P90X vs INSANITY

P90X vs Insanity

P90X vs INSANITY – Which program is best for you?

I receive this question quite often from friends, family and patients. The key to any successful workout routine is consistency. In order to be consistent with any exercise program you have to like you workout program. In this post we will compare P90X vs INSANITY, 2 of the hottest at home workout programs so you can make the best decision for you. This is about getting results so let’s take a closer look at P90X vs INSANITY!

P90X vs INSANITY – Basic difference

When people ask me the question, “What is the difference between P90X vs INSANITY?” I give them this simple answer: P90X is a strength based program with some cardio mixed in, and INSANITY is a cardio based program with some strength elements. But to stop there with the comparison would do both programs an injustice, so let’s look deep into P90X vs INSANITY.

P90X vs INSANITY – The Results

I always say the greatest motivator for continuing any workout program is the results. Without question, both of the programs have a proven record of getting good results, but seeing is believing.

P90X Results:


Now those are some impressive results! But how does that compare to the results people are achieving with INSANITY?

INSANITY Results:


Equally impressive results! Does that make your decision any easier? Let me ask a simple question: as you watched the 2 different videos, did you find yourself identifying with one vs. the other? Did one of the videos get you a little more excited than the other? If so, I think you have your answer to which program you should start. However, if you are still unsettled in your decision about P90X vs INSANITY then continue reading below.

P90X vs INSANITY – My Experience

Having done both programs I can honestly say that they are both tremendous workouts and well worth the money I spent on them. They are great additions to my home exercise library. But let’s go back to the beginning.

P90X vs INSANITY: P90X is Where I Started

As a physical therapist people always ask me about different exercise programs, and I was hearing a lot from patients about P90X (including a patient who hurt his shoulder doing pull-ups). I decided to look into it. I purchased the program and was pleasantly surprised by what I found. I still believe that P90X is the most complete exercise program of any on the market today because it incorporates all parts of fitness: strength, explosiveness, cardio, flexibility, and core control. The P90X program incorporates what Tony Horton calls “muscle confusion”. This philosophy isn’t new but P90X is organized in such a way that people continue to get results over the 90 days. In working with patients I know that unless I challenge them, I can’t expect their bodies to change and respond. P90X is an all out assault on the entire body broken down into 3 different phases, each phase building on the previous phase to produce the kind of results that make people want to continue. The kind of results that make people ask, “How have you changed your body?”

P90X vs INSANTIY: INSANITY The Workout Evolution Continues

Once I completed a few rounds of P90X, P90X + and a few triathlons, I was looking for something new, a different challenge. I remember asking a fellow Beachbody Coach about this new workout program that had just come out INSANITY. My question to him was, “how does INSANITY compare to Interval X Plus?” His response, “INSANITY is ten times as hard as Interval X Plus, get ready to sweat!” Well, that is all the encouragement I needed. I purchased the program and jumped in with both feet, to find myself swimming in a pool of my own sweat. I quickly learned that INSANITY is properly named. I worked my way through the first month and started to feel my cardio improving. Then the second month started and I realized I still had a long ways to go – I never thought an additional 15 minutes added onto a workout could make that much of a difference. I was wrong! It makes all the difference and my greatest results with INSANITY came in the second month of the program.

P90X Vs INSANITY – A Comparison Chart

P90X vs INSANITY Comparison Chart

P90X Vs INSANITY – My Final Thoughts

The truth is that P90X vs INSANITY is a question that you can’t answer wrong. Both of these programs will help you get amazing results as long as you push play and pay attention to your nutrition. Poor nutrition has sabotaged my results in previous rounds of these programs, so don’t think you can out exercise a poor nutrition plan.

Both programs offer modifications for different fitness levels, but I believe that in order to avoid injury you need to have a better baseline level of fitness to start INSANITY than is required for P90X. They both come with a Fit Test to perform at the beginning so you can determine if you are truly ready (don’t skip the Fit Test!).

If you travel consistently for your work, it may be easier to do INSANITY in your hotel room than it is to do P90X. The P90X App now makes it easier to take on the road if you are staying at hotels with good gym facilites, but since INSANITY requires no equipment, it may be the best choice for frequent flyers.

Consistency over time is what brings true change, so choose a program that excites you and stick with it! Then when you finish, pick up the other program to add to your exercise library to keep your workouts fun and exciting. Grab a friend or family member and keep pushin’ play – your body will thank you for years to come!!

P90X vs INSANITY – Now it is YOUR Turn to Decide!

P90XInsanity

Now let’s get to work!

10 Foods You Should Eat

Superfoods
We’ve all heard about superfoods—consumables with mystical powers to cure whatever it is that ails you and that will help you live forever. This list will be different. Today we’ll look at some common items that should be on your menu, even though you probably haven’t heard them touted as the next great miracle cure. In fact, some of these you probably thought were bad for you. I begin this list with a caveat; we’re all different. One person’s superfood is another’s trip to the emergency room (soy comes to mind here). There are some nutritional factors we all share, such as the need to eat a certain amount of calories that come from fats, proteins, and carbohydrates to keep our bodies functioning as they should. Beyond this, our exact dietary needs begin to diverge.

There are some obvious reasons for this. Lifestyle and activity level are pretty easy to understand. That someone who is pregnant or training for an Ironman needs more calories than a computer programmer who sits for 14 hours a day isn’t difficult to fathom. Neither is the fact that a 90-pound ballerina uses less fuel than a 350-pound lineman. That we all eat a different number of calories and a different percentage of fats, proteins, and especially carbs is obvious, or at least should be, since the bigger you are and the harder you work the more fuel your body needs to recharge itself.

What’s more subtle are body type differences. These can be difficult to understand, and many people never figure them out. Blood type, heredity, and other factors come into play and make each of us unique individuals. When it comes to eating, most of us spend a fair portion of our lives figuring out just what we should be eating to maximize our life experience (which doesn’t necessarily mean we choose the healthiest options). For this reason, there is no true “superfood.” There are, however, helpful foods that are specific to each of us. By experimenting with our diets, we will all find a course of eating that makes us feel better than anything else.

To help you begin your self-experiment, here’s a list of common foods that you’ll want to try. Most of these are very healthy for almost everyone, even though some have been vilified by society. This doesn’t mean that they’ll transform you into an epitome of health, but they’re certainly worth a try.

1. Peanut butter
I’m leading with this because I’m fairly certain peanut butter single-handedly kept me from getting chronic fatigue syndrome (CFS) during the no-fat 90s. In the early 90s, the average amount of fat in our daily diets plummeted while the incidence of CFS* (the colloquial veil for debilitating disorders marked by chronic mental and physical exhaustion) skyrocketed. This was particularly true among the otherwise healthy endurance sports sect. In the early 90s, my body fat was once recorded at 2 percent. Sure, I was ripped. Healthy? Not so much. I’m pretty sure that only my adherence to peanut butter as a healthy fat source kept my athletic obsession intact.

A bevy of modern studies now vindicates my opinion with science. Peanuts are high in both fat and calories but their fat has been associated with decreased total cholesterol and lower LDL and triglyceride levels. It’s also high on the satiation meter, meaning that a little can fill you up.

2. Cabbage
Every Asian culture, as well as European, eats more cabbage than we do and it’s time we thought about it more often than when we happen to splurge on P.F. Chang’s. Cabbage is absurdly low in calories and very high in nutrients. Among these is sulforaphane, which a Stanford University study showed as boosting cancer-fighting enzymes more than any other plant chemical.

3. Quinoa
This “grain” isn’t technically a grain at all. It just tastes like one. It’s actually a relative of spinach, beets, and Swiss chard. All of these are extremely healthy from a nutrient point of view, but quinoa is the only one that can fool you into thinking you’re eating a starch. It’s high in protein, minerals, vitamins, and fiber.

4. Spelt
This one is actually a grain but its origin is slightly mysterious. Some claim it comes from wheat while others say it’s a different species. Regardless, it has a high nutritional profile and can be eaten by many people with gluten intolerance, making it a good alternative to wheat products. Spelt can be found in many products, but as it’s still considered a “health food,” it’s off the major processing radar. Unlike wheat, if spelt is on the ingredients list, it’s probably good for you.

5. Walnuts
All nuts, really, but walnuts seem to be the king of the nut family. Used in Chinese medicine for centuries, walnuts are becoming more associated with Western health than ever before. A 2006 study published in the Journal of the American College of Cardiology found that eating walnuts after a meal high in bad fat could reduce the damaging effects of the meal.

6. Avocado
Another villain in the old no-fat movement, avocados are now thought to be one of the healthiest fat sources available. Beyond this, they have very high amounts of cancer-fighting antioxidants, and recent research seems to indicate that avocados’ phytonutrients may also help with the absorption of nutrients from other sources.

7. Mushrooms
The more we learn about phytonutrients—those that come in a small enough quantity to be missed on a food label (this is a layman’s definition only)—the more we should admire ancient cultures. These culinary delights have been feuded over for decades until, for some reason, we’d decided they were pretty much empty calories. The study of phytonutrients has taught us that warring over fungi may have held some rationale after all. Mushrooms are loaded with antioxidants and are thought to boost the immune system, help ward off some cancers, and have high amounts of potassium. Furthermore, researchers at Penn State University have found that mushrooms may be the only food to contain an antioxidant called L-ergothioneine.

8. Tea
Despite a ton of positive press over the last, oh, century, tea and coffee are still the devil’s brew in some circles. Perhaps even worse is how many coffee and tea restaurants have bastardized these natural brews into sugar- and fat-filled dessert items. Both tea and coffee, in their basic states, have no calories and many healthy benefits. Between the two, coffee is arguably more popular, most likely due to its higher caffeine content. But tea is probably healthier. Both have a high amount of antioxidants but stats on tea are almost off the charts. A recent study on calcium supplementation in elderly women, published in the American Journal of Clinical Nutrition, showed that bone mineral density at the hip was 2.8 percent greater in tea drinkers than in non-tea drinkers.

9. Cinnamon
Maybe the novel Dune was more prescient than we’ve given it credit for. After all, the plot revolves around an entire solar system at war over a cinnamon-like spice. Nowadays, we think of this as little but the flavoring in a 1,100-calorie gut bomb we find at the mall. But Frank Herbert knew a thing or two about history and cinnamon has long been the prized possession of the spice world. It has a host of benefits, but perhaps none more important than this one: USDA researchers recently found that people with type 2 diabetes who consumed one gram of cinnamon a day for six weeks significantly reduced their blood sugar, triglycerides, and LDL cholesterol. “He who controls the spice controls the universe!”

10. Natto
This is on the list because, for one, it’s one of the few foods I’ve eaten that I truly don’t like. But mainly, it’s here because we’ve really messed up the way we eat soy. Natto is fermented soybeans and very popular in Japan, which is where I had it. It’s becoming more popular here and this is most likely due to its health benefits. Nearly all the soy options we’re offered in the U.S. are non-fermented. The list of health benefits of fermented soy is a mile long. It’s associated with reducing the risk of cancer, minimizing the likelihood of blood clotting, aiding digestion, increasing blood circulation, an improved immune system, improving bone density, lessening the likelihood of heart attacks, more vibrant skin, and reducing the chance of balding. And it also has strong antibiotic properties, among other things. So you might want to ditch the soy crisps, soy ice cream, and your iced soy mochas and add some natto to your diet.

Hydration for Athletes

Water
Possibly the most under-emphasized aspect of sports nutrition, hydration can make or break an athlete’s performance. While fuel depletion during exercise can impair performance, inadequate water not only impairs exercise capacity, but can create life threatening disturbances in fluid balances and core temperature. With as little as 1% of body weight lost in fluid, athletes can experience thirst, fatigue, and weakness. (1) Thirst drives a person to drink, but it can actually lag behind the body’s need. When too much water is lost from the body and not replaced, dehydration develops. Dehydration refers to an imbalance in fluid dynamics when fluid intake does not replenish water lost. On the flip side, water intoxication occurs with excessive water intake or kidney disorders that can reduce urine output. In healthy individuals, dehydration is more common than water intoxication, but appropriate water balance is crucial to optimal performance and ultimately survival.

  • Water and Body Fluids

Water constitutes about 60 percent of an adults weight and it is the medium in which all life processes occur, including:* Carrying nutrients and waste products through the body* Maintaining the structure of large molecules* Acting as a solvent for minerals (i.e., sodium and potassium) and other small molecules* Acting as a lubricant and cushion* Maintaining blood volume* Helping the body regulate temperature.  Every cell in the body contains fluid specific for that cell called intracellular fluid, and around it is extracellular fluid. These fluids continually lose and replace their components, but the composition of each compartment remains remarkably constant. Because an imbalance can be devastating, the body continually adjusts water intake and excretion as needed. This type of balance is referred to as homeostasis. The body must excrete a minimum of about 500ml (about 2 cups) of water each day as urine to eliminate waste products that the body makes through metabolism. Above this amount, the body adjusts by excreting excesses to balance intake. In addition to water lost in the urine, the body also loses water from the lungs as vapor and the skin as sweat. The amount of fluid lost depends on the environment (heat and humidity), and physical conditions such as activity. On average, the body loses about 2.5 liter/day. Fluid maintains blood volume, which influences blood pressure. The homeostatic balance of fluids and solutes in the body is carefully regulated by the kidneys with assistance from several hormones including antidiuretic hormone (ADH) and aldosterone. The primary solutes that are involved in maintaining fluid balance are sodium, potassium, proteins, and glucose. Adequate intakes of water and electrolytes maintain hydration levels and regulate fluid shifts between the intra- and extra-cellular compartments. To maintain water balance, intake from liquids, foods, and metabolism must equal losses from the kidneys, skin, lungs, and GI tract.

  • The Needs of the Athlete

One of the primary functions of water for all individuals, especially athletes, is thermoregulation. A person can tolerate a drop in body temperature of 10 degrees (c), but an increase of only 5 degrees (c). Heat generated by active muscles can raise core temperature to levels that would incapacitate a person if caused by heat stress alone. (2)The body uses three mechanisms to dissipate heat:* circulation* evaporation* hormonal adjustment. The circulatory system works to deliver warm blood to the body’s shell. This produces the typical flushed face. Sweating begins within several seconds of the start of vigorous exercise and this evaporative cooling controls heat dissipation during exercise. Lastly, because sweat contains water and electrolytes, the body makes hormonal adjustments to help prevent the loss of salts and fluid. When the fluid lost in thermoregulation results in dehydration and a drop in blood volume, the end result produces circulatory failure and core temperature levels can increase to lethal levels.

  • Water Replacement

Total water intake at the reference level of 3.7 liters for adult men and 2.7 liters for adult women per day covers the expected needs of healthy, sedentary people in temperate climates. The obvious dietary sources of water are water itself and other beverages, but most foods contain some water as well. Most fruits and vegetables are almost 90% water, and many other foods like meats and cheese are approximately 50% water. The body also makes water during metabolism, when energy-yielding nutrients break down and their carbons, hydrogens, and oxygens combine to make carbon dioxide (CO2) and water (H2O).According to the Dietary Reference Intakes: The Essential Guide to Nutrient Requirements, published by the Institute of Medicine (3), most people get adequate fluids by drinking when they’re thirsty. However, the report does add that prolonged physical activity and heat exposure will increase water losses and therefore may raise daily fluid needs. Very active individuals, who are continually exposed to hot weather, often have daily total water needs of six liters or more. Both heat acclimatization as well as nutrition intervention is indicated for this population. According to the American College of Sports Medicine, general guidelines for fluid replacement are as follows: (5) Consume a nutritionally-balanced diet and drink adequate fluids during the 24-hr period before an event. Drink about 500 ml (about 17 ounces) of fluid about 2 hours before exercise to promote adequate hydration and allow time for excretion of excess ingested water.* During exercise, athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating or consume the maximal amount that can be tolerated.* It is recommended that ingested fluids be cooler than ambient temperature [between 15 degrees and 22 degrees C (59 degrees and 72 degrees F])] to enhance palatability and promote fluid replacement.* Addition of proper amounts of carbohydrates and/or electrolytes to a fluid replacement solution is recommended for exercise events of duration greater than 1 h since it does not significantly impair water delivery to the body and may enhance performance. Water loss by sweating peaks at about 3L per hour during intense exercise in heat. However, just about any degree of dehydration can impair performance. Adequate fluid replacement sustains the body’s potential for evaporative cooling. Rehydration protocols are often based on water lost as measured either by urine color, urine specific gravity, or changes in body weight.(4) If collecting urine is not feasible, sweat loss as reflected by weight loss can be used. An athlete’s pre and post workout (or event) weights are taken and whole body sweat rate can be calculated by dividing the sweat loss by the time period of collection. The following equation can be used to determine volume of fluid lost: (5) Sweat loss = (body weight before – body weight after) + amount of fluid intake – toilet loss. Alternatively, taking a simple measure of body weight each morning after emptying the bladder can show a pattern of hydration over time, provided gains or losses of fat and muscle tissue are not also taking place. Fluid balance, electrolyte homeostasis, cardiovascular function, and thermoregulatory control are intimately linked to fluid consumption and each has a major impact on health and performance. Fluid replacement helps maintain hydration and, therefore, promotes the health, safety, and optimal physical performance of individuals participating in regular physical activity. Athletes and their coaches should be aware of fluid replacement needs, and develop strategies and protocols to insure athletes drink enough to keep pace with sweat loss.

 

August 2012 Challenge Group Prize Winners

Tabatha
DVD P90X One on One Cardio Intervals

Michelle
DVD TurboFire Keep on Burning

Michelle, TurboFire Keep on Burnin

Stephanie
DVD P90X One on One Butt and Belly


Miranda
Black P90X T-Shirt

Miranda, Black P90X T-Shirt

Erica – 2 week Belly Fat Challenge
DVD TurboFire Keep on Burning

Erica, TurboFire Keep on Burnin'

April 2012 Beachbody Challenge Winner, Barry

Barry won a cool $1,000 for his Power90, P90X Transformation Story
Barry Crawford, Before and After
Tell us about your life before you started the program. How did you feel about yourself and your body?
It’s embarrassing really,…I can blame my weight on my back/neck injury ? Which limited me and thus I ballooned in weight ? Yeah an excuse, I liked to eat, and I liked to sit around and not do much prior to starting the program. let’s be honest with each other the weight I carried wasn’t gained in a year or two,.. I was always “a little over weight”. it isn’t a good feeling when someone walks up to you and rubs your belly and you ask what they were doing, they joke “Rubbing the Buddha belly buddy, your fat !” The constant jokes about weight,..they can hurt,people think they are funny,some think they are encouraging you to lose weight,..no it hurts ! I felt like an embarrassment to myself and my family,..not a good feeling being called the “fat one” in the family.

What inspired you to change your life and begin your transformation journey?
The desire to play with my granddaughter , who loves to run, jump and play. She inspired me to say I can do this ! I was a walking heart attack, I want to live to see her graduate from high school, maybe even get married.My tai chi coach taught me about healthy food choices,told me I should do a basic dumbbell exercise program every night prior to being able to eat dinner. I went from 224 to 210, I said wo what results could I see if i had a regular routine/program..ENTER the Power 90 and a transformational life style.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
The greatest challenge I faced was my spine ! I had been injured in an accident, and my neck and back were in constant pain and agony ! I would sleep maybe a max of 2 hours a night due to pain ! Eventually I was able to get more sleep here and there, but the pain was constant.Part of the cause tho was the large amount of weight that I was carrying on my person.I had a choice to make to be a victim or a victor,..I choose to be a victor ! The program reduced the weight, which has reduced the pain ! The program strengthened my core even doing more reduction in pain !The program was literally a life saver ! Through modifications I strengthened my core so much ..back pain ? Ha ! the pain is virtually eliminated ! i didn’t need to modify by the end of the challenge,I’m actually LIVING again !

Why did you choose this particular program?
While doing research on the P90X, so many regretted not starting with the Power 90,the P90X would have been too extreme for me at that point in time. All the reviews for Power 90 were positive for those that worked the program.clearly it worked for them,it could/did work for me too ! The thought and research that Team Beach Body placed into this program is AMAZING ! How it builds you right up to the P90X and beyond if you chose to go that route. I have had friends and family start the program now seeing the results I had,I’d suggest this as a way to start a new life style anyday of the week and twice on Sundays !

What in particular did you like about the program you chose?
The progressive way that Tony builds you up in the Power 90. First he increases your self confidence. Once that is built up and you say wow I can do this ! You start to realize he is also building up your physical capabilities to achieve even more ! And before the program ends where I would have never considered myself capable of doing P90X, I cant wait to start it now ! The Power 90 program has my self confidence up, and my physical ability to do the program is there now. It challenges you in such a progressive nature that is achievable, but yet a challenge. And once achieved, it feels so good to say ‘I decided, I committed and I succeed!”

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
My body weight DROPPED !, i feel 120% better ! I feel comfortable in my own skin ! I feel healthy ! I look healthy ! I’m so much stronger then before. My cardio stamina is baffling to me ! THANK YOU Tony H ! WoW I never ever thought I would have cardio stamina ! I think that the cardio stamina that I had (nothing) and what i have now wasn’t even a thought, wasn’t a consideration at all. I thought i’d get toned, lose weight,..but the cardio never dreamt I ‘d consider going running in this lifetime EVER ! And now i have this new found cardio stamina, I’m actually going shopping for running shoes. SAY WHAT !? Yes from being lazy sitting on the couch making excuses to going for a jog…… WoW ! That impresses me the most !

How has your life changed since completing your Beachbody program?
I find that my lifestyle changed by now actually living life ! Getting up from the sofa and doing things you see people do on TV. Guess what there is a huge world out there ready to be explored ! If you get up and go for a walk, WoW , go to the park, walk by a stream,..stroll alongside a lake,..now that’s relaxing, not sitting on the sofa. I have energy to do so much more now. I’m not making excuses to go sit down, I like doing things now and look for activities to do. Ok here’s one for ya, I’m looking forward to going by the river this summer to work on my yoga, last year I’d be looking to find a way to nap.

Coach Prize!April 2012 Beachbody Challenge Winner