What you need to know about P90X, Insanity, Weight Watchers, Shakeology, Cleanses, and Nutrisystem

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There are a million and one fitness products and diet systems out there to “help” you get healthy.

Because there are so many options, I get a million fitness emails a week (okay more like a few dozen) from Rebels asking me for my thoughts on certain programs and products that are popular.

Today I wanted to highlight the biggest/most successfully marketed programs out there, and give my humble thoughts on what I think is right and wrong with them, and how they could be better.

Not that they’re asking for my help, it seems like they’re doing quite well!  But for the other few hundred people a week, let’s clear up what works and what doesn’t.

P90X and Insanity


Muscle confusion! Tony Horton! Shaun T! Shred your muscles and get a killer INSANE workout!

P90X and Insanity are probably the two most successful fitness infomercial products in history. Tons of before and afters, a program you can complete at home, workouts that leave you gasping for air, and routines that focus on strength training rather than just cardio.

Is it all hype? Or are Tony Horton and Shaun T onto something here?

PROS: Honestly, I believe P90X and Insanity to be pretty solid programs…if you have time, willpower, and energy for it repeatedly for 90 days.  If you are somebody that needs to feel beat up at the end of your workout to make it FEEL like a workout, and have 60-90 minutes every day to devote to fitness, then these programs here are built for you. On top of that, I’m a big fan of the fact that the programs are things that you can follow along with at home: put the DVD in, follow the instructions step by step, and 90 days later you’re in much better shape. Outsource your brain, follow instructions, boom

I do love the focus on strength training here, as I find that to be a much better boost to developing a great figure (and self confidence) more quickly than just steady cardio.

CONS: Now, the reason why P90X works is because you’re required to work out for 60-90 minutes, every day, for six days a week. On top of that, you’re also overhauling your diet to eat healthier.  As we all know here at Nerd Fitness, your diet accounts for 80-90% of your success or failures when it comes to getting fit.

So, I’m not really surprised that training six days a week and changing your diet will result in a significant transformation.

My concern with these workout programs: It’s requires a MASSIVE commitment. Especially time. For people who don’t have that amount of time every day, it’s very easy to fall off the wagon after missing a day or two.  On top of that, I’m not a big fan of feeling like I want to die at the end of a workout (which is one of the reasons I’m not a CrossFitter). Remember, the best plan is the plan you stick with. And not many people can stick with these plans.

Lastly: What happens when your 90 days are up?  What happens if you go on vacation and don’t have access to the program?  I’ve spoken with a lot of people who have had great 90 day transformations, but then returned to what they were doing before because they no longer had a DVD yelling at them.

If you fundamentally transform how you live your life permanently after your 90 days are up, GREAT! If you go back to old habits, you’ll end back up where you were.

There’s no addressing of the root problem: building solid foundational fitness habits!

Final word: If you tried P90X and didn’t make it through all 90 days, don’t beat yourself up. I run Nerd Fitness and I doubt I could last more than a few days! I only exercise for an hour a few times a week (along with walking), and I don’t like destroying myself with my workouts. I like to feel GOOD after I’m done 🙂

Weight Watchers

Weight Watchers

Weight Watchers is the juggernaut in weight loss programs. 

Each type of food is worth a certain number of points – you have a daily point allotment and as long as you stay within your point total, you should lose weight.

Now, Weight Watchers has both an online component and an in-person component, where you go to weigh in on a regular basis and have a group of people to help keep you accountable.

Should you be watching your weight with these folks, or looking elsewhere?

PROS: I love the accountability part of Weight Watchers, and honestly I believe this to be the reason that it is successful for a lot of people.  When you constantly surround yourself with people who are trying to better themselves and be healthy, it’s amazing what you’re capable of.  I think accountability is such a strong factor when it comes to health and wellness, and Weight Watchers provides that in spades.

I’m also a fan of the fact that they make the entire eating process simple.  I don’t necessarily agree with how that point system works, but I like that it simplifies the entire process

CONS: Ok, I have a few complaints about Weight Watchers:

  • Their point system, although recently updated, is still firmly planted in the old conventional wisdom.  “Whole grains are good. Fats are bad.”  Some of their point values are very questionable.  Pizza costs points, while toppings each certain points, too…regardless of whether or not it’s fresh chicken, broccoli, or processed sausage.
  • The point system factors in very little when it comes to the quality of the food.  They’d rather you eat a bunch of whole wheat pasta or low calorie processed snacks than real food. I’m talking about stuff like grassfed steak and veggies, or eggs and bacon. Worst of all, they ALSO happen to sell boxes of heavily processed, low-fat “health” food (packed with sugar and/or preservatives) that many people gobble up because they’re convinced the point value will help keep them healthy.
  • You can become tethered to this point system.  Every meal becomes a chance to become further addicted and neurotic about your eating choices.  On top of that, people often find themselves with extra points at the end of the day, so they stuff their face with unhealthy foods to reach their point total because, “I have the points, might as well use them.”
  • Their focus is weight loss.  NF Team Member Staci was a member at Weight Watchers.  She asked about the foods she was eating and was told “I don’t care if it’s healthy, as long as you lose weight.”  Obviously not all Weight Watcher ‘leaders’ act like this, and I hope Staci’s case was a rare one – and I hope the dude was eventually fired! I DO worry that your body composition and overall health just isn’t valued as much as the scale, which can become a dangerous mentality.

Final word:  Too much reliance on an outdated point system and the pushing of unhealthy sponsored products for my taste.  Fantastic for the group accountability though, I just wish it had more emphasis on proper education and REAL food!    



So freaking simple.  Get your meals in the mail, stick them in the microwave, eat them, and wallah…lose weight.  You get to eat things like pancakes, pasta, and cookies and still have success.

Plus, celebrities do it!  

So, what’s the real story here?  Is this a great way to lose weight while eating the foods you love, or is it a system designed to make you reliant upon their high profit food products?

PROS: I love the simplicity of Nutrisystem. You get meals in the mail, you stick them in the freezer, and then you heat them up for each meal and you will most likely lose weight. By following this plan perfectly, you’ll most likely end up eating fewer calories than you were consuming in the past. Eating less bad stuff than usual is a recipe for weight loss success in the short term.

Unfortunately, my praise for Nutrisystem stops at its simplicity.

CONS: If you think you are being healthy by eating muffins, strudel bars, pancakes, pasta, chocolate frosted donuts, chicken pot pie, and macaroni and cheese…you’re deluding yourself.

Nutrisystem is designed to appeal to people who want results but are less interested in building new healthy habits. These foods are all weak substitutes for their real counterparts, and I can’t imagine they’re nearly as good.

Personally, I’d rather take care of myself 90% of the time and then eat a REAL cookie or have a real slice of pizza every once in a while. Compared to stuffing my face daily with cheap pizza or cookie imitations and pretend like I’m being healthy, I’ll take the former!

Along with Weight Watchers, Nutrisystem is still grounded in conventional wisdom of “grains are good, fat is bad, avoid cholesterol” mentality. It also sounds like it breaks one of the rules of the Nerd Fitness Diet: “Eat real food!”

Also, like Weight Watchers, there is minimal education, little focus on healthy habit building, and no preparation for life beyond Nutrisystem.  Because it’s SO simple, people often get thrown off completely when they travel, go on vacation, or can’t afford to keep buying meals through the mail.  Nutrisystem makes money by making you dependent upon their system – which might work for a short time, but is unsustainable long term.

FINAL WORD:  Yes, you lose weight when you eat less consistently. But are these meals healthy and providing you with the energy you need to feel great?  I like Nutrisystem for its simplicity, but dislike it for its food quality, lack of education, and reliance upon unhealthy, unsustainable food system. We can do better!



I had a friend recently ask about Shakeology on Facebook, and he received a ton of positive feedback from people who loved it.

The concept: Replace one of your meals each day with an easily prepared shake.  The shakes from Shakeology allegedly “[use] 70 nutritious ingredients, help detoxify and protect the body against free radical damage, help fight food cravings, and even helps support a healthy libido!”

Not bad for a bunch of powder, eh?  So what’s the deal?

PROS: Like Nutrisystem and Weight Watchers, I commend Shakeology for its simplicity.  Take a meal, replace it with a shake, and lose weight.  Although I’ve never actually tried shakeology or consumed one, people praise its taste, and a review of its ingredients seem like it has quality protein sources, a decent amount of protein per serving, a low amount of sugar. 

If you are traveling, it’s easy to throw a pouch of Shakeology powder into your travel bag, grab a shaker bottle, and have a meal ready to go when you’re ready to go.

CONS:  I’m not surprised people are losing weight with this plan if they follow it exactly.  They are replacing a meal (probably 500-1000+ calories) with a Shakeology shake that only has 120-160 calories in it. That’s a reduction in daily caloric intake of 380-780 calories.  Remember, just 500 fewer calories per day can result in a loss of a pound a week.

My big concern is that a meal of only 120 calories is NOT going to leave you satisfied and satiated – on top of that, I’m dubious of anything that has 70 ingredients in it!

Finally, I’m still hesitant of relying on a proprietary meal that I need to purchase in order for my “weight loss plan” to work.  What happens when you run out of Shakeology powder, or you don’t have access to a blender, or you are on vacation?  Can you still actively consume the same amount of quality calories and maintain the same nutritional profile?

I also cringe any time I see any marketing that mentions “detoxify” or “remove toxins” – that’s not actually a thing!

FINAL WORD:   I can see something like this working for somebody who loves quick fixes and wants to lose 10 pounds, but doesn’t want to change their lifestyle permanently.  Of course, after they lose their 10 pounds and stop doing Shakeology, they’ll most likely return to their old weight and have to repeat the process. As there’s no change in one’s diet habits, long term success will always seem elusive.

What I’d do instead:  Why not make your own shake and not be reliant upon another propriety system?  Try some frozen fruit, a scoop of whey protein, some frozen spinach, and coconut or almond milk.  That’s what I do 🙂 

Juice cleanses


Simple enough – Stop eating and just drink this juice for the next three-ten days to get your body detoxed and lose a lot of weight!  Although there are tons of different kinds of cleanses, most revolve around you not eating anything, and instead replacing all meals with a blended concoction of fruits and or vegetables.

PROS: You will lose weight.  Duh.  Instead of eating food, you’re just going to drink liquid calories and probably drink a fraction of the number of calories you consume on a regular basis.  Because you’re not eating a lot of carbs or sodium (due to not eating solid food), you can potentially lose a tremendous amount of water weight early on (which is temporary, and isn’t the same as losing fat).

You’re probably eating more fruits and vegetables than you would have eaten otherwise (provided you’re blending up fruits and vegetables instead of just drinking fruit juice).

CONS: I’m going to guess that during these 3-10 days where you don’t eat any food, you are going to be absolutely miserable. If you are just drinking fruit juice in place of your meals, you’re essentially drinking sugar water (with much of the fiber and nutrition of the fruit removed).

The majority of the weight you lose during these three days will be water weight – depending on how much carbs/grains/sodium you normally consume, this weight loss can seem falsely dramatic.

As soon as you go back to eating the old way, that weight will come right back.

What I’d do instead: If you really want to detox, why not spend a few days eating lots of protein, spinach, kale, and broccoli (“a toothbrush for your colon”?). I’m not a fan of the term “detoxing,” which implies a temporary fix, but I’m all for it if it can kickstart you actually making positive permanent changes to your diet (see “diet and exercise” below).

Diet and exercise

steve push ups

I read about this one on TV once, and figured I’d do my best to investigate.

Instead of buying a shake powder, confusing your muscles, ordering meals through the mail, or swapping out food for liquid, there’s this philosophy called “diet and exercise.”

It doesn’t require you to buy anything, oddly enough, but rather asks you to make an adjustment to how you live your life.  The goal is to spend more time moving and less time sitting. Then focus on eating more real foods and less processed foods.

So, does this fad have legs?  Or is this another money-grabbing plan designed to get you hooked on another proprietary technology or service?

PROS:  Unlike almost EVERY SINGLE one of the systems above, which imply temporary fixes, “diet and exercise” is more of a lifestyle change that can last for the rest of your life.

Instead of drastically changing how you eat and move in the short term, you’re asked to make small changes that result in long term, permanent changes to your lifestyle.

Diet and Exercise’s biggest pro: lifelong results.  If you are on vacation, you’ve been educated on how to eat the right kinds of foods. If you don’t have access to a blender, or you can’t afford to order food through the mail, you know how to cook a basic meal.  If you don’t have access to a DVD player, you can still complete a basic bodyweight workout or find a park to exercise in.

Diet and Exercise do not require you to spend any extra money or buy any fancy products or meals. You’re not restricting yourself and spending weeks being miserable, anxiously awaiting the day you can go back to your old lifestyle.  Instead, this is just the new you: healthy and happy.

CONS: The biggest con I have with diet and exercise is that it actually requires commitment and change.  There’s no shake in the mail, no DVD to follow, but rather you taking control of your health.

It’s also a challenge in that you actually need to make long-term changes to your diet.  Eating cookies, pasta, cake, and muffins isn’t good for you, so you’re actually going to need to change that to see results.

It’s deceptively simple to learn but difficult to follow through with for many people who are just looking for a quick fix.  We all know we need to exercise more and stop eating junk food, but we can’t force our brains to do it…which is why we need to educate ourselves on willpower.

Finally, the results are not instant.  “Diet and exercise” can often require months of change before solid results can be seen.  Compare this to a calorie restricted crash diet, or weight-dropping juice cleanse, and the scale might not move as dramatically

Final Word:  This is our favorite fad of all.   It’s the fad that’s helped the following people have success:

  • Joe, who dropped 130 pounds in 10 months
  • Staci, who got healthy and now powerlifts
  • Bronwyn, a mother of three (two?) who dropped 40 pounds
  • Saint, who went from 60 pounds overweight to six-pack for his wedding

This is what we’ve built our Nerd Fitness Academy around: education, systems for habit building, and support that give you the tools you need to succeed anytime, anywhere, for the rest of your life. No pills. No potions.

It’s not get-fit-quick, it’s get-fit-forever!

What else?


I’ve tackled the biggest and most popular diet/exercise programs out there right now, but I’m sure I missed a few.   Leave a comment with your question and I can add it to the article.

Do you have any experiences with the above programs, good or bad?  I’m sure if you have a thought/opinion, we have approximately 200,000+ people who would love to hear from you.

I’m personally excited to hear from you if you’ve done a bunch of the above and recently switched to “diet and exercise” – how have your results differed?

Let’s hear it in the comments below!



photo source: Flavio: lego tunnel, Alan Cleaver: Start Today, fady habib: juice, porcupiny: shakeology, Shawn Honnick: nutrisystem, Sarahnaut: Weight Watchers, Jeanette Goodrich: Insanity

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141 thoughts on “What you need to know about P90X, Insanity, Weight Watchers, Shakeology, Cleanses, and Nutrisystem

  1. what about bonytobeastly.com? its about gaining weight and muscle for skinny guys!

  2. Did P90X and then Insanity. Loved them both. I had been a steady exerciser for years before I did those, so the habits were already in place. Both programs helped me get fitter and stronger. I’ll pop in a DVD from time to time because they’re good workouts, but I prefer long distance running now.

  3. Is anyone concerned about injuries with DVD programs like Insanity? I worry about the new exerciser with no experience and no one to watch or cue them, they could get hurt and wind up with fear and misconceptions toward exercise.

  4. Hey, I was wondering the same thing, I’m just coming up the the end of the second week on the 12-week military program (http://goo.gl/vx0huX) and I like it because I’ve tried doing free-weights, but I’m definitely more of a bodyweight exercise kind of guy and it appeals to my more free side where as you say, it’s a lot easier to just tweak an exercise if you’re finding it too easy (or too tough)

    How have you been finding it so far?

  5. There’s a great thread on DDPYOGA in the NF forums where I talk a lot about it: http://rebellion.nerdfitness.com/index.php?/topic/45222-ddp-yoga/

    I was surprised to not find DDPYOGA in this article, then again, the article’s main goal was probably to highlight the weaknesses of popular programs and show why the “revelatory” aproach of “diet and exercise” is still the best idea and DDPYOGA has hardly any of the weaknesses found in the other programs maybe aside from the “whole grains = good” approach that is easily ignored.

  6. I am curious about your take on Drew Manning. He’s the trainer who wanted to better identify with what his clients experience. He spent 6 months not exercising and eating horribly, gained 70 lbs in the process, then spent the next 6 months getting back into shape. Anyway, I think he may have a pretty good handle on the lifestyle change way of doing things.

  7. Hi Steve. Having been on the Weight Watchers roller coaster ride a few times over my lifetime, I feel I can offer a fairly qualified opinion…. It does work if your goal is to lose weight and they do have an exercise component to try and get fit but that’s where the similarities end. I’ve lost the weight before and then, even having gone on “maintenance”, had it creep back up again; repeatedly. I’ve been on Paleo since September and a member of Nerd Fitness since October and I can tell you, I’ve never felt more committed to anything else before. Put simply, it works and it works long term. Paleo just makes sense to me, getting rid of sugar and wheat removes 99% of the cravings, you eat healthy satisfying foods and with no need to record absolutely everything makes it much more “user friendly”. I’ll admit to having to spend more time planning and preparing food but overall, this has been the most successful lifestyle change I’ve ever embarked on. I’m 52 years old, I’ve lost 38 lbs and I’m in the best shape I’ve been since my 20’s. While I’m still not a big fan of exercise, I do it religiously ’cause I don’t feel right if I don’t. My goal was not only to lose weight but to gain some upper body strength and it’s working, very slowly but surely. Thank you Nerd Fitness team for your continued support.

  8. Well all I can say is I wish I’d found you sooner, Steve! It’s very refreshing to find someone leading a no-nonsense fitness group focused on real, sustainable goals and proper nutrition with real, accessible food! I’ve been on this journey to better health my entire life and have come to many of the same conclusions as you, but still stumble at the fitness motivation part. I’m hoping the more that I read and utilize the resources here at NF that it may help me include realistic fitness goals into the very unpredictable work life that I have 🙂 Thanks for being awesome and real! You and Staci are very inspiring people!

  9. Man, I’m bummed you didn’t do your homework on WW. They have two programs: one where you count points or the Simply Filling program, where you eat only whole, unprocessed foods and everything besides that, i.e. peanut butter, wine, chocolate, chips and salsa, etc. are portion controlled with a set amount of points per week to use, 49 to be precise. So you can eat brown rice, whole oats, fruits and vegetables, protein, etc. all the livelong day, but focusing on 1. eating only when you’re hungry and 2. stopping when you’re satisfied instead of Thanksgiving-full. I was eating Paleo trying to lose baby weight and switched to WW and dropped 20 lbs pretty effortlessly. If I follow the program, I lose 1-2 lbs per week. I have been a lot more liberal with fat, olive oil, but because I’m nursing I get 3T a day of that (I never, ever measure). I also don’t any dairy and certainly don’t subscribe to their low-fat is better for that. I eat full-fat ground beef and turkey too because they’re more satiating. So yes, WW’s points program in the past was super annoying and misleading, letting people eat craptons of points all day and discouraging real foods. But it has changed a lot since then, and now by having fruits and vegetables be 0 points, there’s an incentive to eat those instead of crap. There are good health guidelines, which encourage 5 servings of vegetables. WW also has a habit tracker to help people adapt healthy habits, like eating slower. I’ve been super surprised by the program’s success for me, having been a faithful WW-er pre-kids, then switching to Paleo.

  10. Weight Watchers updates their nutrition guidelines every year and has a full-time team of nutrition professionals to ensure participants choose more nutritionally dense options. Beyond the points system, WW also has a “non-tracking” option that has clients selecting fresh, minimally processed food choices. No WW service provider is going to condone a nutritional plan that your article outlined.

  11. Crud, I think signing in just ate my post. Great article. My only beef is that as far as I know, ‘wallah’ isn’t a word. I think the word you’re looking for is ‘voilà’, which is French for ‘see it there’ and is synonymous with ‘there you have it’.

  12. 1) Not sure about P90X (I can’t take Tony Horton), but NONE of the Insanity workouts are more than an hour. The first month, the workouts are between 20 and 40 mins. The second month they are all between 50 and 60 mins. NONE are 90 mins long.
    2) Shakeology is marketed as a meal replacement shake, but you are correct that 120-160 cals is not nearly enough calories for a meal. I personally typically drink it WITH my breakfast, not AS my breakfast. However, there are TONS of recipes on the ShakeO website for adding spices, extracts, fruit, nut butters, etc. I always tell ppl that if you’re going to use it as a meal replacement, you should choose one of those recipes so that it provides adequate calories.

  13. I tried Isagenix a few years ago and ended up spending a couple days puking my guts out. The “friend” who sold it to me on a personal money-back guarantee refused to refund my money b/c she said I must have taken it wrong. On the bright side, I did lose a couple pounds. . . for a couple weeks.

  14. This is just my personal opinion but, P90X, Insanity, T25, Tapout XT, etc…. has helped me learn habits that I didn’t have before, minus the nutrition because of being a vegetarian I couldn’t follow what they offer. On that note the more research I do the better I feel and the better I get. I follow these programs at home in the early hours, have a big family of my own doesn’t allow exercise any time of the day because of my dedication to my family. (Doesn’t stop me from doing pull ups at the play ground though 😉 ) I think they are great programs for people like me who only can workout at home and since I have made hybrid workouts of all programs and 50lbs later I feel so much better!!! I read this site as much as I can (amazing site and local for me) and take advise as often as I can. So I guess what I’m trying to say, like Steve says, “do what you do and what works for you”. That’s what I do. Knowledge is power! Get educated for the lifestyle change and when truly committed there are no excuses just results.

  15. I did a three-day juice cleanse after hearing that it’s helpful for people with auto-immune conditions. At the time, I was in a really bad flare up of RA after having had surgery – it was not fun. I was hardly moving and had less than zero energy. Sorry to say this, Steve, but those three days felt like heaven and gave me a much needed boost in my recovery. It was like getting over a hump. Then again, I only did three days and it wasn’t for weight loss. I’d venture to say that it may be worth a shot for those suffering from certain conditions. It’s also delicious:)

  16. I watched it and nearly cried, because although I’m thin, medically I was in a very similar situation to Joe Cross. I did a juice fast for three days and it helped me tremendously. I definitely plan on doing it again. (Just drank some juice for breakfast, actually:)

  17. My husband and I had a hard time committing to an hour of our day doing Insanity. We bought T25 and really enjoyed that. I feel like I can give 25-30 minutes of my day. I have a bad knee and still felt like I got a workout doing the modified movements.
    Course I didn’t stick with the eating side of things. But am making those changes now. I look forward to the toning muscles. It is always a good way for me to learn the strength training movements.

  18. Many of the listed trx for sale found in the main stores or department stores can be found in the outlets, so get out there and start shopping! A great place to shop for gorgeous trx for sale is online.Shopping online will save you up to 70% on all of the latest cheap trx styles.

  19. Thanks so much for this article. Some people on facebook are going all crazy on shakeology and they have indeed lost a whole lot of weight and I was tempted to try it. But reading this made feel a lot better haha I actually lost 30 pounds which was my pregnancy weight and I’ve managed to keep them off through the years (recently I gained 7 pounds but this all muscle and I have the guns to prove it 😛 ) Anyways I freaked out and this cleared out my foggy freaked out mind. Thank so much!!!!!

  20. As someone who lost 15 pounds with Beachbody (I sound like an infomercial), I have two comments for Insanity and Shakeology. Comment one: I did T25, which is a 25 minute program by Shaun T that works in rounds – so there are the Alpha, Beta, Gamma rounds. Alpha round is fairly easy in comparison to Insanity – as in, most people can do it (and there is also a modifier). It’s helpful because it a) shrinks that time commitment immensely and b) isn’t totally undoable for the average Joe. I think of it as a shorter, easier version of Insanity.

    Comment two: I did once a day Shakeology for the 5 weeks I was doing the program, and after the program was over I started having it about once a week, or if I knew I was going to have a big dinner that night, whatever. So I still definitely use it even years later, and I think it’s been super helpful maintaining. Also, if you do some research (or just look on the back of the bag) the 70 ingredients are all powdered versions of superfoods. They’re not additives or nasty things or else no one would eat them.

    Great article, definitely lots of food for thought!

  21. I think you tried to sum up weight watchers in far too few words. WW tries to educate people about healthy food choices and healthy lifestyle which includes exercise. Every week they work on helping people change bad habits and create new healthy ones. Their plan requires people to eat dairy, grains and fats. You sound like the typical person who doesn’t have serious problems with weight. Some people need guidance and support.

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