I just started P90X, and today is day 5. I LOVE it so far, and I have never liked working out before this. However, I'm new to any exercise program, so I have some questions.
1. All my muscles are sore everyday, and I think I slightly injured my left shoulder too, because it hurts more than my right and supports less weight now. Is the soreness normal? When can I expect it to fade? How do people deal with minor injuries?
2. I'm a girl, and I have never been able to do a single pull up unassisted my entire life. Is that average or less than average? If I do assisted pull ups, should I just stand on a chair and tippy toe? Would band work better? Can I do weights instead? I keep track of my calories count every day, and it seems like the Leg & Back, Ab Ripper X day, I burn significantly less (200 calories less). Is that normal? Might have something to do with me not being able to do any pull ups?

Thanks! I'm looking forward to losing a couple of pounds .

I can't quite answer all your questions but here are some things to consider.. .

1.) Since you just started doing P90X and are new to workout programs I'm going to say that this period is your adjustment period and that you will probably be sore for a while longer, some people still can't get over being sore, and this is my third week . . If you are having joint issues, I would possibly say decrease the weight a bit and don't strain yourself too much until your body gets acclimated to the workout regiment. For the soreness I of course take a recovery drink after every workout, and preferably if in a lot of pain will take an advil or two to get through the day..

2.) My girlfriend can't do a pull up either so it could be average? I'm not one to comment on that .. To get better results I would say try to do pull ups even though they are assisted, I believe there is more of a workout there than with the bands, but again if you are having a lot of discomfort and soreness I would suggest maybe going with the bands until you are Ok again to try pull-ups.

I agree the soreness is going to linger a just a little while longer, by week 3 the soreness will only be applicable to the muscles you did the day before i.e. you legs will be sore on kenpo day etc...

assisted pull up can be efficient just be sure to manage to pull yourself up mainly with your arms by keeping the chair about 1 1/2 foot away from you.
if you're using the band just do it to failure i.e. to the reps until you can do them any more. a bit of an advise don't do count just concentrate on the motion of your arms and visualize you back muscles contracting.

also try to do an unassisted pull up with the goal to get you feet off the ground if only for an inch. do that before doing you normal routine i.e. while you have strength in your arms.

Sparta bound!

Not being able to do unassisted pullups is totally normal! I do assisted pullups using a chair. I put one foot on the back of the chair, and as I pull myself up, I also push myself up. I try to use my leg strength as little as necessary. My leg is pretty much at a 90 degree angle. As you get stronger, the chair should move further away, so that your leg is straight out. That way you are getting a little help, but you have less leverage to push up. Once I can't do any more assisted pullups, then I use bands to get an additional workout of my back muscles, as my arms get tired before my back muscles do. I'm up to 10-15 reps assisted, 15-20 reps bands for EACH pullup/chinup exercise.

I am on week 7, and can't do an unassisted one yet. Most of the women who can do them are slender AND fit. Of the three women doing pullups in the videos, Maraine uses a chair, Dreya mostly doesn't, and in the Back & Biceps video the woman uses a chair the way I do. Dreya is superfit and has low body fat, so she is not pulling up a lot of weight. I was able to do one unassisted chinup a few years back when I was 6lbs lighter. I also was doing a lot of negative pullups (start at the "up" position, and slowly let yourself down) back then. Maybe I'll start doing that as my "max rep" pullup on day 3.

As for the soreness, are you having some kind of "recovery" drink or snack after your workout?

Thanks for all the answers!
I usually work out at around 6 or 7, and I have dinner right after the work out. The dinner usually consist of 2.5 portions of chicken/fish, a little carb and leafy green veggie salad, a women's 1 a day vitamin and some extra vitamin C, as I'm on level 1 phase 1 diet. What else should I add to my diet? I didn't buy the recovery drink, is that a must? I'm suppose to eat 3 single snacks per day, but I'm not a huge snack person, and I usually just end up eating more fruits and vegetables, is that bad? Is the soreness a sign of not getting enough protein?
Today is my Rest/X-stretch day. I'm not sure if I want to rest or actually do another round of exercise today. Does the X-stretch reduce your muscle soreness compare to resting?

I also work out in the evening. Here is my standard food plan:

7AM - .5 cup oatmeal
10AM - scrambled eggs
12:30 - lunch - totally depends, usually some protein & veggie
3:30 - snack, either apple or a granola bar
5-6 - 1/2 Clif Builder Bar (10g prot, 15g carb) and a Larabar (5g pr/25g carb). This is my standard pre-workout snack.

Then I work out when I get home, 7 to 8-9 (depending on pausing etc.) After I work out I immediately have 1 glass of my protein drink (Jay Robb Egg White Powder, 12g prot) with 1/8 tsp creatine that I add, AND 2 slices of whole spelt toast with some jam. Since my protein drink has no carbs, I take in my recovery carbs in this form. THEN I HAVE DINNER. Others have a glass of milk with a banana. I have very little soreness.

You should definitely have something that is equivalent to the recovery drink IN ADDITION TO dinner. I believe the rule is within 1 hour you need to have the recovery drink/snack, it's the carbs AND protein that help with recovery. It doesn't sound like you are getting enough carbs after your workout. The Beachbody recovery drink has 10g protein and 39g carbs.

I enjoy the X Stretch, it is relaxing for me, and I can use some increased flexibility. Plus you don't have to do it depending on when you do/don't eat. I can have dinner with my kids, then do X Stretch.

can someone post a pic of this pull up dealie? I have never excercised in my life and so am looking into P90X with apprehension as it sounds like its about to destroy me...I'd love to see what a pull-up looks like - I have no biceps, triceps or chest - so, I am sure I will need all the assistance I can get - like the verizon network of people standing there...lol. I am trying to vision how the chair is used etc...

Here is a video that shows one way to use a chair. As described above, I put the chair about 12-18 inches away, and place my foot on the back of the chair...

http://www.ehow.com/video_3192_pull-.html

Thanks a lot for that link...Looks tough.


I was wondering if I should do the whole fitness test before trying the PDX 90...I am afraid I will not qualify...

You can find a copy of the fit test online (I forget where I found it), and see how close you are to passing. I tested whether I could do the the squat test, and didn't pass, so I spent a few weeks doing wall squats a few times a week until I was able to do it longer than 60 seconds.

Thanks for the answers . Now I'm eating more protein and some carbs after the exercise to prevent myself from crashing, let's see how the muscle pain goes.
Now I have some more questions. I've been monitoring my calories burned during the exercises. This is my second week, and yesterday and today, I did Core Synergistics and Cardio X. On both days, I've burned about 400 calories each day, as indicated by my heart rate monitor, which was a lot less than when I first started. Last week, I burned 600 calories each exercise. I feel like I've put in the same amount of work, and I'm sweating just as much as I use to. Why am I burning less calories? Could it be that my heart rate dropped, and I need to re-adjust my heart rate monitor? How much calories do everybody else burn during the work out? How do your heart rate change over time? Would one week of exercise really drop my heart rate much to affect the calculations of calories for my heart rate monitor? Thanks!

hey yanyi. i appreciate the attention you are paying to calories burned vs. calories consumed but in all honesty, you shouldn't have to worry about calories burned. as long as you bust your tail when you work out, it will take care of itself. pay more attention to how your clothes fit and how you generally feel as the weeks go by.

I agree! Concentrate on BRINGING it, don't look at the numbers. I have no idea how many calories I burn, my weight has increased, and I am still shrinking (week 7).

It's towards the end of my week 4 now. Thanks for all the suggestions. I'm for the most part not sore anymore . However, I caught the flu, and I'm very sick. I don't think I'll be able to "bring it" and start the week 5 exercise or even finish the YogaX today . I don't want to stop my routine and break my diet though . What should I do? Is there any exercise I can do that at least maintain my current results w/o exhausting myself? What do people normally do when they get sick?