Ups and Downs
I lost nearly 25 lbs. during my first month of P90X. I only lost another 8 lbs. the entire second month. And the final month I lost over 10 lbs again. Ironically, even though my month 2 weight loss was the slowest, I actually lost almost as much body fat during month 2 as I did in month 1 when I lost 25 lbs — due mostly to figuring out which supplements helped me fuel muscle growth while still shedding body fat (whey protein, Shakeology, Results Recovery formula, creatine, glutamine, and a pre-workout).
Why the big fluctuations? It’s the body’s natural response to the workouts, nutrition, and supplements.
So many times I get emails from people who are frustrated because they aren’t losing weight as fast this week or this month as they were last week or last month. Or perhaps they are in the first couple weeks and the weight loss hasn’t even started yet. I always encourage them to just stay focused on doing the right things each day, and not get too worried about the fluctuations. Inevitably, if they will press on, I get a great report after a couple weeks that things picked up again and they are closer to their goal.
Remember gang, we can’t make RESULTS happen. We don’t control results. We control what we eat, what supplements we take, how much sleep we get, and how hard we push on the workouts. Focus on those things, not the scale. If you are taking care of the things you can control, the results WILL follow. But not necessarily on a smooth curve. You’ll have weeks with big changes, and weeks with small changes. That’s part of it. Don’t let the small changes discourage you! Every day, tell yourself that you are going to do what you need to do that day to put yourself closer to your goal.
It may take you longer than 90 days to reach your goal. Guess what? That’s perfectly fine! This isn’t a sprint gang. It’s a marathon! We are doing the “fitness” thing for life! Not for 90 days! It took all of us a lot longer than 90 days to get out of shape. Why do we feel like we fail if we can’t undo years of bad decisions in 90 days? It’s silly if you think about it!
So whether you lose weight fast or slow, in spurts or steady, just stay focused on your goals. Stay positive. Seek motivation from us if you need it! That’s what I’m here for, and that’s what teamRIPPED is about!! Just promise that you WON’T give up, and you WON’T give in! Don’t listen to that little voice inside you that says “You can’t do it”!! That little voice is wrong! You are a champion, and you will prove it! You’ve got goals and you are going after them!
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It sure could be Michael, but the way to know for sure is to monitor you body fat % rather than the scale. And are you tracking your nutrition and sticking to it 100%. You should still be losing weight at a pretty good clip f you have your diet dialed in.
Wayne, I found your website just as I was finishing up my last round of P90X. In the last month I stumbled on your website, got super motivated, changed my nutrition, started coaching, and got on shakeology. I have seen more results in the last 4 weeks than I have in the last 90 days. I can not wait to see what happens in the next 8 weeks. I am still trying to figure out the coaching thing and how to promote this, but I am focused on it. Oh,yeah. I have gone from 235 to 189 using P90X! I gained 8 lbs in June. I have lost 12 lbs since joining teamRIPPED! Thanks, Greg
Thanks for the motivation coach! I needed that... I'm on Day 42 of my first round of P90X and so far have only lost 3 lbs, but I'm down another 1/2" on my waist, which makes me happy! I keep reminding myself "just a little bit at a time" will turn into big results over the long term. I dropped most of my weight (20 lbs) doing Power 90 to get ready for the X... and I'm continuing to work my multi-year plan of using Beachbody products to get back into decent shape. P.S. "IT'S NOT A SPRINT - IT'S A MARATHON!" - hung this on the wall for daily motivation! Thanks again.
Hey coach, i've been on the fat shredder plan for a while now. getting great results, but i'm starting to run out of steam from the intensity of the hybrid. is this when i should switch it to the 40/40/20 diet??
Yes, Reb you can switch. You'll get more energy for sure. But the trade-off is that you won't keep losing body fat quite as fast.
Great post Coach!! i am in my last week p90x 1st round, not down to my desired body fat just yet but I CAN DO IT!!! AND I WILL.. thanks for all your help on your website ill be in touch :) Paul
hey coach, so i really thought that i was eating sooo clean for the last 7 months, but after setting up my web food journal i now know the difference between "clean" and "clean with proper percentages". i am currently on day eight of the 50/30/20 and now that the wierdness in my mind has subsided (im assuming its from the carb defecit) i am so re-energized and focused and just feeling excited about what im doing again. thank you
Good post Wayne. I said the same thing to a friend of mine the other day, the goal isn't just 90 days, it's a life style for a life time. People often forget that.
Yeah, I usually focus on body fat and fitness goals rather than weight goals. That helped me keep perspective as I lost a ton of weight initially (though not intentionally-I was already fit and thin. It was muscle mass loss)doing Insanity and then shot back up as my legs gained mass.
Excellent advice. I had some success on my first round of P90X starting back in April of 2010. Lost about 17 lbs and that was with a lot of inconsistency, both with the workouts and nutrition. However, I enjoyed the changes I was seeing in my body and wanted to continue and improve as the days/months went on. It's been over a year now and I've done about 4 rounds of P90x. Confession: Not one of the rounds were perfect. Yet I've improved both in the workouts and especially nutrition (thank you shakeology). I placed new one year pictures on teambeachbody website to show that it has helped my body compostion. I would like to do a "perfect" round of P90X as Wayne had done but frankly I'm not looking for perfection but improvement, and over time perhaps I will crank out the required workouts for the 90 days and eat healthy throughout the 3 months.
Thanks again CoachWayne. I'm on my 3rd week, and my 1st week I lost 8lbs. However, my 2nd week I lost 2lbs, and it looks like I'll lose the same this week. I think I'm going to stop weighing myself every week. I'll just keep pressing play and let my clothes and the mirror be my gauge.
As always, SOLID advice from Coach Wayne!
Coach Wayne, Great words! It seems that whenever I am having doubts and need something, you know just what to say. I keep falling off the nutrition and getting frustrated with my hybrid program feeling like I should be taking less breaks, having greater results, and looking ripped and strong, NOW! I don't want to wait but I know that if I do it will come over time.
It is funny how we judge ourselves. I have been frustrated with my progress. I am a school teacher and started back to work today, when I put my khakis on for the first day back at work they where falling off me. I now need all new pants. So, the scale lies.
Good stuff Greg!!
The marathon metaphor really works. I'm new into this, however, so it's great to get some tangible results early to build confidence. I lost over 20 pounds in my first month of Insanity. Coming across Coach Wayne's story, among others, has REALLY helped. I feel like I am standing on the shoulders of giants and I have loads of confidence now that this approach can work. I'm 44 and no longer think that decline is inevitable. Thanks to everyone who grinds it out everyday pays attention to diet, uses supplements, and brings it!
I just completed day 30 of P90X and have lost only 3LBS that's correct only three pounds but that's ok with me as I'm not looking to shread the pounds but my body fat and I can already see considerable changes in my physical appearance and strength.
How true.... I'm just about to finish my first 90 days this week (8/14/11)... I haven't check my weight recently. my third month was a lot slower than the second.
Great thoughts today coach! Thanks for keeping us on track and motivated.
Great post Coach it came at the right time also. I have lost 10 pounds in the first month (without a good diet) and now that I have tried to clean up my diet and hitting the Shakeology treatment every morning it hasn't really progressed like I had hoped that it would. Thanks for the insperation as always. I am new here and I enjoy the videos of all of your team ripped legends. You and everyone else are great motivators.
You are to fitness what Michael Jordan is to basketball, What Michael Jackson was to pop music, and what Jesus is to cristians.... An inspiration, a will to never give up..... a LEGACY!! Thanks coach wayne for all you do
Great Post Coach. And I agree I'm at day 77 and through this entire P90X endeavor has been great and sometimes frustrating. Because at times I wasn't seeing the results when I wanted, but I kept pushing play and that's what it is all about! Keep pushing play and following your diet and the results will be there.
Best line- "This isn't a sprint, its a marathon"! The point is you keep movin'.
I can definitely relate to this as I have been following the diet and working hard with my P-90X and haven't seen much results. It is very discouraging and has me questioning whether I am doing this right or not. I am going to stick to it though as I do recognize I can't change in a month what it took me years to build. (For example: My beer gut)
Great message! I just finished my 30 days of Insanity Asylum and I gained 3 pounds! Followed the diet 85% of the time (had a couple big weddings and events) and brought it harder than I ever have. Body fat % dropped by 5% and Skeletal Muscle increased by 3%. The big picture is that I saw huge gains in reps, endurance and when I look at myself in the mirror I see changes!!
Great post coach! We all start at different places and have different body compositions. People get too caught up in self-defeating thought. I get frustrated myself when I don't see changes for a short stretch, but I also kind of relish this time because it seems to be my body's way of preparing itself for bigger changes down the road. Sure enough, when things do start to change they seem to be greater and more noticeable. Makes me think of growth spurts in growing kids. My kids have changes in appetite and activity level all the time. I don't get too alarmed because I know it is their bodies preparing for whatever is coming next. I view fitness the same way.
Wow Coach! You gotta be one of the best motivational speakers. I agree with you 100% 90 days is just the beginning of a life long journey to a healthy lifestyle which is why its very important not to give up no matter what bumps come up on the roads ahead. Just keep on Bringing It for life!!
This is very true! Great Post Wayne! Fitness is a marathon not a sprint. A ton of people I talk to want the "Now, now now!" That's the society we live in..instant gratification. If you work hard and eat right, you are guaranteed great results. It's not rocket science, just keep it moving and keep pushing play. Persistence Pays. #REAL TALK
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I've been slowing down a lot since month 2 started. My weight fluctuated from 270 to 273 then back to 270. Could it be because I'm gaining muscle? I've been getting muscle in my legs and my arms, not complaining about that! I surely hope I'll keep losing body fat in the next week. Do you think that could be it? I used to be athletic growing up.
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