P90x3 fitness guide pdf downloadEach workout plan consists of 13 weeks. These weeks are broken down into 3 blocks. The first 2 blocks feature the same weekly plan for the first 3 weeks and then a transition plan for week 4. In block 3, the first 4 weeks alternate in order to create variety so that your body continues to transform. Lastly, there is a fifth and final week to seal the deal.Each day, Monday through Saturday, there will be a unique workout waiting for you in your DVD player. You will not ever do the same workout two days in a row. That is one of my favorite things about this program - variety! How many times have you started a workout program only to get bored in the first week because you're doing the sameworkout every day? Not with the P90X3 workout schedule! With P90X3 you will go from total-body resistance to yoga to pilates to practicing agility or mobility to a mixed martial arts series. With the P90X3 workout schedule there are no excuses. Let's get one thing straight though: this is not a miracle pill, this is not the holy grail of the no-work-forhuge-gains program, and this is not for the faint of heart. This program is for the people that are sick of always saying they'll lose the weight or get back into shape and are not afraid to commit to 90 days. That's it! 90 days. 30 minutes a day for 90 days. You may have spent your entire life getting out of shape, but I urge you now to spend the next 3months getting ripped! You can do it! Also remember to eat well. You cannot out-exercise a bad diet. A variety of 16 incredible workouts, a mere 30 minutes of working out a day, and you could be ripped in 90! Welcome to P90X3, if you have this workout, and you have done it, you probably love it. And you probably have done it more than once, hencethe need for more P90X3 Worksheets! The creator of all the P90X workouts, Tony Horton took everything he learned from P90X and P90X2 —coupled it with new science that shows intense 30-minute workouts can get you in better shape faster—and slammed it all into overdrive. These short, targeted, intense workouts that take just 30 minutes—without a doubt give great results. Well like all of the P90X workouts, there is some weight lifting involved, and push ups and pull ups as well. All things that you should write down and keep track of for the next time you do that workout. So without further jabbering, here are the P90X3 worksheets, these are free pdf’s, just click on the image or thetext above, and it will take you to the P90X3 worksheets. Click to download Click Image to Download Need More Than Just the P90X3 Worksheets? It is great to have a spare copy of the P90X3 worksheets on your computer, but sometimes you want a little more, like the workout calendar, the quick start guide, or maybe the entire fitness guide. Just incase you are looking for these as well, I have included them below. Just click on the text or images below. P90X3 Calendar Click to Download P90X3 Quickstart Guide Click to download P90X3 Fitness Guide Click to Download Well that is about all the information that I can find on P90X3, I hope this is a blessing to you. I know that I cannot wait to doP90X3 again, and now I know where to go the download and print out any P90X3 worksheets that I may need. If you don’t have P90X3, click on the picture below or click on the Beach Body on Demand picture to get P90X3 on Demand!! FITNESS GUIDE WaRNING! Welcome to P90X3 ! We can’t wait for you to get started on your fitness journey. Asyou will soon find out, P90X3 is an extreme, high-intensity, and physically demanding exercise program. To ensure your safety, please use common sense along with a high level of responsibility and self-awareness so you can avoid injury. Since only you can know if you are in sufficient physical condition to perform the P90X3 workouts, please onlyproceed with this program if you accept this responsibility and feel that you can undertake this extreme, physically demanding fitness program. Please consult your physician, assess your fitness level, and read the entirety of this Fitness Guide before beginning this exercise program—especially if you have a history of knee, ankle, shoulder, or spinal(back or neck) problems or injuries. Also consult your physician before starting this nutrition plan or using any supplement or meal replacement product—particularly if you are pregnant, breast feeding, providing to a child, or if you have any other unique or special needs or restrictions. If you feel you are exercising beyond your current fitnessabilities, or you feel any discomfort, pain, dizziness, or nausea, please discontinue exercise immediately and reconsider your use of P90X3 or the particular P90X3 routine. P90X3 utilizes resistance bands, chin-up bars, and other equipment which, if not used correctly, could lead to serious injury. For your safety, please use any equipment shown in theworkouts only as demonstrated, and with a proper, stable anchor for any equipment that requires hanging or attaching. You should inspect any equipment prior to each use and refrain from using any equipment that appears damaged, worn, or defective. Always exercise extreme caution during use to make sure you do not lose your grip or control,such as making sure your hands are not wet or sweaty. P90X3 also utilizes floor markers that act as targets during some of the workouts. Remember—the safest and preferred type of marker is strong, non-skid tape. If you do not have tape or otherwise use another type of marker, please be careful not to step on your marker during use and to use aneven, non-slippery surface with proper footwear to avoid slipping on your marker, losing your footing, or other serious injury. Beachbody’s mission is to help our customers lead happy, healthy, and fulfilling lives with safety in mind. For this reason, we have developed and offer many fitness alternatives if you are prone to or have a history of injuries,or are simply not ready for an extreme, physically demanding workout—but P90X3 is not one of them. Please visit Beachbody.com for our entire catalog of exercise programs to find the perfect fit for your fitness needs and abilities. Accordingly, you assume all risks of injury in the use of this exercise program, nutrition guide, or any equipment.Beachbody, LLC, will not be liable to any person or entity for any damage or loss caused or alleged to be caused directly or indirectly by any workouts, guides, advice, or any other P90X3 content. Qu i ckStArt 1 CONFIRM YOU HAVE EVERYTHING YOU NEED TO GET STARTED: DVD player TV or computer Dumbbells or resistance bands Chin-Up BarChin-Up Max (optional) Beachbody Jump Mat (optional) Water and towel P90X App or P90X3 worksheets (optional) 2 WATCH THE “HOW TO ACCELERATE” DVD FOR A QUICK OVERVIEW of what to expect over the next 90 days. 3 TAKE YOUR “BEFORE” PHOTOS AND RECORD YOUR MEASUREMENTS to best track your progress. 4 READ“THREE EASY STEPS” IN THE P90X3 NUTRITION GUIDE to determine the right eating plan to help you reach your goals faster. 5 CREATE A FREE TEAMBEACHBODY.COM ACCOUNT. Get connected with a FREE Coach for questions, concerns, or just a bit of encouragement along the way. And don’t forget to check out the Message Boards forexpert advice and tips. 6 CHOOSE THE WORKOUT SCHEDULE THAT BEST FITS YOUR FITNESS GOALS or turn the page to get started with the P90X3 Quickstart “Classic” schedule. 7 NOW ALL YOU NEED TO DO IS PUSH PLAY! FOR BEST RESULTS, READ THE ENTIRE P90X3 FITNESS GUIDE AND P90X3 NUTRITION GUIDE. I P 90 X3 QUICKSTART SCHED ULE CLASSIC BLOCK 1 WEEKS 1 – 3 DAY 1 – TOTAL SYNERGISTICS DAY 2 – AGILITY X DAY 3 – X3 YOGA DAY 4 – THE CHALLENGE DAY 5 – CVX DAY 6 – THE WARRIOR DAY 7 – REST OR DYNAMIX WEEK 4 – TRANSITION DAY 1 – ISOMETRIX DAY 2 – DYNAMIX DAY 3 – ACCELERATOR DAY 4 – PILATES X DAY 5 – CVX DAY 6 –X3 YOGA DAY 7 – REST OR DYNAMIX BLOCK 2 WEEKS 5 – 7 DAY 1 – ECCENTRIC UPPER DAY 2 – TRIOMETRICS DAY 3 – X3 YOGA DAY 4 – ECCENTRIC LOWER DAY 5 – INCINERATOR DAY 6 – MMX DAY 7 – REST OR DYNAMIX WEEK 8 – TRANSITION DAY 1 – ISOMETRIX DAY 2 – DYNAMIX DAY 3 – ACCELERATOR DAY 4 – PILATES X DAY 5 –CVX DAY 6 – X3 YOGA DAY 7 – REST OR DYNAMIX II BLOCK 3 WEEKS 9 AND 11 DAY 1 – DECELERATOR DAY 2 – AGILITY X DAY 3 – THE CHALLENGE OR COMPLEX UPPER DAY 4 – X3 YOGA DAY 5 – TRIOMETRICS DAY 6 – TOTAL SYNERGISTICS OR COMPLEX LOWER DAY 7 – REST OR DYNAMIX WEEKS 10 AND 12 DAY 1 – DECELERATORDAY 2 – MMX DAY 3 – ECCENTRIC UPPER DAY 4 – TRIOMETRICS DAY 5 – PILATES X DAY 6 – ECCENTRIC LOWER DAY 7 – REST OR DYNAMIX WEEK 13 – VICTORY WEEK DAY 1 – ISOMETRIX DAY 2 – ACCELERATOR DAY 3 – PILATES X DAY 4 – X3 YOGA DAY 5 – DYNAMIX DAY 6 – REST OR DYNAMIX DAY 7 – FINAL FIT TEST & PHOTO SHOOTEVERYTHING YOU LOVE ABOUT P90X, IN HALF THE TIME. “IT’S SCIENCE.” All the current science is proving that shorter workouts with high intensity will get you faster, better results. P90X3 is another layer of proof. THE NUMBER ONE COMPLAINT. Fitness only works if you do it. And the number one thing we hear from people who say theylove P90X and P90X2 is that they don’t always have time in their schedules to Bring It the way they know it needs to be done. Enter X3—Extreme Fitness Accelerated. When we first asked Tony to investigate the concept, he fought back, saying “that’s not what P90X is about.” Until we started to test the concept, and we all realized that in less time,people will Bring It—harder. And from that, they not only got faster results, but they were more likely to finish all 90 days without going off track due to scheduling conflicts. A NEW BREAKTHROUGH IS BORN! We put as much research and development into the making of X3 as we did to X and X2 combined. We had to if we wanted to make sure thatyou could get 90 days of results from just half an hour a day. And Tony has done it again. Through two full test group rounds and months of personal testing, Tony has squeezed his trademark style into half an hour—and you are going to love it! I know, because I LOVE IT! But that only happens if you do the program—as directed—and see for yourself.This is where fitness is going. It just so happens we got there first. BRING IT! . . . FASTER! CARL DAIKELER Chairman and CEO Beachbody and Team Beachbody III A note from TONY Horton THAT’S RIGHT, BOYS AND GIRLS, WE’VE GOT A THIRD ONE FOR YA— AND THIS TIME, WE’RE REALLY GOING TO BRING IT. What’s new with P90X3?In P90X, we introduced you to Muscle Confusion . In return for about an hour of your time each day, we gave you extreme fitness in your home, made easy. Then came P90X2, a program inspired by the way athletes train, which uses what we call Muscle Integration to force you to move on multiple planes, connecting different muscle groups, makingyou less vulnerable and more durable. It’s truly indoor training for the outside world. And that brings us to P90X3. We understand that many of you still struggle with your fitness because you don’t have a lot of time on your hands. You want the results and you’re willing to do the work, but you need something to fit into your busy lifestyle. So we’vetaken all we’ve learned from P90X and P90X2, coupled it with the latest discoveries in fitness science, and then slammed it into overdrive. The result—what you’ll find in P90X3—is called Muscle Acceleration. Short, targeted, and intense workouts that you can burn through in half an hour. But don’t mistake “short” for “easy.” P90X3 is every bit astough as its older siblings. So if this kind of extreme fitness is new to you, pace yourself. No need to rush to greatness right out of the box. Take your time in the beginning. You’ll catch up to us quickly. What you can rush to do right out of the gate is CHANGE YOUR EATING HABITS. You’ll notice in the old phrase “Eat right and exercise” that eatingright comes first! Following our state-of-the-art-yet-oh-so-simple nutrition plan is the absolute best way to get the most out of the short time you have to exercise. Trust me, you’re gonna need good fuel to get through these routines. We’ve done our part, now the rest is up to you. So stay committed, work hard, have fun, and most importantly, do yourbest and forget the rest—all in 30 minutes. Now, where’s that “Play” button? Tony Horton Creator P90X, P90X2, and P90X3 IV TABL E O F 1 WELCOME TO P90X3 What Is P90X3? 3 Who Is It For? 3 How Long Does It Take? 3 What Do I Need? 3 What If I Haven’t Done P90X or P90X2? 5 What Can I Expect? 5 Do I Really Need to Diet? 5 2 TH E SC IENC E B EH I N D P90X3 Why 30 Minutes? 7 Where We Came From . . . P90X and P90X2 8 P90X and Muscle Confusion 8 P90X2 and Muscle Integration 9 Down and Dirty Science Behind P90X3 9 P90X3 and Muscle Acceleration 9 The Studies 10 3 PROGR A M OVERVI EW The Workouts 14 Schedules 18 Classic 18 Lean 18 Mass 18 Doubles 18 WhatIf I Miss a Workout or Two? 18 4 P90X3 PR EP How to Accelerate 21 Modify When Necessary 21 Failure IS an Option 21 The Importance of Rest and Recovery 21 Don’t Get Hurt! 22 Warm Up Thoroughly 22 Stay Hydrated 22 Cool Down 22 Eat Well 22 Sleep 22 “Before” and “After” Body Measurements 22 How to Take Your Best “Before” and “After”Photos 23 Equipment 24 Supplements 25 Take the Fit Test 26 TeamBeachbody.com 30 VI CONTE NTS 5 TH E SC H EDU LES 32 Classic 33 Lean 34 Mass 35 Doubles 36 Elite Block 6 WH EN YOU’R E DON E 37 Final Fit Test 37 Take Your “After” Picture 37 Maintenance 37 Take the Next Step – P90X and P90X2 7 WOR KOUT GU I DES 38 TotalSynergistics 42 Agility X 46 The Challenge 48 X3 Yoga 53 CVX 56 The Warrior 59 Isometrix 63 Dynamix 67 Accelerator 70 Pilates X 75 Incinerator 79 Triometrics 83 MMX 86 Eccentric Upper 90 Eccentric Lower 93 Decelerator 97 Cold Start 98 Complex Upper 100 Complex Lower 102 X3 Ab Ripper 8 APPEN DIX 104 Get a FREE Coach 105Beachbody Challenge 106 Other Beachbody Products 108 Team Beachbody Club 109 The Beachbody Fitness Team 1 C HaP T E R 1 WELCOME TO 2 P90X3 WHaT IS P90X3? P90X3 is the third iteration of Power 90 Days Extreme (yes, that’s what P90X stands for). The original P90X serves as a deep immersion into extreme fitness; P90X2 focuses onadvanced sports science for extreme performance gains; and now P90X3 adds another extreme—extreme efficiency. Every move and every routine in P90X3 is designed to produce the greatest physical changes during what is now scientifically determined to be the sweet spot of physical activity: the first 30 minutes of working out. X3 maximizes yourresults during this short window of opportunity, with no time wasted, no superfluous moves, and no loss of intensity. How is this possible? It’s called Muscle Acceleration, and there’s a whole chapter dedicated to it later on in this guide. But for now, let’s put the science aside and focus on . . . WHO IS IT FOR? P90X3 is for people willing to take on amonumental physical challenge without monumentally challenging their daily schedule (c’mon, the workouts are only 30 minutes). Thanks to lessons learned from P90X and P90X2 customers, we’ve been able to make P90X3 safe and effective for just about everyone. HOW LONG DOES IT TaKE? The workouts are 30 minutes long, including a briefwarm-up. The basic schedule calls for doing one of these workouts 6 days a week. That’s around 3 hours total per week to achieve amazing results. In other words, the “I don’t have time to work out” excuse has been permanently retired. WHaT DO I NEED? Grab a small set of dumbbells, ranging from about 5 to 50 lbs. for guys and 5 to 25 lbs. forgals. Or use a set of resistance bands if you don’t have space for weights or travel frequently. You’ll need a way to do pull-ups, either using the P90X Chin-Up Bar, a standard doorframe pull-up bar, a pull-up tower, or a door attachment for your resistance bands. You might also want a yoga mat or jump mat, depending on what kind of floor you have.Good cross training shoes are essential, as well. And most importantly, you need a desire to BRING IT! 3 What IF I HAVEN’T DONE P90X or P90X2? No problem. P90X3 offers modifications for every exercise, meaning that almost anyone can start the program and advance as slowly (or quickly) as their body allows. P90X3 is a perfect starting point inthe P90X lineup, prepping you for even better results from P90X and P90X2. On the flip side, if you’ve already done those programs, the Muscle Acceleration system of P90X3 will still require your body to constantly adapt, incorporating even more variety, and you know what that means: Muscle Confusion! What can I expect? Expect 30 minutes a day,6 days a week of what Tony Horton calls the Big Three: CONSISTENCY, INTENSITY, and VARIETY. Tony CONSISTENTLY challenges himself to be better. He does every workout with absolute INTENSITY. And by adding VARIETY to the mix, he keeps things exciting and keeps fit from every possible angle. You will be confronted with a tremendousamount of variety in this program, but the consistency and intensity are up to you. Expect to be challenged. Also expect to be sore. The first few days with P90X3 will humble most of you. It’s called extreme fitness for a reason. The best way to stay in the game is to play YOUR game, and not anyone else’s. That means NOT trying to match Tony rightout of the gate. Go easy that first week. Pick a lighter weight than your ego tells you to grab. Stop doing a move if your form is going south. And most of all, make sure you’re properly warmed up before you start (there is a special workout called Cold Start for this purpose—use it). In the coming weeks you’ll be able to ratchet up the intensity and keepup with Tony, but until then, know your limits, or as Tony would emphasize, “Do your best, and forget the rest.” Do I really need to diet? No, you don’t need to diet. But remember that no amount of exercise can undo a poor eating plan. The better you eat, the better your results are going to be. And that’ll be a snap, given the P90X3 Nutrition Guideprovides a comprehensive roadmap for making smart food choices in a simple way. Since P90X launched 10 years ago, it has given us the largest fitness and nutrition test group ever assembled. We know what you struggle with and we’ve addressed those issues, creating an eating plan that’s accessible, effective—and delicious. 5 C HaP T E R 2 TheScience Behind P90X3 WHY 30 MINUTES? In 2013, a university study found that the results of intense exercise were comparable between 30- and 60-minute durations. Participants burned a similar amount of body fat and calories and lost the same amount of overall weight. The researchers attributed this to participants finding half an hour ofexercise more “doable” in their schedules, and in their mental states. The light at the end of the tunnel appearing 30 minutes closer resulted in the exercisers pushing themselves even harder to reach their potential, and often gave them greater energy for the rest of their day. This resulted in more calories burned, and surprisingly, less caloriesbeing consumed overall. 7 Even more significantly, studies have conclusively shown that after about 30 minutes, your body’s ability to respond to exercise begins to decrease, meaning that the lion’s share of your fitness gains occur in the first half hour, regardless of how many hours you continue Emergency Response Beachbody’s VP of Fitness andNutrition explains the 30-minute window of opportunity. to work out. While elite athletes and endurance junkies still benefit from an hour or more of exercise, the law of diminishing returns dictates that for most of you 30 minutes is more than enough to get ripped. If this 30-minute window of opportunity was the target for P90X3, a plan had to bedevised to get the MOST out of those 30 minutes. To make this great leap forward, we relied on the only foundation of success that comes even close: P90X and P90X2. If you haven’t done these programs, here’s what you’ve been missing. WHERE WE CAME FROM . . . P90X AND P90X2 P 90 X and Mu s c l e Confusion The primary principle behindP90X, Muscle Confusion, uses the effect of periodizational training to keep your body stimulated over time so it doesn’t acclimate to exercise, or plateau, in exercise lingo. Muscle Confusion is achieved by training in a series of blocks that are interrupted by transition (aka recovery) periods to maximize a training The body has a strong response whenyou begin to exercise because it thinks you’re facing an emergency situation. No matter what you’re doing, whether it’s easy cardio or high-intensity intervals, you burn glycogen for fuel and produce performance-enhancing hormones in order to stay on top of your game. Once the body realizes you’re engaged in something less stressful, it starts toconserve by metabolizing fat stores for energy to ration its limited glycogen. Metabolizing fat for energy reduces your ability to train hard. While it’s important to train in this realm for athletes and others who desire 100% performance from their bodies, time-crunched individuals looking to change their body composition should focus on the first 30minutes. Through intelligent use of this window of opportunity, you can expect to get most of the benefits of longer workouts in a fraction of the time. law called Progressive Overload. In short, this means your body responds to training stimuli by adapting as it gets used to a workout, followed by mastering, where it makes rapid fitness gains, beforeplateauing once it becomes conditioned to a given workout. The mastery phase is short, meaning that for best results you should transition away from a workout, or increase its intensity, as soon as results stop improving. By scheduling training blocks that fit your adaptive response and altering your training schedule, and by combining principlesfrom different physiologic styles of training, you keep your body changing rapidly throughout the course of the entire 90-day program. X3 uses this very same strategy. 8 Contrary to some popular thinking, to most efficiently use this glycogen window, highintensity workouts should utilize many different forms of training and not just cardio intervals.Using targeted training protocols to stress different systems in the body, spaced out so that you nail the recovery time between similar workouts, you can train hard daily without the risk of overtraining. P90X3 is training that is both smart and efficient. —STEVE EDWARDS, VP of Fitness and Nutrition, Beachbody P90X2 and Muscle Integration Theprinciple of Muscle Integration is the cornerstone of P90X2. Essentially, like Muscle Confusion, it takes elements from many different styles of training that are all designed to improve your body as quickly as possible. The glossary of P90X2 includes training techniques like functionality, instability, mobility, plyometrics, isometrics, synergy,proprioception, integration, and post-activation potentiation, all defining a complex physiological soup that’s a magic potion for human performance. To simplify, it’s all about keeping the body off-balance so it’s forced to perform better. That little battle to keep stable while you’re focusing on a move is key. It ensures that every muscle is working inharmony, and the result is you get stronger faster. Another advantage of X2 is that by training off-balance you work much more intensely, so you don’t need as many workouts to get in amazing shape. X2 is just 5 days a week for 90 days—that’s only 65 workouts with 25 days of rest mixed in. This principle of training off-balance is used to great effectin X3. DOWN AND DIRTY SCIENCE BEHIND P90X3 P90X3 and Muscle Acceleration To create Progressive Overload, you must constantly change specific variables to stimulate change in the body. Or more simply stated: If you want to change, change something. These variables include time, intensity, frequency, type of exercise, and recoveryperiods. Time, in the case of P90X3, is preset at 30 minutes, so this is not a variable that can change. Frequency with the program begins at 6 days a week, and stays there for 90 days. Recovery periods are predetermined after every 3 to 4 weeks, which meant exercise type and intensity were the only variables we could work with to create theconditions for radical transformation. We put those variables into overdrive, designing routines with the kind of variety that not only continually keeps your muscles guessing, but your imagination as well; there is no room for boredom here. Additionally, these routines have been scheduled to increase in intensity over the course of the program, sothat you get stronger, faster, leaner, more balanced, and shredded in a time span once thought impossible. The window of opportunity has been thrown wide open. Let the results shine in. 9 The Studies PHYSIOLOGY CASE 1 High Intensity Interval Training The Laval study from 1994 showed us that high intensity interval training (HIIT) could be avery efficient way to train when it concluded: “. . . results reinforce the notion that for a given level of energy expenditure, vigorous exercise favors negative energy and lipid balance to a greater extent than exercise of low to moderate intensity.” “. . . results reinforce the notion that for a given level of energy expenditure, vigorous exercise favorsnegative energy and lipid balance to a greater extent than exercise of low to moderate intensity.” A departure from common perceptions of body composition training, which up until then had been centered on aerobic exercise, HIIT wasn’t for everyone. It was intense and required a fitness base solid enough to withstand highintensity rigors. Still, itbecame the template for many modern exercise programs, including aspects of P90X. PHYSIOLOGY CASES 2, 3, AN D 4 Broadening the Variables In 2002, 2006, and 2008, three similar studies (from Ohio University and McMaster University) showed how results could be bettered (or at least equaled) using modern training techniques. Using differenttraining protocols for each study, concluding evidence was similar. “High intensity interval training is a time-efficient strategy to increase skeletal muscle oxidative capacity and induce specific metabolic adaptations during exercise . . .” “High intensity interval training is a time-efficient strategy to increase skeletal muscle oxidative capacity andinduce specific metabolic adaptations during exercise,” read one, and “is a time-efficient strategy to induce rapid adaptations in skeletal muscle and exercise performance,” stated another, with the third showing that 30-minute circuit-style weight training (and not just traditional HIIT) could elevate metabolic processes up to 38 hours postworkout.From these studies it was becoming clear HIIT training wasn’t beholden to any one training modality, and that the key component was likely a window of opportunity in the first 30 minutes of a workout when your body uses 10 glycogen for energy, whether it’s for low-intensity aerobic or high-intensity exercise. This means that for many of us—especially those who are time challenged—it makes more sense to continue to push the anaerobic realm (such as high intensity intervals) than allow your metabolism to shift into a more efficient “fat burning” mode, where adipose tissue is used for energy. The findings opened the door to the possibility that many different practices, from cardio toweight training to yoga, could all be applied to what once was only the realm of cardio-style HIIT training, which takes a long time to recover from. This allowed for a variety of training styles to be able to work together, à la Muscle Confusion, to reduce the chance of overtraining and/or hitting an exercise plateau. PHYSIOLOGY CASES 5 AN D 6 TheNutrition Element In 1999, Penn State University conducted a study on a group of overweight men divided into three groups. One just dieted. One dieted and did cardio. One dieted, did cardio, and lifted weights. After 12 weeks, they all lost roughly the same amount of weight—between 9 and 10 kilograms. However, the composition of that weightloss varied. The diet group lost 69% fat and 31% muscle. The diet/cardio guys lost 78% fat and 22% muscle. The diet/ cardio/weights guys lost 97% fat and 3% muscle. In other words, a varied and well-rounded diet and exercise program is by far the best way to change your body from fat to ripped. “High-intensity intermittent exercise suppressessubsequent ad libitum energy intake in overweight inactive men. This format of exercise was found to be well tolerated in an overweight population.” In 2013, the University of Western Australia ran a study comparing 30 minutes of high-intensity training versus aerobic training with rest, and each one’s effect on overweight men. The study concluded:“High-intensity intermittent exercise suppresses subsequent ad libitum energy intake in overweight inactive men. This format of exercise was found to be well tolerated in an overweight population.” In layman’s terms, high-intensity training can actually help overweight individuals become less hungry than when they’re doing easy exercise or none atall. The Studies continued PHYSIOLOGY CASE 7 “30 Minutes of Exercise Better Than an Hour!” In 2012, two important studies were published out of the University of Copenhagen. The first got most of the press, leading many headlines to state “30 Minutes of Exercise Better Than an Hour.” While that was an exaggeration of the facts, the study didshow that exercise strategy was far more important than time. “. . . A moderate dose of exercise induced a markedly greater than expected negative energy balance, while a higher dose induced a small but quantifiable degree of compensation.” “No statistically significant changes were found in energy intake or non-exercise physical activity thatcould explain the different compensatory responses associated with 30 vs. 60 minutes of daily aerobic exercise. In conclusion, a similar body fat loss was obtained regardless of exercise dose. A moderate dose of exercise induced a markedly greater than expected negative energy balance,
P90X3 Calendar Click to Download P90X3 Quickstart Guide Click to download P90X3 Fitness Guide Click to Download Well that is about all the information that I can find on P90X3, I hope this is a blessing to you. I know that I cannot wait to do P90X3 again, and now I know where to go the download and print out any P90X3 worksheets that I may need.