P90X: A Woman's Perspective

P90X: A Woman’s Perspective

Expectations: I started P90X with the desire to become more fit, stronger, lower my body fat ratio, firm up my lower body for bathing suit wear, and gain endurance/balance for my Lindy, Balboa, Charleston, Life, etc.

Background: I’m athletic, 5’5.5” and was a healthy weight at the start of the program = generally in good shape with room for improvement.

Gear: Not much! I started with 10lb weights, a yoga mat and a borrowed pull-up bar. (These sufficed for much of Phase 1 and 2).

Before Phase 3 started, I supplemented with cushy Nike push up stands, 15lb weights, 4lb weights, a yoga block, a new pull-up bar, and new work-out clothes! (Good for more reps, better form, and renewed enthusiasm).

Work Out Confidant/Personal Trainer/Fellow Xer: Adam Speen (Philadelphia, PA)

Human Resources: Bobby White (Baltimore, MD), Nick Williams (Southern California)

Synopsis of my final thoughts:

Completing P90X has been a true feat of persistence, drive, and stick-to-it-ness. I am very proud of the strength that I’ve gained and the things that I’ve learned about how to keep my body in the best shape I possibly can. However, here are my observations and frustrations.

1. The Learning Curve

I consider myself a pretty athletic person. I was a soccer goalie for 14 years (varsity in high school, and recruited to colleges) and played basketball, field hockey, and ultimate in addition to dancing. However, without some personal training help (from Adam), I would not have been able to get the most out of all of my workouts. There are a lot of things I just hadn’t spent a lot of time doing before the program.

For example, I found out half-way through the program that I was not using the proper technique for pull-ups (something I have little familiarity with). Similarly, having only limited experience with kick-boxing, for the first two phases, I was mainly punching from my arm instead of my full body, and not using my glutes to maximize my kicks. It is sometimes difficult to understand exactly how/which Tony is using his muscles in the video, and if you don’t have surrounding mirrors, it is difficult to see your form, let alone modify! Pull-ups and Kenpo kicks are just a few of the things I had to learn, and had I previous knowledge of the best way to do these, I would have gotten much more out of the program.

Moral of the story: There is only so much you can glean from a 2D screen. Use mirrors! Or, have a workout Buddy critique your form. Take the time to watch Tony do and talk about the move before you try it, and listen carefully to his instructions! Feel free to take breaks to familiarize yourself with the material so you can do it better.

2. Legs and Glutes

The P90X workout focuses A LOT on the upper body and core; and much less on legs and glutes. If I were going to change this program for women, I would have a legs/glutes day instead of one of the shoulders/arms/chest/back days. Plyometrics (and Kenpo, for that matter) is great for your legs and butt, however, I’d prefer to also have a workout that specifically targets the glutes and legs as the main focus – not as overall endurance as the man focus. That being said, I feel like my glutes are stronger, but their strength has not increased as much as my beefcakey arms, shoulders, and back!

Moral of the story: Use Plyo and Kenpo to maximize your leg workouts. Get DEEP into all lunges and squats (add weight whenever you can), and kick focusing on the glute as the beginning of the extension (don’t default to the quads and hamstrings). Also, if you have time (and are crazy), add running. That will really help your legs/butt get leaner and stronger.

3. Weight Loss

Although I’ve been working out every day for the past three months, my weight is only about two pounds less than when I started. Granted, a lot of that weight is the conversion to muscle, and I did not measure beginning inches, but the waist in my jeans still fit, which give me an idea that I haven’t changed that much.

Did I follow the P90X diet guide? The answer is yes, yes I did, starting in Phase 2. I went for the “Lean” diet with a slight calorie deficit (500k) and a strong determination. I cataloged each calorie (using www.calorieking.com), and used the portion method with the meal options as ideas to guide my eating. Daily, I ate fresh, organic food (mostly raw veggies, fruit, turkey and lots of Greek Yogurt and Go Lean Crunch! Cereal). I did allow myself a good meal or an occasional beer, but almost no sodas (probably a total of 3 during the whole time), mainly water, tea, and occasional fruit juice (if I was really low on sugar). I ended up being HUNGRY all of the time. So, listening to my body, I started eating more. I maintained the same weight, but was STILL hungry. It is virtually impossible to not eat or to operate on any significant calorie deficit if you “Do your Best” in each workout and have extra cardio (dancing at CCB, Jam Cellar, and DC Cherry Blossom practice) three times a week. You need all of those calories (and more)!!!

Moral of the story: Don’t weigh yourself every day. Do your best in workouts, count calories (but don’t obsess about them), eat when you’re hungry (but only eat healthy things!). Add extra cardio (of dancing, running etc) if you want to increase your metabolism more and burn some extra calories during the day. If you start “bonking,” and can’t make it through your work outs, and a carb (whole grain). And, of course, DRINK LOTS OF WATER.

4. Have a Workout Buddy and Keep Pressing Play!

How do you maintain your enthusiasm for this program? It is very difficult to add an extra 1.5 hours of stuff to an already busy day. I have a full time job, I dance at least twice/three times a week, and have a pressing social calendar (like many of you, who also traveling on the weekends to dance events). At times, completing a workout was nearly unbearable (like the week between Frankie’s and Camp Jitterbug). However, I had the good fortune of fellow X-er and dancer Adam Speen, to commiserate from Day 1 to Day 90. He and I started our experience together, and called each other before and after workouts for encouragement and contemplation on how to achieve better results, use better technique, and make it through the day. Michael Gamble, another close friend of mine, started the program with us, but has since modified to work better with his schedule and reframe some weeks he wanted to commit more fully to. He’s on week 7 and chugging away nicely! At dance weekends, it’s nice to have people to do the workouts with, and I’ve enjoyed spending that time with Nick Williams and Carla Heiney (at Camp Jitterbug), where we shared our YogaX experience.

Moral of the story: Have someone do the workout with you! S/he doesn’t even have to live in the same city for both of you to benefit. However, make you and your work-out buddy follow a somewhat similar schedule, and be sure there are XRewards associated with achieving small and major goals (ie, we sent each other HaikuXs, tickets to shows, and planned a final trip for celebrating our achievement).

5. Would I recommend P90X?

Absolutely! This is one work-out program I’ve been most successful at doing, consistently, at a high intensity for a full three months. I went running the other day (I am not a runner, mind you), and for fun, tried to see how fast I could finish a mile. I ran it UNDER 7 minutes! That kind of accomplishment is tremendous.

I would recommend it to all ages, body types, ratios, providing that you have enough time to truly devote yourself to it! Part of this system is really trying to “Do your best (and forget the rest),” and if you can’t do that, then you probably should think of another way or a shorter type of work out. Anyone can modify the exercises to suit their intensity level. Even when you get Plyo down, you can always go deeper and jump higher.

6. My biggest Results

Strength:

Legs: Legs are stronger, more firm.
Butt: Now able to do side-arm-balance with a leg raise.
Arms: Beefcake galore! Do you have tickets?
Abs: 4-pack
Shoulders: People stop and stare.

Flexibility:
Nota Bene: I was NOT very flexible upon starting the program.
Hamstrings: Need a yoga block to get a few more inches in Seated hamstring stretch
Calves: Heels get much closer to the floor on Downward Dog
Inner Thigh: Yes, and yes.
Quads: About the same.
Neck: Much more flexible!
Back/Spine: Incredible difference.

FINAL THOUGHT: TAKE A BEFORE PICTURE!! You will be proud of your progress, believe me. Even if you don't share it with anyone, despite their yearning, you'll want to have it. Take pictures after each phase. :)

Hope this helps any fellow Xers. Please feel free to ask any other questions you might have!