Hi Kristin, Congratulations on moving forward! Here’s what you need …
Hi Kristin, Congratulations on moving forward! Here’s what you needOct 2nd, 2010 | By Nancy Andrews | Category:
Comment posted If I want to lose weight, should I do the ‘Classic’ or ‘Lean’ P90X routines? by Coach Nancy.
Congratulations on moving forward!
Here’s what you need to know about losing weight. First, what you want to do is burn fat, not burn off muscle. If you are overweight now it’s because you have been consuming more calories than what your body needed to sustain itself. The more muscle you have, the more calories you burn 24 hours a day. So when you work to increase your muscle mass while you restrict your calories and eat the right balance of macro nutrients (more on that in a minute), you can dramatically decrease your body’s fat stores.
Many women suffer from an incorrect assumption that if they lift heavy weights they’ll turn into some muscle bound bulky being. That’s an incorrect assumption. The only women who can do that are on more than a weight lifting program, they are on special workouts and diets and take supplements to get that way. It takes them a LOT of effort and frankly you cannot reach that level by doing P90X. Moreover, what most women don’t get (because women’s magazines mislead them) is that while cardio can burn calories while you do it, it’s calorie burning shuts down soon after you stop doing it. On the other hand, weight lifting has a much higher and longer metabolic impact when you measure the post exercise period 24 – 48 hours out.
So for the biggest impact, do Classic which has the weight lifting component 3x per week. You will still do cardio 3x per week also and it’s a nice 1 – 2 punch that gets you shaped up faster than Lean will.
Finally, do not follow the P90X nutrition guidelines as they calculate too many calories for women. I recommend instead that you use a formula of 10x your weight (but not more than 1800 calories if you want fast weight loss) and eat those calories in a 40/40/20 ratio of carb/protein/fat. This is a very low fat diet and it will also be higher in protein than what you have been eating. I find the only way I can hit my protein requirements and not go over on carbs and fat is to drink 2 high protein shakes a day. I often use Shakeology for one of those protein drinks and for the other I use Myofusion. I keep a list of all the protein powders I use at http://www.pressplayfitness.com/members/forum/#topic/Protein-Powders.htm.
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