Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Tag: P90X3 2014

P90X3 Eccentric Upper Coaching, Advice, and Complete Review

Welcome to Phase 2 of the P90X3 Classic Schedule. "Eccentric" means muscle lengthening, so for example, lowering yourself from your chin-up bar under control. This routine uses a 3 count eccentric action with an explosive concentric muscle contraction (muscle shortening). Your muscles are stronger during eccentric movements, so it is a great way to increase "time under tension" to improve strength, durability, and hypertrophy!

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P90X3 Isometrix Coaching, Advice, and Complete Review

As Tony mentions, Isometrix is all about taking the toughest sequences from Yoga, and putting them in this routine. Absolutely zero impact, as the goal of this routine is to keep your body as still and motion-free as possible while engaging your stabilization muscles throughout your body.

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P90X3 Accelerator Coaching, Advice, and Complete Review

Accelerator is a no-equipment cardio routine that plays around with varying speeds. Get ready to shred up your core with a number of planks, along with fast-moving, total-body cardiovascular exercises. This is one very enjoyable routine!

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P90X3 CVX Coaching, Advice, and Complete Review

CVX is a cardio resistance routine. In this routine, you will be jumping, lunging, twisting, and squatting, all with a weight in your hand. Choose your weight wisely, because if you choose too light, you may not get as much of a burn. Choose too heavy and you won't make it to the end!

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P90X3 The Challenge Coaching, Advice, and Complete Review

Welcome to P90X3's Chest & Back equivalent. Plain and simple push-ups and pull-ups, although this time around, the intensity is cranked up by shortening the breaks and having you choose a goal from the beginning. Do you have what it takes to stick with your numbers throughout?

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Weekly Newsletter

Hey Everyone

Welcome to 2014! Happy New Year to all of you. I hope you all behaved yourselves last night.

With a New Year, comes yet another chance to reflect on where you currently stand, and where you are headed. This is true, not only for our careers and our education, but our health and lifestyles as well.

It is no secret that this is a popular time of year for people to make resolutions to improve their overall health. Luckily for all of you, being a part of this team, and this company (Beachbody), we have a lot of resources at your disposal to not only set goals for yourself, but to get the motivation and support to get there.

Beyond being a Beachbody Coach, I want to remind all of you that I am also a personal trainer, who has helped men and women of all ages reach their goals time and time again. I enjoy helping people lead healthier lifestyles and give them the tools to reach their goals, so please do not hesitate to contact me with any questions/comments/concerns you may have.

This week's topics of interest:

1. Both the P90X3 and Focus T25 Challenge Packs are on sale during the month of January. Both are $180 (over $90 in savings). Links should be live tomorrow (January 2nd). E-mail me if you are interested in either one. Challenge Packs offer tremendous value, not to mention getting Shakeology into your diet to start the year off right!

2. Speaking of Shakeology. There are 3 supplements that I take, that if someone asks me my go-to supplements, these are the 3. Creatine, Whey Protein, and Shakeology. That is what I base my entire diet around. Shakeology is my "insurance plan" for those days when I may not have gotten all of my fruits and vegetable servings in, I know it is backing me up. Remember that Shakeology comes with a "Bottom of the bag guarantee," so even if you aren't a fan, or don't feel as though it made any difference in your life during your 30 servings, you can return it for a full refund! How many products back up their reputation like that? Do yourself a favour and give Shakeology a shot. Start the year off with just 1 bag. Give it an honest try for 30 days, with regular exercise, and let me know how you feel after you're done. Make sure to order on "Home Direct" to get free shipping, you can cancel at ANY time, no penalties.

3. I just finished my 2nd week of P90X3, you can check out my progress video here.

4. I have completed my complete in-depth written reviews for P90X3 Total Synergistics and P90X3 Agility X.

5. If any of you have been thinking about becoming a Beachbody Coach and helping others, trust me when I tell you that NOW is the time to do it. This time of year, is of course, the busiest time of year for people to make and aim for goals that they set for themselves. As a Beachbody Coach, you have the opportunity to help others by providing them with solutions to problems faced by so many. Join our team and get plugged into my January 6th Coach Basics Training.

This week's blogs:

How effective is P90X3?
P90X3 Total Synergistics Coaching, Advice, and Complete Review
P90X3 Agility X Coaching, Advice, and Complete Review

From the blog archive (forgot to post these last week):

Tough Mudder Tactics: Funky Monkey
Body Beast and Athleticism
Tough Mudder Tactics: Electric Eel
Resistance Training 7 Step Approach - Step 1: Needs Analysis
Tough Mudder Tactics: Log Jammin'
Resistance Training 7 Step Approach - Step 2: Exercise Selection
Tough Mudder Tactics: Hold Your Wood
Resistance Training 7 Step Approach - Step 3: Training Frequency
Tough Mudder Tactics: Everest

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

-- 
Tyler Robbins
Independent Team Beachbody Coach
tylerrobbinsfitness.com
Facebook
Twitter
Youtube
Instagram
2014 Challenge Group - Team Fitness for Life

 





P90X3 Total Synergistics Coaching, Advice, and Complete Review

Welcome to P90X3! For most schedules, this will be the very first workout you encounter in the program. This routine is quite different than "Core" or "Synergistic" routines we have seen in P90X and P90X2, but based on the same principles - work the entire body with core elements involved.

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How effective is P90X3?

I came across this article a few weeks ago, and have been excited to share it with all of you. With the hype and excitement surrounding the release of P90X3, not to mention my own vlogging of my progress through the program, I have yet to get a chance to write about this important bit of information. However, now is as good of time as any, as many of you will be starting X3 soon, or will be contemplating starting in the near future. Inevitably, I will be getting numerous questions about the "effectiveness" of P90X3.

Before we discuss the study's findings, let's have a quick discussion on how the body operates. Keep in mind that this is a very brief synopsis, and if you have any further questions, make sure to comment below or e-mail me (t.robbins.fitness@gmail.com) to discuss things in greater detail.

Everybody consumes food. Food contains macronutrients (proteins, fats, carbohydrates), and micronutrients (vitamins, minerals, nutrients). Food gives us energy, which is generally measured in calories (kilocalories, actually).

Your body needs energy (calories) to function. Thinking, breathing, walking, digesting food, building tissues, talking, having sex, etc. All of these daily processes and the energy needed to function are known as the basal metabolic rate (BMR). Although there are great variations in individuals' BMRs, most people average around 1500-2000kcal/day. This number varies greatly beyond this baseline based on how much fat-free mass you have (muscle), not to mention your activity level, types of foods you eat, how stressed you are, what type of occupation you have, genetics, etc. Basically, there are so many factors involved in calculating exactly how many calories you actually burn in any given day, that being attached to any specific number is an estimation at best. Sure, you can try and ballpark the number of calories you use in a day, but do not think that this is all that accurate.

The way your body uses energy is based on your level of fitness as well as what type of activity you are performing. Low-intensity activities such as walking (for most people) is relatively easy to accomplish, and is considered "aerobic" because the body can fulfill the energy demands through oxidative metabolism.

Body fat (adipose tissue) can only be used as an energy source when oxygen is present. So, if you respire fast/quickly enough, and your heart can pump blood to your working muscles efficiently and effectively, then the more "fit" you become, and therefore more efficient your body becomes at utilizing body fat stores (adipose tissue) as a primary energy source. What a lot of people seem to forget, is that the "fitter" you become, the more effective your body becomes at using adipose tissue (body fat) as a primary energy supplier, lowering your body fat percentage with less "effort."

Anyways, back to calories. Too many individuals become very attached to counting calories. I definitely recommend that my clients track their food intake from time to time to get a basic idea of exactly how much they are eating, and in what macronutrient ratios, but don't believe that this is something that is sustainable for most people, nor is it the most accurate.

I also try and point out the fact that the number of calories that your heart rate monitor tells you that you burn during a workout should not be something that should be stressed over either.

Despite all of that, this question will be raised time and time again, as I have already been asked a number of times since programs like P90X3 are out on the market. "How many calories are you actually burning during a P90X3 workout?"

Back to the study.

"While other low volume HIT protocols have reported non-significant (Burgomaster. 2005, 2006) or small (below 10%) increases in aerobic capacity (Burgomaster. 2008; Hazell. 2010) the current protocol induced rela- tively large increases in both VO2peak (+19%) and an- aerobic performance (+12% - 14%). These findings con- firm the results of Tabata et al.(1996) who reported ele- vated VO2peak at both 3 and 6 wks of training, and demonstrate that increases in VO2peak occur following 2 wks of training. Interestingly, while VO2peak is traditionally believed to be determined by cardiac output, a recent report demonstrated increased VO2peak without an accompanying increase in maximal cardiac output following treadmill sprint interval training (MacPherson. 2011)."

So what does this mean? Well, basically, something that I have stressed time and time again. Short bursts of intense exercise is very effective at keeping you "fit" and improving your VO2Max. VO2Max, basically, is how effective your body is at utilizing oxygen. As we discussed earlier, the more efficient and effective your body is at utilizing oxygen, the harder, faster, and more effective your exercise and everyday activities can become. Not only that, but your body then becomes a far more efficient machine at burning body fat stores as a primary energy source, lowering your body fat percentage.

The study had participants using Tabata-style exercise, which is a form of HIIT (high intensity interval training). The study subjects completed 4 workouts per week, each consisting of 4 minutes of exercise (8, 20 second intervals, 10 second break between. Total time = 4 minutes). Yes, you read that correctly. In just 16 mins of exercise every week, these individuals improved their VO2Max, but maybe more importantly for many of you, they also had an increase in mitochondrial protein.

If you remember back to your high school biology days, mitochondria are considered the "power plants" of your cells. They have a number of functions, but the function that is most important to those exercising, is the production of energy through aerobic means.

So, with intense exercise, your body becomes more efficient at burning body fat as a primary energy source, leading you to be more effective at everything else you do throughout your day, burning more body fat during every other activity that you are doing.

The name of the game is intensity, however. You need to be pushing yourself extremely hard during the intervals of work. This is one common problem that I see with many individuals, especially when it comes to shorter P90X3 workouts. If you reach the end of a 30 minute workout and feel as though you have "more in the tank," then you simply did not intensify enough.

The style of P90X3 workouts is such that it focuses on power and performance training. Power refers to contracting a muscle as quickly as possible. In the Agility X routine, for example, every single movement should be done as fast and as powerfully as possible. Power training is about going from point A to point B as quickly as possible.

Too many people miss this opportunity and believe that this routine is just a "cardio" routine, so they can just follow through the motions. Instead, every single agility sequence, every single jump, every single movement should be done with as much force and power that you can muster. If you are not exhausted by the end of the 30 minutes, then you need to jump with more force, move with more purpose in the agility sequences, etc.

If you do this, 30 minutes of exercise is more than enough time to get a tremendous workout in, improving your aerobic efficiency, keeping you "fit", and allowing your body to maintain a much healthier body composition.






Weekly Newsletter

Hey Everybody

Wow, what an opening day for P90X3 yesterday! I know for a fact that the Team Beachbody website is still reeling after the amount of traffic it saw yesterday. Things should be better today for those of you who had troubles ordering yesterday. The initial rush should be slowed down now, although there is still going to be a HUGE demand in the coming days/weeks/months!

I want to personally thank all of you who not only purchased (or are going to purchase) P90X3 through me, but any other purchases you make through me as well. That is how I make a small return for the hard work I put forth helping all of you stay motivated, accountable, and in my mind, the most important part (and one fact that a LOT of Coaches miss) - educated on everything health and fitness!

With the holiday season underway, or almost underway, we now start to look ahead to the New Year and the goals/improvements we all wish to make. I know for a fact that I am going to be chomping at the bit to get going with X3, so I will more than likely start it as soon as it arrives - hopefully no later than December 22nd. Yes, for those of you asking, I will be doing LOTS of video updates along the way.

Let's cover this week's topics:

1. If you tried to order P90X3 yesterday and were bogged down by the website, make sure you try again today. There should be a lot less traffic now that the original rush is slowing. Please remember, if you did NOT receive a confirmation order and e-mail at the end of your purchase yesterday then your order probably did not go through. If you are uncertain, let me know and I will check my records to see if your order went through. Here are your P90X3 purchasing options.

2. Make sure you check out all of the latest news about P90X3. Yesterday I added the various training schedules as well as the workout sheets - a good idea of what you're in for!

3. If you are still mulling over what P90X3 option to get, let me convince you on how great of a deal the P90X3 Challenge Pack is. You get the Base Kit, your first month of Shakeology, a free 30-day trial membership to a Club Membership as well as the option to upgrade to Coach status for free ($39.95 value). For those of you interested in not only that, but also joining my 60-Day Coach Training Academy, let me know as my next class starts on Monday January 6th 2014. It is a great way to learn the ins and outs of the business and hit the ground running.

4. If you haven't already, make sure you check out our P90X3 Challenge Group. This one will be rockin' with excitement/motivation in the coming weeks as everyone gets their copy of X3 and gets ready to do battle. We're currently sitting at 25 members strong!

5. One of the best reads about Crossfit you will find!

This week's blogs:

Neural Adaptations and more - What does this mean for you?
John's Awesome Body Beast Results

From the blog archive:

Tough Mudder Tactics: Mud Mile
Introduction to the Glycemic Index
Tough Mudder Tactics: Spider's Web
Interval Training
Tough Mudder Tactics: Trench Warfare

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

-- 

Tyler Robbins
Independent Team Beachbody Coach
tylerrobbinsfitness.com
Facebook
Twitter
Youtube
Instagram
2013 Challenge Group - Team Fitness for Life





Weekly Newsletter

Hey Everybody

Well, we are less than a week away from the release of P90X3!!! I hope you are all as excited about this as I am. Lots of information coming out about the program these past few days, and I have been doing my best to collect all of the information into one spot for you all to learn all there is to know about the program. So, without further ado, here are this week's topics of interest:

1. All the latest information about P90X3

2. If you're interested in P90X3, make sure you join my P90X3 Challenge Group. It is a great way to stay motivated and accountable as you make your way through the program with a group of us!

3. My next 60-Day Coach Training Academy starts on Monday January 6th. If you are at all interested in Coaching, I am willing to arrange a video chat discussion with you to discuss the opportunity. Keep in mind that anyone who purchases a Challenge Pack has the option to upgrade to Coach status for free ($39.95 sign-up fee is waived), so if you are interested in the P90X3 Challenge Pack when it goes on sale on the 10th, this would be a great opportunity to sign up as a Coach and hit the ground running with your business!

This week's blogs:

My next 3 weeks of training
P90X University: Shoulders and Arms

From the blog archive:

10 Great Health and Fitness Tips
Tough Mudder Tactics: Cliff Hanger
How to lose weight video
Tough Mudder Tactics: Hangin' Tough
What does it mean to be "fit?"

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

-- 
Tyler Robbins
Independent Team Beachbody Coach
tylerrobbinsfitness.com
Facebook
Twitter
Youtube
Instagram
2013 Challenge Group - Team Fitness for Life

 





My next 3 weeks of training

A real quick post detailing what I plan on doing for my final 3 weeks prior to starting P90X3. I am continuing with my mass/strength gaining theme. Lots of recovery time, but a lot of heavy lifting on working days. This may seem very different than what many of you are used to, so ask any questions if you find anything concerning.

My off/recovery days will be used to either completely rest, or do some light yoga/stretching if I am feeling stiff.

Sunday December 1st - Saturday December 21st

Sunday - Hockey
Monday - Workout 1
Tuesday - Off/Recovery
Wednesday - Workout 2
Thursday - Off/Recovery
Friday - Workout 3
Saturday - Off/Recovery

Workout 1

5x5 Back Squat
5x5 Bench Press
1x5 Deadlift
Body Beast Bulk: Chest

Workout 2

5x5 Front Squat
5x5 Barbell Row
3x8 Good Mornings
Body Beast Bulk: Back (no deadlifts)
3x5 Turkish Get Up

Workout 3

5x5 Back Squat
5x5 Overhead Press
Diamond Delts

One glaring omission to many of you is the fact that I do not have a single, dedicated leg day. Well, that's because I am squatting 3x/week. I will be using the back squat on Mondays and Fridays and the front squat on Wednesdays. This will vary where the load is placed on my body so that I will activate muscles slightly different each time.

You may also notice a lack of "core" work. Again, with squats, deadlifts, and overhead presses, my core will be gaining PLENTY of strength. Just for good measure, however, I will be adding some Turkish Get Ups on Wednesdays.

No "isolation" work here (biceps, triceps, etc.) as my triceps will get worked on chest day, biceps will get worked on back day. I will be moving plenty of weight to work both of those muscle groups.

Heavy squatting, as well as deadlifting works wonders to increase production of testosterone and growth hormone to grow my muscles. That is one advantage to having squats 3x/week. I also need more recovery time between workouts to allow for proper recovery/tissue re-building.

This then gives me a week of recovery/light workouts prior to starting P90X3 on Sunday December 29th.