Tony Horton's Intensive Program: 22 Minutes of Hardcore Military Training

How effective can a home workout be?

This question haunts many novice athletes. Of course, there are a lot of advantages in visiting fitness gyms: there is always a coach or a more experienced athlete nearby who will back up, instruct, monitor, etc., the motivational factor works much better there (“I can do no worse!”), in the gym Lots of space, all kinds of exercise equipment and sports equipment. Why then are more and more young people preferring home workouts? There are many reasons. This means saving money (the cost of a gym membership plus travel there and back), time (especially if in some cities the fitness room is located at the other end of the city), and often simply a reluctance to exercise in the company of strangers. But the most important reason is that a well-structured training program can provide results no worse than in the gym. And you can always replace sports equipment with improvised means.

Our answer: you can train effectively at home, the main thing is to build a training program correctly. And p90x can help you with this.

What can you achieve with the p90x program?

Program author Tony Horton
With minimal equipment and your maximum effort during each workout, you can achieve noticeable results in losing weight and building muscle mass. Don't believe me? Look at p90x author Tony Horton and his charges - their pumped up and toned shapes should leave no doubt.

The only thing we will disappoint you with regarding home training is the inability to turn into a hefty muscleman from an advertisement for some exercise machine or sports nutrition. To do this, you need to turn sports into a matter of life, as they say, “live in the gym,” regularly increase weights and take a set of supplements.

But it’s quite possible to give your body a sporty look, remove excess fat, tighten up and gain muscle mass by working out at home using the p90x program. You are required to eat right and not neglect your training schedule. Do you agree? Then let's get started.

About the p90x training program

P90X (Power 90 Extreme) is a 90-day, at-home, high-intensity workout routine. Essentially, p90x is a modification of CrossFit - circuit training, the goal of which is to complete all the exercises in a short (usually fixed) period of time. The program is designed for those who have similar training experience due to the heavy loads not only on the muscles, but also on the heart, joints, and respiratory system. Or start with light loads, gradually increasing them to the required level.

The developer of the p90x complex is the famous fitness trainer Tony Horton, famous for his numerous commercial training programs. The feature of all his projects is experimental combinations of elements from diverse sports areas. p90x was no exception. It uses elements of strength training, yoga, cardio, martial arts, plyometrics, gymnastics, and stretching exercises.

P90 version history[edit | edit code]

P90X was created by professional trainer Tony Horton, who developed home workout programs. In 1998, in collaboration with fitness trainer Debbie Siebers, they released a series of programs called “Great Body Guaranteed.” Horton's next program was Power90 In-Home Boot Camp, which combined strength training and cardio training.

There are currently several different versions of the P90: Power 90, Power 90 Master Series, P90X, P90X+, P90X One-on-One, P90X2, and the most recent, P90X3, released in 2013.

P90X, released in 2004, is the most popular and has the highest intensity. Also taking part in its creation were Beachbody CEO Karl Daikeler, Beachbody fitness advisor Steve Edwards, nutritionist Carrie White, creative director Ned Farr and Mason Bendevold. It took two years to develop. Horton consulted with various fitness experts and experimented with several sports disciplines before developing the 12 existing stages. The program was tested for 90 days. Farr's video diary was originally posted monthly on the Beachbody website and can now be found on YouTube.

P90X has been Beachbody's best seller for several years now.

Basic exercises of the p90x program

The p90x program uses the principle of periodization of loads: weeks of high-intensity training are followed by recovery periods with reduced loads.

The training complex is presented in 12 videos, the name of each of which corresponds to the muscle group being worked in it:

1. Chest & back.
2. Plyometrics or jumping training (Plyometrics).
3. Shoulders and Arms (Shoulders & Arms).
4. Core exercises (Core Synergistics).
5. Legs & Back.
6. Combat technique or kenpo (KENPO X).
7. Stretching exercises (X STRETCH).
8. Yoga (Yoga X).
9. Chest, Shoulders & Triceps.
10. Back & Biceps.
11. Cardio training (Cardio X).
12. Press (Ab Ripper X).

Each video is a detailed video tutorial in which Tony and his assistants demonstrate the technique and sequence of all exercises. Therefore, your first priority is to look through them all and be able to repeat what is shown on the screen.

The duration of each workout is at least 60 minutes. It is important not only to perform each exercise correctly, but also to keep a sports diary where you will record your results for the day.

Minuses

Despite the program's track record of positive qualities, there were still a couple of points that could cause difficulties in the classroom.

• Firstly, this is a rather impressive list of additional equipment. In addition to a yoga mat and ordinary pieces of furniture and room (chair, wall), you need dumbbells with different weights, a horizontal bar, an expander with different levels of resistance, and push-up racks.
• Secondly, the apparent ease of performing the exercises may be beyond the capabilities of many people. Only a certain amount of physical fitness is the ticket to the program that Tony Horton offers. This extreme method is an advanced level for amateur and professional athletes who do not have the free time or desire to visit the gym. But rapid restoration of form or its improvement is required.

1 month

Fitness test

Before you start training, take this fitness test and make sure you are ready for the proposed load.

1. Measure pulse
2. Do warm-up exercises
3. Do as many pull-ups as possible and record the number (minimum 3 for men, 1 for women)
4. Jump up and mark the height reached
5. Perform push-ups (minimum 15 for men and 13 for women)
6. Reach your outstretched toes while sitting on the floor
7. Sit on an invisible chair against the wall, count the number of minutes
8. Do a biceps exercise with dumbbells
9. Do abdominal exercises (at least 25 times)
10. Measure your heart rate after all exercise and compare it with the initial one.

2-month

The Biggest Loser Diet

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Do you want to lose weight without fasting? Then The Biggest Loser diet definitely needs your attention. This name is associated with a popular American show. This diet teaches us to follow a healthy diet and exercise routine to successfully lose weight. The effectiveness of this diet has been proven on participants in the show of the same name, who successfully lost weight.

In Russia there is a similar show “Weighted People”. The weight loss achieved through this diet makes us feel better, stronger and helps reduce blood pressure and cholesterol levels.

It is based on consuming whole foods that are high in fiber and low in salt and saturated fat, and the diet includes regular exercise. It provides additional health benefits, such as reducing the risk of heart disease, diabetes, stroke and some types of cancer.

Before you begin this diet, keep in mind that actual results may differ significantly from those obtained by the contestants on the show due to differences in their body types and health conditions. You must be willing to work hard to change your eating habits and lifestyle.

This diet is based on the idea that we cannot lose weight unless we choose the right foods and do regular exercise. The key to weight loss is to follow a regimen that combines healthy eating and regular physical activity. The diet includes a menu based on a special food pyramid and tips for burning calories.

Important

The total number of calories should be no less than 1200 and no more than 1500 per day. In general, the nature of the diet is based on the following nutritional principles.

This pyramid consists of many whole foods, the total amount of food is taken to be 10 parts of which:

• Four servings of fruits and vegetables: Half of your servings should come from vegetables. Avoid eating more fruits than vegetables. One serving of vegetables should be equivalent to half a serving of fruit; • three servings of lean protein: this includes low-fat dairy, meat, and vegetarian sources of protein; • two servings of whole grains: This includes whole grain bread or wheat tortillas. You can include grains like brown rice, cooked barley, couscous or other grains in your diet; • This pyramid focuses on designing menus such that 45% of daily calories come from carbohydrates, 30% from protein and 25% from fat. She also teaches calorie counting and portion control.

Based on these rules, you can independently create your own menu for the week and for several months, and you can calculate the calorie count using a food calorie calculator.

The diet advises eating 5 to 6 small meals and snacks throughout the day, spaced 3 to 4 hours apart. This will keep your blood sugar and appetite levels balanced, which helps keep your body happy. It is advisable to have 3 meals a day with 2-3 snacks in between.

Each meal must have a specific ratio of nutrients to meet the body's requirements. The best solution is to eat whole foods such as skim milk, meat, fruits, vegetables, whole grains, nuts and beans, all of which are low in calories and help you lose weight.

To lose weight successfully, you need to control your calorie intake and include healthy foods as extra calories, such as: • healthy fats like olive, canola and flaxseed oils, low-fat salads and no mayonnaise; • desserts and sweets without sugar.

It is worth giving up desserts such as puddings, gelatins, jams, jellies, syrups; • Condiments and sauces like ketchup and mustard, light soy sauce, and barbecue sauce can be used to flavor dishes and snacks; • Saturated fat is found in animal products such as egg yolks and milk, as well as foods containing hydrogenated oils. Such products should be avoided. Additionally, highly processed foods should not be consumed, even if they are sugar-free, low-fat, low-fat, or low-carb. Low-calorie seasonings help reduce calorie intake, and the low sodium content prevents water retention in the body. This plan advises including more vegetables in your diet. Just take potatoes off this list, as they are high in carbohydrates and can lead to weight gain. Dried fruits like raisins, dried apricots are high in calories and should be avoided. Red meat consumption should be limited to 2 servings per week as it is high in saturated fat. Always choose organic meats: lean beef, rabbit and lamb. Processed meats like hot dogs, prepared cutlets, dumplings, etc. should be avoided. A good option would be poultry meat (ideally turkey) without fat, and of course the best option would be to eat fish and seafood. Many people consider its consumption a pleasure, but it is definitely not recommended for those who want to lose weight. This is because alcohol is a source of calories without nutrients and can thwart your weight loss efforts by slowing down the fat burning process. Additionally, it is a powerful appetite stimulant and can make you eat more. This diet includes three meals and two snacks containing 45% carbohydrates, 30% protein and 25% healthy fats. Unlike other diet programs, it encourages frequent eating and does not believe in deprivation. This diet should be followed for 6 weeks to give you a great start to weight loss. Below is an example of a diet for the day.

- Breakfast:

1/2 cup egg white omelette with 1 teaspoon olive oil, 1 teaspoon grated Parmesan, 1/2 cup cherry tomatoes, 1/4 cup chopped broccoli, 1/2 cup blueberries, cup skim milk.

– Snack:

1/2 cup low-fat yogurt with 1 chopped apple and 1 tablespoon chopped walnuts.

- Dinner:

100 grams roasted chicken, 1/2 cup chopped celery, lettuce with 2 cups chopped romaine, 1/2 cup chopped bell pepper with 1/4 cup chopped green onion.

– Snack:

1/2 cup low-fat cheese and one medium orange.

- Dinner:

3/4 cup brown rice, salad made with 1/2 cup cherry tomatoes, 1 cup arugula, 1/2 cup unsweetened applesauce, teaspoon balsamic vinaigrette and 1/4 cup low-fat yogurt, 1 tablespoon chopped pecans with a dash of cinnamon.

The book “6 Weeks to Get Healthier” contains all the recipes for The Biggest Loser diet, you can follow them or come up with something of your own.

This diet also emphasizes the importance of exercise to achieve weight loss, and exercise also helps combat problems such as type 2 diabetes, obesity and heart disease. You can start with exercises such as lunges, squats, push-ups and so on, and gradually move on to aerobics, muscle strengthening exercises, you can do any type of fitness

You can start with exercises such as lunges, squats, push-ups, and so on, and gradually move on to aerobics, muscle strengthening exercises, or any type of fitness.

Yoga and Pilates are also helpful in this regard. Adults should engage in at least 2-3 hours a week of moderate physical activity, such as brisk walking. Exercises for weight loss are presented in a separate complex on our website, as well as triceps exercises for women, triceps exercises for men and advanced, exercises for the abdomen, exercises for the butt.

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3-month

Naturally, so that every workout is not in vain, during these three months you need to strictly monitor your menu. The periodization of p90x affected not only the training itself, but also the diet.

pros

• As trainer and author Tony Horton himself admits, the program is one of the most difficult, but very effective in the field of home fitness. With careful and consistent implementation, excellent physical shape is guaranteed.
• A unique combination of strength, aerobic exercises with breathing exercises and yoga allows you to significantly speed up your metabolism, remove extra pounds and acquire the coveted sculpted shape. Those wishing to build muscle mass will benefit from proper nutrition, which Tony Horton included in the program.
• Magnificent hips, a toned stomach, strong arm and back muscles will adorn not only men, but also women. The complex is equally suitable for both.
• Flexibility and coordination are excellently developed by yoga classes. They also prevent the feeling of “clogged” muscles and contribute to the harmonious development and improvement of physical abilities.
• Classes take place according to a clear schedule. This sequence of actions disciplines a person and develops endurance.

Diet during the p90x program

P90X: Diet Changes

Stage 1 – first 30 days.

Objective: burn subcutaneous fat to the maximum and strengthen muscles. We eat more protein (at least 50% of the diet). Foods with carbohydrates (slow) will take up about 30% of the diet, the remaining 20% ​​for healthy fats.

Stage 2 – next 30 days.

Objective: increase strength capabilities. To do this, we saturate the body with energy by equalizing the amount of incoming proteins and carbohydrates. The ratio is approximately 40:40. And again we leave 20% for fats.

Stage 3 – remaining 30 days.

Objective: increase endurance. This will be achieved through the active consumption of slow carbohydrates (60% of the diet). Don’t forget about protein for muscle building – at least 20%. Fats (healthy) are also not completely excluded; they are important participants in energy metabolism.

Rest assured, these 14 weeks of p90x training will transform your body and give you strength, endurance and self-confidence. You will see from your own experience that you can and should swing effectively at home!

The Scientifically Proven Fat Burning Benefits of High Intensity Interval Training

According to scientists, the ideal and natural form of physical activity for humans is a short but very intense burst of energy - the principle underlying interval training.

Interval training is more effective

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Researchers Brett Klika and Chris Jordan based their intensive training program on the principle of circuit training, first developed back in 1953 by scientists RE Morgan and GT Anderson from the University of Leeds in England.

Their program included 9 to 12 exercises that were performed at moderate intensity for a certain time or a certain number of times.

Here's what they noticed 3:

1 High-intensity interval training is good for weight loss and fat burning

During this workout, all large muscles are used with very short rest intervals between exercises.

Aerobic nature increases the supply of oxygen.

All together this activates the rate of internal metabolism

, which is the most important “consumer” of calories in the body, through an increase in catecholamine levels.

(Every day, internal metabolism burns, physical activity - only 20-30%.) In addition to the benefits for weight loss, periodic exercise provides additional health benefits. One of them is that they stimulate the release of growth hormone - one of the most important hormones in bodybuilding and fitness, which activates muscle growth and fat burning.

Metabolism can remain in this state for up to 72 hours!

One study published in the journal Cell Metabolism suggests that when healthy, sedentary people begin to exercise intensely, changes occur in their DNA.

(even if the training duration is short): they affect some genes responsible for the metabolism of fat in the body. This manifests itself, for example, in the activation of the production of enzymes responsible for the destruction of fat 13.

Important: These factors, as well as the increase in oxygen consumption described below, make interval training the best and most effective for burning fat, even in comparison with traditional aerobic exercise for weight loss (running, cycling): a 20-minute high-intensity workout burns more calories than 20 minutes of constant intensity aerobic exercise. We recommend: The best natural fat burners and weight loss products

We recommend: The best natural fat burners and weight loss products

2 HIIT workouts are good for strengthening muscle mass

One study published in the Journal of Obesity suggests that interval training for 12 weeks can not only help you lose belly fat and visceral fat, but also significantly increase muscle mass.

and aerobic power 12.

3 High Intensity Interval Training Increases VO2 Max

VO2 max is your maximum oxygen consumption during exercise. The higher it is, the better the muscles are supplied with oxygen, the higher the performance and the better the fat burning effect: the amount of oxygen consumed by the body is directly related to the amount of fat burned

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This parameter is also a measure of cardiovascular endurance and fitness: among professional athletes (for example, runners) it is significantly higher than among ordinary people.

“High-intensity interval training increases maximal oxygen consumption as well (and sometimes more) as traditional aerobic sports, despite the significantly lower volume of exercise performed” 4

Interestingly, it is with such training that the effect of increasing the amount of oxygen consumed continues for several hours after training, and fat burning is activated up to 72 hours!

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Each liter of oxygen inhaled burns approximately 5 Calories.

4 Intense interval training improves insulin sensitivity

Decreased insulin sensitivity is a factor that accompanies the development of type 2 diabetes.

Research suggests that after just two weeks of an interval training program, insulin sensitivity and the body's ability to control blood sugar levels improve in healthy but sedentary people 14.

Paradoxically, it is true that in an experiment involving individuals with type 2 diabetes, after just one interval training

There was a significant improvement in the body's ability to control blood sugar levels over the next 24 hours 15.

We recommend: Harm of fat burners and side effects: what makes natural supplements dangerous?

Ten Minute Trainer

01.11.201501.11.2015|

fitnessfitness|

Do you want to look athletic, but don’t have the time for grueling hour-long workouts? Do you want to get in shape after giving birth, but a small child does not allow you to exercise every day? Does your rhythm of life not allow you to sign up for a gym and visit it regularly? Don't like long workouts? Then Tony Horton's Ten Minute Coach is just for you!

Just spend a few minutes a day on sports and get the perfect body! Tempting, isn't it? Fitness guru Tony Horton is sure it's possible. The star trainer has developed a special short program for daily practice that will help remove fat deposits, as well as develop body strength and endurance in a short time.

Optimization

If you want to avoid unnecessary complications and achieve high-quality results in a simpler way, then it is recommended to follow the classic strategy (which is in many ways similar to P90X):

Stage 1

- weight loss (if required)

• Diet for weight loss
• Workouts for weight loss
• Sports nutrition for weight loss

Stage 2

- gain muscle mass

• Diet for gaining muscle mass
• Training program for beginners
• Sports nutrition complex for gaining muscle mass

P90X2 Class Schedule with Tony Horton

The P90X2 program includes 3 phases:

Foundation Phase (3-6 weeks). This is the preparatory phase or the phase in which the foundation of training is laid. Even if you consider yourself a prepared person, do the Foundation Phase for a minimum of three weeks. This will help you minimize injuries and become even stronger.

Strength Phase (3-6 weeks). This is a strength phase that will help you develop functionally and strength-wise. In terms of the content of the Strength Phase training, it is reminiscent of the first part of P90X, so it will be familiar to those who trained in the first course.

Performance Phase (3-4 weeks). The performance phase involves a completely new approach to training. You will be maximally focused on increasing the effectiveness of your classes. PAP (Post-Activation Potentiation) programs will help you with this to reach your maximum peak form.

Each stage lasts a minimum of 3 weeks, but you can extend it for a longer period until you get the desired result. Those. You can stay at each phase for a longer time if you feel the need. You will study 5-7 times a week, as desired. Twice a week you can take a full day off (Rest) or active recovery (Recovery + Mobility) at your discretion. The program also includes a Recovery Week, which you can perform at any stage of the program as needed (between phases, for example).

As you can see, Tony Horton's course is very easily adaptable to your capabilities. In general, the P90X2 complex is designed for a minimum of 9 weeks, but can be extended depending on your individual needs.

P90X2 definitely cannot be called the optimal program for losing weight in a short time. It is more designed to improve existing results, develop the athlete’s physical fitness, and comprehensive progress in strength and endurance. Much of Tony Horton's exercises will help you strengthen your stabilizer and postural muscles, as well as straighten your posture and spine.

However, if your main goal is to quickly lose weight and burn fat, then pay attention, for example, to the Insanity program, it is more suitable for such goals

If you do individual workouts from the course, you may not find them particularly difficult. However, to perform the complex you still need to be sufficiently prepared in terms of physical condition and endurance in order to withstand the load for two months. P90X2 is a completely independent program; you do not need to complete the first part of the course to complete it.

https://youtube.com/watch?v=SrZKTHg_7qg

With the P90X2 program you will develop balance, agility, strength and athleticism, improve your fitness, correct your posture, and improve your body health. The disadvantage of training is the need to have additional equipment. However, Tony Horton has thought of this: P90x also demonstrates alternative exercises in case you don't have any equipment.

• Power 90 from Tony Horton: a comprehensive program for advanced
• Shaun T - Insanity Max 30. The madness continues.

Training strategy

The system, under the mysterious code name P90X, consists of 12 types of training (3 months). The training schedule is 6-7 days a week, each workout, depending on the type, lasts 60-90 minutes.

P90X consists of 3 complexes, among which any person can choose the one most suitable for his goals and physical condition:

LEAN is the complex with which it is best to start getting acquainted with P90X. If you have never worked out in the gym, or you are overweight, or have a low level of fitness, it is better to start with this program. The program lasts 13 weeks. It alternates three strength training sessions and one recovery workout. This program contains more cardio exercises than strength training.

CLASSIC is a complex based mainly on strength exercises. Suitable for those who are prepared. If you have 1.5 hours a day, if you eat well and sleep a lot, feel free to start! The program differs from LEAN in that it alternates 3 strength weeks and a 4th recovery week. The program also lasts 13 weeks.

DOUBLES is tough. Let's just say - from the 5th week you will do cardio in the morning, and this is in addition to the main workout in the evening. If you haven't completed CLASSIC, don't start DOUBLES, it's really hard.