Cage Match: P90X vs. "Super Slow" HIT

Today's Cage Match: P90X vs. Super Slow HIT (High Intensty Training)


I am a big believer in working out to the point of muscular exhaustion for the best results- which as I understand it is a hallmark of HIT.

I know there are several types of HIT now. I used to do a form called 'Super-Slow.' It was developed by the Nautilus founder, Elliot Darden.

In Super-slow, you worked one-on-one with a trainer (at about $45 per half-hour session) in a room full of custom designed machines. In most of them you were tightly secured with straps and bars so you physically could only move or work one joint at a time. (Not recommended for people who are claustrophobic!!!)

One in particular was scary because you had a padded bar at the top of your thigh preventing your leg from moving up. Then your feet were put on a steel plate. They raised the plate with a huge screw, moving it up toward your knees until you cried uncle! It was like a medieval torture machine.

The workouts were short, but intense. One set, 10 seconds up and 10 seconds down for each rep until complete muscular failure- exhaustion. (All on machines, no free weights.) Then on to the next body part. At the end of your half hour you are reduced to a quivering mass of jello!

The most you were allowed to work out was 2 times per week.

I saw good strength gains, but never saw any change in my body composition. Still, I am a believer in Super-Slow as a very efficient form of exercise. Probably the best possible in only 60 minutes a week.

But I have two problems with it.

The trainers actively DISCOURAGED cardio exercise. And I believe both cardio and resistance are essential to get the best results- from a looks and a health perspective.

Secondly, when I think of the cost of Super-Slow versus the cost of the X, it is no contest. If I did 90 days of super slow (13 weeks) at 2 sessions a week, it would run a whopping $1,170.

That is 10 times the cost of P90X for inferior results.

I'd consider going back there for a few months from time to time to change things up. But IMO as an overall fitness program, P90X beats the panties off Super-Slow.

-Doc

Kevin Kane, MD
The Fit Doc
Diamond Team Beachbody Coach

P90X Phase 2

Well, I'm starting phase 2 today. The p90X diet plan gets easier now. I'll be eating a moderate amount of healthy, whole grain carbs. The tough part- low-carb diet is over! Yea!

Today's workout was Chest, Shoulders, and Triceps. Talk about Muscle confusion! It was great. I am better now, but I was really shaky for about an hour afterwards. It must mean I'm doing something! Change is good.

Paul Ryan on P90X

Rep. Paul Ryan is getting a lot of press recently. The Wisconsin congressman not only is a force in politics, but he's also a force in the gym. Each morning Reps. Ryan and Bart Stupak lead a bi-partisan group of congress members in a live P90X workout.

Why does he do it? "Because it just works."

Listen to Paul Ryan discuss P90X and muscle confusion below. Perhaps he'll dub P90X the "Roadmap to America's Fitness." Now that's change we can believe in!

Win your Battle with the Snooze Button

As a Beachbody coach, I get lots of email questions. Here is a good one:

JeffTheRN asks:

"I work 7a-7p and REALLY need to start getting up in the a.m. to do my P90X workouts. After 12-13 hours in the unit all day, then coming home to workout, just does not mix. Any tips for me to get my butt out of bed that early?!?!"




The biggest key is to get your tail to bed early. If you can get to be by 9/9:30 you should be able to get up around 4:30 am. The trick is getting to bed that early.


I heard a tip from Tony Horton, creator of P90X, that really helps me fight the snooze button.

Tony said that when you are not feeling like exercising, ask yourself these questions:

• Do I want to be more healthy today?
• Do I want to think more clearly today?
• Do I want to be in a better mood today?
• Do I want to have more energy today?
• Do I want to look better starting today?
• Do I want to be a good example for my family today?
• Insert your own reason/question here

Think of getting up to work out as a battle of reasons. You have on one side of the scale the warmth of your bed and benefit of the extra hour of sleep (so the earlier you get to bed, the smaller this reason becomes). On the other side of the scale are all the reasons you want to exercise. The more reasons you have, them stronger they are, and the more you can remind yourself of them, the more likely they are to tip the scale and win the battle.

-Doc

The Fat-burning Zone Myth :: Provided by MyFoodDiary.com

There is a lot of talk in P90X about being in "The Zone." A friend of mine just asked me if he is hurting his results by exercising above his "Fat Burning Zone."

The answer is no. As the link below describes beautifully, the "Fat Burning Zone" is a misunderstanding of physiology. Keeping your heart rate down so that you burn a higher percentage of fat is not necessarily an effective way to lose weight. It is better than sitting on the couch, but the equation is still calories in - calories out = weight change. By working out at low intensity, you are burning fewer calories per hour overall. You would have to double your workout time to get the same calorie burn. Not an efficient way to lose weight.

Read the article below. It is the best explanation I've seen.

The Fat-burning Zone Myth :: Provided by MyFoodDiary.com

To YOUR success,

Doc

Thanks for the question Bob. If you want to ask a question of TheFitDoc. send an email to Kevin@TheFitDoc.com.

I'll look forward to hearing from you!

Are you a Mindless Eater?

Ever scarf down food even though you already feel full? Then you get up, notice the huge brick in your stomach, and say, "I can't believe I ate the whoooole thing!"

Did you know that eating while watching TV results in chowing down 40% more food!

This is a great article and video about mindless eating. Avoid it and you could cut hundreds of calories from your diet each day and feel better at the same time!

Have a great day,

-Doc

Powdered Sugar

Have you ever walked along a beach with sand so fine it felt just like powdered sugar underneath your feet? I did that today, and might have won $300 by doing it!

I'm staying in Cayman Islands right now. There is a great gym at the hotel, but since it is freezing in Wisconsin and 80 degrees here, I decided to get my exercise outdoors today! I took a hour-long walk down world-famous Seven Mile Beach at sunset today. I wish I had my camera to share it with you. I've attached an infrared photo I took here a couple of years ago.



Anyway, the point of my story is not to brag about how beautiful it is here. It is to remind you that ANY EXERCISE COUNTS IN THE WOWY SWEEPSTAKES. You don't have to be doing your P90X or Brazilian Butt Lift. Just go to TeamBeachbody.com, and log any workout for a chance to win. Beachbody gives away prizes every single day. You could win $300, cameras, i-pods, even up to $1000.

Team Beachbody Club members are entered automatically when they log in. Don't worry, if you are not a club member, you can enter with a couple of clicks.

Remember, go to TeamBeachbody.com, then click Get Fit > WOWY SuperGym for your daily chance to win!

-Kevin
Your Team Beachbody Coach