Some ??? about P90X

if you are looking to lean up then you are on the right track, building muscle tone is what you want and you do burn calories after a good strength training session and the after burn is great too!!!

Hey Christina! Are you working with a Beachbody Coach? They should be able to answer all of this for you, so use them!

How many calories are you burning? Generally, you won't burn as many calories lifting weight, but you get a more sustained burn through the day. So rather than, say, 500 at once you may burn 250 but they burn longer.

As for the chinups, use the chair! Start from there and in a few weeks see if you can use the back of the chair, or one leg on the chair. Baby steps!

Christina - I am a die hard p90xer and a Beach Body Fitness coach. The reason p90x is so successful is because of the exercises and the order in which you do them. Just because your HRM doesn't say you have burned a billion calories, doesn't mean a thing. Trust me, the one thing a HRM cannot do is tell you how many calories your muscles are burning, all it does is track your heart rate, which is only a small piece of the MUCH larger puzzle.

Do not get your head wrapped around your calorie count, keep up with p90x beyond week 2-3 and you will start to see amazing results.

I personally have not had much time with the "lean" version, but It will work for you, the goal of the strength conditioning days is to build actual muscle, which in the long run will burn more fat. Muscle burns fat, not fat.

Keep up the good work, get out of your head about it. Don't worry about what the HRM says, work hard. The Change will Come!

If you want some help, let me know. I am a Certified BBFC.

People who say p90x doesn't work are not doing it right. Trust me.

I can't do the pull ups either, so I wrapped the band around the pull up bar.....

I'm reading online and from other posts that HRM don't correct calculate calories burned during strength exercises. So I wouldn't use that as a guide to compare how many calories your burn from walking the dog compared to the strength training exercises in P90X.

Where have you heard this? I use my HRM every time I do the strength training exercises with P90X and it reads my calories burned just fine. It shouldn't matter if your jogging or strength training, you should be getting your heart rate up and sweating hard no matter the exercise. If you're not, you're not working hard enough. Using a HRM anytime you workout should be fine.

Here is a link that has been provided in another post on here.

http://www.sparkpeople.com/community/ask_the_experts.asp?q=75

SparkPeople's Fitness Tracker doesn't estimate calorie burn for strength training because so many variables are involved (how hard you're working, resting in between sets, the amount of weight you lift, etc.) that any estimate would not be very accurate. A heart rate monitor (HRM) is capable of estimating calorie burn pretty accurately—but only for aerobic (cardio) exercise, not for strength training. Here's why:

A HRM won't give you an accurate idea of how many calories you burn during strength training, because the relationship between heart rate and calorie expenditure is not the same during strength training as during cardio exercise, which is what the HRM's estimate is based on. Unless your weight training is very vigorous circuit training, the heart rate monitor will be overestimating your calorie burn by a fair amount.

The problem is a technical one. Calorie burning isn't determined by heart rate, it's determined by the number of muscle cells that are activated to perform a given activity. It's the working cells that actually use the energy (calories) and consume oxygen. When working muscle cells need more energy and oxygen, your heart rate goes up to deliver these things to the cells via the blood stream.

Any muscle that performs a high intensity or maximum effort (strength training) will trigger an increase in heart rate and blood flow. But if only a single muscle group is on the receiving end to utilize that extra oxygen (doing a strength exercise that isolates your biceps, for example), only a relatively small amount of oxygen (and calories) will actually be consumed.

So while a series of strength training exercises may elevate your heart rate like aerobic exercise does, you're not actually using as much oxygen and burning as many calories as you would be if you were steadily using several large muscles all at once, as when walking, running, swimming, or doing aerobics for example.

The heart rate monitor doesn’t know whether your increase in heart rate is due to several large muscle groups working (cardio), an isolated muscle group lifting a weight (strength training), or even if adrenaline or excitement is increasing your heart rate. It just knows your heart rate, and the formulas it uses to estimate calories are based on studies of aerobic exercise, not other activities. So, it's going to overestimate your calorie expenditure when the rise in heart rate is stimulated by using isolated muscles at maximum intensity, which is what occurs during strength training.

Written by Dean Anderson, Certified Personal Trainer

"Unless your weight training is very vigorous circuit training, the heart rate monitor will be overestimating your calorie burn by a fair amount. "

P90X is vigorous circuit training if I'm correct, so wouldn't the HRM still apply? I get what the article is saying for normal strength training but I'm referring specifically to P90X.

Christina - I am a die hard p90xer and a Beach Body Fitness coach. The reason p90x is so successful is because of the exercises and the order in which you do them. Just because your HRM doesn't say you have burned a billion calories, doesn't mean a thing. Trust me, the one thing a HRM cannot do is tell you how many calories your muscles are burning, all it does is track your heart rate, which is only a small piece of the MUCH larger puzzle.

Do not get your head wrapped around your calorie count, keep up with p90x beyond week 2-3 and you will start to see amazing results.

I personally have not had much time with the "lean" version, but It will work for you, the goal of the strength conditioning days is to build actual muscle, which in the long run will burn more fat. Muscle burns fat, not fat.

Keep up the good work, get out of your head about it. Don't worry about what the HRM says, work hard. The Change will Come!

If you want some help, let me know. I am a Certified BBFC.

People who say p90x doesn't work are not doing it right. Trust me.

What exactly is a Certified BBFC?

Beach Body Fitness Coach

Howdy. I'm in wk 10 of the lean program of P90X, and while the scale hasn't dropped significantly, pants that I have not been able to wear in over a year fit (wearing them right now!). My upper body is definitely more lean and toned, my tummy flatter, (i tend to carry most of my weight in my legs, and they are getting smaller as well, hoping for more tone in my next P90X go-around). I feel like the program needs more cardio, so I swap out the Cardio X for Plyo X, and I run on my Kenpo Days and rest days usually. I do wear an HRM, and seem to burn 250-300 cals for a strengthening session. I am a believer in the program and don't have any intentions of stopping any time soon!

"Unless your weight training is very vigorous circuit training, the heart rate monitor will be overestimating your calorie burn by a fair amount. "

P90X is vigorous circuit training if I'm correct, so wouldn't the HRM still apply? I get what the article is saying for normal strength training but I'm referring specifically to P90X.

I know. I was thinking about that when I posted that article. I personally use what ever my HRM says when keeping track of calories. I have nothing else to go by.

Some else I know who is doing P90X subtracts 33% of what the HRM shows for the weight training days.... Not sure about that, but he seems to be doing great!

I have a couple questions about it! I chose to follow the Lean program because that is what I am looking for, at least for the moment! I started April 2nd, so I am in week 2 now, survived week one! Yes, of the exercises are difficult! Today I burst out in laughter during "Superman/Banana" and kept thinking to myself "I am a work in progress" and continued to flop around the floor... I get it these ones are hard!
Isn't P90X supposed to be a calorie burner? So far I have found that some of the dvd's are not burning a lot of calories... arms and shoulders barely burns anything. As does Yoga, Legs and back.Ab Ripper too (Killer) I wear a HRM and it seems a lot of effort is put forth (especially time commitment) with very little pay off. I can burn more calories taking my dog for a fast paced walk! But I know muscles are very important in the long run. I have limited time (max about an hour, maybe 1 1/2 hrs a day) that I can devote to getting exercise. I want this to be a lifestyle change not just a something to do until I lose the weight.
Do you have any suggestions on what to do? I find my weight has slowed down since starting P90X.
Also, I can not for the life of me do a chin up... so I have bands.... and don't have exposed pipes to wrap a band around! So I hooked it over the door and ended up getting smacked in the chest by a fast flying elastic band. (You can stop laughing now... I still giggle about it)

Any suggestions on how to improve my use of P90X are greatly welcomed! I am going to a beach in 100 days and want a beachbody!!!!!

Thank you,
Christina

I did P90X about a year ago and like you I noticed that my weight loss slowed and even stopped, so I quit. My husband recently started again and after 3 weeks the muscle definition was unbelievable and I thought to myself, "Maybe it does work. I have to try this again and stay committed". So I am almost done week 3 (lean program) and so far I have lost 7.8 lbs!!
As for the chin ups (we have a chin up bar that my husband uses, but scares that crap out of me), so I do extra arm and chest exercises with dumbells. I am planning on trying to do the chins ups for the next level (we'll see).
Good luck, but keep it up! It will start to pay off, I promise!

"Unless your weight training is very vigorous circuit training, the heart rate monitor will be overestimating your calorie burn by a fair amount. "

P90X is vigorous circuit training if I'm correct, so wouldn't the HRM still apply? I get what the article is saying for normal strength training but I'm referring specifically to P90X.

I know. I was thinking about that when I posted that article. I personally use what ever my HRM says when keeping track of calories. I have nothing else to go by.

Some else I know who is doing P90X subtracts 33% of what the HRM shows for the weight training days.... Not sure about that, but he seems to be doing great!

If you are referring to me, that is EXACTLY what I do and I have seen eXcellent results! I wear the HRM for ALL routines except for X-Stretch and discount the burn 33% on all strength routines as well as Core Syn and Yoga-X.

I was! LOL