Insanity, P90X ... what's your workout regime?

[Dicky]

Just wondering how most guys stay in shape and what would be the best avenue for a hectic schedule.

[SouthernShred]

I'm struggling right now...I lost 90 pounds in 2008-2009 and then got a big setback with shoulder surgery, job change, etc in the past few years...moved to a large city with a terrible commute...I've put 25 pounds back on...

Interested to see the responses...I'm spending 2-4 hours a day in the car in addition to my job...by the time I spend time with the kids, wife, etc, I'm exhausted

[X - Road 28]

I'll be watching the responses also, I'm terribly out of shape for a 45 yo and my oldest which is full of fire wants me to the program with him. I think I may need to warm myself into it or it might kill me.

[RockStarNick]

I did a round of P90X last year, from May - July. Best shape I've ever been in, hands down.

The absolute hardest part was dedicating the TIME to do it. The workouts aren't 30 minutes. They average an hour, with 15 more minutes of abs.

I stuck to it with about 95% accuracy, including diet, and it really did transform my body. I didn't have a ton of weight to lose, maybe 15 pounds, but it really did alter my body composition.

Of course, then the winter hit, home improvement projects, and the holidays, and I'd say a good half of my gains are gone at this point, maybe more. I'm starting back into it hardcore in June. I've been trying to do P90X workouts at least 4 times a week for the past month, to warm myself up to it.

[MGT]

I don't know how you guys that commute for hours do it!

I tend to work out with heavy weights at noon (45 min workout + shower) - usually 4 times a week. I work out hard & do supersets, etc to make the most of the time I'm there. I am also a certified Les Mills Body Pump instructor so I teach/lead 2-3 classes a week. I am also determined to be the first 46 year old rookie in the NHL (ha ha!) so I play fairly competitive hockey twice a week (in a league during the winter & just pickup in the spring/summer). It might sound like a lot of time but (excluding hockey), it's somewhere around an hour or hour & a half a day.

[dsw67]

I bought P90x, but it was too advanced for me. So, I bought the Power 90 Master Series and have been working though that.

One day is cardio, next day weight training, next day plyo, etc. Each video is around 45 minutes. I get about 4 workouts in a week.

On weekends I usually take a one hour, 2.5 mile walk if the weather is nice. I eat fairly healthy. I don't drink alcohol or soda, and prob eat in a restaurant once a month.

I could stand to lose 10 lbs, but I haven't had the motivation to do it frankly.

[Noah]

Change your diet, Hit the gym, and start slow with a weight training regimen. You'll build up muscle fast if you work at it and keep building on what you've done before. I've been bodybuilding for years now and never spend more than 45 minutes at a time in the gym.

Number one peice of advice - Keep a log of your progress.

There is no replacement for working out with weights in my opinion.

I do know lots of guys who bought the P90x system. I've seen all the dvds and have done a few of the workouts all the way through. They absolutely have some real killer workouts if you have the discipline, but it is way too advanced for a beginner IMO.

[marko]

i stay in shape through sex with various young hot babes....







not really......

i go to the gym 3 times a week usually immediately after work. about 30 minutes doing some aerobic & 45 minutes with weight machines and free weights. i mix up my routines a lot. try to eat very healthy. was 180 last year now 170.

[anathema]

Did one round of p90x, got bored to death in my basement. Changed it up a bit with turbo fire with my wife, and insanity (wasnt really ready for it).

Moved on to crossfit, I think I do much better in the group environment, with friends and people to do the work with and compete with. I dont think I could go back to p90x in my basement, unless it was on mute (Tony gets annoying as hell) or without the TV.

[zosozep7]

For me its running 25 to 30 miles a week. Its the easiest way to keep weight off and I look forward to doing it so that's a major plus!

[HooBass]

After reading so much about fellow TGPers and their exercise routines, primarily reading about P90X, I did 3 rounds of P90X plus one 4 month "maintenance phase" over the last year+. Currently trying to *gain* a bit of muscle mass with a modified P90X (i.e., continuing what I've got going plus modifying the program to see if I can gain).

Congrats to EVERYONE who has found a routine that works for them and gets results form it! Like so many say, it takes commitment to diet AND exercise, plus as so many state or imply, not every routine is best for everyone or to their tastes.

P90X worked for me given I wanted something that I was pretty sure was going to give me results IF I dedicated myself to it (plenty of positive reviews both on TGP plus outside), and it had a prescribed set of workouts and change-ups (plus diet). But it was/is hard, AND definitely takes a time commitment.

Note I'm 43 right now, and like so many others say, I'm in the best shape of my life. Having said that, I'm not muscle-man. Indeed I could stand to gain some muscle mass as I'm a bit thin. But it did what I hoped it would and gave me a firm foundation of overall fitness and health upon which I can build. I'm looking forward to the "next" P90X, too. You'll see other TGPers chime in on P90X -- great insights to both the good/bad/and negatives.

I recommend it, but moreso I'm glad to see folks searching and finding what works fo them!

My main thought for the OP is the time commitment, as a previous poster said very well: It IS a time commitment, and you can't get great results without that. Having said that, it comes a routine that you build in to your life and thus "want" (hard to "want" to sweat so hard and be so tired, but definitely "want" the good things that result!).

HooBass

[Sid]

i just got you are your own gym....seems to be tailored for ppl who dont have much time or dont prefer gyms

[relix63]

The best thing you can do is something that will keep you interested enough to keep on doing it. P90x is a bit on the intense side if you haven't been working out. The one legged man kicked my ass. I started with P90, got into better shape, then moved on to P90x. Finding time to do the complete workouts was a problem for me at times but it works.

Now I do the resistance part of the P90x program and run the other days. Running was not that interesting for me at first. I scheduled a 5k, 10k, and half marathon for later in the year and I got way more into it.

[crifasta]

Find a post by mod Scott Peterson (shouldn't be hard to do) . I think he has a link to his fitness blog in his sig. He has been a big p90X user IIRC.

[Strung_Out]

Change your diet, Hit the gym, and start slow with a weight training regimen. You'll build up muscle fast if you work at it and keep building on what you've done before. I've been bodybuilding for years now and never spend more than 45 minutes at a time in the gym.

Number one peice of advice - Keep a log of your progress.

There is no replacement for working out with weights in my opinion.

I do know lots of guys who bought the P90x system. I've seen all the dvds and have done a few of the workouts all the way through. They absolutely have some real killer workouts if you have the discipline, but it is way too advanced for a beginner IMO.
All good points, especially keeping a log.

If you're just starting out and looking to lose weight or get into shape make sure you get your diet on track, try to stick to smaller meals, multiple times during the day (personal I aim for every 2.5 - 3hrs). I'd also suggest some mixed cardio, try just going for a 30 minute jog at nights mixing it up between walking, jogging, and sprinting. Also, as Noah said there is no replacement for a weight regiment, as as muscle burns fat.

P90x is a great tool and program but can easily be too intense for someone who is just starting out.

[Shamus]

Muscle building - to increase metabolism
Cardio - to increase metabolism
Food - establish a calorie threshold (1800 for men)

Build muscle slow, work lower reps, heavier weight
Cardio - swimming, biking, running, aerobics, singles tennis, whatever you dig
Food - a calorie threshold stops you and makes you make "food decisions". You can get there with a lot of food or just a little.

[Dickie Fredericks]

Did 2 rounds of P90X and have laid off since. Probably I didnt gain any of the weight back because I changed my diet.

5-11 and 187 right now.

My son has been pestering me to start back on it and I think he is right. Im feeling good but I wanna stay that way so we'll probably start back next week.

I really do like P90X.

[JoeB63]

Change your diet, Hit the gym, and start slow with a weight training regimen. You'll build up muscle fast if you work at it and keep building on what you've done before. I've been bodybuilding for years now and never spend more than 45 minutes at a time in the gym.

After almost 30 years of working out regularly (and I'm likely in the best shape of my life at this moment -- at 47), this (above) is essentially what I've learned. In my 20s, I did the 90 minute daily lifting sessions at the gym 5 or 6 days/week. Over the years, I backed off more and more until I got down to three or four 20 - 40 minute lifting workouts/week. I'm not as "big" as I was back then, but my bodyfat level is also quite a bit lower.

A poster above said that running keeps him thin. It doesn't. Controlling his eating keeps him thin. Plenty of runners are overweight. Exercise makes you hungry. Your body wants to stay in balance. Run all day long, but if you don't control your eating, you won't lose weight.

Oh, the same is true for weight lifting, or P90x, or whatever. Soooooo, you've got to choose the exercise routine that you can do forever.

Yes, forever.

Whatever you do, if you stop, or step back from it, you will lose whatever gains you've made (until you stop the slide by starting the routine again). So pick something you can continue to live with it. Sure you can mix it up too, but don't expect to work out for 1.5 hours every day for 3 months or 6 months on P90x, make great gains and then keep them after you back off of the 90 minute daily routines.

And the truth is that almost no one over the age of 40 can work out seriously for 90 minutes every day -- unless that is your actual job (e.g you're a fitness model or pro athlete). It's too much effort, and likely too much time.

You could do a half-ass workout for 90 minutes every day, but not a hard (intense) one. For almost all of us, it would be better to find something you can do 3 or 4 days per week for 20 to 45 minutes per session. But work hard during that time.

Back to running: I've done it; I hate it. It hurts; it's boring. It leads to injuries. I get that some people love it, but I hate it, so I don't do it. There's no way I would improve my fitness or shape on a running routine -- because as soon as I start doing it, I want to quit. Regardless, the whole massive aerobics for fitness fad is over. Outside of people who run for running's sake, no experts are recommending doing all that running, or other aerobics, any more. But if you love running, and it keeps you happy and sane, definitely do it.

I recommend, short, relatively intense weight lifting sessions (learn to do it right; increase resistance over time as you build strength). And keep control of your eating; don't exercise so much that you have to eat more food to quell hunger. Oh, and you have to maintain that too.

Stop eating junk food altogether -- especially sweets. Try going cold turkey. It'll likely take only a few days to lose the cravings. See how that goes. Thank me later.

Joe

[zosozep7]

JoeB63, if exercising all day won't help you lose weight and proper dieting will can you explain Michael Phelps 8000 to 12,000 daily calorie intake?

[crifasta]

Soooooo, you've got to choose the exercise routine that you can do forever.

Yes, forever.

Whatever you do, if you stop, or step back from it, you will lose whatever gains you've made (until you stop the slide by starting the routine again). So pick something you can continue to live with it. Sure you can mix it up too, but don't expect to work out for 1.5 hours every day for 3 months or 6 months on P90x, make great gains and then keep them after you back off of the 90 minute daily routines.

:agree I have worked out regularly since my teens (45 now). A shoulder injury has kept me sidelined for the last 6 months or so (who has time for surgery) and I feel like the results from 30 years of working out have vanished. Yeah, the gains will come back but not as quickly as when I was younger.

My point - if you don't keep it up (whatever IT you chose), you'll lose the gains you've made - fast! If you really want to be successful long term, it's a lifestyle choice. Do something you can maintain and don't hate. I tried P90x and it was good but I got sick of it after awhile. I do better with my own routine where I can listen to music and go at my own pace (usually faster). If you don't really want to do it, life will provide you with plenty of excuses to blow off your routine. Especially as you get older - work, kids, etc.

Good luck!

[Mike9]

Work out regimen - Hmmmm lets see . . . carry two 25lb instruments up a 2-1/2 story spiral ladder. Climb said spiral ladder 12 or 16 times in a day. Wrestle some 200+ lb subs and a whole lot of other heavy ass shit off a truck and into my theater then set it all up. After the show pack it all up again and wrestle it back onto the truck. Yeah that was my work out regimen Saturday for 14hrs.

When I'm not doing that I'm loading ceramic work into a kiln, schlepping sheets of MDF over the table saw, milling lumber, building set pieces, and some gallery stuff like hanging art shows, building pedestals, shelving, etc, etc, etc. Then there is the high voltage work and throw in a little plumbing and the ever present machine that someone F'd up and you get the picture.

I got a pedometer from HR and hanging the student art show was a 3-1/2 mile day just in my building.

I used to come home, make dinner then work on guitars till midnight, but at 58-1/2 I can't do the guitar stuff so much like I used to. :dunno

[mr coffee]

showing up.....

[JoeB63]

JoeB63, if exercising all day won't help you lose weight and proper dieting will can you explain Michael Phelps 8000 to 12,000 daily calorie intake?

Very simply. He needs all those calories because he works out all day (and he's young). He's in balance. Yes, you can eat more since you run than if you didn't. But (talking about weight maintenance only here, not fitness), if you stopped running, you'd likely be less hungry, eat less and still maintain your weight.

If fact, your example proves my point. Work out more, eat more. Balance.

For every Michael Phelps, there are 10,000 runners with expanded waistlines.

[Chops]

I've been lifting and running on my own for years, but lately started working with a trainer. I do insane circuits kind of based on cross fit principles. TRX, kettlebells, bodyweight exercises, its all good. I am working out less (down to about 4 hours/week) and in my absolute best ever shape. You got to shock the body. Quick circuits that combine strength training and cardiovascular conditioning are a great solution for hectic schedules.

[anathema]

JoeB63, if exercising all day won't help you lose weight and proper dieting will can you explain Michael Phelps 8000 to 12,000 daily calorie intake?

Very simply. He needs all those calories because he works out all day (and he's young). He's in balance. Yes, you can eat more since you run than if you didn't. But (talking about weight maintenance only here, not fitness), if you stopped running, you'd likely be less hungry, eat less and still maintain your weight.

If fact, your example proves my point. Work out more, eat more. Balance.

For every Michael Phelps, there are 10,000 runners with expanded waistlines.

Iits in the book 'the 4 hour body', but a NASA engineer did the math and Phelps doesnt do enough work to burn off 12k calories, the answer is much simpler and more interesting:

The idea is that your body wants to maintain a constant homeostasis (internal temperature) of 98.6 degrees and when it is exposed to extreme cold it will do anything to keep itself at that temperature. In order to do so it needs to burn calories.

Tim summarizes the experience of a NASA engineer named Ray Cronise who wanted to figure out how Michael Phelps could eat 12,000 calories/day and not gain any weight. He used science to find the answer. Phelps spends a large portion of his day in water. Water happens to be 24 times more conductive than air, which means that it is literally sucking the heat out of your body, lowering your body temperature. Phelps is burning a massive amount of calories more that the average person not just by swimming all day, but simply being IN the water so much.

[JoeB63]

Iits in the book 'the 4 hour body', but a NASA engineer did the math and Phelps doesnt do enough work to burn off 12k calories, the answer is much simpler and more interesting:

The idea is that your body wants to maintain a constant homeostasis (internal temperature) of 98.6 degrees and when it is exposed to extreme cold it will do anything to keep itself at that temperature. In order to do so it needs to burn calories.

Tim summarizes the experience of a NASA engineer named Ray Cronise who wanted to figure out how Michael Phelps could eat 12,000 calories/day and not gain any weight. He used science to find the answer. Phelps spends a large portion of his day in water. Water happens to be 24 times more conductive than air, which means that it is literally sucking the heat out of your body, lowering your body temperature. Phelps is burning a massive amount of calories more that the average person not just by swimming all day, but simply being IN the water so much.

Good point, but I'm also skeptical that he really eats 12,000 calories/day. That's a lot of eating time and digestion time. It's hard to see how anyone's body can handle that digestive load. It feels like one of those stories that got exaggerated over time, like SRV using .014 high E strings.

[Redlined]

For me what works best is doing things that keep me interested and motivated, which is currently Muay-Thai and Jiu-Jitsu. I started those a while back and it's been both interesting and challenging. It basically boils down to plyometrics that are really cardio intensive. It's a lot more rewarding for me than grinding out pointless repetitive motions, and you also learn some valuable self defense skills.
I've been a long time weight lifter and that's served me well for decades, though I haven't done much weight training since I started MMA, doing that 4-5 days a week has been plenty, for now anyway. I've lost 20 lbs in the last 4 months, and haven't felt or looked this good in over 10 years.
For diet, sleep, training and so on, I think finding a reasonable balance is the key. I try to eat clean most of the time, but having a greasy burger or ice cream is something I allow myself once in a while.

[anathema]

Good point, but I'm also skeptical that he really eats 12,000 calories/day. That's a lot of eating time and digestion time. It's hard to see how anyone's body can handle that digestive load. It feels like one of those stories that got exaggerated over time, like SRV using .014 high E strings.

I think its true, between 4 hours in the pool (thermal loss), and swimming for 4 hours, you would need that kind of caloric load to keep up.

[zosozep7]

Hey guys, the OP asked what our work out regime was. I simply answered that I run 25 to 30 miles a week. This works for me as I have managed to stay in shape and keep the weight off. The most important thing for me is that this regime of mine helps keep me focused and helps me toward a positive attitude. Isn't that enough for ME?

[GovernorSilver]

Until I got sick, I was following a density program, with the goal of 100 non-stop reps of the clubbell double swipe. I got as far as 17 sets of 6 reps. A density program is known for adding some muscle and also work capacity (endurance), and burning a few calories in the process - all within the same program. The effects are more pronounced with heavier weight.

I'll probably resume the program when I'm ready. I still have a cough that lingers on - minor congestion in the throat.

[JoeB63]

Hey guys, the OP asked what our work out regime was. I simply answered that I run 25 to 30 miles a week. This works for me as I have managed to stay in shape and keep the weight off. The most important thing for me is that this regime of mine helps keep me focused and helps me toward a positive attitude. Isn't that enough for ME?

Yes, that's enough for you. As I said earlier, you've got to do the thing that works for you specifically -- so that you can keep it going for life. But the OP also asked "what would be the best avenue for a hectic schedule?" Running 25 - 30 miles/week is a big time commitment for regular Joes. At a 12 minute pace, you go 5 miles in an hour. So for 25 - 30 miles, that's 5 to 6 hours of running. And for a non-runner (like me), that's 5 to 6 hours of discomfort and absolute boredom -- not a recipe for keeping it going for life. And then there's the injury potential.

[Fuzzhead66]

ATHLEANX.

[Chops]

Lots of good solutions here so the bottom line, as always, is just do something and stick with it.

Exercise is the easy part; unfortunately, diet--the hard part--represents about 99.9% of the equation.

[TJNies]

While it wasn't the question, how about adding WeightWatchers to the mix?
I started the online version (couldn't stand meetings), watch what I eat. No fast food, lots of fruit & veggies, limit and balance to all else. Plus I had been doing Power 90 (90's version of P90x), but recently jumped to P90x.

I'm not fat, but could drop 20 pounds at the outset. I'm taking it slowly, since old unjuries keep popping up. But so far I've lost 10, and am redefining my body.

For those who can't commit the hour daily to P90x, I would recommend the P90. It's obviously older, and is only 2 workouts (cardio & weights), but is also 35 minutes a day. They also have that 10 minute trainer program, but that is a very intense 10 minutes!

[gassyndrome]

TRX and cycling (mountain and road).

[deltaboy]

Couch to 5K and some basic push ups, sit up, and the like for me.

[grizdeluxe]

Went through P-90X, now I'm doing Insanity 4-5x/week. I love the short intense workouts.


For fun I ride my MTB and play Golf.

[neastguy]

i don't have time to do long workouts.. so I have a bench and weights and a 3 station workout gym .. oh and a treadmill in my basement.. so I spend no longer than 25 minutes in the morning working out.. alternating between cardio and free weights.. also use bands. ect.. its the only thing that keeps me somewhat in shape.. its tough w/ little ones... but 25m is better than nothing.. and I don't have to drive somewhere to workout.... my wife is a fan of Taebo... I like it too, but haven't done it in a long time....
all the stuff below, minus the bike is scrunched up into a corner now due to arrival of two kids :)
http://neastguy.smugmug.com/Family/Monroe/DSCN0763/310538007_TUNJ9-L.jpg

[homerayvaughan]

I picked up P90X and while I think it's a great program I think I will be returning it. I am 45 and about 30lbs overweight, been a heavy lifter for many years and the past 2 I have cut back and added more cardio. I liked the idea of working out at home instead of the gym. The jumping/plyometrics are just too much for my joints, my ankles in particular. I may have some kind of bone chip in there that made jumping impossible.
I picked up biking which I love, and will still try to supplement with lifting, stretching, yoga. I really did like the Kenpo.
Anyone else have a similar issue w/ P90x?

[_jt_]

I picked up P90X and while I think it's a great program I think I will be returning it. I am 45 and about 30lbs overweight, been a heavy lifter for many years and the past 2 I have cut back and added more cardio. I liked the idea of working out at home instead of the gym. The jumping/plyometrics are just too much for my joints, my ankles in particular. I may have some kind of bone chip in there that made jumping impossible.
I picked up biking which I love, and will still try to supplement with lifting, stretching, yoga. I really did like the Kenpo.
Anyone else have a similar issue w/ P90x?

The jumping/plyometrics is primarily what is keeping me from getting it. In fact, I was hoping to hear more about it when I saw the title of this thread. I can't jump here because I live in a 100 year old apartment building. It is relatively quiet but we can sometimes hear and feel the low frequency rumblings of neighbors walking around.

[TJNies]

I picked up P90X and while I think it's a great program I think I will be returning it. I am 45 and about 30lbs overweight, been a heavy lifter for many years and the past 2 I have cut back and added more cardio. I liked the idea of working out at home instead of the gym. The jumping/plyometrics are just too much for my joints, my ankles in particular. I may have some kind of bone chip in there that made jumping impossible.
I picked up biking which I love, and will still try to supplement with lifting, stretching, yoga. I really did like the Kenpo.
Anyone else have a similar issue w/ P90x?

Actually I did purchase P90x some time back, and had the same issues. Now, I think it's that macho thing ("I can do every rep first time out"), but also had an ankle injury - too many years playing hockey - that kept coming back.
Now I'm approaching it a bit more sensibly; I don't do all reps, stop as necessary. Even mixing other workouts in. I don't need to look like one of the grads. I'm 52, and wouldn't likely anyway.
But I'll exort the usefulness of the WeightWatcher program along with the exercise to get me where I wantt o be.