Thursday, February 14, 2013
This is a question we get A LOT! I just finished giving someone my take on it, and thought it might be good to drop here in a blog too! So, I hope you find it useful.
How often do I do DDPY, and which workouts should I do?
This is a great question, and the long and short of it is that there's not one best answer. A lot of people will tell you a lot of things, and they will probably all be good suggestions. What I can also tell you is that while there's the program guide, a lot of people do like to move past that, and that is not a bad thing. If you are at this point, then the next thing I ask people is where they are at physically.
Are you just starting out (worked out less than 1 time a week)?
Have you been working out before (2-3 times a week)?
Are you a workout machine to an Athlete?
In all cases, unless you have done some yoga previously, I would urge doing the Diamond Dozen a few times, then Energy! for a week or so to get the moves down. Proper form, really getting ENGAGEMENT (one of the core pieces of DDPY), and understanding DDP's instructional method is as important (I think) as doing the workout itself. It's really easy to jump in and either fall behind DDP or get used to doing the moves wrong because you are trying to keep up.
If you are just starting, then workouts can go as often as you want (at least 3x a week, and up to every day), BUT I would urge that you stick with Energy! and Fat Burner first. Really watch your heart rate during these workouts and make sure you are in your target zone. You want to get to a point in the workouts where you are challenging yourself (HR is up and you are working), but you don't have to hit safety zone every few minutes. Also, get past the muscle soreness stage. You might notice soreness lasting a couple days to a week. If it's any longer or you feel pain during or after the workout, stop. See your doctor if necessary before going on. If you get past these workouts then move to Strength Builder, Mixed Tape, Stand up. After these, schedule yourself a Diamond Cutter.
All the of the first stuff applies to the next level, but really what will make it stand out is how frequent you do the workouts, and which ones you do. If you are at a point where Energy! or Fat Burner is just a 'day off' workout, or something you throw in when you aren't feeling it, then (maybe) start 2 a days, or finally get to rotating workouts like Strength and Diamond Cutter regularly, and throw in Double Black Diamond as your challenge.
If you are an Athlete, then you should be able to handle any workout, any frequency (hopefully at least 6 days a week and some 2 a days) and may want to consider getting the Extreme workouts.
So that's as far as a suggestion on levels of the workout that you can go, BUT that's all going to fall apart if you don't have a goal or a workout schedule to look forward to. DDP would say, and I firmly believe that if you are going to think it, then ink it. For me that works for both GOALS and a schedule. Get something on paper or a white board where you can see it. Write out the workouts you plan to do, and watch yourself cross them off. You get to hold yourself accountable that way, plus look back at all the workouts you crossed off the schedule because you DID them.
So, that's my quick and dirty advice on workouts, frequency, and what you might want to do. I hope it helps. The key, know yourself, challenge yourself and MAKE IT YOUR OWN!