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P90X is unlike other programs which just contain a workouts or two and leave you alone to figure out when and how usually to use them. The P90X routine takes you by the hand and leads you step by step, workout

by workout, to the most fit, most toned, and for guys, probably the most muscular physique you’ll ever have. All you’ve to do is “bring it”!

My Personal Overview of P90X

I wasn’t looking for an additional work out routine before I got P90X. After all I have a significant collection of workouts already. But I constantly felt that whilst convenient, they produced only limited results and I quickly got bored doing the same routines above and over. But one Saturday my 24 year old son was above for a family visit and he, my 15 year old son and my husband got engaged watching the P90X infomercial. I knew that Beachbody had very good products so I said if they were truly willing to commit to the 90 day software, we should get it. Teams were formed and it was “game on” at our home.

When P90X arrived the box contained 12 DVDs in a compact DVD wallet, plus a calendar to show you what to do on which day. That’s all I expected so I was pleasantly surprised to find a 100 page fitness guide that details all the workouts and even gives you a description of every move in the workouts. And you also get a 100 page P90X nutrition plan. I was impressed.

What I Definitely got though – what you will Truly get – is Tony Horton whipping you into the finest shape of the life. You’ll get the most balanced fitness program on the market with bootcamp style push ups and pull ups alternated with high intensity plyometrics and Kenpo workouts and there is even a yoga session. The most effective part is that it is all planned out for you. And it changes every single day in the week. In phase 2 (the 2nd 30 days) you really add in some new routines. You in no way get bored plus your muscles never fully adapt which is part from the “magic” of P90X. You see the carefully planned muscle confusion keeps your progress, your severe transformation, advancing week by week.

And it is fun. It’s hard – certainly – how can performing up to 120 pull ups in 1 work out not be hard? But Tony coaxes you via it and leaves you smiling. He shows you modifications so should you can’t do it all correct away – no problems. When I first started I could not do a pull up. I couldn’t even get 1/4th from the way up. But now I can do up to 7 reverse grip pull ups in a row and several on the regular overhand pullups. And that’s per set. And I’m not accomplished with the plan yet. So if I can do it at 50, you can also.

P90X is not for everyone. When you want an extreme makeover, you’ve to commit to this software. That means “bringing it” 6 days a week for an hour or much more. It is a program to develop muscle while burning body fat with a lot of push ups and pull ups. So if your work out preferences are extra towards cardio and fat burning only, or should you travel a lot and have an hour or less a day to give to a workouts, then Shaun T’s Insanity might be the better method for you.

I can honestly say that P90X has been the finest thing we’ve completed as a family inside the last decade (maybe longer). I can honestly say it will be the best point you’ll do this decade as well.

So are you ready to get inside the ideal shape of the life? Then get an extreme entire body makeover method. Obtain the best routine – P90X currently.

P90X Program Details

The program is structured to run over 90 days.  There is a carefully thought out workout program that covers the entire time.  You get 12 DVDs that are sequenced differently over the 90 days and uses the science of muscle confusion which prevents you from plateauing like you can on other programs that just have a DVD or two.  So no matter what your goal is – to lose weight and get lean, to muscle up or just get totally ripped, P90 extreme can get the job done

But this program is more than just a dozen DVDs.  It’s a complete program with a 3 phase nutrion program designed to help you meet your specific goals.  It also comes with a fitness guide that walks you though all the DVDs exercise by exercise plus gives you an overview of the entire system and why it works.  And finally P90X gets you off to a great start with the ‘How to Bring It’ DVD.

But will p90x work for you?

If you are still thinking about getting P90X but have hesitated so far, it’s clear that you just need a bit more proof that it really works.  Can you get the type of transformation you’ve been hearing about (or see on TV)?

Rather than just tell you it works, let me show you it works:

The thing is that we are just average people just like you. We’ve had remarkable progress during our initial 90 days!  All we did was let go of our limiting beliefs and follow the program as it was designed. Pretty simple really.

Now We’re not going to say that it is easy to do but it is simple to follow.  And there really isn’t any risk.  Beachbody guarantees the P90X program for 30 days.  So if it’s not for you, then just send it back.

And the Ab Ripper X workout DVD is yours to keep no matter what!

So take the plunge today.  Just go for it and you’ll change your life forever.  What do you really have to lose?  Just a bunch of unwanted fat and low self confidence.  What do you have to gain?

EVERYTHING

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Simply put, these are “rotating pushup grips” and they do exactly what the name suggests. You hold onto them while doing push-ups, and they rotate in half-circles to give you a better workout.

The point of the Push-up Pro is to allow you to do push-ups using a more natural arm motion. Imagine throwing a punch – your arm rotates as it goes away from and comes toward your body. These grips incorporate that natural motion into your push-ups.

You can see the motion in the pictures below. In the up position, my arms are out like normal. But in the down position, my arms have rotated 90 degrees.

There are two main benefits to this. First, since it’s a natural motion, it’s easier on your joints. Since your arms are free to move naturally, there won’t be undue pressure on certain joints. (Normal pushups really put pressure on your wrists.)

That was a big selling point for me. I used these to improve range of motion in my arm/shoulder while rehabilitating a dislocated shoulder. My wrists have also taken a pounding from years of BMX jumps and aggressive mountain biking, so I liked how my wrists weren’t bent and pressed down into the floor.

Second, these provide a much harder workout. It’s also more of a full-body workout, since these hit all the muscles in your arms and shoulders, plus they bring your abs, back, and core muscle groups into play.

I can’t say exactly, but push-ups with these grips are much harder than regular push-ups. I’d say after 15 push-ups using these, I’m as tired as I would be doing 30 similar push-ups where my hands/arms stay locked. (And I already do a lot of core training. If you aren’t already using a core training program such as Cyclo-Core, these push-ups will be very difficult.)

Potential Problems with the Push-Up Pro

Slipping. The Push-up Pro base has five rubber grippers, and I’ve used these on carpet, cement, and tile floors without a problem. I doubt you will have any problems, but if you have a very smooth, slippery floor, or if you have bad form, or if you try some crazy push-up variation, these grips might slide a bit.

Durability. These grips are made out of plastic and they’re very lightweight. They have held up just fine in my tests (for the past few months,) but sometimes I can feel and hear the bearings inside scraping as the grips move. And I’m only 165 pounds…

New aches and pains. If your joints aren’t used to moving this much, start slow. If you do too much too soon, your joints might get sore.

I actually hurt my elbows the first few times I used these. I could feel a tendon moving back and forth in my elbow which was kind of painful. (Note: Some of that sensation is probably due to the fact that my elbows are hypermobile, or “double jointed” as it is usually called.)

Ease of use. My big gripe with these is that the bearings aren’t very smooth. You can actually do a push-up without the grips moving at all, so they require conscious effort on your part to make sure your arms are moving as smoothly as possible.

Comfort. I wouldn’t say these are uncomfortable, but the handle is hard plastic, so it’s not luxurious. The odd thing is, the underside of the handle is rubberized, while the top (where the pressure is) is still hard plastic. You would think the comfort feature should have wrapped around the entire handle…

So… is there a better solution?

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Over training is very usual among athletes and specially bodybuilders, since they figure that building up as much as possible is the smoothest way to great muscle gains.

This couldn’t be any further from the truth however…

Preparing too much, or at too high of an intensity will result in over training.

Now this doesn’t mean you don’t have to put great deal of effort in to see some adequate results… Whether you are a muscle builder, athlete, or just someone that wishes to add some extra mass to your frame, you are required to train hard and be consistent that’s a given. In order to get the most out of your genetics, you have to progressively overload the muscles by raising the weight and / or intensity of each weight building up workout.

The trouble is nevertheless, that many of us increase the volume of our workouts or get low amounts of pause, or even worse, a combination of both. The trick is discovering the proper balance between workout volume and intensity level, and rest and recuperation. And that is precisely what I’ll cover in this article.

The Effects of Over-Training on Bodybuilders

First, let’s take a look at several of the consequences of over-training and how one can prevent over-training from occurring in the first place.

The Effects of Over training on the Nervous System

Over-training consequences both the sympathetic and parasympathetic nervous systems in the following bad ways:

* High resting heart rate
* Fallen appetite
* Advanced blood pressure level
* Weight loss
* Difficulty sleeping
* Inflated metabolic rate
* Irritability
* Early onset of fatigue

If you are feeling more than one of the symptoms defined above, you may be in a state of over training, and should evaluate your routine as soon as possible.

The Results of Over training on Hormone Levels

Many reports have showed that over training negatively sets up the levels of hormones, as well as the hormone response in the body.  Since hormones play such an crucial role in the muscle construction process, this can have a damaging effect on your training build up.

Over-training has been show to:

* Decrease testosterone levels
* Diminution thyroxine levels
* Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a fatal combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.

The Consequences of Over-training on the Immune System

perhaps one of the most alarming repercussions of over training is it’s damaging impact on the immune system-you’re bodies first defence mechanism against bad viruses and bacteria.

Over training can drastically diminish the levels of antibodies and lymphocytes in your body, getting you much more vulnerable to illness.  Simply put, this means that if you are in a state of over-training, you are much more likely to get ill.  Since you will have to skip over workouts while you are ill, your muscle building up progress will slow substantially.

The Consequences of Over training on the Metabolic System

Here is a list of how over-training can  effect the metabolic system.  These symptoms are the ones that are most usually discussed, and are ones we can’t disregard:

* Micro tears in the muscular tissue
* Chronically depleted glycogen levels
* Lazy, weak musculus contractions
* Depleted creatine phosphate stores
* Excessive accumulation of lactic acid
* Excessive DOMS (delayed onset muscle soreness)
* Tendon and connective tissue injury

So you must get the point by now… Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Now let’s take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I’ve personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

* In order to grow, muscles must fully recover from their last workout, every workout.  If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!

* Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.

* It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I’m Over-training?

Determining if you’re currently over-training is fairly simple.   If you’re in tune with your body, you can often see the signs of over-training before they get serious.  If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let’s say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week.  This means that you have not “out done” your previous workout, have not fully recovered, and therefore are likely over-training.  You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

n order to avoid over-training, you need to take a multi-facited approach.  Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration.  Now let’s take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out.  You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods.  Remember that the goal is that you improve every single workout, and if this isn’t happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though.  You begin your workout and realize that you have not fully recovered.  You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go.  Just turn around and go home!  Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue.   By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program.  It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

* Do not skip breakfast.  This is one of the most important meals of the day.  Skipping breakfast is very catabolic, and can promote muscle loss.
* Never let yourself get hungry.  If you’re trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
* Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
* Have the largest meal of the day within an hour after your workout.  Do this every single workout!
* Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
* Eat every 2-3 hours to ensure that your body remains in an anabolic state.
* Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training.  Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule.  As for recovery time, it’s important that you have days off between weight training workouts.  Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

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He also says that the AMD Program is a complete system designed not to just show you the workouts, but to provide you with the knowledge you need to be able to “make your own decisions based on your individual needs.”

That statement by itself is important because it shows that this isn’t a “one size fits all” kind of program. Each person is unique and his (or her) body has different needs in terms particular training approaches that are most effective. AMD is designed so that you can easily customize the program so that it best suits your particular needs. I also like the fact that in regards to getting started on the program, Jim offers an “express” option, which allows you to quickly dive right into the routines.

This way, you can take start training immediately and take your time learning about the underlying principles of the program.

All of the AMD workouts are based on a single template, which has three columns (upper body, lower body and full body). Each of these columns is then divided into four sections-ACS, AMD, Core and then ACS again. I’ll explain what each of these means a little later. The system is built around a 16-week progression of workouts. The first four weeks is spent developing foundation strength, followed by eight weeks of strength/mass-building and then finally, four weeks focused on developing strength and power.

The first section of the AMD manual is focused on helping the reader to gain and understanding about muscle fibers and the how’s and why’s of muscle-building. This knowledge puts you on the road to understanding your body’s particular needs and sets the stage for customization of the AMD program. The next section is all about nutrition. Here, Jim talks about the basics of nutrition such as protein, carbs and fat. He also shows you how to calculate your body fat percentage and to determine your daily caloric needs based both on your body type and your activity level.

Next, Jim launches into an in-depth discussion of the AMD program.AMD incorporates both undulating periodization (UND) and escalated density training (EDT). With UND, your training program changes with every successive workout, varying volume, intensity and tempo. The purpose of this is to keep your muscles in a constant state of adaption and therefore, avoid training plateaus. EDT was originally developed by a guy named Charles Staley. It is designed to produce quick results in a short timeframe by incorporating training blocks of 15-20 minutes followed by rest periods. By incorporating both models into the program, AMD facilitates rapid muscle growth.

UND exercises are the “primary” exercises and EDT exercises are the “supplemental” ones. Other components of the workout sequence include Accelerated Corrective Strategies (ACS) and Combat Core Strength (CORE). ACS is designed to improve fluidity, prevent injuries and increase mobility. The CORE component is supposed to do just what it sounds like-focus on your core.

Your basic AMD workout will start with 5-10 minutes of ACS exercises before moving into a 5-minute warm-up period. Next up are the primary and supplementary (UND and EDT) exercises for 15-25 minutes, followed by 5 minutes of CORE exercises and wrapped up with 5-10 minutes more of ACS exercises. The 3-day-a-week workout sequence is done once for lower body, once for the upper body, followed by one full-body session. Each training session lasts about 40 minutes.

By now you’re probably thinking, “This sounds great, but how the hell am I supposed to keep track of all this?” Remember the template I mentioned earlier? That’s how you’re able to follow all of the sequences without getting confused. Once you have the basics down, following the template is easy. And, everything you need is included. AMD comes with companion guides that provide in-depth information about each of the sections-ACS, UND, EDT, CORE and warm-up. In addition to the Quick Reference Guide so you can dive right into the program, AMD also includes sample meal plans for fat loss.

To wrap it up, in looking over Jim’s AMD Program, I like what I see. It’s a challenging but effective program that doesn’t try to sell itself as an effort-free “magic bullet” like so many others. In my book, that makes it a winner, well worth checking out.

order to achieve the exact results that you are looking for. Though the system was originally designed for bodybuilding, it shows you how to modify the principles for simple weight loss and muscle tone. Men and women can use it and the system explains how to tailor the diet for each gender. And best of all, unlike other programs that work at first but then leave you hitting a dreaded plateau many weeks later, BRE is designed to bring about continuous results by preventing the body from getting used to the workouts or the diets. This is accomplished through the use of the cycling principle.

Why So Many People Have Turned To Body Re-Engineering In Order To Achieve Their Fitness Goals?

Body Re-Engineering was designed by a guy who much like the rest of us, was not born with great genetics. He was overweight throughout his childhood and then during his early teen years got afflicted with anorexia as he did not know how to go about losing his extra weight. After that, he spent years studying every article ad book on exercise and nutrition as well testing and documenting what worked and what didn’t. The end result of all this work was not only a championship physique, but also a system that can be used by any regular person to achieve the shape that they are looking for. The system is called Body Re-Engineering as it will literally re-engineer the way you look.

Why Is Hugo Qualified To Give Advice?

Hugo not only has over 18 years of personal experience in training himself but he is also a certified trainer and sports nutritionist. He also holds multiple natural bodybuilding competition titles, including a 4th placing at the NPC Team Universe, where only the elite champion natural bodybuilders from all over the country get to compete.

He’s been featured in national and local television, countless magazines, and several radio shows. He has also written articles for dozens of online and offline publications as well. Through personal and online training, he’s guided thousands of clients in their quest to gain muscle and lose body fat, whether their goal is simply to look good in a bathing suit or enter a bodybuilding competition (or just look like one).

But what separates Hugo the most from other “fitness experts” is that he is also a published best selling fitness author with a successful line, “The Body Sculpting Bible” line, which has sold hundreds of thousands of books that can be found in any good bookstore (or online ones like Amazon.com) on the topic of gaining muscle and losing fat. Hugo’s style of writing is very logical and extremely easy to follow; as Hugo’s background is in computer engineering.
The Cycling Philosophy Allows For Continuous And Fast Results

The problem with most fitness programs out there is that they are “static” and “one size fits all” formulas. In other words, they present a training routine and a diet program that regardless of which body type you have, you are supposed to follow until you achieve your desired fitness goal.

There are several problems, however, with this approach:

Problem #1: Training and diet-wise, a program that remains the same will work for as long as the body takes to get used to it. Once the body learns to cope with the stress imposed by the program, your gains will cease to come.

Body Re-Engineering Training Solution
The Body Re-Engineering program not only provides 21 weeks worth of training routines, but each week the routines change in an orderly manner that takes the body to the brink of overtraining and then allows it to recover, and thus, overcompensate (grow) in response to the stress. This is what the author refers to as “The Cycling Principle”.

The Cycling Principle is the key to consistent and rapid increases in muscle mass and strength for the bodybuilder. This principle states that in order for the body to respond optimally, it cannot be trained in the same manner all the time and that the best way to make the body respond is through the correct variation of exercises, volume (number of sets times number of reps), intensity (how heavy the weight is), and rest periods between sets.

Workout parameters are going to be determined by the phase of the program you are in. There are going to be three phases that we will be repeating over and over again. The first three weeks, the “Loading Phase”, is going to be a high volume phase with short rest between sets. Training volume gradually increases over the course of the three weeks in order to stress the body almost to the point of overtraining. Then the second three weeks are going to be a higher intensity/lower volume phase (heavier weights) with longer periods of rest between sets. This phase is called the “Growth Phase”, as volume is reduced but weights are increased in order to let the body catch up and supercompensate (grow muscle size and strength). After these two phases comes the third phase that will only last 1 week, the “Active Recovery Phase”. In this phase you will only train with weights twice a week on a full body routine before starting up again with a different “Loading Phase”. After the third phase you go back to the first one and start over again with different exercises.

Body Re-Engineering Nutrition Solution
Specific ways to vary the diet are presented in order to maximize muscle gains without fat gains, or to lose body fat as muscle is gained.

For instance, when losing body fat the biggest mistake people make is that they cut calories endlessly in an effort to lose fat. However, the body is a very smart self preserving machine so after a short while it learns to live with the lower caloric intake. In order to do this, muscle mass is typically consumed for fuel as fat stores are preserved in an effort to ensure survival. Then the poor dieter plateaus and tries to either exercise more or lower calories further. However, if calories would have been increased by only a couple of days then such situation would have been avoided. It is imperative that calories are increased for a couple of days a week in order to trick the body into thinking that no dieting is taking place, and thus keep results coming. This technique also prevents muscle loss.

Now, for gaining muscle, typically too many calories are consumed and bodybuilders allow themselves to go way above 10% body fat ending up simply getting fat. Guess what? For most people there is no need to consume such a huge amount of calories. Only hardgainers, which are the minority, need to do this as well as some mesomorphs. Most people only need around 500-700 calories above maintenance, making sure that two days out of 7 calories are lowered. Why? If calories remain constantly high, most of us will grow very well at first. However, once the body’s glycogen (carbohydrate) stores like the muscles and the liver are completely full, guess what happens? Yes, you got that right, whatever is not burned gets stored. Unless you want to look like a blimp, this needs to be prevented. How is this prevented? By lowering calories for a couple of days. In this manner, we also create a situation where once the calories are increased again we get an anabolic effect; something that does not happen when you keep calories constant.

So as you can see, the Body Re-Engineering diet prevents the body from getting used to it by using calorie cycling. The last thing you want is a diet that starts out great at the beginning but then you hit a plateau and either you cannot lose any more fat or, if you are trying to gain muscle, either you get stuck at a certain weight or start gaining more fat than muscle.
Problem #2: One size fits all formulas cannot provide results for everyone.
Just like there are different people, there are different metabolisms based on body type. In order for each body type to get the best results, they should follow the right training frequency and nutrition plan for their type. Body Re-Engineering offers individual advice in regards to training frequency based on body type so if you are a hardgainer you will not be training as frequently as someone who isn’t. An endomorph however can train as often as 5-6 days a week with weights.

As far as nutrition, different diet recommendations are made based on the body type that the person has. For instance, a skinny hardgainer needs more calories and a higher carbohydrate base than an endomorph like myself who has a slower metabolism.

The BRE diet is based on normal foods that can be purchased at the grocery store and it is not a low carbohydrate program. Carbohydrate intake is 45% of the total calories or more depending on body type. While the use of protein shakes is recommended for those unable to eat 5-6 real meals a day, the program is designed to work with simple natural foods found at any grocery shop. In addition, the basic supplements program is nothing more than multiple vitamins, minerals and essential fats.

Conclusion
When you combine all of the above with the advice provided on which bodybuilding supplements to purchase (information that will save you tons of money), how to achieve better sleep, what to eat when at fast food restaurants, the several additional resources that are available in the member’s area (such as exercise videos, training and nutrition logs jus to name a few), and the fact that any question you may have can be answered by an expert (or by the author himself) on the member’s forum then you see why this system is a must have for anyone who is interested in losing fat and gaining muscle. Better yet, the cost for it is a tiny fraction of what most people spend on their monthly supplement bill.