Plus, I already know based on my history, that the first time I change my routine, I'm going to be very sore the next day. So, week one of P90X - very sore. The first week of phase 2, I will be very sore again. Why, because, I go all out at first and then sorta learn week 2 that maybe I wasn't as good as I thought and really should tone it down a bit.
Based on this experience, I want to give you some advice as I go through the workouts. Since, I did shoulders and arms (Day 3) this morning before work, I thought I would give my 2 cents.
1. Definitely push yourself, but listen very carefully to your body. Meaning, in round 1 you want to give it your all, but remember you have to repeat all the moves. So, don't push it so hard you can not come back for that second set.
2. Pick a weight that is heavy enough that you are reaching failure by 8-10 reps. I learned this during Chalean Extreme, go for 8-10 and build the muscles. If you really want to lean out, yes, aim for the 12-15 rule. But, I recommend pushing it a little, challenge yourself and go for 8-10. If you weight is 2 light and you don't hit failure, then knock out a few more until you do. But, try and push yourself to lift heavy enough to get to 8-10. Build muscles. Muscles look good, and they also burn fat. So, challenge yourself.
3. If you pick a weight and have BAD FORM! You are bending too much, or forcing your body into the move and using more momentum to lift weights, the weight is too heavy! If after one or 2 reps, you know the form is bad, STOP and get a lighter weight. Remember, in 2 above, I want you to aim for 8-10 reps, but it must be perfect form. If you don't have good form, go lighter.
4. On the same note, if you are hitting failure at 6, you have gone heavy too. You can either realize very quickly you will not hit 8, so you could stop, and get a lighter weight. OR, you could just go to where you hit failure and stop. BUT, this leads into 5.
5. WRITE IT DOWN. If you missed hitting 8 reps and could only do 6, or if you had bad form with X lb. weight. NOTE it for next time. Then when you do week 2, you know where to start or if you are getting to 15 reps easily, note that it's too light! IT HELPS! These things help push you week to week! It seems to me that I push myself every week based on what I wrote, but I don't KILL myself!
6. When you get to a move like a chair dip. MODIFY MODIFY MODIFY as required. This is one move that I know I need to pull my legs in a hair because straight legs are just a little 2 much. So, I do. But I also write that down so next time I can push it just a little more. Same with all the moves, don't be afraid to modify it as you see fit. If you have a shoulder injury, only you know what you can/can not do.
7. There is always the pause button! If you need a break, if you go slower then Tony, that's OK. Hit pause and pick-up when you are ready!
8. I personally like round 1 to be as heavy as I can. I aim for 8 to 10 max! Round 2, I tend to drop the weight a little bit and push it to the max. if I can do 15, I do it. If I'm over that, I know its too light. But, round 2, I know I'm spent, so I'm not afraid to go a little lighter. Again, my goal is 8-10, but I'm ok if I need to do a few more since I may have lowered some of the weight. Often, this also keeps my form in check (since I am more tired now too.)
9. I should have put this first, as it is really the order it came in. Today I was still incredibly sore from back and chest 2 days ago!!! Yes, lifting my arms to add deodorant was hard enough, so even thinking about shoulder work made me want to hit the pause button. But, push through the soreness! You will be amazed that after the warm up and a few moves, that soreness goes away. Ok, I think it's just that as you push through you give your current workout the most you can, you are straining, and grunting, and .... that that pain is the last thing on your mind. For me, its thinking one more rep! It's not thinking, OMG, I can't lift my arms! Remember, each day works a different muscle group. My chest and back where more along for the ride today as I was doing arms and shoulders. Yes, they are all interconnected. But, as you workout one muscle group, you are also stretching out the others. So, in the end, my back is less sore, but I know tomorrow my biceps/shoulders will be scream. Just in time for yoga!
Ok, so those are my pointers for today's workout. I'll try to add pointers to all the P90X workouts to help you get through them. Remember, if you determine P90X really is 2 challenging for you, there are a lot of other excellent options to help get you ready for P90X. For example- P90 is a great beginner program. Master series, is a little more challenging. Ten Minute trainer is short but intense! You could also do Slim in 6, another excellent beginner program. Follow that up with slim series! There are so many options to help get you up to par with the X. Want help finding a program for you, just drop me an email!
Now you should go BRING IT! Me, I need to go do ab ripper X!
Heather
Posts
No comments:
Post a Comment