Who is it for?
While technically a graduate program, the modifications in P90X3 make it accessible to anyone with even a little fitness base. The best preparation is P90 or an equivalent, but you could start with less fitness than you’ll have by the end of P90.
What equipment does it require?
Weights or resistance bands and a door attachment. A pull-up bar, while not essential, is a big upgrade, as is a yoga and/or plyo mat.
Is X3 just P90X in 30 minutes?
Not at all. It’s more like X and X2 in 30 minutes! It’s actually evolved a bit, with even more variety than those programs. It’s probably the most versatile and efficient home training program ever designed.
Why would I buy X3 when X is fine?
Time efficiency is the main answer but there is more to it than that. It also uses more modern applied biomechanics, à la X2, to ensure deeper changes in the body and longer-lasting results.
Why is there no Ab Ripper in the Base Kit for X3?
There is so much core functionality in the standard movements in X3 that Ab Ripper wasn’t a necessary part of the program. Knowing its popularity within the X series, it was created for tradition’s sake. It’s an awesome workout though!
Can I change my schedule if I don’t like a workout?
Scheduling is a huge part of the X series, as all are based on periodization and the specificity of adaptation in order to get the best results. X3 is so versatile, and there are so many different workouts, that it is often fine to swap workouts. We do recommend that you ask the experts on the Team Beachbody Message Boards before making any changes.
How many times can I add Ab Ripper from P90X when doing X3?
We’d prefer you used Ab Ripper X3, as it’s superior, but the answer would be similar. Two or three times a week, max.
Do I need to eat from all the sub-hierarchies in the carbohydrates list? If so, how much of each?
No, you do not need to eat from all the sub-hierarchies. However, it’s a good idea, considering that the more variety you get into your diet, the wider array of nutrients you end up with.
Can a food count as being from two different groups?
No. Each food only counts as one portion. Of course, when you’re factoring a mixed food into your plan, you need to account for the individual components. So, for example, if you’re having a salad with lettuce, feta, grapes, and walnuts, it doesn’t just count as a carb. You’ll need to break it down into the individual ingredients and factor each.
The calories I got from the calculator seem kind of high! Is that correct?
Believe it or not, the P90X3 Calorie Calculator is fairly bulletproof. If you’re on the heavy side, it may seem like a high number, but if you eat that high number using a diet filled with whole, healthy foods, in all likelihood you’ll lose weight unless you have some underlying issue.
Can I do the 21 Day Fix Eating Plan with P90X3?
Yes, just follow the calorie levels given to you in the nutrition guide that came with the program with one of the Fix Calorie Charts.
I missed a week due to vacation/work travel/sickness. Where do I start from today?
Missing a few days is no big deal. Just jump back into your program where you left off. After about five or six days off, your body is fully recovered and very strong, and you actually have the ability to hurt yourself by breaking down your fast-twitch muscle fibers. This can make you too sore to work out for over a week. If you’ve missed more than five days, start slow on your first day back, maybe doing a third to a half of your normal workout and ramp up little by little, taking about a week to get back to where you left off.
What’s the perfect next step?
This depends upon your goals. INSANITY: THE ASYLUM or P90X/P90X2 are natural extensions but you’ll be fit enough after X3 to tackle almost any fitness goal you can think of. We recommend that you take a short break consisting of maintenance work before moving into your next hard program.
What is maintenance work?
It’s much harder to get into shape than it is to maintain that shape once you get there. You can generally maintain a level pretty close to peak fitness with about half the volume of your program. To maintain, you can utilize many different forms of training but the easiest is often 3–4 days per week of the program you just finished. It will decline slowly over time, but you’ll probably start another program or activity to pick up the slack after awhile.