One of them is mine! One of them isn't!
Zuzanna from BodyRock.tv
2.) Visual Bodyfat Percentages (by Leigh Peele)
One of them is mine! One of them isn't!
Zuzanna from BodyRock.tv
2.) Visual Bodyfat Percentages (by Leigh Peele)
1.) Get back on your eating program. If you're doing a carb cycling program, remember today is a protein and fat (no carb) day. Simple, easy, effective, and you'll feel awesome and back on track again.
If you are on a calorie tracking program, it's important to weigh and measure your portions for a few weeks every year, to make sure you are on top of your portion sizes. Today would be an awesome day to start tracking and weighing and measuring.
2.) Get back on your workout program. You don't need a special "Thanksgiving Workout", just get back on your regular program.
If for some reason you can't make it to the gym, just get active. Even if it's just going for a bike ride, get active today and get active as early in the day as possible.
If you're doing a program that has a hard, medium and easy day each week (like Enter the Kettlebell or any of my now closed Platinum Coaching Club Workouts or my personal client's workouts) then you can make today your hard day – even if that means you have two hard days this week. It's mostly a mental thing – you'll totally feel back on track.
3.) Be Happy! If you had a free day yesterday, that was part of your plan! Now the trick is that today IS NOT a free day. Get back to the other part of your program!
Eat what ever you want.
I've seen a lot of trainers writing about how to not pig out on Thanksgiving. "F" that! Today you should eat like food is going out of style!
Go back to your nutrition program tomorrow, November 26th.
Thanksgiving is only one day. You eat right and work out the rest of the year so that days like Thanksgiving can be free days.
You can start back up with your carb cycling and clean eating tomorrow.
and you pay the rent with Calories.
This is super important for people to get, because it can occur like fat is hard to lose. It really, really, really isn't.
Lets say you rent an apartment. And every month you pay double rent. Then, you tell all your freinds that you can't believe that they haven't evicted you yet.
Lets say you lease a car. Every month you make double payments. And you are really pissed off that they haven't repossessed your car yet.
Lets say you own a house. Every month you pay more than your mortgage payment. And you are totally frustrated that the bank hasn't foreclosed on your house yet.
People eat way more calories than they should, and then they can't believe that they haven't lost weight.
People have pizza for dinner one night, McDonald's the next, and chicken wings the night after that, and then they're really pissed off that they haven't lost any weight.
People drink three nights a week, and then they are frustrated that their workout isn't getting them results.
I'm serious, there is a repo man for fat.
He doesn't come in a bottle of magic pills. He doesn't come with the late night ab gizmo, and he doesn't come with running a lot.
The fat repo man comes when you stop paying for the fat with excess calories. Period.
He comes even faster when you start eating higher quality meals.
I'm serious, people have got to get it out of their head that losing fat is hard.
The truth is, it actually takes a lot of food to stay fat.
That's one of the biggest reasons I like to have people keep a food log – it's the first time they've ever really gotten present to what they eat.
If you really want to take it up a notch, weigh and measure your food for a month AND keep an online food log.
Bethenny Frankel says it's like keeping your check book.
It's just the responsible thing to do.
So just stop making double payments, and the fat will get taken away from you whether you like it or not.
For simple, doable, powerful fat loss workouts and nutrition information, get: System Six: Easy Fat Loss
Josh is also the author of The Stubborn Seven Pounds.
Josh has been featured in USA Today and the Denver Post, and quoted in the Los Angeles Times
Two things to share with you today.
First, a cool bonus announcement, and second, a pretty insightful article from Cheat Your Way Thin creator, Joel Marion.
First up — how would you like to go out to eat without ever having to worry about what menu items and meals are "approved" for your current nutrition program?
Would make going out and being social EXTREMELY easy, wouldn't it?
Well, good news, Cheat Your Way Thin author Joel Marion just informed me that he's added a BRAND NEW bonus to the "Holiday" package — the official Cheat Your Way Thin Restaurant Guide!
In the guide, Joel dissects the menus of more than 75 popular restaurants, providing you with a detailed list of Cheat Your Way Thin approved meals and options at each.
And today, in honor of the American Thanksgiving holiday, you can get the Restaurant Guide bonus, along with the Holiday Cheat Calendar bonus (a day-by-day guide, with every holiday designated as a Cheat Day, to achieve maximal fat loss DURING the holidays), AND the complete Cheat Your Way Thin system for less than HALF price.
Just use the link below to access the invitation:
Want more information on how "cheating" can actually help your fat loss efforts and why typical "diets" don't work? Check out Joel's article below: Why "Dieting" CAN'T Work"
Why "Dieting" CAN'T Work
By Joel Marion, CISSN, NSCA-CPT
Ever feel this way? Or maybe a better question is: Ever been on a diet?
Why is dieting so psychologically draining?
Well, for one, it requires change in a major area of our lives—the way we eat—and for most of us, change is a very uncomfortable thing.
Fact is, changing old habits and forming new ones is never an easy task; however, with dieting, it becomes exceedingly difficult given all of the physical adaptations that occur (which we will soon discuss).
Consider what happens in your mind when you go on a diet.
Almost immediately you are faced with an array of cravings. Just the sight or smell of food mentally adds to your already present hunger pangs. You find yourself craving foods that normally you have no desire to eat.
Every time you come in contact with an “off-limits” food item—whether it be on a television commercial, in a magazine, or physically right in front of you—the battle begins.
Do you give into the temptation to experience immediate pleasure, only to be swarmed by overwhelming guilt shortly soon after? Or do you stick it out and allow the anxiety to increase with every day?
It seems like a lose-lose situation—and it is.
And what if you’re not making as much progress as you had hoped? What if you’re seemingly doing everything right and the scale just isn’t moving?
Feelings of frustration, discouragement, and even depression emerge, making you even more inclined to break your diet.
I mean, who wants to sacrifice without being rewarded? At least when you bite into a chocolate chip cookie, the taste is satisfying. But working hard to reap no return on investment? Well that, that just flat out sucks.
There has to be a better way—and fortunately, there is.
The simple truth is this: “diets” can’t work.
If you tried ‘em and failed, you’re just like 99% of the rest of the world, myself included: normal.
You see, any time you restrict calories, you literally “program” your body to fight against your every effort to lose weight.
Not quite making sense? Time for a little history lesson.
Think back for just a minute to the time in which our ancestors roamed the earth. You know, the hunter and gather, feast and famine type days.
For those individuals, survival was king, and in order to survive, they had to do the whole “eating” thing just like us.
Unfortunately, things weren’t quite as easy for this group as they are today. No supermarkets. No drive-through meal deals. Instead, when our primitive ancestors wanted a nice steak, they had to go find it.
This inevitably meant that there were plenty of instances in which our yester-year counterparts went without food for days at a time. And at other times, namely during the winter months, their bodies were forced to get by on very little daily food and calories.
And the reason why they didn’t die? There’s only one—the body’s natural defense against starvation.
Don’t get enough calories for an extended period of time? No problem, the body simply causes ”bad” hormones, fat storage enzymes, and hunger to all increase while “good” hormones, metabolism, and fat burning enzymes all take a dive.
Enter “starvation mode”.
Friend to our ancestors; anything but to the dieter.
You see, dieting, although planned, is nothing more than a lesser degree of premeditated starvation.
Go on a diet—any diet—and it wont be long until the body begins fighting for every ounce of your body fat. You want to lose it; it wants to keep it. And guess what? It wins every time.
Sad scenario, I know.
But what if there was some way to “trick” your body into thinking you aren’t dieting when you actually are?
What if you could essentially “block” the body from entering starvation mode, keeping fat burning at its highest point, week after week?
And even better news—you can do it by strategically “cheating” on your diet with all your favorite foods.
Is it apple pie that you crave? Chocolate chip cookies (like me)? Or maybe just the freedom to order whatever you want from your favorite restaurant’s menu? Whatever it is, believe it or not, you can actually use those foods to help you lose fat faster.
But it needs to be very strategic, and with Cheat Your Way Thin, that’s exactly what I teach you how to do.
“So how does strategic cheating override the starvation protection mechanism?”
That’s a good question, and one I’m more than happy to answer.
You see, it takes the body about one week of calorie restriction to substantially trigger “starvation mode” and perpetuate the negative adaptations we discussed previously (decreased metabolism, slowed/stalled fat loss, etc).
On the other hand, it takes a much shorter period of time to reverse these trends via strategic practices of “overfeeding” or dietary “cheating”.
Essentially, by incorporating bursts of strategic cheating like I teach in Cheat Your Way Thin, you can literally turn your metabolism into your fat burning slave by ensuring you always have an internal environment primed for burning fat—and you do it with your favorite foods.
Thinking back, I can remember when I used to “cheat” only to quickly be overwhelmed by feelings of guilt and failure. Never again. Now when I cheat, it’s planned. And each time I do, I walk away knowing that I just accelerated my progress.
Frankly, it doesn’t get much better than knowing that you just USED your Thanksgiving Dinner AND dessert to speed along fat loss.
Anxiety? Nope. When cravings arise, there is major comfort in knowing that you’ll be able to enjoy that very food in just a few short days when your next cheat session rolls around.
Feelings of discouragement and decreased motivation? Definitely with other diets, but with Cheat Your Way Thin, you’ll actually be excited to step on the scale week after week to view the consistent, steady progress that regular, strategic cheating yields.
Simply put, strategic cheating solves the dietary dilemma by providing you with powerful metabolic benefits and perhaps even more powerful psychological ones.
Finally, a diet that actually WORKS.
Pretty awesome stuff!
If you want to cheat your way through the holidays this year, and actually LOSE a massive amount of body fat (while everyone else is stuck gaining it), then be sure to pick up the full "blueprint" while it's still less than half price:
Less Than Half Price Sale <== Ends Soon
And get ready for your first BIG Cheat Day next week — Thanksgiving Day!
To a happier, fuller, leaner you this holiday season 😉
For the last two years I've been promoting an eating plan for getting lean during the holiday season, while having cheat days for all of your major events, like Thanksgiving.
All the people who got the plan in 2008 or 2009 actually lost 5-10lbs during November and December, while everyone else in the world gained 5-10lbs.
Now I know most of my readers already have it. That's awesome, it's time to dig it out and follow it again.
I know, people have a tendency to want something new and shiny, but here's the thing – it worked for you in the 2008 holiday season, and it worked for you in the 2009 holiday season, it'll work for you again in 2010.
If it works, keep doing it.
Oh I'm Sorry, I Thought You Wanted To Be Great
Had an amazing conversation with Dan John about what makes a great athlete is having the courage to do what works, over and over again, even if it seems simple or even boring.
He said "People come to me and they want to do 12 different things at once, or they want to do this more exciting program. I say, 'I'm sorry, I thought you told me you wanted to be great. Because to be great is to do this program that works, over and over again.'"
And that's stuck in my head ever since.
Whether you want to be a great athlete, or have lean hot rockstar lean greatness, you have to do what works.
Look, it's not Thanksgiving or holiday office parties that make you fat. You can put all of those in your plan and GET LEANER AND HOTTER.
People get fat over the holidays because they don't have a plan.
I've never met a really fit girl or guy that didn't have a plan. In fact, you can gauge the fitness of a person by two things:
1.) How good their fitness and diet plan is
2.) How often they follow their fitness and diet plan
It worked last year, it will work this year. You want to do things that work.
If you don't have it, you should get it. Then start following it. Now.
P.S. Cheat Your Way Thin is an advanced, aggressive diet for optimizing cheat days to make you burn fat faster. If you are brand new to fat loss, you should just keep a food journal 6 days per week and have a cheat day 1 day per week, and that's fine.
P.P.S. But if you've been working out and eating right for over six months, and you want to take it to the next level, Cheat Your Way Thin is the powerful, advanced eating plan you should use this November/December.
The kettlebell swing is the best fat loss move there is, but if you do it wrong, you can hurt yourself.
Here is the ultimate progression for you to learn how to do the kettlebell swing with proper form:
Preparation is EVERYTHING
There are two important preparation steps to making your holiday food plan work:
1.) Plan you free days ahead of time, and stick to them
2.) Plan THE DAY AFTER THE FREE DAY and prepare the food ahead of time.
The most important day is the day after your free day.
That's why you need to have all of those meals planned and prepared the day before your free day.
Let me repeat that: You should go into your free day, with the day after your free day's meals prepared.
Lets say it's the day before Thanksgiving. Steam a bunch of your favorite veggies. Scramble some of those veggies with eggs for breakfast, grill some chicken to have with the veggies for lunch, and then cook up some ground beef with a little bit of brown rice and the rest of the veggies for dinner.
Then put that all in the fridge, in tupperwear that's measured for individual meals.
….and then you have your Thanksgiving. You eat eaverything in sight until you are stuffed and nauseous (which is a good indication that the free day is over).
You wake up the next day feeling like crap, and lets get real, you want to eat some crap to make yourself fell worse… but then you open the fridge and find all that great, clean, healthy, good feeling food already prepared!
You jump right in to an amazingly healthy breakfast, and that sets the tone for the whole day!
From there, you eat your great lunch and your great dinner, and you've set the tone for the whole week. You're back on plan! You feel awesome! You're the king of the world!!!!
You'll Feel Awesome, and You'll Look Awesome
You can show up to your New Years party with the best body you've ever had.
Don't give up hope.
Most people have great intentions, but they fail because they don't prepare. They make it super hard on themselves by not having a plan ahead of time.
You can't expect willpower to catch you in the moment.
Prepare ahead of time so that it's easier to follow the plan.
Make it easy on yourself this year.
-Josh Hillis, RKC2, CPT, PES, ZMIS
P.S. If you didn't download the FREE The Holiday Fat Loss Black Book already, get it today!
It's FREE and it's awesome!
You can download the two free e-books after the jump: The Holiday Fat Loss Black Book and The Leptin Chronicals. My friends always give away their BEST ideas before a sale, so I try to hook you up with the best free stuff available in fitness.
Sound like a crazy plan? It's not.
The four years I worked in a large commercial gym, this was the plan that most workout girls and guys would have for November and December.
"Screw it, I'm going to pig out for Thanksgiving and at all the holiday parties anyway, I might as well just start over again in January."
Gym membership starts to decline leading up to Thanksgiving, and then the gym becomes a total ghost town in December.
3 Keys To Staying Lean This Winter
1.) Get a calendar. Make all of your mandatory parties and holidays free days, and mark them on the calendar
2.) Get a calendar. I'm serious, this is the most important thing. Make Thanksgiving a free day and enjoy it.
3.) When it's not a planned, marked on the calendar free day, you eat clean not matter what.
Seriously, the next person that comes up to me telling me their plan to not over eat on Thanksgiving is getting an ear full.
It's not what you eat on Thanksgiving that has you gain weight, it's what you eat the rest of the time.
Keep Free Days to One Day
Seriously, enjoy Thanksgiving. Really enjoy it. It's an EATING HOLIDAY.
But it's also only one day.
I'm serious, you can even check the calendar.
If you keep Thanksgiving to one day, you're going to be fine.
Thanksgiving is just one day. There's actually several totally non-pig out days
marked on the calendar immediately after it.
Earn Your Free Days, Then Enjoy Them
You MUST have your free days marked ahead of time. And you must hold to eating free on those days only.
Then you can enjoy them. You've earned them. They're part of the plan.
This is a super super super big deal – if you make these free days part of the plan, you can enjoy them without any of the soul crushing guilt that comes from eating off plan.
What Would That Girl With The Body You Want Do?
Pop quiz: Do you think this girl plans her free days?
Of course she does.
What you need to get is that planning her free days (and sticking to them) may be the ONLY DIFFERENCE between you and her.
If you want a flat stomach and abs like that, you've got to eat right most of the time.
And most people fail not in their good intentions, but they fail in their lack of preparation.
Win the battle before it starts.
Prepare ahead of time.
by Josh Hillis
Author of the upcoming Fat Loss Happens on Monday, for On Target Publications (2014)
Info on my coaching program here: http://www.losestubbornfat.com/articles/2013/06/josh-hillis-online-coaching-program-open-again-2.html
Seriously, check it out:
Besides being a killer article on why you should train with other people, in a quick two sentences, Dan lays out what may be the biggest reason my clients hit their weight loss goals.
On top of that, I've been getting a lot of questions about it, so I thought I'd drop some knowledge here.
First Things First
It's funny, it's actually a lot like two of the biggest things I learned from Dan: "If it's important, do it every day" and "If it's something you need to work on, do it first." (I remember Dan talking about taking a month and putting squats first in your workouts)
Well the food journal is important, so we look at it every day. On top of that, we look at it first.
Actually, I have three rules about the food log:
1.) We look at it every training session
2.) We look at it at the beginning of the training session
3.) We don't start working out until everything in the food log is resolved: It's been graded, it's mentally complete, we celebrate the victories and we've planned for next week.
And I really mean that I don't start the workout until the food log is resolved.
With some clients, it takes 5 minutes to go through the food log. With other clients, it takes 45 minutes.
Some clients have been shocked that we spent 45 minutes on their food, and 5 minutes on their workout… but if food is THE issue, then it's really a waste of time to do another workout pretending that the food doesn't matter.
What You Need To Resolve In Your Food Log Every Week If You Want To Hit Your Fat Loss Goals
First you need to take a look at what happened last week.
First pass at the food log:
1.) I like to circle everything that's bad, and put stars by everything with protein.
2.) I take a quick look at if there was protein at every meal. If there wasn't, this is what we deal with. We spend the rest of the time talking about how to add protein to each meal, which kinds of protein are easy or that they would like, and how to have that prepared ahead of time.
3.) Count the total number of "free meals" in the week. If the number is more than six, then the only thing we talk about is how to have one less free meal next week than they had last week.
So if they had fifteen free meals last week, their only goal next week is to have fourteen free meals this week. Literally, we eliminate one free meal per week.
The first pass at the food log is 80% of the battle. We spend 80% of our food log strategy time talking about that. For clients who already have protein at every meal and only have three free meals per week (or one free day, per Cheat Your Way Thin rules) we can start spending more time with the stuff I look at on the second pass.
Second pass at the food log:
1.) We take a look at general food quality. Is it mostly stuff that is real food, or is it mostly crap? More food and less crap = better results… about 100% of the time.
2.) We take a look at any times they felt hungry after a meal. We look for patterns and adjust. If they feel more full eating more protein, we add more protein. If they feel more full eating more carbs, we add more carbs. We almost always add more good fat when someone is hungry.
We keep adjusting the ratio of protein/carbs until we get that mix where they feel most satisfied.
In a perfect world, we'd get two passes at each food log every session. Usually, if you look, there is something so glaringly obvious that it becomes the only thing we need to focus on.
No matter what, we only change ONE thing each week.
The Really Important Part
The really important part is doing that one thing in real life.
If that one thing is adding protein to every meal, maybe it will have to do with preparing more protein on Sunday night. Or maybe it means bringing some lunch meat with you to work and stocking the fridge there.
If that one thing is cutting back on free meals, then maybe you need to PLAN when you are having free meals this week. Literally put them on your calendar.
What ever it is, plan for that one thing. Then do that one thing. Then at the end of the week, regardless of what ever else happened, if you did that one thing you should celebrate it.
It May Seem Crazy, But It Will Change Everything
Look, I'm assuming you already have a great workout program and you are following it. If you don't, buy one and start following it immediately. Because you've got to have both, the workout and the diet. My experience is that people are better at getting the workouts in than getting the food in. So lets handle your food every single workout session.
It may seem crazy to bring your food log to the gym, and not start your workout until you've resolved everything from last week, but it will change your body in ways you can't imagine.
First, by actually handling what makes the most difference (food) you'll hit your goals.
Second, it will cause a permanent and indellible shift in your brain, that getting the food right is absolutely essential to your fat loss goals and must be the first priority.
Josh is the author of The Stubborn Seven Pounds.
Josh has been featured in USA Today and the Denver Post, and quoted in the Los Angeles Times
If you're in Denver and would like to work with Josh in his group personal training, check that out here.
*Note, taking new clients by referral or application only.