http://www.the-diet-solution.com
Also check out my other video with Isabel De Los Rios – tune up your diet in 90 seconds.
Archives for January 2009
Abs Teleseminar for Moms
If you're a mom, check it out:
It's F R E E
And I always hook you up.
First call is tonight.
I always get a kick out of hanging out with Scott "The Ab Expert" Colby at fitness seminars. Scott's awesome, and he knows everyone. So if he puts together a teleseminar series, it's gotta be awesome.
And he's got some awesome Mom Fitness, Ab Workout and Ab Diet, and Motivation Experts lined up.
I think you guys will be stoked to hear this.
You know me, if I find something awesome, I let you guys know!
I Woke Up in My Car With Cookie Crumbs Everywhere
It was 10:30 on a Thursday night.
I'd cleaned out my house, any food that wasn't part of my new plan had been thrown away.
For me, this really meant Chocolate Chip Cookies.
For the last 10 days, I had been eating strictly caveman food, and I was doing it in the Zone Diet ratios of 40% carbohydrates, 30% protein, and 30% fat.
Things had been going really well. I couldn't believe how good I felt. And I felt really good about myself, eating protein, fruit, veggies, and lots of fish oil caps.
Sure sometimes after meals I felt like I was missing something… Like sugar. But mostly I was fine.
Until that Thursday night.
That's when I flipped.
Honestly, I must have looked like a full on crack addict.
I drove to the store at 90 miles per hour.
I think I ran seven red lights, and cut through someone's backyard.
I don't even remember what happened in the store. I think I was eating the cookies as I was paying.
I just remember waking up in my car with cookie crumbs everywhere, and that familiar sugar rush crash…
January is Almost Over, Have You Dropped The Ball Yet?
Everyone has had enough time to fail on their New Years Resolutions at least once.
I had that same chocolate chip cookie meltdown happen two more times before I locked into a rhythm of eating clean.
Here's the ultimate magic secret – when you mess up you've got to keep going.
The smartest thing I did was not turn one chocolate chip cookie explosion night into a weekend.
I went right back to how I was supposed to eat.
Most people have an incident like that, and figured they blew it. Then they give up until next year.
Bad plan.
Good plan: If you've gotten off track on your New Years workout or meal plan, get right back to it.
Just get back to it, get back to it, get back to it.
It's not a matter of being perfect all the time.
The people who win are the ones who get back on their program the fastest.
How'd My Story End?
I ended up doing the caveman/Zone Diet for about four months before I went to Brazil.
After three weeks, I gave myself a free Saturday night, and a free meal on Wednesday.
I made good enough tasting meals that I liked within the plan, that by the end sometimes I forgot to have my free meals.
I got wicked lean, and at the time, the strongest I'd ever been in my life.
While it was cool to be lean and "skinny strong", really I dropped too much weight (I was 20lbs lighter than I am now).
I know, everyone hates me when I say stuff like that.
"Oh, must be terrible being too skinny."
Seriously, when I was eating super clean, I just couldn't manage to eat enough to keep the weight on.
Ever try to plow through two pounds of fruit, after eating 6 oz of beef with steamed broccoli?
I know it's possible to over-eat really caveman stuff, but I'm telling you it's waaaaaaaaay harder.
BTW: I'm six feet tall. Jeff, who's like 6'4", just makes me look short in this picture.
But at 155lbs, I felt too skinny.
Like Rocky Balboa Said, Life Ain't All Sunshine and Rainbows
If you're trying something new, their are going to be some hiccups.
If you expect perfect straight out of the gate, you are going to be disappointed.
Allow yourself to be new.
We used to always say "The first three weeks are training." In other words, don't beat yourself up, just practice for the first three weeks. After three weeks, then it's really go time.
Don't beat yourself up for dropping the ball on your diet every once in a while – Just get back on track as fast as possible.
Don't get stuck on individual meals, either good or bad.
It's what you eat most of the time that makes the most difference.
I get totally pumped every time I hear that =)
Rocky 6 was totally underrated.
Every bit as good as the first Rocky, and lets get real, the first Rocky won the Academy Award for Best Picture.
Plus you gotta give it up that Rocky was lifting kettlebells during the training montage.
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Josh News: Ate at Jax!
My wife and I were totally stoked, we ate at Jax, a resturaunt owned by Top Chef competitor Hosea Rosenburg.
'Course that was before Hosea cheated on his girlfriend on the last episode. So while the pork tenderloin was awesome, respect for the chef is now zero.
Anyway, so I'm totally addicted to watching Top Chef. I like it a lot more than say… The Biggest Loser. While I find the people's transformations on The Biggest Loser totally inspiring, the whole concept is such a fitness train wreck I almost can't stand it.
If there are any Top Chef fans reading this, post to comments who you're pulling for to win!
If you dig the Josh News, you've totally got to follow me on Twitter. It's pretty much the coolest way to keep track of what your friends are up to, let your friends know what you are up to, and track what other people you barely know are up to =) It's also the world's coolest networking tool.
I admit, it took me a minute to "get" Twitter. But once I started following a bunch of cool people, it became totally addictive. You can "follow" me and get up to the minute Josh News at http://twitter.com/joshhillis
You can also give me some feedback on Twitter. I used Twitter to poll people "Am I selling out if I do machine chest press on a local TV news show?"
Josh is author of The Stubborn Seven Pounds, the ultimate fat loss handbook.
By Josh Hillis
"I've seen more results in 6 weeks training with Josh than I saw in the previous two years working out on my own" -Stephanie Weis
Josh has been featured in USA Today and The Denver Post.
Josh is the head coach at www.Denver-Kettlebell-Bootcamp.com
How Padma Lakshmi from Top Chef Stays Supermodel Fit
If you’ve ever seen Top Chef on Bravo, you have to wonder how Padma stays looking so fit.
She eats a pretty decent amount of very rich food, for seven weeks straight. And yet she still looks like a supermodel. (for those that don’t know, she was a supermodel)
Don’t Do The Crime If You Can’t Do The Time
Padma has said that during the seven weeks that Top Chef is filming, she works out 12-15 hours per week.
If you do the math, that’s two hour workouts six or seven days per week.
You have to keep in mind that she has to. She’s trying to combat eating thousands of extra calories per day judging the food on the show.
If you aren’t planning on judging a food contest (and all the calories that come with that), you can cut out about 9 hours per week of lifting and get the same results.
Padma Boxes three times per week, lifts weights, does cardio on the treadmill and rollerskates.
If you’ve never done a boxing workout, I like it for all of the same reasons I like kettlebells – it blends strength and cardio and it’s intense.
While I’d like to get a little more info on Padma’s weight training routine, I’d be shocked if it wasn’t *gasp* circuits including squats and lunges, maybe some deadlifts and some upper body free weight stuff. If you’ve been reading this blog for any length of time, that’s pretty much the standard “being on TV” workout.
Padma Eats Wicked Clean When She’s Not on Top Chef
Padma cuts out as much sugar and fat as possible, and tries to only eat carbohydrates and lean protein.
She’s all about fruits and veggies and drinking enough water.
I’m telling you girls and guys, there’s no magic to it. People who are lean eat good food.
Even Padma’s snacks are awesome:
“Coming from the East, I love to graze on dry fruit and nuts and crudites with Middle Eastern yogurt dip made with za’atar powder. Other snacks I like are an apple with lo-fat peanut butter or non-fat cottage cheese with rye crackers or celery.”
Basically, when she’s not on the show she eats really, really clean.
You Can’t Do Enough Working Out to Counteract a Top Chef Judge’s Amount Of Food
So Padma eats to look like a rockstar when she’s not on the show…
…But on the show, she has no control over what she eats.
She has to judge the food, so she’s grubbin really amazing, rich, delicious food, and she has to sample every dish on that episode.
Padma says that she gains 10 to 15 pounds over the course of filming each season, even with all of the time she spends in the gym.
I think she looks rockstar the whole season, but she says the reason you can’t tell is because she’s tall (5′ 9″).
She’s also said in interviews that she has one set of clothes (that show off her rockstar body) for the beginning of the season and another set of clothes (that are a little more forgiving) for the end of the season!
This is something you really need to keep in mind – even with 2 hours per day, six or seven days per week of workouts, Padma still gains weight eating during the show.
Hosting Top Chef causes Padma to eat more calories than normal, seven weeks out of the year.
When the Top Chef season is over, Padma returns to eating like a supermodel, and her body goes right back to supermodel body.
She’s said that she thinks about it like a “food detox” and she eats really simple food for a while after the season.
Apply This To Your Own Fitness
Just seven weeks of eating way too many calories = a weight gain of 10-15lbs. (kind of like most Americans in November and December)
Most Americans over-eat all year long. Is it no wonder that they’ve got “stubborn fat”?
Lets make it easier: You don’t have to do two hours a day of working out if you clean up your diet.
Less is more. As in, less calories = more results.
Padma hits two really important points workout wise – lifting weights and boxing. Boxing is really high intensity. It’s not shocking at all that she looks lean, fit and sporty.
Also I give her big ups for rollerskating. Seriously, people need to remember that this can be fun. You’re allowed to be active just because it’s fun. Remember recess in school?
Padma’s Books
Padma’s first book is Easy Exotic, about how models eat to stay thin. I’m going to pick this book up ’cause I’m getting in a phase where I totally dig cooking again.
Her second book is Tangy Tart Hot and Sweet is another book is the same style – world recipies made simple and easy for anyone to cook.
Sometimes I feel like who-ever cooks the most wins. Seriously, my clients that subscribe to Cooking Light always drop weight and love their food.
It’s worth learning how to cook.
Like I always say, collect cookbooks, not diet books.
Josh is author of The Stubborn Seven Pounds, the ultimate fat loss handbook.
By Josh Hillis
“I’ve seen more results in 6 weeks training with Josh than I saw in the previous two years working out on my own” -Stephanie Weis
Josh has been featured in USA Today and The Denver Post.
Josh is the head coach at www.Denver-Kettlebell-Bootcamp.com
Ultimate Ridiculous Fat Loss Magic Hula Hoop
Ok, so now EVERYONE is up in arms about the Açai Berry Diet and how stupid it is (I know, I'm such a trend setter).
Blah blah blah… Lets talk about something really ridiculous!
The Hula Hoop of Pain!
It's true, I had a girl come in and do a fitness assessment with me that swore up and down that this was the next big thing. So I had to research it.
Check out some testimonials from Amazon.com:
"It does leave a bit of bruising but of course it will if your body is not used to it. The pain lessens once you've done it a while longer and It seems to be effective. Overall the product is what I expected it to be and I guess you can say I was satisfied with it."
"This Hula Hoop is a perfect illustration to the well known saying "no pain, no gain". Does it hurt when you use it for the first time? Absolutely! Does it leave bruises on your waist? Yes it does! I can see why the weak ones are returning it and writing the lame reviews."
"I have tried this hoop and it felt absolutely awful. I even know someone who received internal bruising from this kind of hoop."
And the people that like it, say that it works because it's "in just the right area!"
Are you serious?
And the massaging spikes are going to help because they bruise just the right area also?
Seriously.
Spiked Hula Hoops Are Not The Answer
If you want to get lean, you want to get stronger on big movements like pushing, pulling, squatting, and kettlebell swinging.
We don't want bruises on our midsection from hula spikes. Bruises are not hot.
Look, fitness magazines sell on magic tools and easy fixes.
Ever notice that the magazines that say "Walk Off Ten Pounds" always sell out?
Ever notice that every info-mercial has the one magic tool you've always been looking for… and it's easy!
Truth is that it's going to take work.
That's why it's in the name: workout.
It can be fun work.
It can be work that makes you feel good and gets you results.
You'll probably be happier and feel a feeling of satisfaction after doing the work.
It may even be less work than you think it will be.
But it's not easy. It's work.
Where The Magic Happens
It happens the two places most people fail. Especially people who start a new program a New Years.
1.) Get a good workout and nutrition program, designed for fat loss
2.) Do it consistently.
A Good Fat Loss Workout and Nutrition Program
Look the people who are doing spiked hula hoop training aren't going to get the results they want because the workout they are doing isn't intense in the right way.
The hula-ing is to small a movement to get the kinds of results we want.
We want squats, deadlifts, pushing and pulling.
On the same level of the hula hoop is just going to the gym and "try to figure it out on your own".
DON'T just wing it.
You need a plan. Get a program from someone who is good at putting together programs for your goal.
Consistency
If you are following a really kick ass workout program, then follow it.
Notice how all those transformation contests are 12 weeks? There is a reason for that.
If you lose an inch off your waist this month, and inch off your waist next month, and an inch off your waist the month after that, it starts to add up!
If you drop a dress size or a pants size this month, and then again next month…
Seriously, this game starts to get really fun.
There is a myth out there that people are lazy, and they don't want to do the work. I don't believe that.
I believe that people love doing the work, if they get the results they want.
People just want the results, and if you tell them straight up what it's going to take, they'll totally do it.
The Game
If you play the game called "Great Plan + Consistent Action" you're going to like the results.
If you haven't already, print out my last article, and fill it out. Create a realistic plan of how to overcome the obstacles that are going to get in your way.
I know if I don't have protein powder in the house, I'm screwed. So I bought two big tubs of my favorite egg protein today. Take a look at your issues like that – don't you have some things that always get in the way, but are really easy to fix? Fix 'em! Start with the easy ones!
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Josh News: Pullup Personal Record!
First time ever, I did 14 consecutive strict, overhand pullups!
I'm totally stoked. Things have been moving right along pullup wise ever since I started using a program designed to increase pullup numbers =)
One of my old coaches used to say that you should celebrate pullup personal records like birthdays, because you won't have as many pullup personal records.
I'm really stoked about reading Tom Venuto's new book, The Body Fat Solution. I already ordered my copy at amazon.com. It's cool for two reasons: #1 In the "local boy makes good" kind of way that Tom pioneered fitness e-books, and it's cool to see him bridge over to hardcopy, but more importantly #2 that it's a boot about mindset, how to deal with emotional eating and why people sabotage their results. It's going to be a really cool read.
I'm going to be on local TV again! I'm on Colorado and Co. on friday, demonstrating a bunch of dumbbell exercises.
I'm getting ready to finally post the video of me on the traveling rings in Santa Monica, and the pictures of me in the Flobots video "Rise". If you're really lucky I'll even post a picture of the really wicked Ed Hardy flying fire tigers tie I wore on New Years.
The Stubborn Seven Pounds, the perfect get-lean-and-hot-for-the-New-Year workout program, is still on SALE for one more day (sale ends January 9th):
Fat Loss Workouts Holiday Sale
By Josh Hillis
"I've seen more results in 6 weeks training with Josh than I saw in the previous two years working out on my own" -Stephanie Weis
Josh has been featured in USA Today and The Denver Post.
Josh is the head coach at www.Denver-Kettlebell-Bootcamp.com
Emotional Eating and Self Sabotage
When I read Tom Venuto's landmark e-book Burn The Fat, Feed The Muscle, it inspired me to write my first e-book. Tom was one of the Pioneers of e-books in the fitness world.
Today he is releasing his first hardcover book- The Bodyfat Solution.
It's awesome because it's not about workouts or diet. It assumes you are already doing a good workout program, and you are at least considering some sort of nutrition program.
It's all about how to win the inner game of fat loss
-
Why it is so difficult to balance calorie output with input
- What prevents people from eating appropriately and exercising more
- The emotional and psychological factors that sabotage Success
I haven't read it yet, but I ordered my copy at amazon.com.
I'm recommending it just on the strength of Tom Venuto's reputation, and that some friends of mine who have gotten to see pieces of it early, said it was awesome.
If you are having trouble sticking to your workout and diet programs, this is a book that's about the mental game of how to stick to the program.
http://www.amazon.com/Body-Fat-Solution-Principles-Maintaining/dp/1583333290
Just thought I'd give you all a heads up on that.
Stay tuned for tomorrow when I drop knowledge on the ultimate spiked hula hoop fat loss gadget….
Josh
The Ultimate Blueprint for Hitting Your Goals
Checklist for new goals:
1.) What is the new goal?
2.) How can I measure it?
3.) How will I feel when I get it?
What Will I Do To Get It?
1.)
2.)
3.)
4.)
What are four obstacles that could come up and stop me from getting my goal?
1.)
2.)
3.)
4.)
What structures will I put in place to make sure I stay on track? What will I put in place to overcome the four obstacles?
1.)
2.)
3.)
4.)
Your roadmap to hitting your goals is this simple.
You know what is going to get in your way. Just think of the obstacles that got in your way the last time.
Create structures to overcome those obstacles.
Taking a few minutes to plan can make all the difference.
Plan your goals, your workout week, your eating week.
Plan it all, then you stick to the plan or you don't. If you don't stick to the plan, you can look at, strategically, what you can do differently.
But if you don't have a plan, you're not going to get the results you want.
If You're Not Already A Blackbelt in Producing Fat Loss Results, You May Need Some Help
If you need a complete workout plan, get The Stubborn Seven Pounds.
If you need a food log (you do), start a food log right now at SparkPeople.com.
If you want a totally custom meal plan workshop, personal to you, get The Diet Solution Program.
If you don't know how to cook, subscribe to Cooking Light and then get Eating for Life.
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Josh News: My Goals And Structures!
(January – March 2009)
1.) What is the new goal? 190lbs and 9% bodyfat
Goal Checkpoints:
I'm currently 174 at 13% bodyfat.
January 31st I'll be 180lbs and
February 31st I'll be 185lbs
March 31st I'll be 190lbs
My primary concern is the weight gain (that's what's harder for me, at this point). I'm pretty good at leaning up, and I can do that later.
2.) How can I measure it? On the scale and with bodyfat calipers
3.) How will I feel when I get it? I'll feel like I look like a rockstar trainer!
What Will I Do To Get It?
1.) Eat 200g of protein per day
2.) Keep a food log
3.) Lift 3x per week (Russian Pullup Program, Dan John's pressing ladders program)
4.) 3500 calories per day
What are four obstacles that could come up and stop me from getting my goal?
1.) Getting lazy about my food log
2.) Not having my favorite egg protein powder in the house/gym.
3.) Getting "too busy" to do my workouts
4.) Changing my goal or workout after a couple weeks
What structures will I put in place to make sure I stay on track? What will I put in place to overcome the four obstacles?
1.) Post my progress on this blog (accountability of 5800 people)
2.) Post my progress with my local accountability group (20 people who see me all the time)
3.) Schedule my workouts.
4.) Buy extra egg protein so I don't run out.
Also, for the people that are curious about my progress on the Russian Pullup Program – last workout was 12, 10, 8, 12, 10 – making a total of 52 strict, overhand pullups that workout, which is a new personal record.
The Stubborn Seven Pounds, the perfect get-lean-and-hot-for-the-New-Year workout program, is still on SALE for a couple more days:
Fat Loss Workouts Holiday Sale
By Josh Hillis
"I've seen more results in 6 weeks training with Josh than I saw in the previous two years working out on my own" -Stephanie Weis
Josh has been featured in USA Today and The Denver Post.
© Joshua Hillis 2008