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P90X talk, week 11 + dietary changes



Week 9, 11 Sequence
Day 1: Chest & Back, Ab Ripper
Day 2: Plyometrics
Day 3: Shoulder & Arms, Ab Ripper
Day 4: Yoga X
Day 5: Legs and Back, Ab Ripper
Day 6: Kenpo
Day 7: Rest or Stretch X

Week 10, 12 Sequence
Day 1: Chest, Shoulders & Triceps, Ab Ripper
Day 2: Plyometrics
Day 3: Back and Biceps, Ab Ripper
Day 4: Yoga
Day 5: Legs and Back, Ab Ripper
Day 6: Kenpo
Day 7: Rest, Stretch X

Week 13 Sequence/ FINAL COUNTDOWN [na nuh naaaa nuhhh!]:
Day 1: Yoga
Day 2: Core Synergistics
Day 3: Kenpo
Day 4: Stretch X
Day 5: Core Synergistics
Day 6: Yoga
Day 7: Rest/Stretch X

I just finished Week 11 (well, tomorrow's my stretch day, but that's not really a work out) and man, is there a HUGE difference in so many things in comparison to Phase 1. Not just my physical shape, which is totally different, but how I see myself. I hated looking at my body before. I hated that I was weak, that I couldn't do things like I used to when I was a kid/teen/in my 20s.

I can now do things I could even do in my 20s when I was arguably my fittest. I've never been able to bust out so many different kinds of push ups, let alone the sheer number of push ups I can do now. I average 20 of each type per workout (for those workouts) and there are typically 10 - 12 push up variants. That's over 200 push ups in a 50 min. period. Not to mention the curls, rows, pull ups, and chin ups. NEVER could do pull ups or chin ups. I can knock out 10 in a row now. I hope to make that number higher, but hey, I'm pretty happy with that.

I've always had strong abs and legs, but a nice layer of flubber over them, too. I love seeing the actual muscle now. I love that I do these incredibly intense workouts and feel GOOD while doing it, instead of struggling like I did in the beginning. I think the manner in which Tony Horton leads these workouts is really the key: it's positive, but it isn't a push over. (Ha, that's an understatement.) But he doesn't let you quit or give up on things. "I presently struggle with chin ups," not "I can't do them." He acknowledges that you won't be able to look like him when you start, but that by the time you finish, you'll look like the best YOU there is. I love that.

This week saw the first time that I was able to do every single move in the Yoga X workout, and not just do it, but do it well. (I flub those reverse half moons, etc. Those are just crazy hard.) I finally managed to pull off Crane! Not for the full 60 seconds, but half ain't too bad. And I wanted to be able to do this by my birthday, so yay me. :D

I had to drop out of the schedule for two weeks and change because of my hurt back, so this is taking me longer than it's supposed to, but I'm not bothered by that. I'm keeping injury free while exercising and feeling good. I cannot recommend this highly enough, but let me stress: THIS IS NOT FOR YOUR FIRST TIME BACK INTO EXERCISE. If you've not worked out in years, if you used to be athletic but have been more couch potato-esque for more than half a year, do not jump into this. This is for people who exercise and aren't getting the results they want/want to step it up a notch. They Plyometric workout alone should attest to that - it's jump training. High impact. I would never have attempted that had I not had knee surgery and got back into race walking and leg work to strengthen up my knees.

I still have two weeks to go. When this is all done, I'm adding the Plyo, Yoga, Core, and a lot of the Legs & Back workouts to my weekly routine, mixing them up to stay fit.

But it's not all about working out, you have to put good things in to get good things out.
Food and Diet

The dreaded D word. Honestly, I don't eat a lot of junk. I don't go out to eat often, and when I do, I usually get things that are good for me. I'm not a huge gravy fan, or into sauces. I don't like salads drowning in dressing, and fried foods are rare. I make my own bread out of whole grains, I grow a lot of my own vegetables, and I love me some fruit. I don't drink soda. And I don't care if it's diet soda, it's not good for you. [/my thoughts on yaoi] I'm a milk/coffee/water drinker.

Over the past few weeks I've almost completely cut out any form of alcohol, woe. Alcohol, as soon as it hits your blood stream, slows your metabolism way down. I just burned 700 calories in a plyo workout, and I'm going to stop that from firing high all day long (and burning maybe another 700) for a glass of wine? Hmm, probably not. That was a hard one. Not that I'm a booze hound, just that I like a glass of wine with dinner. Or if it's Mexican, I want a margarita/mojito.

But man, did I see a difference. Pretty much the only fats in my diet as of late are from chocolate (I'm not crazy), milk fats, nuts, olive oil. You need fat in your diet. But not the crappy kind, we all know this. But I quit with the "low fat" yogurt crap and switched to proper yogurt (Greek) and have that for breakfast with a drizzle of honey and Uncle Sam flax, and man. The Swedes weren't lying: milk fats pull out the other fats. I have a teeny patch of dimples on my tukus, I'm a woman after all, we were made to have that, but let's face it: we don't want the dimples. Dramatic difference in the "texture" of my skin since I made that dietary concession. And I see it as a win/win because Greek yogurt is DELICIOUS.

I also make a point to eat five times a day. Three meals (about 400-500 calories each) and two snacks in the 100-200 calorie range. I'm burning a lot of calories and wanting to whittle down. Once I feel like I'm just where I want to be (it's all about toning, not the scale) then I'll cut that down to 1500 calories a day, unless I have a big workout. Remember: the weight you are x 100 = how many calories to consume to stay exactly as you are, if you are mostly sedentary. If you're active, add a minimum of 200 calories to your diet for moderate exercise.

One more thing I changed about my lifestyle was sleep. I averaged 6 hours a night before, and sometimes not even that. Falling asleep was hard a lot of nights. Working out like this? No longer a problem. I get a SOLID 8 hours every night, sometimes more. Your muscles get stronger and repair themselves while you sleep, so I made a point of going to bed early just to make sure that whenever I finally fell asleep, I'd be closer to getting my goal of 8 hours. Now it's just not a problem. I'm pretty tired by the end of the day. :)

I know this is extreme, and I know this isn't for everyone. But man, this was totally for me. I have never felt better in my life. In case the worst happens tomorrow (*G*) I'll die fit and happy. Heh.

(And please know that I'm throwing that dietary stuff to the wind tomorrow night because I plan on celebrating hard core. Bring on the cheese, meat, and booze!)

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Comments

( 18 comments — Leave a comment )
chrryblssmninja
Aug. 7th, 2009 07:11 pm (UTC)
I know this is extreme, and I know this isn't for everyone. But man, this was totally for me. I have never felt better in my life.
\o/
stoney321
Aug. 7th, 2009 07:16 pm (UTC)
I wish I could make definition on the arms in that, lol. \o/
moosesal
Aug. 7th, 2009 07:53 pm (UTC)
I'm so proud of you. I'm still thinking of p90x for the future. I'm excited right now to be on a program (thank you, Brandi!!) and even just at day 5 of week 1, I already feel different. Not so much in my body yet (although I'm a little sore -- the good sore), but more in my mood/mental health. When you get out of exercising you forget how good exercise can make you feel all around. With B's strength program for me (and she's really helping me focus on assistance muscles for my knees, yay!) I'm going to go into ski season with my legs in the best shape ever! And with luck I'll be ready to really step up with p90x in the spring. I just know that I'm not ready for the jumping part right now. *g*
stoney321
Aug. 7th, 2009 09:08 pm (UTC)
Oh man, you would LOVE P90X, Sal, LOVE it. What I love about it is how one body part is sore from the day before, and the next workout helps you stretch through it and work new muscles. And yeah - the Plyo/Legs&Back workouts totally target those mogul-skiing knee muscles.

I'm proud of you for all the crazy hard work you've been doing!
soundingsea
Aug. 7th, 2009 07:57 pm (UTC)
I need to get more sleep. Now I have more incentive. Health!
stoney321
Aug. 7th, 2009 09:08 pm (UTC)
Exactly! People who sleep 8 hours tend to be more fit, less prone to injury. Who knew? *fluffs your pillows*
kseenaa
Aug. 7th, 2009 08:17 pm (UTC)
Well at least your on a semi-normal diet that no one is raising an eye-brow at. :-P Try being on a lowcarb-highfat dieat and loving it... People sure are calling you crazy then!
stoney321
Aug. 7th, 2009 09:09 pm (UTC)
That type of diet was really popular here for a while, but I'm a carb lover. :D Mostly I just practice moderation in all things. Nothing is right out of my diet, except lima beans, because I think they're nasty. ;)
brunettepet
Aug. 7th, 2009 09:06 pm (UTC)
Wow, it's great you get to be greeting a birthday feeling so physically fit. This workout is really kick ass. It's not for me, but I admire you for perservering.

I'm with you on the yogurt. Whole fat is the way to go, and it's just so much more satisfying.

Phew, I was a bit worried until your last line! I hope you have a wonderful birthday celebration in store!


stoney321
Aug. 7th, 2009 09:15 pm (UTC)
I won't lie: getting closer to 40 is a huge impetus to get fit. And I wanted to get crazy fit like I used to be in my 20s. I'll taper it off when I'm through the program - no one should workout like this all the time for years unless they're shooting for a gold medal. ;)

Mmmm, whole fat proper yogurt. And seriously, don't we all want to look like a Dutch milkmaid? They clearly know something about looking good and proper dairy!
fabrisse
Aug. 7th, 2009 10:49 pm (UTC)
I finally managed to pull off Crane! Not for the full 60 seconds, but half ain't too bad. And I wanted to be able to do this by my birthday, so yay me. :D
Wow! I'm still barely doing 10 seconds, but it's getting more consistent. Just this week, I started back to work. My job is 2.5 miles away and I'm walking it, both ways, plus my 20 minutes of yoga every morning. *G*

And YEA! another Greek yogurt convert. I love the stuff. I keep lots of different flavors of all fruit jam in the house and add a tablespoon of whatever taste I want to it. Yum.

It sounds like your workout was perfect for you. Maybe in another 20 lbs or so, I'll be ready to try it.
tvrn
Aug. 7th, 2009 11:26 pm (UTC)
As I told you in yesterday's post, you inspired me to try this. I have to say, I started this in terrible shape. I had not exercised consistently for a year. I just do as much as I can. I hit pause a lot. On QVC Tony talked about modifying the exercises. I also started with the lean program, which does not use the pylometrics workout. I know I won't get the result I would if I could keep up, but I've already seen results. I just try to be honest with myself and do as much as I can. I know some people can't judge that for themselves, and could hurt themselves if they pushed too hard too soon. And congrats on the crane! That is my goal. I've always wanted to be able to do that pose. Who knows, maybe I'll be able to do a side crane one day! I don't do shoulder stands, I have neck issues. A former yoga instructor didn't feel like they would be safe for me.

Unfortunately, I fell and hurt my knee 2 weeks ago, so I've had to take a break. I hope to start back in a few days. I'm trying to be smart, so I don't hurt myself, but I actually miss Kempo.
roonilwazlib6
Aug. 8th, 2009 01:16 am (UTC)
All I could think of when you said "Final Countdown" was Gob. /fail
knotted_rose
Aug. 8th, 2009 03:44 am (UTC)
While at Writercon, I used the gym one morning. Someone had the Kimbo (?) disc, and went through the routine with a couple of other people who just kind of showed up and said, that looks cool can we join in? So I got to listen to a lot of it (I had other things I wanted to do that day.)

As you said, it isn't for everyone. I may do it at some point, but not now. (Might be a great thing for me for the winter when I no longer want to go out and walk!) I'm strong now, but not in good condition -- no fast start and stop. (Good endurance though still -- can walk for miles and miles. And good core strength as well.)

I'm so pleased that it's worked for you. And I'm also thankful for your reviews. They've given me a lot to think about. (My main worry is the jumping you've talked about -- I'm just afraid I'd really wreck my knees.)
lynnenne
Aug. 8th, 2009 04:29 am (UTC)
Have the happiest of birthdays tomorrow, honey! *love love love* <3
denelian
Aug. 8th, 2009 10:13 am (UTC)
erm... your equation of current weight x 100 = calories?
is that right? to "maintain" i need to eat 18,000 calories a day?

what i am really asking is, why it a typo and supposed to be 10, or was it were we are supposed to be using meetric measurments? i think it *has* to be ten...

then again, even *that* doesn't apply to me right now, not until i get off of this 6-month-long bed rest. surgery on hip in 3 weeks to fix it! (KNOCK ON WOOD!!!) because, confusingly, i consume around 1,500-1,700 calories per day (pain meds = messed up tummy, so most of those calories are in the form of sprite or 7-up, but NOT DIET because the stuff they use for diet makes me *MORE* ill; sigh)

i'm babbling, sorry, i was just wondering where i messed up that simple equation?
stoney321
Aug. 8th, 2009 12:20 pm (UTC)
Good lord, don't have a panic attack, it's clearly not supposed to be 18,000 calories a day - that would kill a horse! (Well, no, it wouldn't. That was a joke.)

your weight, add a 0 to the end of it, that's how many calories to not change anything - including if you're not exercising. 180lbs - 1800 calories a day to stay the same.
denelian
Aug. 9th, 2009 02:19 am (UTC)
thanks. sorry about the babbly - i am having a lot of problems with math right now bcuz of the meds, and i seriously worried that i was doing something wrong. sigh.

hrm. i bet my problem is that most of the calories i consume are straight clear soda...

but i will keep all this in mind, for after the surgery. it will be *very* useful for then, because once i can walk again, i am *going* to lose these 20 pounds. maybe 25. i only gained it because i was forced to stop doing *everything*.

(what i am trying to imply is your posts about your workout? they inspire me :) thank you!)
( 18 comments — Leave a comment )

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