Although one of the most underused routines in the P90X3 schedule, Incinerator will more than likely become one of everyone's favourites. This routine uses weighted resistance exercises, alternating with body weight "burnouts."Read More
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Welcome to Phase 2 of the P90X3 Classic Schedule. "Eccentric" means muscle lengthening, so for example, lowering yourself into a squat 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!Read More
Welcome to Triometrics. The "tri" prefix is for 3 levels of intensity. This workout smokes your lower half by using 60 second intervals, varying amongst three levels of intensity in 20 second intervals.Read More
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!Read More
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.Read More
This routine follows Tony's standard "UCML" pattern (Upper, Cardio, Middle, Lower). It was designed to be done by the military personnel that Tony visits at various stations across the globe. What's great about this routine, is that you get a tremendous sweat, muscle burn, and workout with no equipment besides your body and mother earth!Read More
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!Read More
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?Read More
Welcome to X3 Yoga. There is no doubt that the Yoga routine in both P90X and P90X2 have had a very love/hate relationship for a lot of people. I was personally very excited to give X3 Yoga a try, especially knowing that it would only be 30 mins in length!Read More
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.
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:
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!
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.Read More
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 (firstname.lastname@example.org) 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.