It seems lately that every celebrity, young and old, is extolling the benefits of the P90X workout program. This program has purportedly helped Usher keep his dance grooves moving, while Taylor Lautner swears P90X allowed him to bare his totally buff chest in those vampire flicks. The real question is, can P90X help you pursue your weight loss goals?

[Lautner credits P90X for his buff bod....are these results you could live with? 'Cause I totally can!]

What IS p90X?

P90X, also known as Power 90 Extreme, is a weight loss program designed for home use. The claim made by P90X creator Tony Horton is that this weight loss program will improve overall physical fitness in…90 days! Sounds good, right?

Well many things sound good, but with a combination of stretching, cardio, yoga, and strength training, P90X will surely get you fit. Their additional focus on nutrition and diet had me intrigued enough to keep digging.

With a slogan like “regular to ripped in just 90 days”, you can be sure hundreds of celebs all over the globe go to this quick fat loss program.

What’s GOOD?

What’s good about P90X is that the workout plan consists of 12 different exercise regimens, allowing you to target all problem areas without getting bored.

Their theory of muscle confusion was especially interesting, and I think every dieter who has rushed home from the gym only to discover the scale says the same thing it said 3 weeks ago, will agree. Muscle confusion means doing a bunch of different exercises throughout each workout routine to keep your muscles multi-tasking, and therefore confused and unable to get used to the workout movements.

The best thing about this ultra rigorous weight loss program is that each video features a variety of exercise models performing each exercise in varying degrees of difficulty. This allows practically all users to follow the exercise regimen as instructed.

P90X is a fitness program that those who need a very strict diet plan to follow for weight loss. The 90-day program comes with the exercise DVDs, a nutrition guide, calendar, and a fitness plan to make sure you have all the tools you need to get healthy and in shape.

With a (90 day) money back guarantee, it sounds worth a shot.

[For many celebrities this logo can take them from 'has-been' to 'comeback kid', but is it the weight loss program for you?]

What’s Not-So-GOOD?

While P90X and its celebrity endorsers have me sold in the physical and some nutritional aspects of this weight loss program, the price seems made for the rich. With 3 payments of $40 each plus shipping and handling, your bill will be about $140. It’s true that’s a small price to pay for great health and a rockin’ bod, but you still need other exercise equipment to complete the DVDs.

Phase 1 of the nutrition program focuses on high protein and low carbs to emphasize how carbs affect energy level, and that’s a good thing. I just think it encourages that ‘Atkins’ frame of mind.

P90X requires users to workout 6 days each week, resting only one day. Millions of users swear by its effectiveness so who am I to question this wisdom, but it does seem a lot to ask of someone with problems getting motivated to workout.

Again, the cost. With dumbbells, resistance ropes, and a pull up bar plus the costs of protein bars ($23.95), recovery formula ($45.95) and multivitamins ($42.95), this program costs well over $300. Awesome if you have a celebrity bank account, less awesome if you’re on a budget.

This isn’t a negative per se, but P90X is a VERY strenuous workout….VERY. If you are extremely out of shape and that means out of shape, not just overweight, you should take it easy during the first few weeks. If you have injuries or weight-related health problems ask your physician how to ease into P90X.

The Verdict

Well celebrities swear by anything that helps them look good on stage, in a particular role, in a specific outfit, or even on a list of Hollywood fashion disasters, so how can we really trust them?

Usher looks great. Pink looks great. Sheryl Crow looks great. Matt Diaz of the Braves looks great. And everybody knows how great Ashton & Demi looks so do we really need to say whether or not P90X works?

[Results are never typical for these weight loss programs, but these photos have you picturing yourself looking a feeling a whole lot better...right?]

Of course we do. The program is incredibly promising. If you can survive the first couple of weeks of this intense weight loss program, you will quite probably witness a noticeable change in your overall health and appearance. Sure the cost is definitely something to think about, but the nutritional supplements are totally optional…and you have the expert weight loss wisdom of TFLA to help you with all food related quandries!

Tony Horton motivates, and sometimes infuriates you throughout all 12 DVDs. Sometimes his love of this intense workout is maddening, but when you need motivation Tony is the guy to get you pumped up to the finish line. Click here for more information on P90X weight loss program.

If you feel the need to compare and contrast weight loss programs, check out our fat loss review of the Fat Burning Furnace.

Whether you are a professional athlete or playing on team at your local YMCA or aiming for a personal best in your next workout, what you eat and drink day-to-day will affect how well you can train.

If you don’t eat well you may lack the energy to train with intensity and duration, break down your body’s lean tissue (muscle) for energy, lose bone strength, or get sick or injured.

In today’s post, we take a look at the importance of three key ingredients (carbohydrates, fat and protein) in your daily caloric intake and provide estimates on appropriate amounts for those individuals who have established a regular exercise routine.

Carbohydrate

Why do we need it? Everybody, from marathon runners to body builders, need carbohydrates. It provides quick energy for your muscles and brain.

How much? Anywhere from 6 to 10 grams of carbohydrate per kg of your body weight per day (g/kg/day) is needed. For a person who weighs 85 kg (or approximately 187 lbs), this is an average of 680 grams/day.

Protein

Why do we need it? Protein is needed by everyone to help the body build and repair muscles and other tissues.

How much? Anywhere from 1-1.5 grams protein per kg of body weight per day (g/kg/day). For a person who weighs 85 kg, this is an average of 106 grams/day.

Fat

Why do we need it? Fat is essential in the diet for both health and performance. It provides much needed energy and helps your body absorb fat-soluble vitamins.

How much? People need 20-30% of their calories from fat. Much of the research currently suggests very high fat nor very low fat diets are necessary or healthy long term.

Eating before and after exercise has been popularized by bodybuilders everywhere and at times taken to the extreme. To see how extreme, check out Brad Pilon’s Eat Stop Eat book and his analysis of intermittent fasting. In general, eating 2-3 hours before exercise for extra energy is usually a good idea. You are stocking your body with fluids and preventing hunger in order to have your body focussed on the upcoming task.

Choose foods rich in carbohydrates with some protein and a little fat like the classic bagel with peanut butter, a small plate of pasta with cheese, or my personal favorite, a granola bar and a bananna. As with any meal, a glass of water is always recommended. Having a small meal, similar to the ones’ mentioned above within 60 minutes after your exercise will help your muscles repair and recover.

For more ideas regarding healthy eating check out Mike Geary’s book The Truth About Six Pack Abs. You will find nutrition guidelines, eating habits and need-to-know information regarding your body and why the majority of people trying to lose weight fail miserably.

It’s been awhile since we shared a receipe here at the Fat Loss Authority so it’s time to change that trend. Let’s also say that after our recent post about the Mediterranean Diet my mind was on food. I was recently out for lunch with a friend at a buffet style restaurant. Yes, a very dangerous place to lose all self control but we both are health conscious enough not to go crazy and besides, it was our cheat day. One thing that we both noticed was the amount of mayo-sodden salads that were available in all different shapes (pasta, brocolli, etc).

So here is delicious receipe that we found to try out in your own kitchen. This recipe calls for roasted or grilled chicken that has cooled. Using leftovers or buying a rotisserie chicken already barbequed and letting it cool in the refrigerator overnight is the way to go. You can use any sort of pasta, even asian noodles such as udon, but for simplicity’s sakes we are going to stick with traditional rotini pasta or what my non-italian friend calls it: spirals.

Chicken Peanut Pasta Salad (Hot or Cold)

This receipe makes 6-8 servings
* 1 lb (450 g) dry rotini pasta

* 1 cup (450 mL) frozen peas

* 1/2 cup (125 mL) chunky peanut butter

* 1/3 cup (80 mL) low-fat sour cream

* 1 to 2 tsp (5 to 10 mL) hot sauce (more or less to taste)

* 1 tbsp (15 mL) cider OR white vinegar

* 2 tbsp (30 mL) grated fresh ginger

* 1/3 cup (80 mL) orange juice

* Salt AND freshly ground black pepper, to taste

* 3 cups (750 mL) chopped cooked and cooled chicken

* 2 large carrots, diced

* 3 scallions, chopped

Bring a large pot of lightly salted water to a boil. Add pasta and cook according to package directions.

Just as pasta finishes cooking, add peas and stir for 30 seconds. Drain and rinse pasta and peas under cold water until cool. Let stand in colander to drip excess water.

As pasta is cooling, combine peanut butter, sour cream, hot sauce, vinegar, ginger and orange juice in a blender. Blend until smooth. Season with salt and pepper. If peanut sauce is too thick, add more orange juice or water until it is pourable.

In a large bowl, combine chicken and carrots. Add drained peas and pasta; toss well. While continuing to toss, slowly pour in peanut sauce. Mix until all ingredients are well coated.

Top salad with scallions. Serve immediately or refrigerate.

Approximate nutrition per serving: 381 calories, 14 g fat, 29 g protein, 36 g carbohydrates, 7 g fibre

Check out Vince DelMonte’s Your Six Pack Quest for further information on how to lose fat and uncover your six pack. The program comes with more bonuses than I can count (see full review), including the fat loss virtual training, ten- 84 day meal plans that accommodate for any body type, and over 15 hours of video footage of Vince in the gym showing you each and every exercise and workout personally.

It’s time to review some important tips we’ve covered off here at the Fat Loss Authority. Think of this as your study sheet. We know the reasons behind each point, but if you want to review the details, look back at our previous articles. We’ve broken them into the two pillars of our fat loss adventure: Exercise and Diet.

Exercise

1. Start slowly. Set short-term goals to help boost your confidence and stay motivated.

2. Set challenging but realistic goals.

3. Create a support group. Involve a workout buddy, your family, a friend.

4. Schedule exercise as you would a business meeting. Morning is better because it’s easier to get overwhelmed with other tasks as the day goes on, but a long walk after dinner works great too.

5. Do resistance training about three times a week. Muscle mass raises your metabolism, burning more calories.

6. Expect some soreness, boredom and frustration. Plan how to overcome and conquer them.

Diet

1. Eat breakfast every day. Try to include three of the four food groups — for example, egg whites, oatmeal and fruit or yogurt sprinkled with low-calorie granola and fresh fruit pieces.

2. Snack frequently. This releases sugar more slowly in your bloodstream, preventing spikes and crashes in your energy.

3. Eat small snacks of protein through the day.

4. If you go too long between meals, drink half a cup of juice to stabilize blood sugar levels before you eat in “starvation” mode.

5. Fruit contains mostly sugar and carbs, albeit healthy, so eat them only in the morning. Switch to vegetables in the afternoon and evening.

6. Don’t eat carbs at night. Your body can’t burn them and they turn to fat. Try tea or broth-based soups.

Remember, this is a partnership between two important aspects of your lifestyle: Exercise and Diet. What you ingest, or input into your body, will affect what you output, or burn off, from your body and vice-versa. You can’t workout like Mr. Olympia and then go to the drive-thru for a Big Mac combo and McFlurry; it just doesn’t work! Alright, enough lecturing, you get the point so now it’s time to execute. Ready, set, GO!

For more great ways to a greater body check out Craig Ballantyne’s Turbulence Training for Fat Loss. Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.

Still can’t seem to trim your waist line? You could be sabotaging your weight loss success. Here are 3 reasons you’re not losing the weight you deserve too!

1. Instant Gratification

We all want to lose 10 pounds in 10 minutes but there are not shortcuts on this journey. People need to let go of the temptation to want to find the latest ‘quick’ way to reach their goals. Remember the old story about The Tortoise and The Hare? Well the moral of the story is slow and steady wins the race and so it is with your fat loss goals. Make it a lifestyle and not a flavor of the month.

2. Going to Extremes

No carbs, no sugar, no protein! It’s all desperation that inevitably leads to nowhere or worse… frustration. Doing multiple drastic changes all at once like eliminating sodas, fast food joints, and joining a gym can be a huge psychological shock. Take it easy, one step at a time. Week one: make a goal, like ‘no late-night eating’. Week two: limit yourself to one coffee. Week three: join a gym. Incorporating slow lasting changes will build greater momentum towards your fat loss goals.

3. Blaming Yourself

You didn’t go to the gym for a week. You had a can of coke or some chocolate deserts at that last office lunch party. So what? These are minor bumps in the road. We sometimes get caught up in an extreme diet or lifestyle change, and then give up because we think we’re back to our old habits. It’s important to understand that change usually happens by taking two steps forward and occasionally one step back.

We all have good days and bad days so relax and have a sense of humour about your trails and tribulations towards a healthy lifestyle. Exercise not only your body but your patience as every step forward gets you closer to your fat loss goals.

Check out Vince DelMonte’s Your Six Pack Quest for further information on how to lose fat and uncover your six pack. The program comes with more bonuses than I can count (see full review), including the fat loss virtual training, ten- 84 day meal plans that accommodate for any body type, and over 15 hours of video footage of Vince in the gym showing you each and every exercise and workout personally.

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