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Start Right!

What’s the key to winning a 100 meter sprint? Getting out of the blocks fast! You have to know how to start so that you don’t find yourself behind the pack. That’s what I want for all of you who are part of teamRIPPED and attempting to begin your race to a healthy, fit body!

If you are reading this, CONGRATULATIONS! You have decided to take control of your health and fitness, and you are ready to get MAX results! I have learned a lot about how to get MAX results, I’m living proof of what MAX results look like, and I’ve helped many others to get MAX results of their own using many of Beachbody’s workout programs.

So, where do you start?

First, Choose a workout program and get a Coach!

You may have already done this. If so, perfect! Move on to step 2. If not, be sure you make me your coach. It’s free, doesn’t cost you a dime, and entitles you to be part of teamRIPPED so that we can help you every step of the way on your journey to reach your fitness goals. Do that by clicking the “Join Our Team” tab.

You may be trying to decide which program is for you. There is something for everyone. You can start with something like 10 minute trainer or Slim in 6. You can go for an extreme workout like P90X or Insanity. You can go for an absolutely INSANE workout program like P90X2 or Asylum. Or you can do something in between like Pump, Power 90, Chalean Extreme, or Turbo Fire. Look in the “workout programs” tab at the top of this website to learn all about the different options you have. And read this article as well = “Finding the Right Workout Program”.

For some of you just deciding to commit your time and money to a workout program is all you can handle for now.  I totally relate!  I was the same way.  If that’s you, just pick a program and start there.

However, for those of you who like to get all your ducks in a row from the start, there is a way to SAVE MONEY by ordering a bundle that includes your fitness program, your supplements, and a VIP club membership, along with free shipping on everything, for a much reduced rate.  That is called a “Challenge Pack”Read more about how to order your own Challenge Pack by CLICKING HERE.

Also, read more about how you can cash in on your results with the “Beachbody Challenge”.

Second, determine the equipment you’ll need!

If you choose a workout program like Insanity or Turbo Fire, you won’t need anything except a way to play the DVD’s and something to wipe up all the sweat. With a workout program that involves resistance training (like P90X, Power 90, and Chalean Extreme), you’ll need some dumbbells or resistance bands. I personally prefer dumbbells, but bands work well too. You’ll need an assortment of sizes since the exercises vary so much. On some exercises you can lift a lot of weight, and on others you’ll need very light weight. You can get an assortment of individual dumbbells or you can get a single set of adjustable dumbbells like those made by Bowflex or Powerblocks. For P90X you’ll need also need a pullup bar (or again you can use the bands to substitute). There are also lots of other nice pieces of equipment you might want to add (not necessary but nice to have), which you can look at in the “gear” tab. My favs are the Chin Up Max, Power Stands, and Jump Mat.

Third, document everything!

You never know if you’ll be in the next infomercial (like I was!) or in the next set of workout videos that come out (like I was)! I thought it was silly to take Day 1 pictures that I figured only my wife would ever see. Little did I know how much my body would change, and luckily I had those Day 1 pics as proof. Be sure you take good pictures, document your progress with photos, and take measurements along the way. Read these articles for tips = Measuring Body Fat and Photo Tips.

Fourth, learn everything you can about nutrition.

The level of results you get is in DIRECT PROPORTION to the effort you put into the nutrition. So many people neglect this area. But not us! Part of why I got such great results was that I paid such close attention to my nutrition. I was fanatical about it. Most of our Hall of Fame transformations followed my same approach. And while it may seem tedious to study up on it, it’s every bit as valuable as the workouts to giving you the transformation you are after. I’ve written TONS and TONS about nutrition, and I’ve cataloged the most important of those articles into a single resource,  MY NUTRITION TIPS / SAMPLE DIETS. Take the time, read it, and give yourself the best chance at success! I can guarantee that if you’ll follow the nutrition approach I teach here, your results will be off the charts!

Fifth, make a plan to PLUG IN!

It’s so important to be part of a team when taking this journey. A team will help hold you accountable. A team will keep you motivated. You will become more passionate about your journey as you share it with others. That’s one of the best things about teamRIPPED — we provide each other with the support, encouragement, and kick in the rear that we all need sometimes. Read more about how to really PLUG in with these articles = “TAP IN” and “Power Source”.  There are several Facebook groups we have for our team depending on what workout program you are doing.  Don’ t sit back and fall through the cracks.  PLUG IN!!

You can join the teamR1PP3D ’13 Challenge here

You can join the Misfits here

You can join the P90X Challenge here

You can join the Insanity Challenge here

You can join the Chalean Extreme and Turbo Fire Challenge here

You can join the P90X2 Crew here

You can join the teamRIPPED BEASTS here

You can join the Asylum Crazies here

You can join our teamRIPPED group page here

You can join our Vegan group here

Also, you can join me on MyFitnessPal to see exactly what Coach Wayne is eating every day (LOL) and hold yourself accountable to me and the rest of the group.  Learn more about MyFitnessPal by CLICKING HERE.

Sixth, know that it won’t be easy.

These workouts are HARD! Eating right is HARD! Breaking old habits is HARD! You won’t like it at first. You’ll be sore. You’ll be tired. You’ll feel like crap some days. Suck it up and push play! That’s the key! We all go through the same thing. Successful people push through and keep going. Quitters quit. You have to make the commitment that no matter how you feel, you will keep showing up and keep pushing yourself to improve! These articles shed the light on what you will go through and how to have your mind right = “Struggling”, “Just do it Period”, and “How do you feel?”

Seventh, set big goals and land your spot in my teamRIPPED Hall of Fame!!

I kept pushing myself every day, and got awesome results. If you’ll do the same, there is no reason you won’t do the same. Your road may look different than mine, but if you are taking steps every day to get yourself closer to your goal, I can guarantee that you will get there! People ask me when I started seeing results, or they get worried if they have ups and downs in their weight loss along the way. I’ve written about both of those topics = “Seeing Results?” and “Ups and Downs”.

But put all the doubts and fears aside, and set your goals BIG! Then have a single-minded focus on getting to those goals! Be “Fanatical”! And I’ll save you a spot in my teamRIPPED Hall of Fame and my teamRIPPED Before / After Gallery just for you!

Just like Usain Bolt in the Olympics, I expect to see my teamRIPPED peeps blowing everyone away as they hit the line!

Bring it!

263 comments
Lee
Lee

Hey Coach,


Disregarding all the other Beach Body programs  such as P90X2, P90X3, Insanity and Body Beast; if hypothetically one had to just do round after round after round of P90X continuously.. would you still achieve  great results in each round in shredding, maintaining or bulking... or would you eventually reach a plateau?


P90X states that it works on muscle confusion to continuously confuse the body's muscles and keep it guessing... but if you were to just continuously repeat P90X continuously would your body eventually get used to it and reach a plateau?

NoxHenny
NoxHenny

Coach wayne I'm ready to make a change but I need ur help . I work Thursday to Monday 2:30pm -11:30pm I'm insomniac so when I come home from work I watch TV for a few Hours sometimes all the way up until 5am ..what should I do , could u tell Me What times I should workout with my frustrating Schedule ..My doctor even prescribed the Sleeping fills to me just to get me back on Track with my sleeping cycle , could u please tell me what to do

AlanJago
AlanJago

I have a good diet, train regularly (cardio and weights) and have been doing P90x for about 6 weeks but my weight constantly fluctuates between 10.4 stone and 10.7 stone, even with protein shakes. Because of this I don't notice much change in my body. What should I do to bulk up? Thanks

Angel
Angel

Hi so me n my bf have done insanity twice with not that great results thanks to our diets lol so we are going for the hybrid of p90x n insanity with a total emphasis on our diets because of our goal...shred some fat O_O

Question: "Is the Hybrid the best choice in loosing some weight"???

Rhysb
Rhysb

Hey coach!  I'm halfway through my fourth week of p90x right now, and I just had a couple of questions. I am at 2100 calories right now and that seems to be perfect for the weight loss without me running out of energy at work, but my weight loss seems to have slowed once I hit my recovery week.  I lwas losing around 1.5 pounds a week but  my weightloss has plateaued since i started  week 4. Should I drop my caloric intake more for my recovery weeks?  I also plan on staying on fat shredder until Im in the single digit body fat range, so going into the second phase, should I focus on lifting heavy and taking breaks between sets, or lifting lighter and keeping my heart rate up without pausing between sets?  Thanks! 

Joe Bones
Joe Bones

Coach, making the transition from insanity to p90 next week. Thinking about the adjustable dumbells. I am leaning towards U90 powerblocks stage 1 vs bowflex selecttech 552. I am 5'9 150. Want to stay cost effective and both are similar in price but I read the select techs are long but faster to change. In the first week, could I simply use a few dumbells like 10's and 20's???? Not sure I want to spend 300 bucks+

president kang
president kang

Hey Coach, I have a question about Asylum 2 pure contact.What is exactly on the dvd? Is it worth purchasing? Thanks!

DerekOHara
DerekOHara

Hey Coach Wayne two questions. First do you have any groups set up for P90X newbies? And secondly, I'm 5'10" at 210 lbs. I want to lose 30 lbs over the next 90 days. I've been averaging about a 2 lb loss per week by eating healthy and alot of walking (I'm a UPS man). I want to get ripped, and am looking at the 1900 calorie diet. But I average over 1000 calories burned at work just from walking so much (I've been useing a pedometer). I'm afraid 1900 might be starving my body a little. Do you think a 2200 calorie daily budget would still net me good results?

president kang
president kang

Question Coach - I'm entering the third phase of P90X. I've been consistently losing a pound a week, which is pretty good since I wasn't overweight to begin with. I'm going to hit the 1900/Fat Shredder, using your Dec/Jan diet on My Fitness Pal as a template. My big question is - will I get overly hungry doing this? I'm really trying to lean out so I can bulk back up and still be in the 8-10% bf range, but I usually consume close to 3000 kcal a day and am afraid the 1900 may not be enough for daily activity. Advice?

plantman
plantman

Hey Wayne. Just wanted to ask you opinion on drinking alcohol. I hardly ever drink except for a couple times a year on big occasions. I tend to have a bit of a bender on those nights if you know what I mean. Can I still have the occasional drink?

Darkhand44
Darkhand44

Coach I was wondering what is a good thing to do on the rest day where there is no workout.  Last time I tried one of the workouts I found the first few weeks it was hard to come back after the day of rest.  I was hoping to do something physical during that day to make it a none stop kind of deal.  I am doing Insanity if that makes any difference.  

Jacob
Jacob

Hey Coach, quick question. How would one know what there caloric intake should be when starting P90X? I'm 5'7 198lbs and will start the program soon but want to get my meals in order. Tnx in advance. Jacob

mawon4
mawon4

Coach,

I'm new so I gathering as much information as I can. Already started with the weight lost part and feeling better already. Now for more work out. My question is how do you feel about LUNA bars too much sugar?

plantman
plantman

Hi Wayne. Does it matter if I'm not in the US? Can I ask to have you as a coach if I live overseas?

baseballlover
baseballlover

No I didint know you had to calibrate it for my body weight

baseballlover
baseballlover

Hey coach is the heart rate moniter on beachbody a good one because I just bought one a couple days ago and its saying I only burned 23 calories on body beast build legs and I don't think thats right

Moroni
Moroni

Coach,

 

I have been skinny my whole life. I want to bulk up, but I don't know how to do it. I have done some research, and most people say that you need to put on tons of weight and then burn it off, but I don't have the means to do that.  What are some other ways that I can bulk up?

 

Moroni

DaymonJ
DaymonJ

Coach,

 

Teambeachbody has assigned me a coach, and I cannot figure out how to change that?  Any words of recommendation here?

Hiitit
Hiitit

Hi Coach,

I was delighted to find this excellent site today and I'm sure I can benefit a lot from your advice.

I completed p90x last year and saw big improvements but have since faded. I am now like you when you first started Coach Wayne, 190cm,102kg, 24% body fat.

 

I want to regain and add muscle but drop body fat to between 5- 10 %. Its going to take a lot of hard work but I'm looking for advice on the best way to do that. Should I first bulk up, lift heavy, low reps, eat a load of calories and THEN Shred by decreasing the weight, increasing the reps, reducing the calories, increasing the cardio??

 

At the moment I'm thinking of combining p90x phase 1 with insanity but if my above thinking is correct then this might not be the best approach. Please advise!!

CoachWayne
CoachWayne moderator

@Lee Nutrition is what would control your weight gains/losses. So you could bulk for a while with P90X and then cut. It would take a long time for your strength to really plateau. Most people can continue to see progress in strength gains for a long time (even if they are slow). You would most likely get bored before you really plateaued. 

CoachWayne
CoachWayne moderator

@NoxHenny Well I would start by dropping TV. I am sure that keep you going to a degree. Work out when you get home and then read. Just relax. You can workout before work too. Just keep the time consistent. I think working out after work would put you in a good place to go to sleep though.

IdahoWill
IdahoWill

@DC If I was a betting man, 90% of that was secondary to dehydration..........we'd see those kind of incidents during Desert Storm, and they were always brought on by insufficient fluid intake.

CoachWayne
CoachWayne moderator

DC, I've never heard of this either with a single workout, let alone less than one time through Chest and Back. Seems like there may be more to story than reported. You would have to go do hard to make that happen. 

CoachWayne
CoachWayne moderator

 @AlanJago Are you tracking your nutrition? Eating "healthy" is just a shot in the dark. You really need to track exactly what you are eating for specific goals. Do you have a surplus calculated?

CoachWayne
CoachWayne moderator

Angel, the hybrid is great! Nutrition is the key though. You have to get serious and stay serious with your nutrition. Then you can have extreme results. Make sure to read up at www.teamripped.com/nutrition-all-in-one

CoachWayne
CoachWayne moderator

 @Rhysb No I would stay right where you are. You are recovering this week and that is a good thing. Phase II will just bring more changes. Always lift heavy and stay with the workouts' pacing. That way you will benefit from the circuit aspect of the workouts too. Nice work!

CoachWayne
CoachWayne moderator

 @Joe Bones You could definitely get started with some dumbbells and bands to see. No one ever regrets getting a set of adjustable though. Do you have a Sports Authority by you? They carry a LifeSmart adjustable dumbbells that is pretty nice and more cost effective.

CoachWayne
CoachWayne moderator

 @president kang It's a great shorter workout. All on how you contact the ground with various sport movements and creating muscle memory. Good rope work and ladder drills. Tons of body control work. 

CoachWayne
CoachWayne moderator

 @president kang So you are losing 1 lb a week at 3000 already? That is great. Just be patient then and enjoy! That is awesome. If you want to speed it up, drop to 2500 and not 1900. Save your metabolic rate! You have a  great one. 

CoachWayne
CoachWayne moderator

 @Darkhand44 Get out and enjoy a hobby or sport. Play some basketball, go for a run, or go for hike. Enjoy the fitness you've gained!

CoachWayne
CoachWayne moderator

 @mawon4 That depends on what your daily carb budgets give you. If hey fit in your day, they are ok. Just know that if they have a lot of sugar, you will be sinking a lot of your budget with one bar. Make sure you are getting enough fiber too. See: http://teamripped.com/fiber/

CoachWayne
CoachWayne moderator

 @plantman Thanks for inquiring about joining my team and making me your coach! The way things stand right now, you can be an "unofficial" member of teamripped; but unfortunately, since teambeachbody is only open in the US right now, there is no way to actually set up your own teambeachbody account with me as your coach. Sorry! But like I said, make full use of the resources here at teamRIPPED, just as if I were your coach. I will definitely let everyone know as soon as the overseas registrations for teambeachbody open up (that's a huge point of emphasis at Beachbody in 2012). 

 

Believe me, there are lots of overseas teamRIPPED "unofficial" members, just waiting for the chance to sign up and become coaches, etc.  I can't wait! And if you are curious about ordering items, since you don't have a teambeachbody account, you can't order through my website or Beachbody's website.  But if you call 1-800-470-7870 and ask for the "international department", they can help you know if certain products can ship to you (a lot of that depends on the restrictions of your particular area, which I don't know).

 

For a full Frequently Asked Question document, check out:http://www.beachbody.com/text/pops/international.html

CoachWayne
CoachWayne moderator

 @baseballlover Non chest strap models will be less accurate by far. Check out: www.teamripped.com/heart-rate-monitor

CoachWayne
CoachWayne moderator

 @baseballlover You should be able to adjust it for your weight. Is it a chest strap model?

CoachWayne
CoachWayne moderator

 @baseballlover Did you buy one with a chest strap? Have you calibrated it for your body weight?

CoachWayne
CoachWayne moderator

 @Moroni Bulking is the way to go if you want to put on mass. All bulking is is eating a surplus of calories. Around 500 cal above your maintenance need will allow you to add around 1 pound a week. Check out: teamRIPPED.com/calorie-calculator

CoachWayne
CoachWayne moderator

 @DaymonJ Hey Daymon,

 

If you already have a teambeachbody account, you will have to make a coach "switch" to choose me, which involves sending an email to coachrelations@teambeachbody.com telling them you want WAYNE WYATT #180334, at waynewyatt@teamripped.com to be your coach.  Then CC me on the email so I can follow up with them and be sure the switch is made. 

 

I'm looking forward to having you on my team and helping you reach your goals.

CoachWayne
CoachWayne moderator

 @Hiitit A P90X/Insanity hybrid would be great. But no, I would always lift heavy and I would cut first. Work on getting as lean as you want and then worry about bulking.  If you bulk first you will add more BF and have longer to cut. Check out: www.teamRIPPED.com/big-ripped-or-small-ripped

president kang
president kang

 @CoachWayne

 Alright - ordered it. I'm still a ways from actually using it in my grand scheme, but I'm sure it will be worth owning.

DerekOHara
DerekOHara

@CoachWayne Thanks for the advice, I'm gonna check out that challenge group right now.

president kang
president kang

 @CoachWayne  @president kang 

Do you think I'll be able to hit super abulousness at 2500? The past five years I've been doing Paleo, and even though I've been able to maintain my initial weight loss over the years, I was shocked when I entered my typical diet into my fitness pal and was at close to 50% fat - the majority coming from eggs, salmon, olive oil, and avacado. Blood work always comes back great though.

I've never gotten below 11-12% body fat, but I've never tried tightening up my diet either. Really want that 8 pack, just once in my life.

Moroni
Moroni

@CoachWayne @Moroni so what would I put in the calorie calulater? What are some good foods and/or suplaments to build mass/bulk up?

Hiitit
Hiitit

 @CoachWayne 

Great, txs for that!! My aim so will be to do insanity in the morning before breakfast, eat well all day, cycle my carbs day to day.

 

It will be intense so I'll be careful not to burnout. (perhaps replacing 'insanity' in the morning with a good swim if feeling at that stage, but always getting my p90x session in).

 

Lastly, In terms of monthly reduction of body fat %, what would be a good number to aim for?

CoachWayne
CoachWayne moderator

 @president kang So again, since you are losing 1 lb a week at 3000, keep it up! That is great. If you really want to speed it up, drop to 2500 BUT not 1900. Save your metabolic rate!

president kang
president kang

 @CoachWayne 

Currently I'm losing - my body was use to maintaining at 3000, but my workouts were alot shorter (20-30 minutes). The longer workouts, plus the rotation of workouts has got me losing at that rate.

CoachWayne
CoachWayne moderator

 @Hiitit I am not sure about % of BF, but shooting for 1-2 lbs a week is a great rate. 4-8 lbs a month is solid fat loss! Those will obviously impact your BF% differently based on your existing BF% and weight.