P90X Cardio work outs question

ingeh

Iv searched the threads but cant find a clear answer. Im wanting to lose another 14-21lbs and wev just got the P90X program and Im giving it a go. Theres cardio workouts in the plan and im planning on doing just the cardio x and plyometrics work outs plus my stationary cycle workouts combined with MFP calorie goals. Iv read that the P90X can make it hard to lose pounds but you lose inches. Is this only the case if you do the original or double workout options, with the weights training? If I did just cardio would my weight loss keep going at 1-1.5lbs a week?
My thinknig is if I just do cardio I shouldnt gain any muscle weight/muscle's bloating form the workout. Thanks for any advice as I want to keep my weight loss going! Thank you x

Lyadeia

That wasn't the case at all for me. I did the Doubles Plan lifting as heavy as I could 3 days a week with the extra cardio and lost lots of inches AND pounds. It's the reason why I am not clinically obese right now. When I was finished doing P90X Doubles, I had gotten myself down to 128 pounds...started at 160.

The reason people lose more pounds without weights is because you are losing fat AND muscle. Lifting weight prevents muscle loss, so you lose more inches than pounds since the muscle is still there.

You don't want to lose muscle, do you?

Skinny fat is horrid. I did a couple of years worth of cardio to get there, and I am paying for it now. I have only recently started adding heavy lifting back into my weekly routine.

tangal88

why are you avoiding the weight lifting workouts? You will likely lose more weight AND more inches overall doing both.

You can (and many people certainly do) lose both weight AND inches with P90x. I lose inches and pounds everytime I do it, I do Classic or Doubles. Usually 1-2 lbs a week on average. Some times I go a month with no loss though - but I lose inches then. It all averages out.

Cardio only is not the best way to lose weight and inches. It is one option. But you will often see better results, faster , with a combo approach.

See this example of cardio only vs weights an cardio and how it changed Stacys body. Adding heavy weight lifting, instead of cardio only gave her a much better body. And she weighs more.

http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Skinny fat examples:

http://www.crossfitsouthbay.com/2011/05/skinny-fat/

Pounds should not matter overall, because if you gain muscle you look thinner, Scale weight matters little. Its a number, and is not accurately reflecting your actual shape, size, body fat and muscle content. Its only a number.

The weight I am now, is 10 pounds higher, then I was in the past - but one (almost 2) clothing size smaller - then I was in the past.

So I weigh more on the scale, but wear smaller clothing, look much tighter and leaner, and clothing fits way better - because I have more muscle - less fat. I have tight legs, butt, abs, etc. Before, even though I weighed less - I was not as attractive naked.

Weight lifting, with heavier weights, will do that for you. It gives you the tightness that most women are looking for. And helps you burn calories all day long. Which will help you loss better inh the long term.

Cardio only burns calories while you do the actual workout.

ChrisIn757

That wasn't the case at all for me. I did the Doubles Plan lifting as heavy as I could 3 days a week with the extra cardio and lost lots of inches AND pounds. It's the reason why I am not clinically obese right now. When I was finished doing P90X Doubles, I had gotten myself down to 128 pounds...started at 160.

The reason people lose more pounds without weights is because you are losing fat AND muscle. Lifting weight prevents muscle loss, so you lose more inches than pounds since the muscle is still there.

You don't want to lose muscle, do you?

Skinny fat is horrid. I did a couple of years worth of cardio to get there, and I am paying for it now. I have only recently started adding heavy lifting back into my weekly routine.

Sounds spot on to me. Go with this. I've lost 13 lbs, 4% body fat, and 11" in the first 30 days of P90X Classic. If you are going to do another SERIOUS workout besides P90X i would suggest you do nothing less than the "Lean" version. Besides, the more healthy your muscles are the easier it will be for you to burn fat.

ingeh

im avoiding weights as whenever iv lifted any weights my muscles cant take the strain. Even the lighted ones possible end up making my arms aches for days and at the moment I cant be not using my arms. Iv got wrist and ankle weights to see if its easier then dumbells for me, so Il see how it goes. Iv just finished the first week of 30 day shred and every evening I cant move my arms because the muscle is so sore.
Im hoping to work up to being able to lift a dumbell but iv got a feeling its going to take a while so at the moment im focusing on cardio.

bcmallwalker

My name is Tim, I am responding for my wife Debbie as I have been using the P90X for 5 months. I have been using the P90X Classic work out and absolutely am in love with it. There is a huge amount of variety, and in the words of Tony Horton related to the Ab Ripper X, "I hate it but I love it". Now to answer your question. Even using the weighted work out I lost 17 pounds after 4 months until I got to my lowest weight and lost all diet control.

I think you should easily be able to continue to lose 1-1.5 pounds per week if you do the Cardio X & Plyometrics, I have only done the Cardio X a few times when I injured myself in the first 90 days, I took 3 weeks off and just did the cardio options. I would recommend doing the Kenpo work out also though. My heart rage range is 125 - 149 beats per minute and the Kenpo is great for keeping me in that range. I would also recommend buying a heart rate monitor if you don't already have one. I did the first round without one and I am enjoying paying attention to my heart rate throughout the workout, makes it fun. I love Plyometrics but it took me quite a while to be able to get through the whole workout without stopping, but it also shoots my heart rate above my range on a regular basis. Even though it is tough it is one of my favorite workouts. Kenpo is great because as Tony says your done before you know it and is tons of fun

I think I have rambled long enough. I hope this helps!
Tim

ingeh

how long should it take for mucles to get used to weight lifting? Im probably being a wimp at the sore muscles though! My partner hasnt helped by saying when ever I lift I will have the cramps every time. Is that true or will I eventually get used to it?

tangal88

If you are sore for many days - You need to up your protein levels. And drink lots of water to help provide a good fluid balance to help flush excess lactic acid from muscles.

Make sure you are getting enough protein immediately after working out. That can help a lot on soreness.

I (and my husband) personally have had good results with a BCAA (branch chain amino acids) drink, during or immediately after workouts. Not everyone feels that's important, and it is a personal choice. But one option to consider.
We work out on an empty stomach, so the BCAAs and protein can be especially helpful in those cases - and we have much less soreness.

My husband especially gets very very sore if he skips protein and BCAA supplementation.

Some soreness is expected at first with any new workout plan, or when changing weights. But it should not be a reason to neglect that aspect of training. Women especially really need weight bearing exercises to help prevent osteoperouse related issues as we age.

Just take it slow, and work up weight ranges as your body allows. Usually you do adjust, and the timeframe for soreness is much shorter in duration; and though you still may have some soreness, especially if you make a weight change, or routine change, its often much less if you are working out regularly. A bit of ibuprofen or aspirin can be used as needed, if you seem to be especially painful, now and then.