Archive for Resistance Training

P90X for Weight Loss

You have probably seen the infomercials for the P90X exercise program.  It’s an intense exercise program designed to increase your overall level of fitness.  Is it good as a weight loss program?

Yes and no.

P90X is designed for overall fitness, but it is not specifically a weight loss program.  If your primary goal is weight loss, P90X is probably not for you.

However, if your goal is to lose weight and improve your fitness, P90X can help.  One version of the program is the “Lean” version, and it is more geared toward weight loss.

Weight loss in P90X is accomplished by numerous cardio workouts, including Cardio X, Kenpo X (which is a boxing and kicking workout designed to burn calories), and Plyometrics (which emphasizes jumping and moving around, also designed to burn calories).

In addition to the Cardio workouts, there is also resistance training, including Chest & Back, legs & back, and shoulders & arms.  Again, building muscle mass helps burn calories, which leads to weight loss.

Is P90X right for you?  It depends.  There is no doubt that it is an intensive, six day per week, one to one and a half hour per day workout, so if you can’t commit the time and effort, don’t bother.  But, if you are willing to kick it up a notch and work hard, P90X may be a great weight loss solution.

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Weight Loss Through Weight Training

I’m now on day #3 of my weight loss plan, and today I want to talk about exercise. We all agree that exercise is good, because it helps burn calories and it makes you feel better.

However, I have found that it’s not easy to use exercise to lose weight. As discussed in my article on the 3,500 calorie weight loss challenge, a pound of fat is the equivalent of about 3,500 calories, meaning you need to burn 3,500 calories to lose a pound of fat. That may sound easy, but it isn’t. You would need to walk for seven and a half hours to burn 3,500 calories. That’s not easy.

My point: you cannot rely on exercise alone to lose weight. It is far easier to cut 3,500 calories out of your diet than it is to walk for seven plus hours!

The other problem with exercise is that it makes you hungry! Your body burns calories, which makes you hungry, so you want to eat more. If your eating increases by the same amount of calories you just burned, you won’t lose any weight! It’s simple math.

That doesn’t mean exercise is bad. With exercise your heart gets stronger, you sleep better, and you feel better. But you don’t necessarily lose weight.

So, what’s my plan? I plan to do limited exercise. I want the maximum “bang for the buck”, so I’m not going to walk for seven hours. I am going to do resistance training, also known as weight training.

Weight training can be done in a relatively short period of time (30 minutes two or three times per week), and it’s effective because it helps you build muscle. We all know that muscle weighs more than fat, because it’s more dense, but muscle also needs more energy to grow and survive. Energy is another word for calories, and it’s a simple equation: the more muscle mass you have, the more calories you burn, even when you are not exercising!

TurbulenceTrainingResearch Turbulence Training.   I plan to use the strategy developed by Craig Ballantyne in his revolutionary Turbulence Training System, where you can lose fat while gaining muscle with just three short (but intense) workouts each week.

Mr. Ballantyne is a world-renowned Certified Strength and Conditioning Specialist (CSCS), and author articles in magazines such as Men’s Health, Men’s Fitness, Oxygen, Maximum Fitness, and Muscle and Fitness Hers.

 

The Turbulence Training System is designed to burn fat in the least amount of time. It takes some work, but I believe the results will be worth it. (For more information, click here to read more about Turbulence Training.)

My plan is to do 30 minutes of high intensity weight training two or three times per week to build muscle mass, burn calories, but not work out so much that I just increase my hunger levels. Check back to see how it works.

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