Avoid Boredom For Your Muscles And Your Mind – P90X Schedule

P90X Schedule By Tony HortonRegardless of the reason that you want to workout out home, the principles remain the same. The main thing to remember is that simply doing one type of exercise is not sufficient. You need to incorporate a number of training routines in order to maximize the effects and benefits.

For example, if all you do is weight training, then you will get better muscle mass or definition, but your stamina may be low and your overall flexibly will be poor as well. The now famous P90X schedule by Tony Horton incorporates a wide variety of routines to achieve a radical result in just about anyone who sees it through. Tony calls it “Muscle Confusion”.

There are so many options for home workout programs that you are literally spoiled for choice so you should never find yourself getting bored. Your main problem area may be your stomach, but don’t neglect the rest of your body, work every area in order to make the most of each session and keep it interesting enough for you to be able to stick to it.

P90X Schedule – First Things First – Have A Plan

Before you even start, you need to plan out your schedule, this not only ensures you cover all areas of the body but gives you structure and daily goals to work towards. Tony Horton’s P90x™ scores a home run on this one. It’s a complete 90-day fitness plan that works on the principle of “muscle confusion”, which stops the “plateauing” effect usually seen in exercise programs, that would normally result in reaching a level where the muscles stop developing because they get “comfortable”.

The point of going to a gym is to exercise each individual area of the body in order to transform it and strengthen it. There’s no point getting a wonderfully toned stomach if you have bingo wings (flabby skin that hangs down between your elbow and your shoulder) and a sagging bottom. So before you pull on the workout gear; make a plan and stick to it; 30 minutes 2-3 times a week is all that is needed to make a difference. If you are new to exercise, then for the first few weeks take it easy, and build up the intensity bit by bit.

The recommended amount of exercise per week is at least 90 minutes and this can be broken into three sets of 30 minutes, so that’s only three times a week, which is not all that much when you consider the amount of time we spend behind a desk or in front of a TV.

Recent studies have also shown that quick burst of 10 or 15 minutes can be just as beneficial as a 30 minute stint, so you don’t even have to find half an hour in one go, it could be broken down into three 10 minute sessions or two 15 minute sessions.

Mix It Up – For Maximum Results

You will need to make sure that you are combining cardiovascular sessions with strengthening session; a little known fact is that most people who do not work on muscle strength will lose on average half a pound of muscle per year from the age of 20. It is also important to give muscles time to recover, so if you work on the upper body on Monday you must not train this area again until Wednesday.

To give your whole body a good workout you need to cover

  • Strength training
  • Cardio workouts
  • Flexibility sessions

You could alternate cardiovascular workout days with strength training days, so for example on a Monday you could do 30 minutes of cardio such as aerobics or jogging, and on Tuesday you could work on upper body training. Then on Wednesday back to cardio, and Thursday could focus on a total body strengthening session, then Friday again is back to cardio. If you are relatively active and fit, then switch the days and have 3 days of strength training and two of cardio, but always leave a day of rest for muscles to recover.

If this sounds like a lot of time that you just don’t have, then why not do some of it at work. If you have a lunch break, use half an hour then to go for a jog or a speed walk. That way you have done part of your days training and not lost any family or personal time.

If you do have a young family why not get them involved too, it could be a bike ride or walk after dinner or a weekly swimming session at the local pool. You could even get them into the yoga routine. This way the whole family can benefit from a healthier lifestyle and you will be more likely to stick to it.

What’s Your Motivation?

If your motivation to exercise is based around weight loss, then you will need to monitor progress and adjust the sessions accordingly, as you will find that you will hit a plateau on a number of occasions. When this occurs simply change the routine, or types of exercise being done to kick start the fat burning process once again.

Interval training is very good for weight loss; this is where you work at a moderate tempo for 4 minutes then have 1 minute of high tempo work, and then you reduce back down to a moderate level. By fluctuating between the two you make the body work harder and burn more calories in order to keep up with the sudden increase of speed or repetition.

Don’t Get Bored Or You WILL Fail!

You cannot rely on just one sort of exercise in order to achieve your goals, not only will you body become accustom to it, but you will find over time you become bored and lose motivation to continue. This is especially true for people who are not normally active, the desire to be active is there but the process of doing the same thing week in week out means you slowly end up doing less and less until you have completely stopped.

If you look at breaking the 30 minute session in to two, and you choose to train on a Monday, Wednesday and a Friday you could devise a system along these lines:

  • Monday 15 minutes of upper body strengthening and 15 minutes of cardio work such as aerobics or dance
  • Wednesday could be 15 minutes of strength training on the lower half of the body followed by more cardio work
  • On Friday the 30 minutes could be split into 15 for a quick overall body strengthening session and 15 minutes for some yoga stretching to prompt flexibly.

Of course you are not limited to only three days a week or only 30 minutes per day, it can be more if you like, as long as you do not over tax one muscle group on consecutive days.

To increase the speed at which you see results you will probably need to do more, so a complete body strengthening session could be followed by a cardio session. Yoga or Pilates could then be done on Tuesdays and Thursdays, this way you are covering all the bases and still not taking much more than 30 to maybe 60 minutes per day out of your usual schedule.

** It is important to remember however that strength training should be done before cardio, as this way round the fat burning process is much more effective.

Variety Is The Spice Of Life

If you normally jog and are finding it a little tiresome, then switch and go for a bike ride instead for a few weeks. Similarly, if you do aerobics switch this for dance, or even body intensive yoga.

The simple act of changing the routine and mixing up the exercises not only helps to keep you focused, but also ensures that you are targeting all of your body. 30 minutes of yoga may not seem like hard work but if you pick the right moves it can be just as effective as lifting weights or doing step aerobics. In addition to the muscle strength, it also helps to promote flexibility of the joints and lengthens the muscles so they appear leaner and better shaped.

So, even if all you do is 15 minutes of simple body weight strength exercise like push ups, lunges, squats and crunches, you can begin to regain the muscle strength and density in no time at all. A good home workout is not only one that helps you lose weight and get in shape but one that makes you stronger and more flexible too.

Again, as with everything in life, success comes from taking action! So, now you have a chance to seize the moment and get yourself into a home workout program that works for you… and get the most out of it!

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