 28th, 2009 at 12:17 pm
Hey Aaron,
It all depends on how much you want to get into shape. The doubles program is made to be an add on to the regular workout, to get you in even better shape. So it is truly on you. Try alternating the workouts first and if it isn’t enough for you then go back to the same set of workouts like in Phase I.
Good Job!
-Nate
I finished up day 73 today…to date i have gone from 223lbs to 187lbs. I have only lost 3-4lbs though in the last 2 weeks and was getting a little frustrated. I did change my diet a little to cut out one carb and add a protein. All carbs are eaten before dinner. Would it be ok to do doubles for this last 2 1/2 week push to try to shed some more pounds (currently i am doing p90x classic). I plan on going into P90X Plus when this is finished, but I’m wondering the best way to lose a few more pounds. Also I’m wondering if maybe my body has hit a “plateau” with weight loss. As long as my body composition changes I am ok with that…I am 5′11″ but feel like I should be operating around 175lbs or so. Thanks.
Staff Reply:
April 28th, 2009 at 12:22 pm
Hello Scott,
It is OK if you want to do doubles for your last 2 and 1/2 weeks. More cardio is actually a great idea for losing extra pounds. Don’t be discouraged about not losing the last bit of pounds, it will come. Now is the time to get extra dedicated and push yourself even harder during the workouts. Stay on your diet and you should see the results you want soon.
Keep us posted!
-Russell
First let me start off with the fact that I’m Black and the 120lb recommended weight, I see on charts, is unrealistic for me. I’m 5′7″ and currently 150lbs (curvy like Beyonce minus the wealth
] I would like to get down to 140 and have the “V” in my delts, should I start with lean or classic? I know I can’t complete doubles right now cuz I only did half the week on the classic (went to Vegas when I was to start kenpo. In my defense, I had good intentions on doing the program while on vacation, just got lazy). I need direction!!
I have just started round 2 of P90x. I did the lean version my first round but didn’t lose a lot of weight. I am a week into round 2 and I am doing the doubles version. Is it ok to start doing the extra cardio sessions the first month or is it best to wait until the second month? I am anxious to get some more weight off and I don’t feel like it will happen as quickly without the extra sessions.
Staff Reply:
May 15th, 2009 at 2:58 pm
Hello Amanda,
If you start off with P90X classic for the first month and then switch to doubles for the remaining months, then you should be fine. The fat shredder phase is going to knock a lot of pounds off, so I don’t believe that doubles will be necessary to start. If you aren’t seeing the results in the first week, then add an extra cardio to your workouts and you should be fine. You can do it Amanda.
-Nate
I am doing doubles of p90x. I am on phase 2 and I am struggling to work all the workouts in b/c I work full time, have kids activities, etc. I am trying to stick to the schedule but I am having a hard time working yoga in on my current schedule. I am able to complete yoga in one setting only on sat or sun. Is it ok for me to switch one of the routines so I can get yoga in on the weekend? I don’t want to miss any workouts during the week but will you get the same results? Can I switch Kenpo or plyo w/ yoga depending on which falls on the weekend? I will still get all the workouts in but didn’t know if changing them up would make a difference.
Staff Reply:
May 15th, 2009 at 3:03 pm
Hello Tanya,
It is OK to switch up workouts during the program. Remember, it’s muscle confusion that we are aiming for here. So it’s actually to your advantage to move things around a little, to mix them up and confuse your body. As long as you’re getting all the workouts in, then you’ll be OK. Keep up the great work Tanya. Bring It!
-RJ
I am starting the lean of the p90X. Now it says to drink the recovery drink but from my past experiences I never like the shakes. Do I have to drink them? Also for the diet that is included in the manual, can I switch the food around, like for the first day it says have a mushroom omelet and the second day says to have a shake can I substitute the shake with the mushroom omelet again? Last question I’m not sure if I’m getting this right, I weight about 280 and it tells me to eat so much, shouldn’t I be eating less to loss the weight?
Thank you
Staff Reply:
May 8th, 2009 at 3:15 pm
Hi Mike,
The main purpose of the recovery drinks is to help your body rebuild its torn tissue after workouts. If you don’t want to drink the recovery drinks, then you will have to find some kind of protein to help rebuild that tissue. Back in the days and even now-a-days for some people, they drank raw eggs. So do some research and see what works best for your taste buds.
As far as the nutrition plan goes, the plan is to be used as a guide. You do not have to follow it day by day, it was set up like this for those that want to be on strict diet without doing any extra work. We basically did the hard work them. The only part you really need to focus on is the portions part. That is the part that has to be followed exactly for maximum gains. So whatever you eat, as long as your following your portions guide, you’ll be just fine.
Lastly, the reason we have you eating so much is to make sure that you have enough energy to make it through the workouts. You don’t want to eat a little amount of food and start your workout and then run out of gas. We make sure you have enough energy to start and finish your workouts but not to much food to make you put on pounds.
Good luck on your workouts and keep us posted on your success.
-Nate
I’m currently on day sixteen of the P90X program, and though I love the feeling of accomplishment I have walking away from each workout (that is, actually having DONE something as opposed to vegetating on the couch the entire day), I can’t help but notice that while there’s some improvement in various places of the workouts, there are some that I just can’t seem to be able to do.
I know that Tony says you shouldn’t say “I can’t,” as opposed to, “I currently struggle with,” but there are just portions that are ridiculously difficult, and I can’t figure out why. For example, during the Ab Ripper X workouts, I feel more strain on my neck and thigh areas than my abs for a lot of the exercises. Should I actually supplement the Ab Ripper X with some off-the-books exercises, like actual situps?
And for the pullups, I dunno, I just can’t seem to be able to improve in that area. At all. With or without aid from an outside source (i.e., table, chair, etc.). What’s the best way to improve this (assuming I’m using the pullup bar in the doorway solution)? Would it be worthwhile to hit the gym and try the assisted pullup devices they have that reduce the weight you have to lift? Or would it be more or less the same as putting a foot on an object?
Thanks.
Staff Reply:
May 15th, 2009 at 3:15 pm
Hello Terrance,
Congratulations on making it this far through the program. You are sixteen days further along than the rest of the non-believers
My actual recommendation is to stick with it. Believe it or not, the other workouts that you are doing are going to assist you with your midsection and your arms and back. Kempo X and Core workouts are going to help your midsection tremendously. So keep sticking with it, those muscles are going to develop and eventually you will be able to accomplish those pull-ups and ab workouts.
You are on the right path, so don’t get discouraged and give it your all. You can do it!
-Nate
I was doing the original Power 90 Program then found out I was pregnant. I had to stop working out due to high risk pregnancy and went from 140lbs to 215
6 Weeks after I had my son I started Power 90 again, changed my eating and have gotten down to 166lbs. I found myself needing change so have bought P90X. For the first week I followed the classic program but am already wanting to change to doubles. Phase 2 and 3 of the doubles prog r where I feel I should b. (I’ve worked out for 10 years and was a personal trainer, I feel I can push more and should be doing cardio at least 3-4 times a week) Is there any reason I should not jump right to phase 2 or 3? Ive been on the original Power 90 since mid Jan and dropped almost 50lbs and just feel my body is needing more then the lean and classic program offer
I just began the second phase of the doubles program and I weighed in at 158 pounds and 16.1% bodyfat. If I stick to the diet and the exercises, is it possible to attain my goal of 10% body fat by the end of the 90 days? Thanks!
Staff Reply:
July 7th, 2009 at 12:49 pm
Hi Patrick,
As a general guideline, athletes typically have between 6-13% body fat. The P90X can help you become more athletic and it is possible to get your body fat percentage around the 10% range. Keep positive and keep pushing yourself!
-Mike
I’m 18, starting a very short 2 month summer vacation soon, and need results faster than the doubles routine can provide. Considering my youth and amount of free time in the day, I thought of combining workouts.
1. Cardio X / Chest + Back / Ab Ripper X / Plyometrics
2. Cardio X / Shoulders + Arms / Yoga X
3. Cardio X / Legs + Back / Ab Ripper X / Kenpo
4. X Stretch
Would the above 4 days constitute as a full week of P90X? Will my P60X plan give me the same results if I complete all the workouts with Cardio X to boot?
Staff Reply:
July 7th, 2009 at 12:57 pm
Hi Richard,
Take a look at P90X doubles to get some suggestions on how to stack these workouts. You can get in more of the workouts, in a shorter period of time. Because you are coming up with your own plan, your results may vary from the classic approach. But if you can manage, you will get a great workout.
-Mike
I previously started the classic program and made it to the first week of phase 3, but because it was around finals time, I just couldn’t find the time to fit the workouts into my schedule. That lapse in working out turned into a month, and now I am about to just start over again and do doubles this time instead of picking up from where I left off in classic. I have maintained the same weight I was at when I stopped, but my muscle definition has decreased and my body fat % has increased. I’m really trying to get back into it and go hard from the start, so I am considering adding the cardio x on to phase 1 instead of waiting until phase 2 to jump start the weight loss and get back to where I was faster. I can’t see how more cardio can be bad for you, but I know that this program was put together the way it was for a reason. Do you think that will have a negative effect on my progress?
Staff Reply:
July 7th, 2009 at 1:01 pm
Hi Tre,
I don’t think it will have a negative effect on your progress. If you can manage, I think it will give you an extra edge in the end. The first week of doubles is identical to classic, but because you have already started the classic version and made it to week 1 of phase 3, you should be ready to add cardio to the first week of doubles.
-Mike
Concerning the p90x nutrition plan, do you suggest first determining your matabolic type by the process of metabolic typing. I’m a “fast oxidizer”-protein type, which is a high fat high protein low carb diet. Should I still use the P90x nutrition plan to do not only muscle confusion but as well as ‘DIETARY CONFUSION”? What are your opinions about metabolic typing?
the Metabolic Typing Diet by william L wallcott is recommended to understanding this hidden nutritional truth if youre interested.
also, i’ve had a history of not completing the program, do you have any tips that help one to not quit and fell “pumped” and active as well as undepressed to actually complete the entire system?
Staff Reply:
July 20th, 2009 at 10:05 am
Hello Jesus,
The P90X Nutrition Plan does give you a high protein, low carb diet so you should be able to follow it with no problem. If you are having an issue, feel free to make adjustments to fit your needs.
Keeping track of your progress with the worksheets are a good way to stay motivated and pumped. You will be able to look at the numbers and see your progress. Keep visiting our blog. Read about others who have been successful. This blog is not just for questions for us, feel free to share your progress and ask about how other P90X’ers are doing.
-Mike
I want to do doubles, but what is the best time to do the evening workouts, before or after dinner?
Staff Reply:
July 20th, 2009 at 9:54 am
Hi Chad,
This all depends on when you usually eat dinner. You should wait about an hour after eating before you start your workout. Also, give yourself time to settle after your workout before you go to sleep. Working out late at night may keep you awake. Before dinner or after dinner, what ever works best for you.
-Mike
Hi..
I am starting p90x next week.. I normally do 4 days of cardio 80min each (eliptical+treadmill)..The p90x cardio dvd’s are only around an hr (and the cardio X only about 45min)..Should I add another 20-30min of cardio to the dvd’s or is it enough? I don’t want to end up doing less cardio than I used to.
Staff Reply:
July 20th, 2009 at 10:00 am
Hi Sherry,
If you feel you need to, you can add extra cardio to your daily workouts. Check out P90X Doubles. This is a similar schedule as the classic approach with extra cardio for those who want more calorie burning workouts.
-Mike
I will be starting phase 2 of p90x doubles on monday my problem is i have to work at 6 in the morning so i get up at 4:30 an get out of work at 2pm i will not be able to do cardio in the morning how can i make it work for the afternoon
Staff Reply:
July 27th, 2009 at 9:08 am
Hi Brian,
You could do your cardio in the afternoon after work, then your next workout later in the day. Maybe an hour after you eat dinner. We all have different schedules and we do what we can to fit in our workouts.
-Mike
HI… starting week 10 of my first round of P90X and want to finish with best results possible. I have done “Classic” so far but wondered if I used the “Doubles” approach for the last three weeks before the last recovery week, would be advisable and help me drop even more fat?
In week 10 of my first round of P90X and wondering if it would be ok to do Doubles for weeks 10-12 to squeeze that much more fat loss out of the final phase?
I’m planning on doing another round after this one and definitely doing Doubles then.
Thoughts?
Staff Reply:
July 27th, 2009 at 1:46 pm
Hello Jay,
You can switch to doubles for your remaining weeks. This will add some extra cardio to help you burn some extra calories per day, which can result in a little extra fat loss
-Mike
I’m about to start doubles and was wondering about the recovery drink. Should I have recovery drink after both workouts on the same day?
Staff Reply:
July 29th, 2009 at 10:15 am
Hi Sean,
Well, you don’ t have to. Definitely after your resistance workouts. If you want to have one after your cardio, you can, but you might want to count that as a snack.
-Mike
I am on my second phase,
The diet plan for p90x is pretty complicated and takes time, so i didn’t follow it. I didn’t lose that much fat on the first phase, so i decided to add the doubles. But the only difference between doubles is 3 cardio x workout, which doesn’t seem that much to me.
Is it fine if I do cardio x every day? Or would that be too much?
Thanks in advance
Staff Reply:
July 29th, 2009 at 10:18 am
Hello Ary,
Cardiovascular exercise is something you can do everyday. When you are doing weight training, you really need to alternate muscle groups to allow them to repair.
If you are not following the Nutrition Plan, you might not loose as much fat. You really have to be careful not to eat too many carb servings. At least us the daily servings chart as a guide to what you should be eating.
-Mike
Hi, I’m about to start p90x and i have never done p90x before. I am 6 feet 2 inches tall and I weigh 240 pounds. I have a lot of upper body fat. I was wondering if should the classic p90x or the doubles? I was also wondering if one would gain more muscle with the classic version than the duobles? Thank You.
Staff Reply:
August 3rd, 2009 at 9:53 am
Hi Paul,
If you are looking for some extra cardio, that is what P90X Doubles will give you. You can get the same resistance workouts with both. Those who want to burn extra calories often go with Doubles.
-Mike
Hi. Just completed week one of P90X. I’m 5′ 2 and weigh around 104. My typical caloric intake was around 1100 per day, and now I’m doing the 1800 per day. I feel like I might be gaining weight right now, it’s a lot of food for me to eat per day. In particular, my belly feels/looks bigger, not my usually very flat stomach. Should I cut back on calories or ? is this normal? I am following the portions to a T. Thanks.
Staff Reply:
October 19th, 2009 at 1:52 pm
Hello Lisa,
I could see how this would worry you! Yes in your case, I would suggest you cut your caloric intake to what it was and continue the program as normal. Especially if you are seeing weight gain.
I started phase 2 doubles and seriously lacked energy yesterday (most of the day) and especially when I tried doing back and biceps in the evening. I have added a carb with phase 2 plan, should I add another, recommendations?
I’m also wondering if it has to do with just doing more exercise than I’m used to. I’ve been doing ABRX with the Cardio X in the morning and I’m pretty tired doing that right after Cardio X even though I don’t feel as if Cardio X is tremendously challenging for me.
Staff Reply:
January 21st, 2010 at 2:50 pm
Hello Sean,
you might need to move to phase 3 now. Phase 3 will provide you with more energy.
Cardio X isn’t extremely challenging, but it’s supposed to serve as a supplemental workout to burn more calories for the day. I don’t know if you can change your schedule, but I wouldn’t do both workouts back to back. Try doing one in the morning and one in the evening.
-Mike
one other question. i received an email from beach body today and they had an article on the recovery drink. they recommend drinking it before and during workout, is that better than afer?
Staff Reply:
January 21st, 2010 at 2:51 pm
Hello Sean,
it works best if you drink it within an hour of your workout for muscle recovery purposes, but drinking it during your workout can give you a little extra energy.
-Mike
On my first week, I was sore throughout most of the exercises. In the beginning of week 2, I couldn’t even perform to my full potential, so I decided to hold off on the workout and just keep doing cardio until my muscles fully healed. Was this a good decision?
Also, during Phase 1 Classic, Ab Ripper X is scheduled for day 1, 3, and 5. Same question, my muscles were soooooo sore after day 1 of abs. I heard/read somewhere that while working out muscles that aren’t sore from touch is ok, but I feel that if I can’t perform to my full potential, my gains won’t be as good?
Thank you!
Staff Reply:
January 21st, 2010 at 3:01 pm
Hello Michael,
I would try working through it unless you think you might have torn something. Once you warm up and stretch your muscles, you should feel good enough to do the workouts. I would highly recommend the Recovery Formula. This really helps with muscle soreness, and if you drink this everyday after your workouts, you wont have as much trouble moving on with the next workout. If you want to start off skipping a day here and there, when you’re ready start again from day one without skipping any workouts. This program wont be as beneficial if you don’t follow the schedule.
-Mike
I am 5′11 and 231 lbs and technically that would be over weight but I can squat 550 lbs, bech 300 lbs, Power clean 280 lbs, and incline, 290 lbs. So I have alot of muscle, but i want to be more ripped. I am 19 I have played sports all of my life and got a scholarship to play football but decided not to go for some personal reasons. In the last year a have gained some weight. Im on the second week, first phase of the classic and i have lost seven pounds! But, Im scared that by the time get to the second phase I will not have lost all of the fat that i wanted to lose. Should i be worried or will weight continue to come off throughout the entire three phases? Thanks.
Staff Reply:
January 21st, 2010 at 3:03 pm
Hello Ethan,
you weight loss in the beginning is always going to be more dramatic compared to the remainder of the program. Throughout the rest of the weeks, you will continue to loose weight, but at a slower rate because of muscle build. Fat loss will occur through out this entire program.
-Mike
Hi, I am about 5 foot 11 and 145-150 lbs, so I am in shape. I am looking to add some extra muscle mass to my body. Is this possible evene if I keep the weight to an area where I can only do 8-10 reps until failure? I thought it was not possible to build muscle and lose fat at the same time, seeing as you have to consume less calories to lose fat and consume more calories to gain muscles. Thanks!
Hey, I am currently doing P90 and was wondering if you can do doubles but instead of the classic combine the cardio with the lean schedule? Im pretty skinny to begin with, just a few problems areas here and there, but I dont really want to do the classic because I feel that is more more gaining mass and I dont want that.
Hi I just started p90x I am an avid weight lifter and runner.
I am trying the nutrition plan but end up wanting an extra piece of fruit or carb. I was wondering if this will really hurt my results.
I am also afraid I am not getting enough cardio. I was tired after the few workouts i have done and am doing the doubles program, just worried I will not get cut up.
Also, my problem area are my hips and butt, will this program help slim my lower body?
Hi, I am thinking of starting P90X the lean version. I am 5″1 and eigh approx 108lbs. I am not very toned at all and I am hoping by doing this program it will definelty tone me. But my concern is that I am going to gain weight with this program. I would like to lose some chub I have and also tone my muscles, will the lean program make me gain weight?
Hi,
I’ve been doing the p90x program for a few weeks now. I started with the lean program and now I am on week 4,the recovery week.
1) I would like to start phase 2 doing doubles as I haven’t noticed any change on the scale (I am 5′3 and weight 138lbs) and I am trying to get rid of fat around my waist line ( post baby weight). I am in decent shape as I’ve been able to follow all the moves so far at my own pace and repetitions.
Do you think that could be a good option? Do you think that it would help me see results faster?
2) I find yoga x to be very very boring and too long for me as I have to be done with my workout within an hour or my little one gets restless and cranky. What other exercise routine can I replace yoga x with? I’ve honestly tried yoga in the past and have always abandoned it because I found it boring and not motivating.
3) I’ve been drinking a protein drink after my workout but not the P90x recovery drink as I find anything with sugar substitutes undrinkable. The whey protein I’ve been buying has no sugar or sugar substitutes. It is just whey protein flavored with vanilla or chocolate. Is this a decent alternative?
4) the nutrition plan recommends a certain number of calories and I’m finding it a bit challenging to eat that much. I do eat a lot of vegetable with some kind of protein on the side like fish or meat. I have cut out any sugar completely from my diet unless I’m eating fruit. Do you think this is appropriate with this workout program?
Thank You in advance for taking the time to respond.
Hi I had a question….I’m about to start the program very soon. This is my situation. A year ago I used to weight 290 and got down to 190. So I managed to loose 100 pounds on my own. Now I weight 200 pounds. I’m undecided on whether to do the Classic or Lean. I don’t want to get too big. I want to loose a lot of body/belly fat and tone up but just not get too big….I don’t like the bulky look…just want to be cut…which one can you recomend for me?….I’m pretty good on my cardio…i run 5 miles 5 days a week.
Can I throw Cardio X into the mix for Doubles Round 2, Phase 1???
Staff Reply:
January 21st, 2010 at 3:12 pm
Hello Pete,
I would actually recommend that you do! Phase 1 of Doubles isn’t really “doubles”, so starting phase 1 as is would be like going backwards. Unless you need a break!
-Mike
Hi there. I am in week 3 of P90X. I’m doing the classic program right now, but will be doing the doubles starting in Phase 3. My questions is about the nutrition plan. Do you change the level you are at when starting Doubles. I am relatively overweight. I am 5′8″ and weighed 208 lbs when I started. I have lost a few pounds. I have been doing Level II for nutrional, but am wondering if I should be doing Level I. What do you think? Either way, will I stay at that during the doubles also or do you add extra calories in doubles. I’m also thinking of extending the Fat Shredder phase to continue to lose weight. I would love any suggestions. Thanks!
I am about to purchase p90x, but I had a question first. I understand that each workout is supposed to be 1 hour, so on a day when you are schedualed to do the “Shoulders and Arms” workout, is the full workout on that DVD one hour, or are you supposed to stop and hour in, then pick back up on a different segment the next time that workout comes around?
I am in my recovery phase after phase 1 of the P90x Classic. I am considering switching to the Doubles routine for phase two. Because I am a 2nd shift worker, I plan to do the cardio x in the morning and the resistance training and Ab Ripper X when I get home.
My question is, can I use the recovery drink after my workout and then go to sleep or will the extra carbs and protein before bed be counter-productive to my fat loss goal?
hi i had a question. i just started p90x and i am in my second week, and i was wandering, do i have to wait for phase 2 to start doing cardiox as my double, or can i just start cardio x on the workout nights in phase 1. I figured rather than running at night, i do cardio x?
I have a question… If you are doing the Lean version. Can you replace Yoga with Pylometrics. I prefer more cardio than yoga? Is this okay to do?
Staff Reply:
January 21st, 2010 at 3:16 pm
Hello Kris,
if you are going to exchange Yoga with anything, I would say X Stretch. Plyometrics is a whole different ball game. You do need that stretch, but go ahead and try it and see how it works out for you.
We get these sort of questions all the time. The P90X is your workout program and if you want to change the schedule around a bit, that is your choice, but you might not get the same results as if you were to do the workouts as scheduled.
-Mike
I am in the second week of P90X. I plan to do the doubles routine. Will it hurt my progress if I start doing Cardio X every morning this early in the P90x routine?
Staff Reply:
January 21st, 2010 at 3:19 pm
Hello Jasen,
I don’t think it will hurt. Phase 1 is to get warmed up to the program before you get real intense with two workouts three times per week, and one every other day.
-Mike
Hi, I started the series in Dec. 09, but only completed maybe 4 of the 7 workouts a week….now for the past 2 weeks I have done all 7 workouts each week— I realize by now I should be starting over on a new program if I had followed it correctly and in full. But basically I just keep repeating week 1, phase 1. My concern is that since one of the workouts I HAVE done every week is Shoulder/Bicep/Tricep for the past 8 weeks that there isn’t any muscle confusion anymore for that area – should I just jump to phase 2 of the classics in order to help a possible plateau or just stay on the program and move into week 3 of phase 1?
I wanted to know since I am interested in doing doubles, and because of my tight schedule is it okay that I do the workouts back to back, as oppose to splitting the workouts throughout the day, for example, chest and back and immediately cardio x ?
Hi, I am about to start p90x next week. I was wonder what would be better for me to do to get a 6 pack and to get cut up? Should I start with the classic or doubles for the results I what.
Add A Comment