- Drink Water... LOTS of the stuff. You will need to rehydrate, because you will be sweating out of places you didn't know could sweat.
- Sip on your water. Especially with the workout. Don't guzzle it. If you do, you can anticipate cleaning puke up or at least you will have that uncomfortable sloshing in your belly as you workout.
- You're calfs WILL be sore for the first week or so... As will some of your other muscles. But muscle soreness is good. It might tai you a little while to get out of bed or in and out of a seat but it will go away. Muscle soreness is NOT a reason to quit.
- Stretch, stretch, stretch... Although there are two little stretch sessions in the workouts, I highly recommend doing at least two minutes of independent stretches before you press the play button. I strongly suggest you focus on your calfs, hamstrings, and quads. It doesn't hurt to sneak a few extra stretches in during the day too.
- Pace yourself! One of the most important tips that I can't stress enough...It's a 45 - 60 minute workout. Don't go "all out" during the warm up. It's just that, a warm up. Yeah, it too will kick your butt and get you sweating... but you have to be able to get to the rest of the exercises. The circuits typically come in three. The first round is a slow, second round is moderate pace, third is do what you can do! As much and as fast as you can while keeping GOOD FORM!
- Don't compromise your form! You can and will hurt yourself if you keep pushing yourself. Specifically if you push and your exercise technique isn't spot on. Listen and watch how the exercise is supposed to be performed. If you notice you don't look what it should or you hurt...STOP!!! Take a break, then try again.
- "Take 5"! Well maybe not 5 minutes, but enough time for you're heart rate to slow down, so you can catch your breath, and to let your muscles get some fresh blood and oxygen to them. Get some cold water while your at it. Even the fitness gurus and Shuan T takes a break durning the intense workout(s). Overall...Listen to your body, it knows what it can and can't do.
- "No pain, no gain!" NO! This could not be anymore false. If you experience pain of any kind, STOP! Pushing through will only make it worse. Pain is there for a reason, it's a built in alert to stop whatever your doing because you're about to cause harm to yourself. See a medical professional if needed.
- The "It hurts" Modification! If you hurt or notice there is a specific exercise that bothers you or a joint (like your knees) Change it out for something else. "Power Knees" not for you? Trade in Mini Jumps or lunges. Key is to keep your form no matter what.
- The "I can't do it" Modification. Not everyone can do a push up, modify it. Do a high plank instead. Same for other exercises. If you can't do what they he is asking, do something you can safely do to build your way up to the next level.
- Schedule it! A large part of the battle of getting through this is with finding time to do it in your busy schedule. Get up an hour early or plan to do it before dinner... either way. If you don't have a solid schedule to do it... it won't get done.
- Don't eat... A big meal or crappy meal at least 2-3 hours before you workout. If you do, you will pay for it. Either puking, fighting the urge to puke, or overall sluggish from what you're body is working on in your stomach.
- Diet Plan... I couldn't stick to the issued diet plan because it's expensive for me. If you can stick with the plan great! If not, I suggest still watching what you eat. You will get hungary because the workout uses up a lot of the fuel your body has stored. You will need to refuel for your recovery and for the next workout. Moderation and tracking is key. I use FatSecret.com to track my weight, calorie intake and calorie burning. I recommend them or one you find to track what you eat.
- WTF...Week 5 & Week 7! Both weeks include the Fit Test and the Max Interval Circuit. Problem is... with the Fit Test, you go all out. You are suppose to max out to see how/if you have improved. My problem with this is, your too spent to do the Max Interval Circuit. This then compromises your form and you're pretty much worthless for the workout. If you do vise-versa, you are pretty much guaranteed to have worse Fit Test numbers because the workout will fatigue you. My suggestion is to preform the Fit Test on your "Day Off". Then the following day, Do your Max Interval Circuit. (or vise-versa).
- Knee pain. I find this to be the most common complaint with this routine. It all falls back to keeping your form/technique and or modifying if you know something hurts your knees or what ever else. This is a high level program so your joints and muscle are most likely not yet "use to" the new demand or stress placed on your joints. *I took 2 Aleve and put ice on my knees 2 -3 times a day until the pain was better controlled and practically gone around week 5.
- Dig Deeper! Life happens! Don't get discouraged if you miss a workout or if you're not seeing the results you want. Stick with it. Take a day, two, or more off if you need. It's not the end of the world. It will be there when you're ready. All you have to do is press play!
- Weight Loss. Everyone and every body is different. It took me almost 6 weeks to see any change. I've lost ~12 lbs thus far. Some will show faster, some later. Either way, you will see a result if you stick with it.
Any questions, comments, tips, and suggestions are welcome! I will be adding to this list as I make my way through round two and my wife makes her way though round one after having our daughter Millie! Hope this helps some of you, and again, feel free to ask a question if you have one. Leave it in the comment section or via Twitter @Batteman87 Thanks for looking!
*"I took 2 Aleve and iced my knees"... This is what I did, this is not to be taken as medical advice for what you should do. Nor should this post. I recommend consulting with your physician before, during, and after your Insanity Workout journey if you have or think you have any issues. Basically, I'm not responsible for what you do...