I finished the P90X! Now What?
When you finish the P90X program, or "graduate
," you're faced with a new question: "What now?"Many people move onto other programs, such as Insanity or P90X Plus. Others, like me, take on a "hybrid" program, or something that combines workouts from multiple programs (to see my hybrid, clickHERE). And still others just decide to do the P90X program over a second time, or, a "second round."
By the time you finish the P90X you will be in the best physical condition of your life. So, I suppose what you have to ask yourself is this: "Am I satisified? Am I happy where I am, or, do I want to continue to get even better?"
Personally, after my first time through the "X," I was addicted. I was so enthused by the results that I not only decided to do a second round, but I created my own hybrid program catered towards my specific goals. For many people, for a variety of reasons, their answer to the question above is "I am satisfied." That's great! Then, the obvious question becomes "well, how do I maintain what I've achieved without making a 90-day,everyday commitment?"
I finished my second round on August 31, 2010 and fully intended to begin a third round shortly thereafter. However, the "injury bug" finally bit me in the form of a nagging shoulder injury and I was forced to look at ways I could maintain what I'd achieved while also giving my body the rest it needed to recuperate.
I've discussed the "calorie balance"concept before in previous articles. The "calorie balance" concept applies just as importantly here as it does to losing weight!
Share:Here's the bottom line: if you know how many calories you take in and how many you burn over the course of a day, you can determine the level of activity you'll need to just maintain what you achieved.
For example, say I consume 3,000 calories per day during a week. That means I will have consumed 21,000 calories during the week. I know from experience, as a 37 year-old male and considering my lifestyle, I burn approximately 2,700 calories per day just by being alive (my "lifestyle" calorie burn). So considering that, I'll burn 18,900 calories in the same week just by living, leaving me with a +2,100 calorie balance. Every time that number cycles to +/- 3,500, I'll either gain or lose a pound. So at that pace, without exercising at all, I'd gain approximately one pound every 1.5 weeks.
Share:Okay, now throw in some P90X workouts, which for me, burn approximately 700 calories per session. To eliminate that +2,100 balance and bring it down to zero (to maintain a steady weight) I'd have to do three P90X workouts per week, for an additional calorie burn of -2,100. Presto! Everything is even (21,000 calories consumed during the week and 21,000 burned during the week), meaning my weight will remain relatively even as well! So, for me, to consume 3,000 calories daily, I'd have to do three P90X workouts per week to maintain my current weight and level of fitness.
One last thing: there's a big difference between the nutrition necessary to BUILD muscle and the nutrition necessary to MAINTAIN muscle. Due to my aforementioned injury, my recent weightlifting time has been reduced significantly. Therefore, I've also trended my protein intake down as well. Whereas before, while building muscle, I was targeting 275 grams of protein per day, I've dropped that number all the way down to about 205 grams of protein per day. This is still over one gram per pound of bodyweight and is sufficient to maintain what I have, but it's also not overly excessive to the point where my body will just excrete overly necessary amounts of what I'm ingesting.
So, to summarize: in terms of calories, know what you're burning and know what you're taking in each day. The closer those numbers are to being equal, the closer your weight will be to remaining equal as well.
More on the P90X.
Watch my amazing P90X Results.
I finished the P90X! Now What?
By: Joel Sydanmaa