As promised, I want to write about my progress through the P90X Program. On Sunday, I completed Phase 1 of the program! I still feel the same way as I did after completing week 1: I LOVE it! I love lifting, and I can tell I am a lot stronger after the first phase. Here is a brief snapshot of my progress (I picked a few exercises from the various muscle groups):
I prefer to lift heavy (i.e. 8-10 reps), for maximum muscle growth. This is the key for women to build nice LEAN muscle, while burning fat. NO, as a woman you will NOT get bulky, this is a huge misconception. The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women’s testosterone levels are a fraction of men’s testosterone levels. Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men’s testosterone levels are SIGNIFICANTLY higher than women’s. So, if you lift heavy, you will not gain muscle like a man. Instead, you will become toned and shapely (yes!). To learn more about the best way for a women to gain lean muscle, refer to this great article by Simply Shredded: The Ultimate Female Training Guide.
Ok, so back to P90X Phase 1 :]. Overall, I am enjoying the variety. On my rest days, I chose to do the stretch video, which I believe has really helped me with my recovery; so as long as I have the time, I plan to continue to complete the X Stretch video on my rest days.
Now onto nutrition. The P90X worksheet allows you to circle Y/N for the days you followed the “nutrition plan”. For the most part I have been on point. I had a medical procedure during week 3, which messed me up a bit, but overall I followed the “vegan-ish” nutrition plan I created for myself 21 out of 28 days (Phase 1 is actually 28 days long). This puts me at 75%. My goal for phase 2 is is at least 90% :].
Last but not least, some stats :]:
Body Fat % Lost: -1.1%
Waist (inches lost): -1 inch
Hip (inches lost): -1 inch
Chest (inches lost): -1 inch
Slow progress – but still progress :]. I am putting in the work, so am excited to see where my stats will be at the end of the program!
In good health,