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Cheating on reps, are they worth it?

First things first, let’s define what cheating on a rep is:

Cheating on a rep is performed by deviating from strict form (leaning, adding extra momentum at the bottom of the movement with whole-body motion) after a lifter has reached the his/her maximum reps. Basically, it allows you to journey beyond the point of muscle failure.

Are they worth it?

The answer is yes and no.

Your experience working out and lifting determine whether you should do cheat reps or not. For newbies, proper form and range of motion is the top priority when working out. The reason being- your ligaments, muscles, joints, etc are not strong yet and you can easily injure yourself if you’re keeping sloppy form and cheating reps.

Also, you need to pay attention to what exercise you’re about to cheat on. For example: Cheating on squats – going all the way down very fast just to bounce, so that you have extra momentum to get back up. This is not a good exercise to cheat on because it can damage your ligaments in your knees and ankles; and because your spine is involved, the high impact of bouncing weight on your back can cause serious injury, throwing you out of the gym for several weeks to several months. No bueno!

Then again, if you’ve been lifting for years and have mastered good, clean form then yes, I would suggest 1 or 2 cheat reps once you’ve reached muscle failure, as this is something Arnold Schwarzenegger preached. The cheat reps will help with the ‘burn’ effect on your muscles.

Certain exercises are easier to cheat on than others, for example ‘pull-ups’! Using a chair or bouncing to get that extra rep or two is good. Why? Because over time your body adapts and builds on what you did the last time you did pull-ups. Since your body went beyond failure last time it will now be a little easier to get those last two reps you never could do before.

By all means, always keep proper form for at least 8-10 reps, and only do the cheat reps when you know your muscles are done. In my own experience of doing pull-ups I used to do a sloppy kip pull-up and can easily do 30 pulls even with weighted vest. But, after the past few months of doing P90X2, I focused on proper pull-up form by doing everything slowly and clean (with 1 sec down, 1 sec up, feet and torso straight down). Even though I can do around 12-15 pulls with this clean method, my back (or should I say Latimus Dorsi) has become more developed than from the past 12 rounds of doing P90X!

So ask yourself if you’re ready to cheat on a rep or not.

Caution: Cheating on reps for extra muscle ‘burn’ is not for the faint-hearted. If you’re looking to gain strength and increase muscle size and/or tone, you might want to get those extra 2 reps in.

And of course, how can we forget the former Governor Arnold Schwarzenegger’s famous quote [PG13]:

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P90X + P90X2 + Mass Hybrid

With less than 90 days until the 4th of July, I decided last week to start a new hybrid workout routine.  This is still experimental, but its goal is to improve both strength and size, so that I’ll look my very best for all the big summer parties this year

I completed my first round of P90X2 in late March. While the program is fantastic with a lot of emphasis on balance, stability, sports performance and core, I believe that the program is more appropriate for someone who wants to improve for better athletic performance, core strength, flexibility. I can definitely say that my performance and form have gotten much better and cleaner from completing X2.

However, at the same time I do feel that my overall strength has dropped a bit. By the end of the round, I could not curl or shoulder press as much as I did 4 months ago when I was still doing the regular P90X. Don’t get me wrong.  X2 is a hardcore workout that will have you doing your bicep curls while holding a plank on a Swiss ball, or doing shoulder presses while balancing one one foot and sweating profusely while doing it.

But you should gear your workout to what you want to achieve. For me, as usual, I want strength and size and I have to admit that I enjoy lifting heavy.  That’s how I work and I’m going to work and motivate myself around it. There are some routines on X2,which I really love, and there are some routines in the P90X that I really love and feel like a badass after doing them.  So for me, combining P90X and P90X2 into one workout routine should give me the best of both worlds  

Week 1-2 (X2 Foundation)

Day 1 : X2 Core
Day 2 : Plyocide or [ 4×10 Back Squat / 4×10 calf raise / 40 min of Muay Thai ]
Day 3 : X2 Recovery + Mobility
Day 4 : X2 Total Body & X2 Ab Ripper
Day 5 : X2 Yoga or any Yoga
Day 6 : X2 Balance + Power or [ Beach Workout ]
Day 7 : REST

Week 3-5 (Strength 1)

Day 1 : X2 Chest + Back + Balance + X2 Ab Ripper
Day 2 : Plyocide or [ 4×10 Back Squat / 4×10 calf raise / 40 min of Muay Thai ]
Day 3 : X2 Recovery + Mobility
Day 4 : P90X Shoulder & Arms + X2 Ab Ripper
Day 5 : X2 Yoga or any Yoga
Day 6 : 4×8 Bench Press + 1/2 [Base + Back & X2 Ab Ripper] or [Beach Workout]
Day 7 : REST

Week 6 (X2 Recovery Week)

Day 1 : X2 Recovery + Mobility
Day 2 : X2 Yoga or any Yoga
Day 3 :  Extreme Abs Workout
Day 4 : X2 Recovery + Mobility
Day 5 : X2 Yoga or any Yoga
Day 6 : X2 Recovery + Mobility or/and [Beach Workout]
Day 7 : REST

Week 7-9 (Strength 2)

Day 1 : P90X Chest, Shoulder & Tricep + X2 Ab Ripper
Day 2 : Plyocide or [ 4×10 Back Squat / 4×10 calf raise / 40 min of Muay Thai ]
Day 3 : X2 Recovery + Mobility
Day 4 : P90X Back & Bi + X2 Ab Ripper <— Use pullup movements from X2 like V pullup, Crunchy Lever Pullup, X pullup etc
Day 5 : X2 Yoga or any Yoga
Day 6 : 4×8 Bench Press + 1/2 [Base + Back & X2 Ab Ripper] or [Beach Workout]
Day 7 : REST

Week 10-11 (X2 Performance)

Day 1 : PAP Lower
Day 2 : PAP Upper
Day 3 : Yoga
Day 4 : X2 Recovery + Mobility
Day 5 : PAP Lower
Day 6 : PAP Upper
Day 7 : REST

Week 12 (SIZE & STRENGTH?)

Day 1 : 5×5 (Bench Press/ Back Squat/ T-Row / Shoulder Press / Barbell Curl / SkullCrusher)
Day 2 : Extreme Abs Workout
Day 3 : Yoga
Day 4:  5×5 (Bench Press/ Back Squat/ T-Row / Shoulder Press / Barbell Curl / SkullCrusher)
Day 5:  Extreme Abs Workout
Day 6 : Yoga
Day 7 : Rest

Week 12 is still undecided as everything depends on how I feel at that time. For all I know, I might just repeat X2 Recovery Week again or do the 5×5 routine. Either way, I will “listen to my body”, and so should you

Related Blog: Gain Lean Muscle Mass with P90X

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It’s that TIME of the year again! Get your Beach Body ready for the Summer!

Get Your Summer Beach Body Ready by 4th of July! (with the Santa Monica Beach Workout crew)

If you’re like many people, you have probably done a few weeks of the Beachbody workouts but soon stopped because of one reason or another, but let’s face it, usually it’s lost focus and a simple lack of commitment. A  challenge might be just the focus you need! Imagine, celebrating this 4th of July weekend by proudly showing off your new Beach Body at the beach or pool party for the great American holiday! Come on, it’ll be a fun way to stay focused and we can look forward to a healthy, hot summer body!

The challenge is simple:

1) Pick a 90 days Beach Body program, commit to the full 90 days. Choose either P90X, P90X2, Les Mills PUMP,  Turbo Fire, or Insanity
2) Eat clean and healthy through out spring
3) Drink Shakeology DAILY
4) Post your accountability on the Facebook Group

Email me directly at rippedlikenick@gmail.com if you’re interested to join the challenge.

* Not applicable to those who have an Independent Team beachbody Coach already that is not in the Ripped Republic. 

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P90X2 Proposed Schedule

I am very excited to start the new round of P90X2 on January 2nd, which is just around the corner. I went through the Fitness Guide and notice that Tony is giving us the flexibility with creating our very own schedule, and we can do 1 or up to 4 recovery weeks throughout the 90 day period. Since I am never a big fan of the recovery week, I plan on ONLY doing the recovery week 1x throughout the whole round.

Keep in mind that X2 is ONLY for those who have mastered the basics in P90X!

Here is my proposed schedule, but might change as I go into it. This is what I believe is more suitable for those who want to gain strength and size.

Week 1-3 (The Foundation Phase)
Day 1: X2 Core
Day 2: Plyocide
Day 3: X2 Recovery + Mobility (or rest)
Day 4: X2 Total Body & X2 Ab Ripper
Day 5: X2 Yoga
Day 6: X2 Balance + Power
Day 7: Rest
* might add in 5×5 Bench Press + Back Squat for 15-20 min before hitting Day 6 X2 Balance + Power

Week 4,6,8 (Strength Phase)
Day 1: Chest + Back + Balance + X2 Ab Ripper
Day 2: Plyocide
Day 3: X2 Recovery + Mobility (or rest)
Day 4: X2 Shoulders & Arms
Day 5: X2 Yoga
Day 6: Base + Back + Mobility
Day 7: Rest
* might add in 3×10 Bench Press for 15 min before hitting Day 6 Base + Back

Week 5,7 (Strength Phase)
Day 1: V Sculpt + Ab Ripper
Day 2: Plyocide
Day 3: X2 Recovery + Mobility (or rest)
Day 4: X2 Chest + Shoulder + Tris + Ab Ripper
Day 5: X2 Yoga
Day 6: Base + Back + Mobility
Day 7: Rest
* might add in 3×10 Back Squat for 15 min before hitting Day 6 Base + Back

Week 9 (Recovery Week)
Day 1: X2 Recovery + Mobility
Day 2: Yoga
Day 3: X2 Recovery + Mobility (or rest)
Day 4: Yoga
Day 5: X2 Recovery + Mobility
Day 6: Yoga
Day 7: Rest

Week 10,11,12 (Performance Phase)
Day 1: PAP Lower
Day 2: PAP Upper
Day 3: X2 Yoga
Day 4: X2 Recovery + Mobility (or rest) or 5×5 Bench Press
Day 5: PAP Lower
Day 6: PAP Upper
Day 7: Rest

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Les Mills BODY PUMP Workout with Team Beachbody!

Beachbody® and Les Mills International have teamed up to develop the exciting LES MILLS BODY PUMP workout, the first comprehensive at-home DVD fitness program based on the globally famous BODYPUMP® gym classes.

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Quite simply, it’s the world’s fastest way to get in shape. The LES MILLS BODY PUMP workout is a barbell-based rapid weight loss and accelerated strength-training program that incinerates calories to give you the ultimate tight, toned, lean body. If you want flat abs, lean legs, sculpted arms, and tight buns, then LES MILLS PUMP is for you.

THE REP EFFECT™: The secret behind the LES MILLS BODY PUMP workout

Great bodies aren’t born, they’re engineered. How? With THE REP EFFECT™, which uses lighter weights at a higher rate of repetition so you burn up to 1,000 calories per workout and get leaner—faster.

Unlike typical strength workouts that use heavy weights and bulk you up, LES MILLS BODY PUMP helps you get lean, strong, and sculpted using high-repetition resistance training. You push your muscles to fatigue by changing the tempo, position, and speed of your movements, all while hitting your target heart rate zone. So in every LES MILLS BODY PUMP workout, you’re breaking down more fat reserves, targeting more muscle fibers, and blasting more calories than you ever could lifting heavy weights.

Join the LES MILLS BODY PUMP workout revolution

The original BODYPUMP® classes are taught at 14,000 clubs in 80 countries to millions of people every week. And now you can join this worldwide revolution—shedding pounds and building lean muscle—without ever leaving home. Get sleek, strong, and sculpted faster with the LES MILLS BODY PUMP workout.

Check out the video preview here:

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BUY NOW!!!  I will COACH you for FREE!

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“Dear Nick” of 12-15-11

Famous Nick: St Nicholas

Dear Nick is a segment, which ANYONE is welcome to ask me any questions regardless of your position, location, age, gender, etc. Now is the time to ask me ANYTHING, regardless of whether your question will require a simple “yes” or “no” answer or a three page response. Email your questions to me at: rippedlikenick@gmail.com with the title “Dear Nick“. Include the screenname or alias that you’d like to use.

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Dear Nick,

I wanted to ask you about your opinion on after workout drinks. Necessary? Which is best? A mixture of supplements? Where does the P90X recovery drink fall into what you take? Is there something better? And do you take Amino Acids?

Thanks Nick!
~ Elizabeth H.

Hi Elizabeth,

I have tried few post workout drinks out there such as MuscleTech and Endurox, but when I converted to the P90X Recovery Formula in 2009, (around my 2nd round of P90X), that is when I noticed major difference in muscle soreness, or lack-off. I do believe that it’s the 4:1 carb-protein ratio along with essential vitamins that help me and others to get even better results with our workout.

What I do is I drink P90X Recovery Formula right after workout and usually wait 30 min or so and then consume Shakeology + Almond Milk. I found that this formula works best for me to reduce soreness and to improve strength.

You can read more on my previous posts here:
- Whole Food or Liquid Supplements? Which One is Better?
- You Can’t Fully Recover Without a Recovery Drink

Dear Nick,

First off I just have to say what a great site you have here. I have read and more importantly learned alot, thank you!
I love P90X and I’m into my third round here. My questions has to do with sleep. One of your post talked about the importance of getting 8 hrs sleep. This for me is really hard to do Mon-Fri, actually it is impossible. I usually get 6 hrs of sleep during the week as I am working out at about 9pm. So after working out, cooling down, and eating and drinking a little I am in bed by midnight and up for work at 6. Is this adequate? Or am I wasting time by not allowing my body the 8 hrs of rest? I have even worked the P90X schedule around so that my day off falls in the middle of the week to try and help. I was even thinking of doing a work out one day then take the next day off routine, do you think this would help?
Any suggestions?

~Paul G.

Hi Paul,

Sleep is very crucial for everyone, especially those who are doing an intense routine. Muscle building takes place when you’re sleeping and at the same time, you’re burning a lot of bodyfat, since the process requires a lot of energy (average person burns about 1 cal of fat every min while sleeping and of course more if that person does intense workout on regular basis).That is why those who are lacking in sleep tend to plateau fast and get overtrain fairly easily.

Why do you workout at 9 pm? You go to work at 6 am, so shouldn’t you get home soon enough? Are you resting between coming back home to working out? Perhaps a better option for you is to do the workout first thing in the morning before you go to work. So wake up at 5 am, do your workout and then get ready for work. That way, you can take the rest of the evening relaxing after work.

It doesn’t matter when you take your rest day, but it is recommended to take your rest day when you’re fully rested and can sleep-in, which is usually during the weekend. If you like to have your rest day on Sunday, then you can either just take 2-3 days of rest and sleep more (which what I would recommend anyway since you’ve been depriving your body from proper resting) and start back your workout schedule either on Sun or Monday.

Also, been there, done that. I was working as a full time Electrical Engineer and doing coaching full time in 2010; I had around 5-6 hours of sleep daily. I owe it to Shakeology as I believe the superfood in it helps me to recover much faster and I do not need to sleep as much.

Related posts:
- To Rest Or Not To Rest
- Power of 8-8-8

Dear Nick,

How can I get more muscle and tone my legs? I have chicken legs.

~trasher2k5

Hi Trasher2k5,

I’m not much an expert in lower body development. But one thing for sure, is that I saw big improvement on my leg size when I start doing leg workout 2x per week. I do just one day of Plyo/explosive jump movements, while 2-3 days later, I do heavy leg lifting such as Back Squat, Leg Curl etc.

Dear Nick,

whats going on? i wanted to give u an update of what happened with my injury and ask u a question.
i ended up taking 2 weeks off (with a few x stretch and whatever yoga i could do – and one day of core syn. (but core was bad idea) ) because i pulled a rib in my back.
in any case i started phase 2 this past sunday. -bit charley horse- but now im holding by kenpo x for tommorow and i think that is what hurt my back and my back is still tender – even though none of the other workouts are bothering it thank g-d but im scared if i do kenpo itll trigger it -

so what do u recommend i do tommorow (friday) instead of kenpo? maybe cardio x? or anything else?

thanx.

~cbs600

Hmmm…. It is better for you to fully recover before attempting any intense workout. I recommend that you check out Yoga instead of doing Kenpo. If somehow you can get hold of Tai-Chi class, then go for it. Doing a slow and balance workout can be therapeutic for you and help to heal your injury faster.

Dear Nick,

Considering I am going for size when it comes to weights, do I do 16 reps when Tony says that EVERYBODY needs to be doing 16 reps, or do I stick with struggling to get to 8 reps with heavier weights?

~Andy Pate

Hi Andy,

During my first round of two of P90X, I was hesitant to do high reps routine and keep doing 8-10 reps. But by my 3rd round, I put aside my ego and following the routine as it is. When Im supposed to do 16 reps, I’d do 16 reps. I found that I got better pump on my arms.

Later, I read that it is good to have variable of reps in your workout, vs doing everything at low reps. As we all know, P90X works as it is, and more reason why you should follow the big man Horton’s advice

* “Dear Nick” will be a monthly segment, depending on the demand. So send your questions now! Also, I will feature Famous Nicks throughout my segment

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Announcing New Challenges in 2012!

You may already know that I have been doing fitness challenges with five member groups. The requirements are:

1. You have to post daily on the secret accountability group on Facebook. Yes, that means you have to have a Facebook account.
2. You need to be serious with the challenge. While I will be there to help you and keep you motivated every day, you need to be a team player and be there to support your team members as well. You’re stronger when you’re working together
3. Working out alone doesn’t do you any good if you’re not watching your diet/nutrition. Therefore, you need to commit to eating clean and take proper supplements throughout the 60 day or 90 day challenge.

Why you should join my fitness challenge?

My coachees who are involved in these fitness challenges have been committing to their workout regimen and getting leaner, stronger, faster, and healthier. With daily support from me and the team members, you’re less likely to ‘fall off the wagon’. So, if you’re one of those guys with workout-commitment issues, you need this challenge.

Here is a short 5-minute video explaining more. Watch this video, and if you’re still serious about getting the absolute best results in the shortest amount of time I’ll connect you to the next step.  When can you watch this video?  Right now ! Why put of till tomorrow when you can do it today/now

On 1/2/12 I will be starting my very first round of P90X2, and I welcome 4-5 other people, who have completed at least 1 full round of P90X, to join me.

THE LAST DAY TO ORDER P90X2 is 12/15/11 TO ENSURE THAT YOU WILL RECEIVE IT BEFORE XMAS! You need to get it before Xmas so that you can start it on the same time with me.

Not ready for X2 yet? Don’t worry. I will also have another group of 5 doing P90X, and another group doing Insanity. Keep in mind that ANYONE can start with P90X or Insanity without being super fit.

If you’re doing a different workout such as Power 90, Turbo Fire, RevAbs, etc and want to join a group for that extra bit of support, let me know still and I’ll see whether I can create something for you!

ORDER YOUR CHALLENGE PACK BY 12/21 SO THAT YOU WILL HAVE IT BY NEW YEAR

Let me know ASAP if you plan on doing any of the fitness challenges. Spots will be filled in fast, so RSVP now!

“You are the average of the five people you spend the most time with.”
– Jim Rohn

What do you know? Imagine being in a fitness challenge group where you have to post daily and communicate with 5 other people (4 team members + me).

Is this fitness challenge for me?

It depends on you, as it has to be YOUR DECISION to take back your health; I can only guide you to the right path. We can discuss more about your goal(s) by sending me an email to rippedlikenick@gmail.com

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Protein Timing, PART 1

I have received countless questions from newbies and ‘oldies’ alike on how much protein they need and when to take it. I have heard ridiculous stories about how some guys chugged 60 g worth of whey protein in 1 sitting… although I have to admit, that is somewhat funny to hear. As part of my obligation as a coach and a teacher, I want to guide those of you who want to start getting ripped the proper, natural and healthy way.

How much Protein Is Too Much?

Truthfully, I do not know the right answer. If you google this subject, you will find different opinions on how much each individual should take, with complex equations involving your lean body mass %, and your weight in kilograms. Math is not my strongest point (I can only do hardcore algebra and partial differential equations from my engineering degree), so I like to keep everything simple. From my previous research, I know that Bodybuilding.com recommends 1 g of protein per lb of bodyweight. Simple enough?

However, after talking to numerous fitness instructors, professional bodybuilders and fitness models (that’s one of the perks living in Hollywood), I have heard multiple opinions on this as well, varying from 1 g to 2 g per lbs of body-weight. But there is another issued the needs to be address: the simple fact that most people can ONLY digest up to 1.5 g of protein per lb of bodyweight. So imagine you’re a 200 lbs guy at 6’2 tall, then the max you should have is 300 g of protein in your daily diet. That is a lot of protein!! But if your body doesn’t need or can’t use that much protein, the excess protein will be ‘flushed’ away or stored as bodyfat. Either way, you’re stressing your kidneys, whose job will be filtering the excess protein out of your body.

In my personal opinion and based on my own experience, I prefer to have around 1.2 or 1.3g/lbs bodyweight. I usually try keeping my total protein intake around 200 g and have the rest of my calories coming from good complex natural carbs. I do recommend that for new guys, 1g/lbs bodyweight might be a good place to start since you might not need that much protein to begin with; while those who are already lean and fit, can then attempt the 1.3 g/lbs bodyweight.

IMPORTANT: You should have at least 50% of your total protein intake from whole food like eggs, poultry, fish, beans, etc. Do not rely too much on drinking whey or any other liquid protein.

Another mistake that I’ve heard many times is how much liquid protein should be consumed per sitting. Some people have doubled up the dose on the whey serving, while others have mixed an extra whey into their serving of Shakeology. If you do drink Shakeology, you should know that there is around 18 g of whey isolate, and adding a separate serving of whey will make your shake has around 30+ g of protein. I do believe that is too much whey/liquid protein for 1 sitting. Just to be safe, it is better to have around 25 g or less of protein per sitting, unless, of course you’re a 250 lbs muscular college football player

I’d also like to speak to the people who use Mass Gainer to gain weight: I believe that you should try to consume whole food at all times. But if you do need to eat over 3000 calories (because you’re very active and have too fast of a metabolism), then you can be on Mass Gainer. But beware of marketing scams on most weight gainer products! Most brands out there will promote that they have 60+ g of protein per serving with 1000 total calories of liquid food. Think about it, is this healthy? And if you look at the Nutrition Guide, 1 serving of the weight gainer contains 4 scoops. The best approach on weight gainer, in my opinion, is to split the shake up to be consumed throughout the day. Perhaps drink 1/3 of  it in a single serving, 3x per day, spaced out evenly.

Now……  when is the best time to consume whey? Stay tuned for Part 2 in a couple of days!

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10 min/day WORKOUT CHALLENGE FOR 30 DAYS

Join me for the ten minute trainer challenge for 30 days!

If you’re like many people, you have probably done a few weeks of the Beachbody workouts but soon stopped because of one reason or another, but let’s face it, usually it’s lost focus and a simple lack of commitment. The holiday season is approaching really fast and it is easy for any of us to slack and start going back to our old habits of bad dieting.  A challenge might be just the focus you need to stay focus and be committed! Why wait till after the New Year to get fit when you can be fit by Xmas, and get in shape for the ski/snowboarding season?

Ten Minute Trainer Challenge!

As many of you know, my team and I have run challenges in the past and they have all been VERY SUCCESSFUL, however, I feel that, in some ways, because of the large number of participants in the challenges, people have been slipping through the cracks… It’s been a little TOO EASY for people to go back to their old ways and go unnoticed… and as a coach, THAT KILLS ME! I want to see you guys CHANGE… not just physically, but I want to see your confidence levels rise, I want to see you start to believe in what is possible for yourself again… and I want to see you become STRONGER, inside & out!

So, I have decided to run a NEW kind of challenge… This challenge group would only have 5 MEMBERS… They would ALL be doing the SAME WORKOUT PROGRAM, which is the Ten Minute Trainer by Tony Horton, STARTING ON THE SAME DAY… THEY WOULD ALL BE REPLACING ONE MEAL A DAY WITH SHAKEOLOGY (& yes, if you do not have Shakeology, that would mean you would have to be willing to invest in it… because if I am going to invest my time in working with you one on one… I need to know that you are willing to invest in your own health first!). With only 10 min/day, for 30 days, this challenge is GREAT for those with workout commitment issue.

You can get the the Ten Minute Trainer + Shakeology Combo for only $180 vs $200 if you buy them separately, plus you will get FREE shipping when buying the combo.

This challenge is first come first serve basis, so if you’re ready to commit, then let me know ASAP as it is only limited to 5 people.

See the preview of Ten Minute Trainer:

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Space is limited. Please contact me ASAP at rippedlikenick@gmail.com to reserve your spot.

This Post:  Ten Minute Trainer Challenge for 30 days

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To Rest Or Not To Rest?

A few days ago, one of my friends posted on his Facebook wall that he was going to push hard on his workout. This was after one week of working out hard each and every day.  He also added, “rest days are for women.”

If you are one of those people who believe that you should be working out on a daily basis, I have a question for you: Are you happy with your progress? If you answered yes, then by all means, keep doing what you’re doing. If you answered no, you need to step back and consider changing your ways.

Take a good look at the average Joes who do not workout at all. Their daily routine probably consists of waking up, going to work, coming home, watching some TV or playing games, and then sleep, normally for around about 7-8 hours. That’s kind of strange isn’t it? Unless their jobs require it, they aren’t using their body for any intense physical activity, but they still have a natural need to sleep at night. Without the sleep, their body and mind will slowly fall apart.

So do you still think you can do seven days a week without taking a rest day? You’re doing the exact thing like the average joe’s daily routine, and yet you’re adding in intense physical workouts like P90X or Insanity, so, wouldn’t you naturally need more rest? And since given there’s only 24 hours in a day, the chances of being able to get MORE sleep than the average is fairly non-existent.  Therefore, you need to allow your body to rest and recover in other ways — by taking a rest day — one day per week without an intense physical workout.

*Make sure to get your 8 hours of sleep daily. Read more on the Power of 8-8-8

I am sure that there are some people who will argue that they feel great and strong by working out daily. And my response to that is simple: Your body has adapted to your level of intensity and frequency, and thus no longer forcing the need to change. Again, this is great if you’re happy with your current progress, so keep doing what you’re doing.

Why do you think Tony Horton designed P90X2 so that there will be 2 days of rest? Because the workouts are even harder than in P90X and your body needs the time to recover  so that you will get better and stronger. And keep in mind, P90X2 is ONLY for those who are already physically fit and have done at least 1 complete round of P90X  — being fit doesn’t mean that you don’t need to let your body rest and recover.

So, don’t you think you need AT LEAST one day of rest while doing any kind of physical workout program? Give your body [the same kind of love you give it by working out and let it rest. For those who focus is on muscle size, you should know that your muscle grows and repairs itself when you’re resting, and not while working out, so rest is even more IMPORTANT for your success.

If you’re still itching to do something because you’re addicted to working out, you can do ‘active resting’ by taking a long easy walk around the neighborhood with your dog. Or go hiking and enjoy the beauty of nature. If you want to do something indoors, then I can recommend doing an easy stretching type of Yoga. Hatha Yoga is appropriate, or even Iyengar Yoga. Avoid Power /Ashtanga Yoga, like the one in P90X YogaX. You can learn other Yoga styles that might suit you here: h
ttp://yoga.about.com/od/typesofyoga/a/yogatypes.htm