Dumbbell Weight is Key

If you’re slinging metal that’s too light or heavy, you’re probably doing yourself a disservice. One of the biggest misconceptions when it comes to weight training is that bigger (and more reps) is better. Sure, if you’ve been lifting weights for decades, you know your sweet spot and how to tier the weights to keep packing, but for the average P90X user, it’s best to stick with a time-tested range of dumbbell weights for your given weight. See the rough guide below:
One-arm dumbbell row (horizontal pulling) – you should start around 20% of your body weight (5 reps at a time) and work your way up to 50%+.
Dumbbell bench press (horizontal pulling) – initially, you should be able to do at least 40% of your body weight (5 reps per). Thereafter, you can slowly work your way up to nearly 100% of your body weight.

Again, it’s all about weight vs form. It’s possible to get a better workout at half the weight with better, tighter form so make sure you have your angles and positions down. As you move up in dumbbell weight, expect your results to linearly (and even synergistically) increase.

Quantity and Function

When you’re shopping around for dumbbells, you’ll probably notice there are a variety of different types, shapes and features to be had. From different shapes/designs to an incremental 5-lb rack of weights, there’s a lot to wade through. Here’s what we look for:
1) Shape – my personal preference is to get dumbbells with hexagonal ends and a contoured grip (they let you maximize control and overall, make them easier to use).
2) Single weights or adjustable – recently, there’s been a boom in the number of adjustable dumbbells on the market. Basically, these systems let you switch between different amounts, all while using the same handle. They usually ship with a rank that carries the weights and you simply lock in the desired amounts. Cost-wise, they run from $25-$100+. If space is a concern and you’re looking to save, some of the top brands perform pretty well and adjustable may just be a solid option for you. Otherwise, they’re bulky by design (they have to be in order to accommodate the engineering) and don’t always have a perfect center of gravity, reducing your level of control.

Single weights, however, are simple and effective. If you have a corner of a room available, it’s best to get a small rack and buy 5-10 different dumbbells (at 5 lb increments for women, 10 lbs for men).

Performance Tips

Dumbbells have been a key piece of equipment for ages because they flat-out work. Since they’re free motion, all your muscles (even auxiliary ones) need to work to keep control. However, just as with the entire P90X program, there’s an ok and a RIGHT way to do your reps. Here are a few tips to keep in mind:
1) Always complete an entire set before moving on to the next. Seems obvious, but you’d be surprised how many people cut a set short before fatigue just so they can start the next. Each set is in the program for a reason, so don’t cut any corners.
2) Let fatigue be your guide – related to 1, when your muscles are nearly maxed out, that next rep will be substantially more difficult than the last. That’s your signal that you’re close to your fatigue point. Make sure you reach that point and end the last rep with a healthy burn. Obviously, don’t overdo it, but it’s important you always tax your muscles at the conclusion of each set.

Stay on Program

Bottom line, you get what you put into the P90X program. With dumbbells, it may be tempting to stray off program and get in more reps here and there. I highly recommend you stick with the exercises exactly as laid out in the schedule. The order and length of each set maximizes muscle confusion, and that’s the key to the program. Let the system be your guide and, instead, concentrate on maximizing your form and motivation. Good luck!

Italian Meatloaf

When you’re ready for a hearty meal, nothing hits the spot like meatloaf. Specifically, Italian Meatloaf has been a go-to dish of mine since my college years and after I started P90X, I’ve found it fits in pretty well. Obviously, don’t eat this before a workout, but after at least an hour has passed, have at it . I actually prefer to whip this up on my P90X off-day, but it all depends on your schedule. Here’s how I make mine:

Protein:
* 1.75 lbs of turkey breast, ground
* 2.5 tbs. chicken broth (make sure it’s fat free and doesn’t have a lot of salt)

Ingredients:
* 1/4 cup diced onions (green onions work well too)
* 2 tbs. minced garlic
* 1/3 cup breadcrumbs (sourdough’s my preference)
* 1/3 cup marinara sauce (again, low in fat and salt)
* 2 tbs. chopped basil (keep a couple unchopped)
* 2.5 tbs. chopped parsley

Preparation:
To get started, preheat your oven to at least 325 degrees. Toss the onions into the chicken broth until they start to color then mix in the garlic for a few more minutes. Once done, put them to the side and let them sit at room temperature. In a separate mixing bowl, toss in the onion with the turkey, marinara, parsley, chopped basil and breadcrumbs. Next, mix everything and shape them into the form of a loaf (or whatever comes to mind!). Place it on a regular pan and bake it for a good 40 minutes. Test the middle to make sure it’s cooked; if so, let it cool at room temperature for at least 15 minutes, dress it with a basil and voila…quick, delicious and leftovers for days, enjoy!

White Bean & Tuna Salad

If you’re like me and don’t get enough fish in your diet, tuna is a quick and easy way to get back on track. White bean and tuna salad has been a favorite of mine for years. It’s good (even if you’re on the fence with other types of fish), filling and incredibly difficult to mess up . I usually have it for lunch at least once a week. Here’s what’s included:

Protein:
* 6 oz canned tuna, in water (oil adds unnecessary fat and, in my experience, doesn’t mix well with the olive oil dressing used below)

Ingredients:
* 1 cup white beans, well cooked
* 1/3 cup green pepper
* 1/3 cup yellow pepper
* 2 tbs. green onion (finely cut)
* 1 tbs. parsley
* pinch of pepper
* 1.5 tbs. lemon juice (fresh)
* 1 tbs. olive oil

Preparation:
Cut the parsley and onion to your preference and toss all the ingredients into a bowl. Give it a good mix, then slowly add the olive oil. Thoroughly toss the salad and you’re good to go!

P90X Protein Bars (4 different flavors)

Available in four different flavors (Chocolate Fudge, Chocolate Peanut Butter, Cafe Mocha and Wildberry Yogurt Flavor), their single biggest upside is protein density. With 20 grams of readily available (and high quality) protein per pack, they work out well as a pre or post- exercise supplement. Personally, I mostly use them right before P90X, since I hate to feel even the smallest bit hungry during a workout.

P90X Protein Bar Taste

P90X just came out with their new and improved bars and trust me, they’re indeed a marked improvement over their first attempt. Initially, the bars were bland and compared to other brands, just above palatable. The new set has made major strides in taste, texture and (don’t laugh, it’s part of your taste mechanism) smell. They’re still no CLIF Bars (my personal favorite), but they’re solidly in the middle of the pack. Expect better versions and new flavors as time goes on.

Final Recommendation

If you’re looking for high density protein and want something 100% compliant with the P90X Nutrition Plan, their bars are a solid option. Currently, they’re only available in packs of 12 (I haven’t seen them in retail stores, please comment if you have). The going price with S&H is at about $30 or $2.50/bar, so while certainly not cheap, they’ll do the job of filling you up and getting your through a workout. If you’ll be trying them for the first time, I HIGHLY recommend you get the variety pack (three bars of each of the four flavors). While you might not take to all four, one or two are likely to be your type.

Have you tried ‘em? Post your thoughts below!

P90X Program

P90X Program Advantages

Muscle Confusion – in my eyes, the philosophy behind P90X is the single most important part of the program. There have always been a ton of home workout videos out there, but what set P90X apart is its novel approach to muscle packing and rejuvenation. It flat out works.

Tony Horton – motivation is a fickle thing. Even with the best program straight in front of you, unless you put in the work, it won’t work a lick. That’s why folks pay trainers $125 an hr — most know the routine, you just need that push to haul your behind to the gym and maximize every rep. That’s the beauty of Tony and his videos — he jumps out of the TV and pushes you to your limit… and then some.

Community Support – thanks to the explosive growth of P90X, there’s no shortage of personal and community support to keep you on track. From online forums to BeachBody coaches, you’ll never feel isolated or confused, there’s always someone to help. And if you run into problems with the P90X nutrition plan, just post here or elsewhere on the net, and you’ll find plenty of support from P90Xers who faced and overcame similar issues.

P90X Program Disadvantages

Workout Length – P90X touts daily 1hr workouts, but most of the time they end up going over by 10 minutes or so. Not a huge deal, but if you’re doing them during lunch or in a tight window, you could have to call it quits early.

Required Equipment Costs – in addition to the videos, you’ll need to purchase resistance bands and a pull-up bar to perform all the steps (see the recommended types at the very right of this page). In total, they end up going for about $100 — it’s a worthwhile investment, but keep the entire cost in mind before you order.

Insanity Program

Insanity Program Advantages

Max Interval Training – Insanity’s tried and true strategy, interval training pushes your cardio to new heights. I felt more aerobically spent and challenged after Insanity than any other exercise program I’ve tried. Overall, it’s heavy on Plyometrics and you’ll feel it during every session.

Shorter Workouts – Compared to P90X’s 60-70min, Insanity is reliability 45 min/day. I used it every morning before work and always knew exactly when each workout would end. That does give you some peace of mind.

Shaun T – it’s all a matter of personal preference, but I really like the way Shaun takes you through each workout. He’s tough, yet motivational. Some people decide on their program based purely on the instructor, so check out a few videos from both Tony and Shaun on YouTube and go with your favorite.

Insanity Program Disadvantages

Less Muscle Building – compared to P90X, Insanity doesn’t put a premium on the larger, upper-body muscle groups (biceps, pecs, triceps, etc). It’s more endurance/fitness based so if your primary goal is stacking muscle, you may want to go with P90X.

More Joint Intensive – this sort of applies to both programs, but if you have a history of joint problems (particularly with your knees), Insanity might become a challenge. Of course, you can ramp down the intensity to a comfortable level, but you probably won’t get the most out of the program.

Bottom Line

Comparing Insanity vs P90X, each program has its unique upside and legion of fans. It really comes down to minor differences in goals and personal preference. Take a deeper look at each program below and let us know which you went with and why!

P90X Recovery Drink

Carbohydrates
It’s all too often a feared word for those in the midst of an exercise program, but the reality is the right type of carbs are critical to success. Specifically, you’ll want to stay away from processed simple sugars (especially post-workout) and consume natural sources of carbs that easily combine to form glycogen. One of those critical simple sugars (aka, monosaccharides) is dextrose or more commonly known as glucose. The P90X powdered drink includes a measured and effective dose of high density dextrose (4 to 1 carb/protein ratio), so it passes the test in this category.

Proteins
By now, you’ve probably heard it at least a handful of times — muscle confusion is they key to P90X, but without replenishing your protein (at just the right time), you’re limiting your results. But not all protein is created equally and when’s the right time to take it? Turns out you have a pretty fixed period of time to maximize post-workout results…specifically, up to 1 hour after your workout to fully replenish your body. Anything after then produces a capped nutrient to muscle reward. Just like with carbs you need the best building blocks when packing muscle. If your protein sources are suspect, you may not be realizing your full potential. P90X’s recovery drink contains a high protein efficiency ratio (PER) mix of pure and readily absorbed proteins. We’ve looked and you won’t find much better protein sources in other high profile powders and shakes.

Vitamins and Nutrients
Any workout worth its salt is going to leave you a bit hydrated and, well, lacking salt (along with other critical vitamins, minerals and nutrients). You’ll want to make sure your post-exercise drink or supplement contains a healthy source of the most critical. The P90X formula includes the following: Sodium, Potassium,
Vitamin A, Vitamin C, Vitamin E, Thiamine, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Calcium, Phosphorus, Magnesium and more.

In all, not all recovery drinks are created equal. Given its relative lack of pedigree in the supplement arena, we’re pretty impressed with the ingredient-rich and balanced nature of the P90X recovery formula. Taste-wise, it’s about an 8 out of 10 in my book. Goes down easy with no real after taste. If you’re looking for a way to boost your results and cut down on time, give it a shot.

Grilled Chicken Burrito

This one’s a tried and true workout meal. A grilled chicken burrito is incredibly easy to make and (done right) very filling. I usually eat at least one every week (mainly for lunch).

Protein:
* 8 oz skinless, boneless chicken breast

Ingredients:
* 1 wheat tortilla
* 1/3 cup romaine lettuce, chopped
* 1/3 cup tomatoes, diced
* 2 tsp. cilantro, finely chopped
* 1 tbs. red onions
* 1/4 avocado, mashed
* 1/8 cup black beans (optional)
* 1 tbs. sour cream (low-fat)

Preparation:
Grill the chicken breast in a dish at 375 degrees for about 15 minutes — slice it up into thin chunks. Toss the tortilla onto a saucepan and cook until slightly browned (alternatively, microwave it for about 15 seconds). Lastly, mix the chicken with the lettuce, tomatoes, cilantro, red onions, avocado and sour cream and roll everything into the burrito (make sure you fold the end!) Enjoy!

Island Pork Tenderloin

Protein:
* 15 oz pork tenderloin

Ingredients:
* 1/2 tsp cinnamon
* 1/4 brown sugar (or similar)
* 1/2 tsp. salt
* 1/4 tsp. pepper
* 1/2 tsp. chile powder
* 1/3 tsp. fine cumin
* 1/2 tbs. garlic (finely chopped, fresher the better)
* 1/3 tbs. Tabasco sauce

Preparation:
Preheat your oven to about 375, then combine the salt, pepper, cinnamon and chile — coat the pork with the mix. Bring oil in a frying pan to med/hi temperature and cook the pork for approximately 4 minutes. Toss in the garlic, brown sugar and tabasco. Finally, place the pork in a pan and cook it in the oven for about 25 min. Bon appetit!

Shrimp Pasta Pomodoro

For seafood lovers (like me ), this one could become one of your staple Energy Booster entrees. Takes less than 35 minutes to prep and cook – ingredients below serve 1.

Ingredients:
* 1 tbsp chicken broth (fat-free & low sodium)
* 2 ounces of whole wheat pasta, dry
* 6 ounces of medium-sized raw shrimp, deveined
* 1/2 cup of tomato, peeled & finely diced
* 1 tbsp garlic, finely chopped
* 1 tbsp olive oil
* 1/2 tbsp basil leaves, finely chopped

Preparation:
Boil a large pot of water for the pasta. At the same time, saute the olive oil and garlic in a different pan (make sure its large) for 3-5 minutes just until the garlic is lightly browned. Add the chicken broth and tomatoes to garlic and oil and let simmer for 5-10 min or until fully tender. Cook the pasta per the directions on its package, then completely drain. Add shrimp and completely cook until ALL the shrimp are opaque (can’t see thru ‘em). Finally, toss in the basil and combine the shrimp mixture with the drained pasta. Voila!

Black & White Bean Chili

This is a classic dish that’s fits firmly in the Endurance Maximizer category. Takes less than 30 minutes from prep to table and is VERY filling. Serves about 6.

Ingredients:
* 16 ounces of canned black beans (drained and rinsed)
* 16 ounces of canned navy beans (drained and rinsed)
* 1 tsp. canola oil
* 1 cup onion, diced
* 2 cups of fat-free chicken broth (preferably low sodium)
* 6 ounces of canned tomato paste
* 4 ounces of green chilies, chopped
* 1 tsp cumin

Preparation:
Heat the canola oil in a large pot over med/high heat. Add the onions and cook for 5 minutes. Then, mix in the tomato paste, broth, chilies, cumin and beans. Bring the entire mixture to a boil, then reduce the heat to low and let it simmer for 10 to 15 minutes (stirring every few minutes). That’s it, enjoy!