P90x Exercise Program: Facts About The P90x System And How You Can Transform Your Body In 90 Days

Workout Routines To Lose Weight :

While body image issues are generally associated with women, many recent studies have shown that guys are also concerned about their appearance; if you are one of them, the P90X exercise program can help you. An increasing number of men are seen to suffer from dissatisfaction with their bodies, to the extent where it begins to interfere with their social lives. But the P90x Exercise Program can address these concerns by helping you meet your fitness goals and give you the body that you've always wanted in just 90 days.

P90x Exercise Program: Facts About The P90x System And How You Can Transform Your Body In 90 Days

Here Is A Brief Overview Of The P90x Exercise Program

P90X Exercise Program is a comprehensive fitness program that not only aims to get you in the best shape you've ever been in and develop your coordination and flexibility but also teach you the proper nutrition principles so you can make smart eating choices. The program consists of three components:

1. a set of 12 exclusive P90X workouts that use techniques ranging from weight training to extreme yoga;

2. a three-phase nutrition program designed to support the workouts by increasing your stamina while helping you to lose fat;

3. and a P90X fitness guide filled with valuable information that will help you get the most out of the program.

The program also comes with additional motivational tools such as a workout calendar that helps you to define your fitness goals and track your progress and online support such as access to fitness experts and Internet forums where you can share your experiences with other fitness buffs while offering encouragement.

The basic principle behind the P90x Exercise Program workouts is "muscle confusion" in which new exercises are constantly being introduced to challenge your body and result in new muscle growth. This principle addresses the basic flaw behind many workout programs, which is that the body "plateaus" as it becomes used to the exercises, reducing their effectiveness. By regularly changing routines, different muscles are constantly being challenged and developed. Each workout is demonstrated on a separate DVD so you'll be able to see the correct way to do each exercise and follow along.

The Twelve P90X Exercise Program Workouts Are As Follows:

1. Chest and Back. This workout uses the classic push-ups and pull-ups in order to build upper-body strength and develop a chiseled chest and back.

2. Plyometrics. This intense cardio workout uses jumping exercises to improve your athletic performance and give you the winning edge.

3. Shoulders and Arms. Get well-toned arms and shoulders with this workout, that emphasizes curling, pressing and fly moves.

4. Yoga X. This workout aims to develop not only your strength, but also your flexibility and coordination.

5. Legs and Back. Develop your legs muscles using lunges, squats and pulling exercises.

6. Kenpo X. Another high-intensity cardio workout that will not only develop your coordination and endurance, but also teach you some highly effective self-defense moves.

7. X Stretch. This stretching routine will help you avoid injuries during some of the more complex exercises by developing your flexibility and increasing your range of motion. It will also help you avoid reaching a plateau so the workouts will continue to be effective.

8. Core Synergistics. The exercises in this workout develop the core spine, lumbar and trunk muscles by using multiple muscle groups, while promoting overall whole-body development.

9. Chest, Shoulders and Triceps. This workout is designed to define your upper body through exercises such as presses, extensions and flys.

10. Back and Biceps. Both men and women can tone their biceps with this workout, which tone and tighten arm muscles.

11. Cardio X. This low-intensity workout can be used as a break between more intense workouts or to burn additional calories as a complement to them.

12. Ab Ripper X. This eleven-exercise set will not only give you the six pack of your dreams, but also develop overall abdominal strength to improve overall health and physical performance. It is usually performed in coordination with some of the other workouts.

The P90x Exercise Program is Organized To Help You Succeed.

The program is divided into four-week training blocks consisting of three weeks of intense exercise in which your body adapts and masters the workout. Each workout is designed to be completed in ninety minutes, six days a week. This is followed by one week of recovery, during which, your muscles are allowed time to return to their peak strength so that they're ready for the next adaptive-mastery phase.

The alternating cycles of adaptation and recovery will lead to faster and longer muscle growth and strength gains. Note that these gains are not about adding bulk to your musculature, but building strength and stamina, although the workouts can also be used to develop a more muscular physique. And you have a wide variety of options for mixing and matching the workouts, so you'll never be bored.

The 90X Nutrition Program is specially designed to complement the workouts and help you meet your fitness goals, not through restrictive diets, but by teaching you what healthy foods you should eat and in what portions to ensure maximum fat-burning while still providing you with enough energy to get into shape.

The Three Phases Of The P90x Exercise Program Nutrition Guide:

1. Fat Shredder, during which you will eat foods high in protein to help you build muscle quickly.

2. Energy Booster. In this phase a combination of carbohydrates and protein, along with low-fat foods, is used to help increase your energy levels.

3. Endurance Maximizer. In order to provide you with the endurance that you need to complete the workouts, a diet of lean proteins, complex carbohydrates and low-calorie fats is introduced.

The program also suggests that you complement the nutrition program with the P90X supplement, a multi-vitamin formulation available in capsule form that also includes phytonutrients such as anti-oxidants and plant extracts. The supplement will not only give you added energy but also contribute to overall health gains such as slowing down the ravages of aging, strengthening your immune system and boosting your memory.

Finally, note that the P90X Exercise Program is recommended for individuals in the peak of physical health. If you fail to meet the minimum fitness standards defined in the fitness guide, it is suggested that you begin with a lower intensity workout before moving up to the P90X Exercise Program.

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Exercise for a Healthy Heart

Workout Routines To Lose Weight :

One of the greatest risks to heart health besides smoking and obesity is being inactive. A sedentary life can lead to weight gain, weak muscles, and a weakened heart. Regular exercise can strengthen your heart, improve circulation, lower blood pressure and increase your energy level. You will lose weight, reduce stress, have stronger bones and muscles, and sleep better if you get regular exercise.

Exercise for a Healthy Heart

People who have been inactive for several years should see their doctor for a full checkup to rule out any heart disease or other conditions that may limit their activity level. After getting the go-ahead from the doctor, begin an exercise program that includes stretching, aerobic cardio workouts and strength building exercises.

Stretching exercises will help prepare your muscles for exercise and reduce the risk of muscle strain. Stretching also helps to lengthen the muscles for greater range of mobility. Stretching also increases joint flexibility. Even people who suffer from arthritis can benefit from stretching exercises by increasing flexibility and reducing pain. Stretch for about 10 minutes beginning with your arms, then your trunk and then your legs. Stretch each muscle group from your head to your toes before beginning the aerobic portion of your healthy heart exercise routine.

Cardiovascular aerobic exercise is steady physical activity that works all the major muscle groups. Prolonged activity lasting 20 to 30 minutes per day, 3 to 4 times each week, causes the body to increase oxygen use, strengthens the heart and lungs, and improves lung capacity. Aerobic exercise for a healthy heart includes walking, jogging, dancing, step aerobics, swimming and bicycling. A good aerobic exercise workout can be done on rowing machines, treadmills, stationary bikes and elliptical machines. Beginners should not push themselves and adjust aerobic exercise to their fitness level. Try to work at about 65 to 75 percent of your maximum endurance until your fitness level increases. Aerobic exercise is also an ideal way to burn fat to lose weight.

Strength training exercises consist of using one muscle or a group of muscles by repeatedly contracting and relaxing the muscle. Strength training helps to reduce body fat and increase muscle mass for a healthy heart. If you're new to strength training, start with beginner-level isometric exercises and light weights. Functional exercises, such as squats, lunges, pushups and crunches, are also very beneficial for all fitness levels. It's a good idea for beginners to join a gym with personal trainers who can offer advice on the most effective way to strength train and avoid injury.

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Weight Loss by Walking

Workout Routines To Lose Weight :

Exercises are great for your workout program for the reason that they help tone sagging muscles while burning calories at the same time. However, aerobic exercise is one of the best ways to burn fat. A fantastic way to get an aerobic workout is walking.

Weight Loss by Walking

Walking is the most successful and easiest workout we can use in our exercise routine. But you need to know how to do it properly in order to get the most from walking. Here is how weight loss by walking works.

The first thing you should do is spend more time walking. While 30 minutes of exercise is great for fat burning, when you walk, you really need to increase this up to 45 minutes, but preferably 60 minutes.

However, it might not be achievable for you to fit 60 minutes of walking into your busy schedule, but try walking every day - walk a few days for an hour and a few days at half an hour. Rotate them, however. If you walk an hour on Monday, walk 30 minutes on Tuesday, etc.

If you can only spend 30 minutes on walking, you need to increase your speed. A leisurely walk is not going to provide you that aerobic workout that your body needs, so step it up a little. But do not go too far. If you can't talk and walk, you are over-exerting yourself and you need to back off a bit.

You can also carry some type of weight when you walk. This could be something simple like a small weight, or you can use a couple of cans of corn! Carry them in your hands as you walk and move your arms back and forth in your strides. If you add weight you will also help tone your arms.

If you are walking outdoors, take along a walkman and play some upbeat music to keep you walking. It is entertaining and it keeps you going as well.

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Exercise Your Way to a Cellulite-Free Body

Workout Routines To Lose Weight :

Given that around 90 percent of the female population is affected by cellulite, a vast majority of women consider it the bane of their existence. Because of the unsightly dimpled appearance that mars otherwise flawless skin, her choice of clothes is limited to those that hide cellulite-ridden areas of the body. As a result, they lose confidence and do not feel good about their themselves. This is why most women tend to go great lengths to solve the problem.

Exercise Your Way to a Cellulite-Free Body

Getting Rid of Cellulite

Cellulite is the buildup of fat cells in the chambers located in the skins subcutaneous layer. Over time, this buildup makes fat and toxic waste disposal less efficient, as circulation is gradually hampered. The resulting bulk of these materials, compounded by fluid retention, leads to a puckering effect as the fatty bulk pushes through the network of connective tissues that hold them.

Most women have the wrong assumption that an all-in-one surefire solution to their cellulite woes exists. Keep this in mind: there is no overnight cure. To reduce or eliminate cellulite, you need to work very hard.

While there are many cellulite products and treatments available -- each promising instant results -- there is no known scientifically-supported permanent cure for cellulite. Some treatments offer temporary solutions or simply camouflage the problem. To date, a healthy mix of exercise and proper diet still remains the best option to reduce the cellulite.

Exercise To Beat Cellulite

Having a regular exercise routine and sticking to it puts the body back in shape, putting it on the road to becoming cellulite-free. Proper exercise does a lot to increase blood circulation and help out the lymphatic system. When you exercise, not only is your body burning off excess fat, but muscles are also being built and toned. This makes for a body that burns more calories efficiently and prevents fat buildup even when you are at rest.

Generally, women have the same problem areas that they actively target to slim down and tone when exercising. Ideally, routines that burn fat in the hips, thighs, abdomen, and buttocks are best as these are the spots where cellulite is more prominent.

An effective anti-cellulite exercise routine consists of two major parts: cardiovascular workout and resistance training. These two routines, when done together, work to eat away at those lumpy fat deposits.

Cardiovascular Workout

Cardiovascular workout improves cardiovascular function. This translates to better circulation, resulting to an improvement in the removal of fluids and toxins around the fat pockets under the skin. Remember that cellulite is worsened by poor blood circulation.

A good cardiovascular workout does not have to be done inside a gym. Cardiovascular exercises include a variety of simple activities such as running, walking, swimming, jogging, dancing, and any rapid and vigorous workout focused on trimming the lower portion of the body, specifically the hips, thighs, and buttocks.

Resistance Training Done Properly

Some women avoid resistance training in fears of overdeveloping muscles, resulting in a bulky, unfeminine frame. However, women should note that while cardiovascular exercises do improve circulation and lessen the appearance of cellulite, it does not tone and firm the muscles, which is the key to winning the battle against cellulite. Hence, the need to include some light resistance training to the fitness routine becomes essential.

As a rule, women should perform resistance training routines at a weight that allows them to do 15-25 repetitions, the last few of which should feel a bit challenging. Trouble spots should be target-trained four to six times a week, 15-25 repetitions per set, at a rapid pace with little rest in between sets. Each set should be performed over and over depending on the persons endurance.

On top of the cellulite-busting effect, resistance training carries some added health benefits such as increased bone mass, better function and strength of the connective tissues, and improved metabolism as a result of the development of lean muscles.

The Role of Proper Diet

As with any exercise program, proper diet plays a vital role in achieving optimal results. Maintaining a low-fat high-fiber diet serves to reinforce the desirable effects of your exercise program. Drink plenty of water and eat foods rich in vitamin C to keep connective tissues between fat cells supple and enhance the skins elasticity.

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