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Starting The Insanity Workout? Here’s Your Pre-Launch Check-List.

So you’ve decided to check your limitations (and sanity) at the door and enter the 40-60 minute world of panting, sweaty discomfort as delivered by Shaun T. through the Insanity workout. Now that you know what Insanity is and isn’t, you’re ready to rock its socks off. You’ve got your Insanity box opened and you’re ready to throw down with Plyometric Cardio Circuit and discover the meaning of “dig deep” and “workout nausea“. Ready, Set…. Hold up.

Before you begin your Insanity training, there’s a checklist I always recommend first-timers (including P90X grads and fitness vets) run through before giving their all in the first workout. Insanity is an intense, high impact program. It also requires, for many beginners, a change in their nutrition. So here it is: To get the most out of Insanity and to avoid injury, make sure you knock these four things out of the way to get started right. In all, these may take a few hours of your time, but to maximize your results and make it through Insanity’s 60-day program with flying colors, it’s all well-worth it:

Read The Insanity Nutrition Guide

As I mention over and over here at HDIGF, a workout program for changing your body doesn’t amount to much without the proper nutrition. Insanity comes with a nutrition plan that’s both easy to read, easy to follow and has recipes that aren’t so gourmet they become a time-sucker to prepare. As a bonus, they’re actually pretty tasty as well.

In addition to getting an idea of the nutrition that’s going to fuel your body and chisel it out over the next 60 days, you’ll also receive a step-by-step walk-through on how to determine your calorie needs as tailored specifically to you. As mentioned in the Body Changing Blue Print and Nutrition Tracking Guide knowing your nutrition and nailing it gives you the momentum you need to be successful.

Read Through That Insanity Guide? Trash The Crap  and Go Shopping.

Once you’ve read through the Insanity Nutrition Guide, pick what you want to eat and what will fuel your day, make a list of needed ingredients and hit up the grocery store. When you come home, restock your shelves and refrigerator with the good stuff you just picked up and give away or trash the junk. Don’t leave anything that will offer a temptation or road-block to you your progress.

Have a family who might complain? Tell them tough luck! OK, kidding…– but do explain to them what you’re trying to do and you may just get more buy on and support than you realized. You can also try to keep things they like but don’t interest you or even better, help them out by picking up “cleaner” less crappy options that will still satisfy them.

Preview The Insanity Workouts

Insanity is a fast-moving program with some higher-impact moves that include jumping, squats, bending and dropping to the floor for quick push-up action. Any of these moves have potential for injury if you don’t do them right. Where Insanity uses a wide range of moves gleaned from similar move sets, I HIGHLY recommend popping in a few of the first month’s DVDs to watch so you know what’s coming and can OBSERVE FORM. Injury comes from bad form or shooting past your limits. Know the form and try practicing some of the moves in slow motion so you can feel what’s comfortable. I can’t stress this enough!

As a bonus, when you’re watching (previewing) the workouts, you’ll begin to see move transitions so it’s not all new and you can dedicate your time to the Insanity workout rather than sapping intensity by rewinding to catch up.

Take Your “Before Insanity” Pictures

I know this isn’t always pleasant but… make a point to take your before pictures! It may not be fun, but looking at them will be fun when you have them on hand to compare with your 30 and 60 day progress pictures (click here to get the skinny on how to take them)! I can’t tell you how important this is. Not only do they give a baseline visual measurement of your progress, they serve as great motivation– especially if you’re a frequent scale-checker or don’t feel like you’re making progress, which happens to us all. Those before pics will put it all in perspective.

Oh, and if you don’t have before pics, getting your free T-shirt exclusively available to ONLY Insanity grads is a little tougher.

Take The Insanity Fit Test

Lat but not least, take the Insanity Fit Test. It’s not a workout, per say, but it WILL give you a workout. The test introduces you to the Insanity program and establishes your baseline fitness. As with your before pictures, this test will inspire you when you take it again at Day 30 and see how much you improve. If your nutrition is on point, you WILL see results but if by chance you’re not satisfied, the fit test will show you you ARE making progress in areas that matter most– your fitness in strength and endurance.

Let The Insanity Begin

In all, these shouldn’t take more than a couple hours combined but will give you an absolutely rock-solid start to your launch with Insanity. Finding support is critical as well and if I’m not already your coach (what!?), you can set that up here. By doing so, you’ll gain added support, accountability, information and receive and introduction to a fantastically supportive group of people going through the same thing you are. Dig Deep and let’s rock this.



6 Comments : Leave a Reply

  1. Jim says:

    So…It’s time to get fit. Here are my current stats: 48 y/o, 5′ 11″, 291 lbs, 50″ waist.

    I’ve eaten so unhealthy for so long that I’m not able to enjoy my life right now. I’m going to modify Insanity to fit my current condition, while pushing myself 100% each day. I just can’t do all the exercises yet.

    What I would like to see is a grocery list that I can print and take with me to the grocery store so I’ll know what to purchase. I’ve read through the nutrition guide and have done the calorie calculations. The calculations are saying that I should be consuming 861.25 calories per meal, for a total of 4306.25 calories per day. To me, that seems like a lot, but I’m going to do it.

    I just need help so I can make sure this is a success. My life may be depending on it.

    I welcome all input.


    • Coach Dan V. says:

      Awesome decision, Jim!!

      Your plan of attack is a good one– working within your limits will allow you to progress without injury. As for the grocery list, I’d tackle it like this: Site down and take 10 minutes to figure out your meals and snacks for the upcoming week. Read through the recipes you’ll be eating this week and list ingredients on a separate piece of paper (or smart phone or ipad). That will get you a pretty inclusive list.

      The calories do look high– those are pretty close to maintenance with a bit of a surplus. I’d scale back to 3000-3200 and see how you feel with your energy, etc.

      In the mean time, I’ll send you an email and we can discuss details. Great decision in getting your nutritional and physical house in order. You won’t regret it.

  2. Drew says:

    Just ordered insanity and am very excited to get started! 20 years old and 350lbs, time to make a change!

  3. Dean says:

    I have just started the 60 day insanity workout and would like to know how I can sign up to beachbody if I live in the UK. The only options are either Canada or America. I really would like support and advise to comets the insanity programme.


    • Coach Dan V. says:

      Hi Dean. How have you liked the workout so far?

      As for signing up, here’s how it’s done:

      Customers may gain access to by contacting Customer will be given a username and password for access to their UK Team Beachbody account. This account does not require UK customers to have a US address when signing into

      • Dean says:

        Hi Dan,

        Thanks for the reply and information. Yeah really enjoying the insanity workout. I have taken my before pictures and measurements and I am now on day 7. First week has been hard work and some of my muscles are hurting a bit, but looking forward to starting the second week.

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