How to Make a Whiteboard Wall for your P90X Workout Calendar

A computer scientist is writing about health, so I know you’re thinking this must be one of those New Year’s Resolutions posts in which I talk about how I need to get myself into shape. Is that what this post is all about?

While we’re discussing it, here are my health-related New Year’s Resolutions for 2011:

– Lose weight to less than 205 lbs by end of February

– Reduce cholesterol by the end of January

– Run a half-marathon by August

– Dunk a basketball in a pickup game

 

Yes. And No.

You see, I’ve already begun to whip myself into shape since the 2nd half of 2010. Specifically, I’ve been using the P90X workout routine and have been pleased with the results. Sure, recompositioning fat into rock-solid muscle may seem like the end goal, but for analytical folk like you and me it is not the only reward. My wife allowed me to dedicate an entire wall in my workout room to track which exercises I completed, how many reps, how much weight I used, and my goals. It’s a real-life data dashboard!

If you share my excitement for tracking progress, doodling, or staring at reflective surfaces, you may want to know how I did it. p90x whiteboard wallHere’s how:

  1. Determine a wall in one of your home’s utility rooms (e.g. office, workout room, basement) which is segregated from normal clutter.
  2. Purchase Dry Erase wall paint. I used Rust-Oleum and I recommend it. The price was right and I have had 0 complaints.
  3. Follow the directions on the label of your paint to apply it to your wall. The highlights of my process were:
    1. Prepare my wall by sanding rough spots and wiping off dirt.
    2. Dry Erase paint comes with 2 separate cans of different paint mixtures. I had to mix them both together before the next step.
    3. Apply a coat of the mixture as you would with any paint. I used a roller and a brush after taping the edges of my wall.
    4. Recoat if necessary. In my case it wasn’t.
    5. Wait a few days before writing on the wall with Dry Erase markers.
  4. Next is the part where the data comes into play… Look over your P90X workout calendar and map it out on the wall. Leave space to fill in the blanks for each workout.
  5. As you go through each video, especially those involving lifting (e.g. Chest & Back, Shoulders & Arms, Legs & Back), Tony will tell you to write down your results. Take action on his advice.
  6. Each week you can look back on what you have accomplished previously as your baseline. Since we’ll be getting better and stronger every week, our baseline changes frequently. A white board is the perfect vector for storing our results!
  7. After a couple weeks of doing the exercises, I recommend setting goals for each exercise. For my whiteboard, I used blue marker to record my most recent accomplishment and red marker to set a goal for myself at the end of the 13 week schedule

    Results and Goals.

 

The only step I left out was purchasing the P90X videos if you have not yet. Otherwise, that’s it!

I’m still learning a lot about working out and eating right. Hit me up in the comments or on twitter if you want to discuss.

Looking for extra motivation? In Tim Ferriss’ 4 Hour Body, he shares a story of Richard Branson, the ridiculously successful head of Virgin Group, and how he remains productive. His short answer: “Work out.”

Many of us have a habit of lounging around when tired, especially after a long, stressful day of work. I know this can be a default activity for me at times. However, we must all acknowledge that the best way to reach our goals, both physically and mentally is to work out if there is still time in the day. I realized this on my own a couple years ago, that if I force myself to get my blood pumping, even by doing something as simple as jumping rope for 5 to 10 minutes, I will feel re-energized and ready to be productive. Keep that wisdom with you when thinking about lying on the couch and turning on the television.

Additional Links for setting up your workout room:
http://www.beachbody.com/product/fitness_gear/p90x_gear/p90x_chin_up_bar.do (But I recommend getting a cheaper option)

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