Staying Fit through Strength Training: using P90X to improve body composition

  Written by Kurt Stuke on Oct 22, 2008 10:17 am

Read More: Discipline  |  Personal Development

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In 2008, I have improved my body composition through a focus on strength training and nutrition. Although I did not stop running or cross training, I spent the same amount of time (if not more) on strength training. I used two DVD based programs for my primary routines, i.e. Power90 and P90X. Both products are offered through Team BeachBody. I also utilized a portion based nutritional approach based loosely upon the guidelines as offered through the MyPyramid.gov site. I also attempted to keep my macronutrients at a specific ratio - 60% carbs/20%protein/20% fat. I have to admit that I would have had better results had I reached higher levels of compliance with the nutritional guidelines. I estimate that my nutritional compliance was in the 70 - 75% range.
 

My results YTD, however, are quite encouraging. I began the year at 230 pounds and now weigh approximately 205 pounds. I had reached 198 but have been training for the Manchester Marathon so I have put on some weight - especially as I begin to taper. More importantly my Body Fat Index (BFI) has decreased from 29.8 (as measured by a trainer with calipers) to 23% (as measured by bio-electrical impedence).
 

While I enjoy how my clothes now fit and the occassional compliment, I have also experienced an unexpected gain. I have done very little speed work as I prepared for this Autumn marathon season but I did participate in a local 5K recently. Not having done any speed work, I expected a slow time. For me, completing the race between 25 and 27 minutes seemed a reasonable goal. I was completely shocked when I saw the clock at 23:37 as I ran across the finish line. I am not sure why it took so long for me to realize the fairly obvious fact that body composition improvement would also help me as a runner but it took me reaching a new 5K PR to "see the light!" On October 4th I ran the New Hampshire Marathon in Bristol. I finished in 4:19; a new PR and an improvement of 45 minutes over my previous PR!
 

All this success with a compliance ratio in the 70th percentile (and an even lower compliance ratio in respect to my strength training). I had mixed and matched routines from Power90 and P90X; what would my results have been had I done the more rigorous program (P90X) as defined by the creators of the program? I intend to find out just how much of an impact following the P90X program rigorously (in addition to adhering to a nutritional program) will have on my body composition and, by extension, on my running. This blog will be a record of my workouts, be a record of the changes in my body composition, and ultimately chronicle just exactly how much impact a positive body comp change can afford a runner.

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