The P90X Weight Loss Plan
109 Comments
People do the P90X program for a few different reasons. Some buy it because they have been puny all their life and want to get ripped. Others have gotten a little soft and perhaps gained weight. For them, P90X is an excellent way to shed fat and gain definition. For them, the program is a P90X weight loss plan, a way of losing pounds and getting in the best shape of your life.
The P90X weight loss plan consists of what every successful weight loss plan should consist of: high quality nutrition and exercise. Approaching weight loss from these two angles increases the likelihood that you will lose weight but also be able to keep it off. Losing weight through starvation diets may be effective but is not healthy and not maintainable.
What makes the P90X weight loss plan different from other weight loss plans is the intensity of the exercise and the dramatic results. When you challenge your body, it will surprise you. By setting the bar high, Tony Horton encourages your body to perform in ways you didn’t think were possible. Pushing your muscles causes them to respond, growing stronger and increasing your metabolism.
The P90X Nutrition Guide is the other crucial component to the P90X weight loss plan. Without it, the results aren’t nearly as dramatic and your health won’t improve nearly as much. Food is fuel and when you work out with P90X, the fuel you use is very important. This was understood when the P90X Nutrition Guide was written. It is a guidebook to ensure your body has what it needs to get fit, lose weight, and function optimally.
The P90X weight loss plan is one like no other. In no other weight loss plan will you see the results you see with P90X. You will lose fat and gain muscle. Your confidence will rise and your attitude will change. These are the benefits of a well rounded and effective weight loss program and something you can definitely achieve with the P90X program.
Categories: P90X Fitness
109 Comments...
[...] Original post by Elizabeth Renter [...]
Hello,
This is my second visit to your blog and my last 30 days on the P90x program.
I’d like to say that I ABOSOLUTELY love P90x and the results the program along with the nutirition guide have given me so far. Tony Horton and Beach Body have come up with a fantastic workout regime that ‘s fun and challenging. The main thing is it WORKS! Although I am still struggling with some of the exercises, I feel great and have started to see my body getting lean and toned.
One thing I would like to ask is: is it possible to gain a few more pounds following the program possibly due to muscle growth? I was pretty thin with flabby core, arms, and legs prior to using P90x. After using P90x and eating according to the P90x guideline, I actually gain a few more pounds. Is that normal?
Thanks in advance for answering my questions. P90x is simply AWESOME! I’d recommend it to anyone!!!
Hey Meg,
thanks for the great feedback! It really does help users and those people looking to start P90X get a good idea of how effective it is. It sounds like you are getting great results and staying committed to the program is absolutely essential to success.
If you’re looking at yourself in the mirror and happy with what you see, have lost weight and seeing definition but wondering why you weigh more—It’s completely natural! Muscle has mass and will effect your weight even though your body fat % may be much lower. So in a nutshell, there’s nothing to worry about in this department especially if you like what you’re seeing
Good luck, stick to it and you’ll be earning that great feeling soon of being a P90X Grad! It’s quite an accomplishment!
-Matt
Hi there. I need some help! I am 30 years old, 5’1″, size 4-6, and 126 lbs. I want to be a size 2-4 and 115 lbs. I am in week 2, day 3 of P90x. I am using the portion approach, but also using the meal plan approach for recipe ideas. Here’s my question: Do I have to follow the nutrition guide EXACTLY to get the results that I want? I know a lot of research and time has been spent putting that together. So, if the food item is NOT on the list, I may not have it?? For example, can I have tea? Can I have Crystal Light? Can I have another fruit during the day at snack time even if I have had my full fruit serving at breakfast? That seems reasonable, but also know that you all put 1 fruit on there for a reason. I am really trying hard not to justify my wants no matter how reasonalbe they seem. I know the only person I am cheating is myself, but is there room for common sense in the plan? For example, too, in my mushroom omelet, I put spinach leaves in although it did not call for it. That’s OK, right? I am eating WAY less than I am used to and I am feeling hungry at times during the day. I am not giving into it…yet! One more thing…Is there another place for P90x level 1, phase 1 recipes? So looking forward to hearing from you soon. Take it easy and thanks.
Hi Betsy,
You want to try and follow the plan as closely as possible, but everyone is human and there will of course be things that you prefer over others. As long as those foods are healthy and natural it’s okay to “tweak” the program a bit.
The spinach in the omelet is totally fine. Having an extra piece of fruit for snack is not going to break the bank. You can have coffee (preferably black) and tea is OK too now and again just lay off the sugar. I’d suggest staying away from drink mixes all together opting for water whenever possible. Water is what your body needs!
In our blog search at the top right, type in “recipes” or “grocery lists” and you’ll get back some great articles for new ideas on what to buy and prepare for P90X!
I have always weighed 115lbs (I am 22 and 5ft.3) After taking oral contraceptives for a year I gained 20 lbs. (I no longer take oral contaceptives)
I wanted to know if I should start the p90x, or first lose 20 lbs . I am very scared of doing the P90X at my weight and gaining more, instead of losing weight.
Thank you!
Hi Isabel,
You may really want to speak with your doctor first to get the best medical advice possible. However, starting in on a fitness routine is only going to help get you into better health and better shape sooner.
You’ll be burning a ton of calories and eating really well by way of the P90X Nutrition Guide. From what I’m gathering, it sounds like you would naturally lose the weight by going off the contraceptives? Either way, exercising isn’t going to hurt if you decide to do it before or after you naturally lose that extra 20 lbs. If anything, it should help speed up the process.
Looking at the P90X nutrition plan, it calls for enough calories to cover your Resting Metabolic Rate, + 20% to cover daily activity burn, + 600 calories per day to cover the P90X workouts.
Based on that formula, it seems that this plan was designed for someone who is already at their optimal wieght and does not want to lose significantly.
My question is, how can one lose significant weight on a diet that covers RMR + Daily Burn + 600 additional calories?
The reason I ask is becuase last year I made it through the first 2 phases of P90X, sticking with the phase 1 diet throughout, and my waistline actually grew! I’m now in my 2nd week of a new round, but I’m really questioning the whether or not I should stick to the calorie guidelines. I’m looking to lose about 15 lbs. I’m a 38 year old male, 6ft tall, 185 lbs, 23% body fat.
Hello Adrian,
I’m assuming that you were on level II throughout your program. If that is the case, the only thing I can say is that everybody reacts differently to different foods and exercises. Some peoples metabolisms are faster than others and some people exercise harder than others. If you are really active and spend most of your day active and moving around then when you’re calculating your daily activity burn, you’re going to want to raise that percentage higher, based on how much you feel you are active. That will put you in a different level on the nutrition plan. That way you will be taking in less calories, therefor losing more weight.
Then there is the exercise portion. Some people just do the minimum to get through the workouts and don’t really push themselves to get those maximum results.
The good thing about this program is that it’s very flexible and versatile. If you feel you are not losing enough weight, you can drop down a level and see if that works better for you. Our Nutrition Plan is just a guide and is meant to be adjusted. We understand that everybody is different and everyone cannot possible be on the same diet. So, play around with your calories a little bit. The perfect scenario is to be taking in just enough calories to keep you full, but enough calories to get you through the workouts. that’s the perfect scenario.
You also may want to stay on the fat shredder diet until you see the fat slip away, or you may want to do doubles and get more cardio in your workouts so that you can exercise the fat away. there are so many possibilities to this program and I am sure you will find the best one for you. Don’t give up, you can do it and whenever you’re doing your workouts, don’t forget to “Bring It”!
-Nate
Thanks Nate. I’ll experiment with Level 1 instead of Level 2 next week.
hi i just got p90x and i had a question about the diet part.
is there a certain time i should not eat after? ive heard of some diets where you shouldn’t eat past 6:00 at night and i was wondering if it was okay if my 5th p90x meal came around 8:00 or so. it says not to eat for 3 hours in advance of going to sleep. i was just wondering if there was a time that is too late to eat.
thank you!
Jacob
Hello Jacob,
OK, the main reason experts say not to eat 3 hours prior to bed, is not for the reason most people think, which is that it will help you gain weight while your sleeping. You do put on fat from eating, but that happens after every meal. The real reason is because, for most people, it’s hard to fall asleep after a highly intense workout. The metabolism is going to start to break down the food you eat as soon as you start easy and has about a 2 hour lifespan for breaking down fat. So I personally would recommend not eating up to at least 1 hour before bedtime. So whatever the time is you usually go to sleep, 1 hour before that is your eating limit.
Hope that helps!
-RJ
thank you for answering my question above. that answer was just what i was looking for. i have another question. I’m about to start doubles and im afraid of running out of energy for my second workout. is it okay if i switch the routines? (eg. shoulders, tris in the AM and Cardio X in the PM) as oppose to the other way around.
thank you
Jacob
It is absolutely OK to switch them around. The important thing is not so much the order you do them in, but it’s about getting in that extra workout to help turn your body into a well oiled machine. It is a process, but after a while, you will end up in the best shape of your life. Keep bringing it!
Keep us posted.
-RJ
should i be eating more if im doing doubles? or should i stick my level 2 calories.?
If you’re doing doubles, you need to eat just enough to give you the energy to make it through both your workouts and through the day, without gaining fat.
-RJ
I am severely overweight. 5’10″ and almost 300 lbs. Could I do the p90x exercise routine or is to really for those that don’t need to lose more than a couple of pounds? Should I start with something else first and then transition to p90x, and if so what would you recommend?
Hello John,
Working out, loosing weight and building muscle through a fitness program is always a unique experience, and your individual results will naturally vary from the results of someone else. The more overweight you are, the more challenges you’ll be up against, typically in the areas of stamina, flexibility, etc. That being said, we recommend that you pace yourself overall and gradually make exercise a real part of your life.
Chances are you’re not quite ready for P90X yet and that’s OK! In time, with dedication to improve your health and fitness level, you’ll definitely get there. We suggest you start off with one of our other programs that are less intense and work your way up to P90X. Power 90 is a great program and is the perfect stepping stone to P90X. We offer a 30 day money back guarantee if you decide it’s not right for you. We look forward to getting you started soon and we wish you the very best in your endeavor to becoming a healthier you!
Power 90
http://www.extremebodyworkout.com/power90-products/power90.php
Good luck John and keep us posted.
-Nate
does your height matter when you take into account how many calories youre supposed to be consuming per day?
Still having trouble with push ups in my 5th week. But am beginning to be able to go down some but not all the way to the floor. Do you have any suggestions for improving?
Hello! I am doing the p90x classic, is my third week…but I gained 7 pounds…:(..I am still keeping up, I feel better and stronger…
but my goal is to loose weight..I also have hypothyroidism and i am taking medicine every day…should I try to do the lean program? my friends told me that if I don run or walk I m not going to loose any weight….any advice? thanks a lot!
Hi Lara,
If you have gained weight, it could be due to muscle gain. Muscle weighs more that fat and can trick you on the scale. The Lean approach is more cardio, if that is what you are looking for. This approach is geared towards loosing weight. If that is your main goal, try the Lean approach. If you are liking your new found strength and want to improve your overall athletic ability even more, stick with the classic approach.
-Mike
Staff
Hi! I’m 145 lbs and 5’3″. I’ve been a thin person my whole life, 112-115 but gained a lot during my two back to back pregnancies. I’m hoping to lose weight and get strong abs again. I’m on Day 13 and I’m disappointed with my progress. I can see that I’m more flexible, and things certainly feel a little tighter, but not one flicker of change has appeared on the scale one way or the other. In fact, if anything, my belly feels bigger than it did before!
As far as the meal plan goes, I’ve been sticking to the percentages of proteins, fats and carbs, but can’t really afford the exact diet. Any tips for maximizing my weight loss?
Hi Emily,
Make sure you have calculated your nutrition level correctly. You may be taking in too many calories. Or, it could be that you are gaining muscle which weighs more than fat. If you can’t follow the Nutrition plan exactly, be sure to choose foods with similar nutritional values. Calories being important. Another thing you can do is to stay in the “fat shredder” phase of the plan for an extra week or two. Because this phase is low in calories and carbs, your body starts to take energy from reserved fat. Stick to the workouts, and try and follow the diet plan as best as you can, and you will start to see results soon enough. Most people start to see visible results around week 8.
-Mike
Staff
Hi. I’m pretty small. I’m 4 foot 9 and weight 103 pounds. My husband and I just started p90X last week and I am waiting to see some weight loss(I’m looking for about 5 to 10 pounds). I’m having a problem sticking with the food program because it just seems like too much food for me. Any suggestions? Also, does anyone have any advice about what times are best for working out. It seems by the time we get out of work, cook dinner, digest and work out it is 10pm. Not good. Thanks.
Hi Debbie,
Did you calculate your nutritional level? You would be at level I which is 1800 calories per day. If you feel that is too much, you can reduce your calories by a little. If you reduce them too much, you will start to feel it when you are working out. You will feel like you don’t have enough energy to complete each workout. But, as a smaller person, the calories required for daily movement for you will differ from a 300 pound man. So the calculations shown in the guide are more of a ballpark figure. So adjustments can certainly be made.
Most people don’t start to see visual results until about week 8. You weight may change a bit in the beginning, but you really can’t measure progress by your weight. As you start to gain muscle, you might actually gain a few first. Fat weighs less than muscle, so the scale may throw you off a bit.
Could you possibly get up a little early? I know that is dreadful to think about, but if you are really dedicated to your workout, you can get to bed a little early and save your workout for the morning. Try it. You might find that you have a little more energy during the day. The recovery formula after a good workout gives you a nice boost!
-Erin
Hey guys,
i’ve recently finished my first week of p90x. workout wise, i’m able to keep up and do the exercises at my own pace which have made me feel better. Howeever, i really want to lose fat and i need some nutrition tips. I’ve been eating peanut butter and nuts and such as they are high in protein, but is that better if my goal was to gain muscle instead of shed fat? I am planning on doing the doubles routine as i am in love with the intensity of the cardio x workout, but what foods can i eat to act as a catalyst for SERIOUS weight loss? Thanks for taking my question and a future response!
Hi Daniel,
Have you checked out the Nutrition Plan? This diet as well as the workouts were designed to help you gain muscle and burn fat, all at once. The combination of the two will give you the best results. Protein is certainly important for muscle repair and build, but be careful of the amount of fat and calories involved. If you don’t want your meals planned out for you, the approved food list and the daily servings chart will be your best friend! This list makes it easy for you to eat what you want and still stay within your daily servings. Also, the first phase of the diet is focused on fat loss. Check it out.
Just a tip, don’t trust you scale. Doing a program like the P90X will give you muscle mass that will weigh more that fat. So the numbers on your scale shouldn’t matter as much as body fat percentage. Get yourself a body fat tester to keep track of your progress.
-Mike
Hello,
I just started p90x about a week ago. I’ve noticed that i have much more energy and that i’m in a better mood but i’m trying not to get discouraged. My fat % has gone up although my weight has gone down. Now if it were the other way around i wouldn’t worry bc muscle weighs more than fat and i would be losing fat, but for my percentage to increase while my weight decreases kind of concerns me because i feel like my muscle is turning to fat which completely contradicts p90x lol. Is this common for fat % to increase during the first week? Could i possibly be retaining water thus giving me an inaccurate reading? Please help bc it’s so discouraging to see when i’m bringing it everyday and counting every single carb, protein, and fat gram that i eat. Which by the way, is about half of what i’ve been eating most of my obese life.
Hi Stephen,
Don’t get discouraged. It’s only week one and your body needs time to adjust. Most people don’t start to see results until about week 8. It isn’t very often that I hear that body fat % is going up and weight is going down and I see that you are being very careful to follow the Nutrition Guide. Did you calculate your energy amount correctly? Look that over, page 5, you may need to go back and make an adjustment. Perhaps the issue is in your workout. When you start a workout program that involves weight training from the beginning, your absolutely right, you will probably gain a few pounds first. You certainly don’t have to be a pro when you first start the P90X, but make sure you are pushing yourself just past your comfort zone. Don’t focus too much on weight loss and body fat percentage, focus on getting the exercises down and as you progress through the weeks, focus on trying a little harder each time. You will start to have more energy, and generally feel better. Don’t worry, you can do it!!! Don’t give up!!! Stick with the plan!!! If you feel like it took you a little too long to adjust to the program, at the end of the 90 days, go for another round. You will be better off the second time and I’m sure you will be able to, as they say on the DVD, “Bring It!”
Come back anytime with any questions or concerns.
-Mike
hi,
I’m a fairly thin guy 5’10 158lbs. I would like to gain weight and have a 6 pack at the same time. is this possible? I have been in the gym lifting weights, but havent been eating well, so I’m not ripped. But I dont want to lose weight, i want to gain weight and lose fat.
Hi CK,
If you want to burn fat and gain weight, you have to build more muscle mass. Go for heavy weights and fewer slow and controlled reps. The workouts along with the nutrition plan will definitely help you burn fat. Building muscle also aids in the fat burning process. Make sure you are getting enough protein which is important for muscle repair and build.
-Mike
im 16 years old 5’6 148 pounds im on the third week of the second month.im seeing results for my arms,back and legs. but its hard to follow a nutrtion guide besides the fact that i for get but mainly because my mom buys the food and most of it isnt healthy at all most of it are carbohydrates and that isnt good.i ask her to bring healthy food and she brings maybe an apple or two i dont want my p90x to go to waist what can i do?
Carl,
You should go to the store with your mom. Buy plenty of skinless, boneless chicken and have your mom cook a bunch at once. Then put it all in your fridge and take some out each day throughout the week for your meals. In addition to chicken, buy some whey protein powder, and drink a mix in the morning as well as after a workout. Also, you can add the powder to other food for extra protein. You only need about 1 fruit a day, but 7 servings of protein. Try to get all the protein you can. Also, add greens to your chicken. Either steamed or fresh vegetables should do the trick.
Main tip: make a shopping list, and go with your mom.
Hi Carl,
Maybe you can put a simple list together of foods you need for your program, and give it to your mother when she goes grocery shopping. I would go with the portions approach, that way there isn’t so many different ingredients she would have to purchase. Go through the approved food list and try and come up with simple meals that maybe you can make yourself. The portions approach can be really easy if you plan ahead.
-Erin
Is it wrong that I kind of made up my own workout schedule? I incorporated workouts from the classic and lean program because I really enjoy pylometrics, but its not in lean and I really love core synergistics and its not in classic. Also, I’ve slowly been seeing results, but my lower tummy doesnt want to budge! I am also having a bit of trouble eating that much protein. Are protein bars and protein drinks okay? Will they make me gain weight? Thanks for all your help!
Sorry, also, I have worked out about 5 days a week for the past 3 years. I lost the weight eating whatever while doing taebo 5 times a week. However, my body stopped responding to taebo… I woulds till sweat but, the weight and fat kept adding. Now that I have started P90x, do you think my body will be able to shed the fat and gain the muscle mass? I am really trying to eat well but I am struggling to get to 1800 cals a day… most I can do is 1500 or 1600 without eating junk (aka carbs – my weakness!)
Hello Natasha,
Incorporating Core Synergistics into the classic approach is fine as long as you are still alternating between cardio and resistance.
Belly fat seems to be the issue quite a few people are having. It’s a tough area. You can build your ab muscles, but if you have a layer of fat on top, you can’t see them! What you have to do is to try and lower your body fat percentage and keep building those muscles. Keep limiting your carbs to about 1 serving per day. I know this can be hard, but if your are lacking carbohydrates, the next place your body turns to for energy is your fat reserves, which is a good thing! Try and get all of your protein servings in. Having a shake or bar as a snack is a great way to get in your protein. If you are eating the correct amount of protein, it wont make you gain weight, it will in fact help with muscle repair and growth which will also help speed up your metabolism.
It’s great that your were able to stick with a workout for 3 years! I know you will do great with this program. Your body stopped responding to Tae Bo because it was too used to the moves. Doing the same workout for a long period of time can eventually stop being beneficial to you. This is called hitting a plateau. The P90X was designed to break down plateaus and confuse your muscles so they can continue to grow.
-Mike
Hello,
I have been using P90x now for about 3 weeks now but I am losing 2 pounds per week with a cheat day I did a Men’s Health Advanced Program and built a lot of muscle and now P90x is ripping me up. I was surprised at the results and was shocked how my muscles were challenged especially after lifting religiously for 6 months mainly with the pull-ups can only do 10-12 per set. Anyway I was wondering if 2 pounds per week is too much to fast. At first I dropped 5 pounds and figured it was water weight and my body adjusting to the workout. But now even with the cheat day I see my weight loss creeping up to 2 and 1/2 to 3 pounds per week as previously mentioned. I am thirty years old and I stayed pretty active just got a little soft after taking a 1 month break where I mainly ran 3 days a week. I am doing P90x alone now and I am strict with my diet except for the cheat day. Should I be concerned I feel comfortable with the 1 pound a day weight loss so I don’t gain back a bunch of weight and loose to much muscle as well. I can’t wait to see what the next 30 days brings and then p90 +
-Dewayne
Hello Dewayne,
If you sticking with the program, I don’t thing you will have to be concerned with muscle loss. You can increase your weights as you move along with this program if you want to increase bulk. As far as your weight goes, if you are not comfortable with the pounds lost per week, you can make an adjustment to your nutrition. Take a look at where your are as far as your nutritional level and you might want to adjust a few of your servings, mainly in the carbohydrates category. Carbs will give you energy to burn rather than your body taking energy from fat reserves, which can result in weight loss. But it sounds like you are doing well and you might not want to change a thing!
-Mike
Thanks Mike,
For others who read my post I meant I was comfortable with the 1 pound a week not day, just thought I should make that correction.
Bring It!! – Dewayne
I am thinking about starting the PX90 program, however I am not sure if it is right for me. I am 5’4” at 178lbs. Will I be able to loose 40lbs if I follow this program. It seems that this program may be geared towards those looking to loose 20lbs or less.
Hello Catalina,
If your main focus is weight loss, try P90X Lean. This is the same program as the P90X, but the workouts are arranged a little differently. P90X Lean focuses on the cardio workouts much more than the resistance workouts for maximum calorie burn. How much weight you loose depends on the individual person, the intensity in which you do this program, and your diet. Following the Nutrition Plan is key when it comes to loosing weight. You need to make sure you are fueling yourself for these workouts, but also not eating stuff you don’t need that will end up turning into fat and slowing your progress.
-Mike
Is it at all possible to have one cheat day while doing p90x lean and following the nutrition plan? And also would it help to lose weight and still build muscle if i am also doing extra cardio a couple days a wk along with p90x lean?
Hello Cat,
Do you mean cheating on your diet or the workouts? There is an optional rest/stretch day for the workouts, but cheating on your diet might not be such a good idea. When you start to eat healthy and you body gets used to it, you wont want to cheat anyway. People who never eat McDonalds or any other fast food would feel totally gross if they ate a big mac!
Extra cardio will help you to burn more calories which will help you to loose weight. Wether or not you build muscle with that extra workout depends on what type of cardio it is. You will still be doing some resistance work with the P90X Lean approach, so you will be building muscle.
-Mike
Hi, I need some advice. I am only on Day 2 of phase 1. I am following the diet plan. However, I am feeling tired and even dizzy. How do I know whether I am getting enough food? I am constantly hungry. Is this my body’s way of telling me that my prior diet had too many carbs? Love the plan and recipes, not sure what do to about how I feel! Thanks in advance.
Hello Jim,
Yes. It is probably your body responding to the change in your diet. If you are feeling week and can’t complete the workouts, you most likely need to eat more. Did you calculate your nutritional level? If you are eating at level 1 and should be at level 2, you would feel like you are. Double check and make sure your calculation for your nutritional level is correct.
-Erin
Thanks for your reply to my question. I appreciate it. I need some help, I was late on dinner at stopped at McDonalds and at 2 hamburgers…feel totally bad…but I still want to do the program…what do I do?? I feel like ive blown it, but I know that is just the guilt speaking to me…
Hi Jim,
Yes its a little bit of guilt speaking, but thats a good thing. Because next time you will think twice about buying that burger
. Just jump back on the band wagon and keep going.
Tacha
Hey—
I’m in the middle of week 6. I did Lean last year and got good results, then went through a relocation which played havoc with my workout and diet. Bottom line, I gained about 10 pounds back. Now I’m trying to get back in shape and improve, doing Classic. The thing is, at week 6, I’m seeing gains in strength (big gains in ab strength) and muscle growth, but I haven’t lost any inches on my waist, which is my major goal. Diet has always been my weak spot; I’ve basically been doing my own thing rather than following the Nutrition Plan. So I wanted to ask for some advice on changes I could make to improve my weight loss results. This is what I’m thinking of:
- Going to Doubles for the rest of my Classic program, probably doing hard cardio at my gym; I’ve always done monster cardio and found the P90X cardio, even plyo, not challenging enough.
- Really cutting back on the carbs; I have a snacking habit and I probably “stealth consume” way, WAY too many carbs in a day.
- Even though I know I won’t prepare the diet plan meals, sticking to only the approved foods.
Any other suggestions? Am I expecting results too soon? I’m 44 and tend to gain weight easily. Thanks! LOVE the blog.
Hello Tim,
I think your plan sounds good! A lot of people think that just doing ab exercises will flatten your stomach. In a way it will because you will be building up muscle, which does speed up your metabolism and in turn burns fat. But that could take a while! The reality is this: if you really want a flat stomach, you need to do fat burning CARDIO along with ab muscle exercises. If you have a layer of fat over those muscles, you wont see them!
You are also on the right track in regards to the carbs. In general, brown carbs are better than white. White meaning simple refined carbs such as white rice, pasta, bread, crackers, etc. With all the nutrition info buzzing around all the time, I have heard from a couple sources that these are the types of foods that contribute directly to belly fat. Carbohydrates are used for energy. If you consume more carbs than you body uses for energy in one day, the remaining carbs are stored as fat, most likely in your midsection. This is why it is important to seriously LIMIT your carbs and ELIMINATE simple white carbs as best as you can.
Good carbs that are ok to eat with this diet, but still in moderation, are things like whole wheat pasta, brown rice, whole wheat bread, whole wheat anything really. 1 serving = 1 cup. Check the guide to see where you stand in terms of servings. It varies from person to person based on their weight.
Please also keep in mind that protein is an important part of this diet and you should have the proper servings per day. Another quick tip: limit sugar and salt! An old, simple, but effective approach to weight control. Drink lots of water and stay away from sugar filled drinks. Soda is the most horrible thing you could ever drink!!
Sticking to the approved foods and servings will be the same as following the portions approach so you are on the right track!
Hope this helps!
-Mike
Hey!
Im about 4 weeks into phase 1 of the lean verison and have started to see small improvements, especially in my abs and hip flexors! I was on vacation last week (disney) and was pretty good and did a lot of walking.
Started back yesterday with a recovery week to get some good burn in before I start phase 2. Does that sounds like a good idea?
Also, im more focused on weight loss at this point and a 20% deficit (420 calories) would put me at about 1680cal. So here is my question to understanding a calorie deficit diet. If i burn 500-600 working out then technically I need to be consuming 2100-2200 calories a day to create that deficit? Am I right? Sorry if I sound confused, because I am lol!
Thanks for you help and I love the blog!
Hello Laura,
the P90X Nutrition Plan does not actually follow the calorie deficit idea. That could be risky with this intense of a program. You certainly need fuel to get through these workouts. It’s more abut eating the right calories rather than just eating less than normal. There is a calculation in the guide that will tell you which nutritional level you fall in. From there, you follow the plan for your level only. For example, if you weighed 150 pounds, you would be at level 1 which would be 1800 calories per day. I don’t know how much you weight, but you might be on going too low with 1680.
-Mike
Hi! Just a quick question. I’ve started P90X Classic, and I have a question about the Carb intake. I know the diet plan calls for low carbs, but the energy bars, the recovery drink, protein shakes, they all have Carbs. So, can I exclude those from my carb serving? I guess, I’m just trying to make sure I’m not getting too many carbs, since all the protein supplements contain them. Please advise. Thanks!
Hello Justin,
Don’t count the carbs in the recovery drink, protein bars, and protein shakes as a serving of carbs. The creators of this program know there are carbs in these items, but that’s ok! These are good carbs that you will certainly use during the workout. It’s the extra carbs that you choose the dietitians want you to be careful about! Remember to choose whole wheat over white!
-Mike
Hi im 5’9 260 pounds but im a former college football player so im used to intense workouts….do you think i can do p90x..and also is it possible with 2 rounds of p90x to be at 200 flat? i want to be ripped and loose weight
Hello Travis,
former athletes are usually the perfect candidates for this program. It is intense and if that’s what you are used to, you can get more out of this program than your average person who isn’t used to the intensity and might not push themselves as much. If you want to loose 60 pounds, be sure to follow the diet. This is so important when it come to weight loss in terms of fat. Get a body fat tester because you will be building muscle and loosing fat. A scale might be a little deceiving. I know you already know about weights and building mass as former college football player, so I don’t even have to get into that.
Getting ripped and loosing some bad weight is what this program is all about. Replacing fat with muscle. Two rounds should get you where you want to be. Maybe even one if you really bring it!
Good luck! I know you will get some great results!
-Mike
Hello! I have two questions. First i have finished the first 30 days of the lean routine. However I have missed 6 workouts through out. Should I start over completly?
Also I have a very busy school schedual and was wondering if I could rotate the exersizes a little. For example switching yoga on Wed for Kenpo so that I could do the full yoga workout on Saturday. Thanks!
I am doing 9POX – I am 5′ 4″ and started the paln weighing 112 lbs. I am on day 2 of week 3 and have gained 5 lbs already. I have been reading the recent questions about weight gain and understand that muscle weighs more than fat. I followed the diet very regimed with weeks 1 and 2 exactly by the book measuring portions very carefully. Since I gained weight, I cut back to 1500 calories a day but am still eating my necessary allowed servings of proteins, vegetables etc. Is this a good idea or should I stick to the allotted 1800 calories a day? I don’t feel like I am losing energy during workouts and am gaining strength and feel good about how my body is responding, however the scale is blowing it for me. I am determined to finish the 90 days but will be very discouraged if I continue to gain. At this point, I don’t want to ruin the momentum since I’m doing extremely well. Any suggestions – I was thinking about doing doubles to add back more cardio. I am a marathon runner and am very used to eating a low-fat high carbohydrate diet and used to a lot of cardio.
Thank you!
Hi my name is Armina and I’m 17years old!!!So my first question is can I use p90x,because I dont know how to lose weight during the summer??Last year I was like 143lbs and now i’m 190lbs,and thats really bad for me!!I use some diets but it doesn’t help me!!!So pleas can you tell me what to do?Thank you!
Hello Kaitlin,
the general idea of the schedule is to alternate resistance with cardio or yoga. So moving yoga to saturday and kenpo to wednesday would be fine. You are still alternating, and you will end the week with a relaxing session of yoga. Maybe try to sneak in some stretching after kenpo to keep yourself loose.
-Mike
Hello Mary,
you are a still on the light side, so I wouldn’t beat yourself up at this point! Doing doubles will allow you to burn more calories if you are concerned about balancing fat loss with muscle gains. If 1500 calories is working for you and you don’t feel you are losing energy and are getting in all your servings in, keep doing what you are doing.
-Mike
Hello Armina,
try the fitness test to see if the P90X is right for you. This program is pretty intense and if you aren’t used to working out, you might have some trouble.
http://www.beachbody.com/text/products/programs/p90x/p90xFitTest.pdf
If you can pass this test, keep up with the workouts and diet, you will be much happier with yourself after 90 days!
-Mike
hi,i am 5’6″ 140 pounds, i am on day 1 of week 6, but i am not following the p90x nutrition plan, not taking any suplliments ,energy bars or recovery drink. i am taking 1700 calories per day , healthy food but eating carbs more then suggested.
how does this affect on my weight ? !!! i want to loose not to gain weigth.
thx fo your help
Hello Roro,
carbs can certainly effect your weight. The body uses carbohydrates for energy, especially when doing high intensity exercise. When you have more carbs in your body than it needs for energy, those extra carbs are stored as fat. This is how carbs can effect your weight.
-Mike
hello im 5’6″ tall and i just weighed myself to the highest i have ever been to 250!! i actually just ordered the P90X without asking questions first. Well my main question is what are some key points i can do myself in order to lose the weight instead of gaining? and what do i do if the workouts become too intense for me because i know i will be slow at first.
Alex
Hello Alex,
you have to follow the nutrition plan if you want to lose a significant amount of weight. Just doing the workouts will improve your strength and overall fitness, but if you don’t eat right, your results will not show. If you would just like to focus on weight loss and aren’t really interested resistance workouts, go for the lean approach. This is just a different scheduling of the workouts included with the P90X. This approach focuses more on cardio to give you maximum calorie burn.
“Do your best, and forget the rest!”
-Mike
hi. i just bought the p90x, and i’m kind of confused as to which work out plan to do? i’ve gained like 20lbs in the past 3 years. i’m currently 5’0″ weighing 115lbs. I want to be slimmer and thinner again! will p90x help me get back into my old weight from 3 years ago?! or will it just bulk me up?
Hey I am 23 and just recently graduated college. I am 6ft and 245 lb former college football player. I am used to lifting heavy weights low rep but now realize that I have no need for the size and strength that football required. I would love to get down to 200lbs again. Would I benefit more from p90x classic or lean? My goal is to drop my bodyfat percentage which is 29% to less then 10%. Let me know what you think.
Hi Lorena,
how old are you?? I ask because at a certain point in a woman’s life, usually around 18-25, natural weight gain happens. My sister was 90-95 pounds all through high school, then she went to college and went up to 110 and has been that weight ever since (10 years so far). Granted, she is only 5″3 and that’s pretty slim but this is what she should weight naturally because she has a small frame. I am guessing you have a small frame too. We all have our own feelings about how much we should weigh, but as someone who is very light to begin with, 20 pounds might be a stretch. A heavy person could very easily lose 20-40 pounds with this program because of the amount of energy that needs to be used to do these workouts. It will take less energy for you because of your weight and the laws of gravity! What this program will do for you is whip you into shape, give you some definition if you want it, and improve you overall athletic abilities. I you really want to lose weight, you can, but you would really need to follow the diet. Don’t be discouraged if you don’t see a difference on the scale right away. I don’t know what your body fat percentage is, but there will be a decrease there. If you do the classic approach and really start to gain muscle, you might even gain weight. But it will be good weight!!! If you really don’t want that, go for the lean approach. This way you wont be doing as much resistance training and more cardio to burn calories and fat.
Good Luck Lorena!
-Mike
Hey Brandon,
I would do classic. You don’t lose all your muscle mass and the lean approach doesn’t have enough resistance in my opinion for a guy like you to keep some muscle. With classic, you will be working pretty much every muscle group every week and will have the opportunity to choose heavy or light weights depending on what you are looking for in terms of mass. Follow the diet!! This along with the workouts will really help you to decrease your body fat percentage. I’m sure you know that building muscle burns fat, so don’t scale back the weights too much.
-Mike
Hi! I am 22 yrs old, 5′ 7″ tall, and wiegh 165. I was a college softball player and have bulky muscle mass (which is why I weigh so much). I tried the lean version of p90x before and continued to bulk out. I quite after the first 4 weeks because I didn’t like the results. I want to try again, but worried the same results will happen. Should I add more cardio such a running with p90x lean?? I don’t want to be bulky anymore… HELP!!!
Hello,
I am on my second week of P90X and I have been using a band instead of weight. Now i want to start using weights but im not sure if 10lbs is enough for a girl. I do want to feel the burn when using the appropiate weights but I wouldnt want to get bulky or muscular like a guy if I where to use a bigger weights.
Hi, I just finished week 3 of P90x Classic. I want/need to lose about 20 lbs. I lost 5 lbs after the 2nd week but have gained 3 of the 5lbs back in the 3rd week. I am following the nutrition plan very closely although I was abour 400 cal under my daily recommended intake the first few weeks. By the end of the 2nd week I was running out of energy so I increased my intake to recommended…And now I have the energy to do the workouts but I’ve gained weight! I really want to do phase 1 for as long as I can since I need to lose 20 lbs. Any suggestions?
Hi, I just finished week 3 of P90x Classic. I want/need to lose about 20 lbs. I lost 5 lbs after the 2nd week but have gained 3 of the 5lbs back in the 3rd week. I am following the nutrition plan very closely but I was about 400 cal under my daily recommended intake the first few weeks. By the end of the 2nd week I was running out of energy so I increased my intake. Now I have the energy to do the workouts but I’ve gained weight! I really want to do phase 1 for as long as I can since I need to lose 20 lbs. Any suggestions?
Hey Heather,
No need to worry here it’s all part of the process. I lot of P90Xers tend to eat less in the very beginning than is recommended.
1. Because they can’t eat it all, it’s too much at first
2. Because they don”t want to eat to “lose weight fast”
Not eating all the recommended calories because it’s too much at first is fine, but not eating WILL NOT HELP YOU LOSE WEIGHT! In fact what happens when you don’t eat enough or try to starve yourself, your body actually goes into survival mode and slows down your metabolism. So, you burn less calories and basically shoot yourself in the foot (not to mention feel hungry in the process). Eating several portioned meals throughout the day kick starts your metabolism and helps burn fat.
Now, lets move on. You did the right thing by listening to your body and bringing up your calories. My question is have you used a body fat tester (body fat caliper) or are you just using a scale? So, many users tell us about how good they look but that they have gained weight. Muscle weighs more than than fat, and as you do P90X you will gain muscle and lose fat simultaneously!
So, how do you look? You may have gained a couple lbs but if you are looking and feeling great, keep pushing forward!
You can absolutely continue with Phase 1 of the nutrition plan for the next 30 days if you so chose, but listen to your body to make sure it’s the right move. By the last 30 days you should be on Phase 2. Phase 3 is an athletic meal plan and you should not feel obligated to opt for it.
Just wait until week 8, that’s when your body is in full stride, and you really start seeing results! Keep up the good work!
Hi Eliana,
The bands a re great because one band can be adjusted to have more or less resistance. Our Women’s Resistance band kit comes with a 15, 20 & 30 pound band. However you can increase or decrease the tension by positioning it differently.
http://www.extremebodyworkout.com/p90x-products/resistance-bands-women.php
So, if you only have 1 band it may be time for a couple more. Or if you are sold on weights I would suggest the following to get started:
8 lb set (for tricep exercises)
12 lb
20 lb
You can’t adjust the tension in weights so these would be my best advice to get going. Try to go to a sporting goods store to try them out first and see what feels right before you buy weights.
Hey Steph,
I would suggest definitely going for P90X Lean, but you should really lower the amount of weight you are lifting. Go for low weight more reps.
For Example:
Instead of 8-10 bicep curls @ 20 lbs
you need to shoot for 12-15 @ 10 lbs (or less)
If you are using the Chin-up Bar move over to the Resistance Bands with the door Attachment (Resistance Bands Upgrade kit) instead. It’s less intense.
WOMEN’S RESISTANCE BANDS:
http://www.extremebodyworkout.com/p90x-products/resistance-bands-women.php
RESISTANCE BANDS UPGRADE KIT (Door Attachment)
http://www.extremebodyworkout.com/p90x-products/resistancebandUGKit.php
Lastly, we all come in different shapes and sizes. Some of us are naturally blessed with athletic bodies and we should appreciate that too
But, I do think that this will help you get the type of results you are looking for (longer leaner muscles).
Hey, I weigh 240lbs.. but I’m a pretty solid 17 year old. Not all flabby.
But anyways what do you think my outcome could be?
And what is the best diet to suggest? (:
Hi James,
I think at your age you can get a really lean and ripped. Of course your results are only as great as the effort you put into your workout. You should definitley follow the diet plan that comes with the workout. The portions approach would probably be the best way to go for a teenager, unless you have cookig skills or your parents are willing to cook the meals.
Good luck!
-Mike
Hi, I am wanting to start P90x my question is I had Gastric Bypass done a little over 6 years ago and lost 100 pounds. I wasn’t yet at my goal when I got pregnant with my second child. as a result I gained 40 pounds back. It has been 4 years since I had my second child and no matter what exercises I do I cant seem to loss weight. Is it a good idea for me to do P90x?
Hi Alissa,
Since you have had major surgery that made an impact on your weight, it might be a good idea to ask your doctor. P90X is definitely the workout to get you out of that rut, but you need to be sure it’s safe for you.
-Mike
Hi, I’ve started the P90X lean program 2 weeks ago and I really love it!
I was really weak in the past without any upper body strength: 2 weeks ago I was not able to do 1 single push-ups & now I do 20 in a row!!! Plus I have biceps now!
This program is really well designed with different versions for each level of fitness.
I have a question about the diet: I’m in the Level 1. I should confess that I was anorexic in the past and since I have overcame the disease I have gained a way to much weight. I stick with the program and the diet (except that I don’t eat any snacks) but I don’t lose weight anymore. Is my metabolism too slow now? What should I do/change to lose my extra pounds?
Hello Alie,
it could be that your metabolism has slowed down. Eating 5 times a day will help. You don’t have to have a full mean, in fact you shouldn’t, but something small like a string cheese or yogurt. It’s quick and easy to take with you. Definitely, eat 5 times a day and try to stick to the nutrition plan and your metabolism should speed up and help you lose those few extra pounds.
-Mike
I’ve tried the clasic version and now im trying the lean version and i don’t lose weight. im very depressed, but im still hoping. im 5’11 258 pounds. i also suffer from ‘ginecomastia’( i only know the condition in spanish. it is meant for guy’s enlarged breasts; titties). can you recomend a rutine? maybe replace some workouts of the lean routine to include even more cardio?? tell me! im desperate!
Hi Tito,
are you sticking to the diet? This is very important if you want to lose fat. Some people can do the workouts and get stronger, but not lose any weight because they aren’t eating right.
Gynecomastia, which is the English term, very similar to the Spanish term, may not be curable with exercise, but improving your body all over can’t hurt! You never know, the fat you will be burning might come out of your chest. I would actually stick to the classic approach. Building muscle will help you to burn fat even more and might help if your condition if you are building the pectoral area.
-Mike
Hey, I’m 16 about 5’5 5’6 and weigh about 175 (i know that’s sad) and I’m about to start my p90x workout and umm I wanted to know I I so the lean version if I will still get the 6 pack look
I’m going for maximum weight loss on my second round of P90X (I’ll be doing doubles this time). My maximum caloric intake is 1500, but I’ve hit a plateau on my weight loss. What am I doing wrong? Is it my food/nutrition intake? Should I be eating more calories? Please help.
I just had gastric bypass surgery 2 months ago. In that time I have lost 52 pounds and have started excercising on a treadmill. I have wanted to do P90X for a very long time, but got winded just getting ketchup for my fries. I have spoken with my dr. and he has said that for the ultimate in success, adding an excercise routine is key. My problem comes from the inability to eat the amount of calories that my phase would require. I eat about 500-700 calories a day. What can I do to make sure to get the proper amount of nutrition to have the energy to do the P90X routine. At time of surgery I weighed 308 pounds. I am 5’10″. I am currently at 252 and really want to incorporate the P90X lifestyle but dont want to be disappointed with failure by not being able to get the nutrition needed to succeed. Please help.
I am looking to start the P90x workouts and food plan but have already gotten myself into what I thought was a good habit of eating 5-7 servings of fresh fruit a day. Do I really have to give this up and eat only 1 a day? Even the later phases frown on fruit. Did I miss something in all of the nutrition information that is out there? Is there a way to substitute fruit into the plan and still make P90x work for me?
hi i am 25years old female i recently started nursing school and gained a little weight i think p90x is great i love the workouts its something that i look forward to. I weigh 148 my ideal weight would be 120 ..my questions is i just want to look lean without gaining muscle is that possible and how long will it be before i see results? thank you.
Hello Amy,
if you follow the Lean approach, you will be focusing on burning fat and losing weight all while toning the muscle you already have. It can take a week or longer to see results. That all depends on the intensity you bring to the program and also how in shape you are to begin with. You will see results at the end of 90 days for sure.
-mike
ME AND MY WIFE STARTED P90X LAST WEEK AND I LOVE IT. SHE HAS MUCH MORE TO LOOSE THO AND IS FRUSTRATED AFTER THE FIRST WEEK SHE DIDN’T LOOSE ANYTHING. SHE IS DIETING PRETTY WELL. SHE WEIGHS ABOUT 185 AND IS TRYING TO LOOSE THE 40LBS SHE PUT ON FROM OUR BABY. ANY IDEAS. COULD IT BE WATER WEIGHT WITH THE NEW INCREASE OF WATER IN OUR DIETS? THANKS.
Hello Ken,
losing weight after a baby can be tough. Plus, weight loss for women tends to be a little harder than it is for a man. I would say just keep going. Stick to the program and she will see results soon!
-Mike
ANYTHING DIFFERENT SHE MIGHT WANNA TRY TO HELP THINGS AS FAR AS DIET, ECT.
I started doing p90x the lean version last week and I have actually gained about 2 Lbs, is this normal?! Im 5’5″ 220lbs now. I can’t seem to lose more, I was at 217.5lbs
Forgot to mention that I already have lost 20lbs before starting p90x just by exercising and watching how much I eat
Hello Sara,
that two pounds might just be water weight. I wouldn’t worry too much about 2 pounds at this point since you are only one week into the program. As you tone your muscles, they will get heavier and you might see that on the scale if you are not losing fat at a faster rate. Some people lose weight right away and some don’t lose any weight until about 8 weeks into the program. Stick with it!! This is a 90 day program so you will have plenty of time to see your results!
-Mike
Hi!
I am ready to start week 2 of my P90x. I keep reading posts and blogs about P90x doubles, classic, lean version. I am sorry, but I watched the video bring it too many times. And I am very confused now,, I have the worksheets, the website and I cant understand. my question is : In a simplest and straight English definition: How do I really combine workouts and what is the classic?
Hello Val,
Classic, doubles and lean are three different ways to arrange the DVD to get different results. The workouts are arranged in a certain way. Classic is the normal way to do the workouts which will help you lose weight, gain strength and improve athletic abilities. With Doubles, the workouts are arranged in the same way as Classic, except you will be doing an extra cardio workout every other day. The Lean approach arranges the DVD’s so that you end up doing more cardio than resistance which helps you focus on weight loss. You use the same 12 disks for all three approaches, but they are scheduled differently. You need the fitness guide to see these tree workout arrangements.
-Mike
started p90x and loving it and feeling great. my only question is the nutrition plan. i am in level II and doing the portions. I am eating snacks and what i think are huge meal and still having a hard time meeting the 2,400 calorie requirement. I am getting around 1,800 to 1,900 calorie intake. Is this going to detrimental to my workout. Also, I am 5’7″ and weigh 160lbs. thanks.
Hello Josh,
just try and follow the plan as closely as you can. Don’t try and stuff yourself to meet the calories, that will come in time. Your body will be changing and you will need more calories. Make your meals and snacks according to the plan, and if you can’t finish, you can’t finish. No big deal. The idea is to try and speed up your metabolism by eating more frequently, not by eating more in one sitting, so you are doing fine!
-Mike
P90X, or Power 90 Extreme, is a home exercise system developed by Tony Horton in conjunction with Beachbody, which aims for an improved physique in 90 days through rigorous interval training. The program emphasizes full-body fitness, and consists of cardiovascular, strength training, and stretching exercises divided into three 30-day phases, combined with a nutrition and optional supplementation plan.and hotdvdshop(dot)com sells p90x with $58.07.
Hey,
I am a 20 year old maile, 5’7″, and am about 205 pounds. I really want to lose 55-65 pounds because I’m a type 1 diabetic and really need to be in shape. Is the P90X for me or should I look for something more concentratedon weight loss?
Hi Mike,
if you want to concentrate on weight loss, P90X is still the perfect tool to help you get there. P90X comes with three approaches to doing the workouts. The first approach is Classic. This will help you to lose weight, gain strength and build muscles, and improve overall athletic ability. The second approach is called Doubles. This approach is the same as Classic, with extra cardio added in for extra calorie burning. This approach takes the most time and energy! The last approach is the one that I believe would be best for you. It’s the Lean approach. This approach focuses more on cardio training rather than resistance which will allow you to focus on fat loss and will help you lose more weight.
-Mike
Would it make a difference if you followed the flat belly diet incorporated with the p90x workout?
Hello Jamie,
you can always try it. I’m not sure what will happen! Maybe you can check that diet against the P90X diet and see how different or how similar they are. Then from there, decide wether or not it would be beneficial to you to follow the other diet plan.
-Mike
I’m about 5’3 and 240 pounds. would p90x be a good weight loss program for me? I want to not only lose weight, but i’d also like to get in shape. I’ve tried other things before and i’m just not really sure what to do. I’m at my wits end here and am looking for something that will actually be effectice.. help?
Hello Nai,
P90X has been quite effective for many people. It’s a tough program, but if you can get through it, you will certainly see great improvement. Not only weight loss, but improved athletic ability and overall fitness. Try the P90X fitness test to first see if this would be the sort of program you can handle and would stick with:
http://www.beachbody.com/text/products/programs/p90x/p90xFitTest.pdf
If you can pass this test, at least you know that you can handle the workouts. The next step would be to commit to the program and try your best.
Good luck!!
-Mike
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