Archives for April 2009

Planning Your Food = Abs This Summer

April 28, 2009 by josh20150602 Leave a Comment

People who plan what they are going to eat lose 1-2lbs of fat per week.

Every week.

Some things are sure fire, win every time strategies.

Planning out your food week is one of those strategies.

Keeping a food journal is the base line for your fat loss nutrition.

Planning first, and journaling second, is totally the next level.

Advanced Food Journals Put You in The Driver's Seat

If you want advanced food journal, here is how it works:

1.) Write down what you are going to eat on one side of the page.

2.) Write down what you actually ate on the other side of the page.

That's it!

The trick is that if you write down what you are going to eat, you make the emotional decisions about what to eat ahead of time.

And you also can ask yourself questions like, "Do I need to go shopping to make my food plan work for tomorrow?"

Planning Ahead in Your Food Journal is Like Driving With GPS

Not planning ahead is like saying "I'm driving to Los Angeles – If I go west I'll hit it right?"

I mean seriously.

Most people's plan is to wake up and see what happens.

You are ahead of 99% of the population if you just write it down after it happens.

But to plan your day… It's completely the next level.

For some people, planning ahead is THE ONE THING that causes them to get the results they've always wanted.

Plan Your Cheat Meals Ahead of Time

If I'm staring down a doughnut, and my plan is to "eat right forever", I'm screwed.

But if I know that I have a free meal coming up on Thursday Night, then it doesn't take as much willpower.

I know I don't have to hold out forever, just until Thursday.

Or when ever my free meal is.

Planned free meals do two things:

1.) They remove the guilt of "Eating Off Of The Plan", because the free meal is literally part of the plan.

2.) They literally double our willpower. It's much easier to pass on the crap food that just pops up during the week if we know we have a free meal coming up soon.

The Next Level of Free Meals

My friend Joel Marion's book came out today.

http://tinyurl.com/cheat-to-get-rockstar-lean

I'll be honest, I've gotten people great results with what I've outlined up above, having people plan their meals for each week, and having them plan a few free meals in also.

I always had people include some free meals, because psychologically I know it's impossible not to have some free meals. So we manage the free meals.

Joel's book taught me a thing or two about how to "use" free meals to get better results.

http://tinyurl.com/cheat-to-get-rockstar-lean

I was pretty shocked. I went from *managing* free meals, to having my clients *use free meals as a tool to get leaner!*

I've trained hundreds of people in person and gotten them amazing results. Thousands of people have read my books and gotten results. I kinda thought I knew everything there was to know.

I was shocked by what I learned from Joel's book.

Granted, my clients get amazing results already. Like clockwork my clients get results. I thought I knew it all…

But my plan that gets my clients such great results is Joel's maintenance plan!

His results plan is even better than that!

But what I learned from Joel took it to the next level.

Seriously, one little tweak made all the difference.

You can get great results with what I gave you at the beginning of this article.

But if you want absolutely every edge you can get in your fat loss quest, Joel's book is the next level and will get you more results and faster.

http://tinyurl.com/cheat-to-get-rockstar-lean

Sienna Miller “Baroness” G.I. Joe Movie Workout

April 24, 2009 by josh20150602 Leave a Comment

Sienna_miller_workout

Sienna Miller is completely transforming her body.

She's been weight training – with a goal of gaining muscle!

While most women are scared to death of bulking up, Sienna needed to add muscle for the role of The Baroness in the upcoming G.I. Joe Movie.

Most girls would flip if they worked out and the scale went up.

Scale weight isn't the whole deal though. Muscle is smaller than fat. Muscle is less jiggly that fat. Muscle feels healthier and has more energy than fat. Muscle doesn't have cellulite. Maybe this lean muscle thing isn't so bad…

Sienna gained 5lbs of muscle – tell me what you think:

Sienna Miller Baroness Workout Body

She looks awesome.

Adding 5lbs of muscle made her actually look leaner.

And on top of that, another 5lbs of muscle is going to have a really positive impact on her metabolism – she'll get to eat food and still look hot.

Sienna Miller's Baroness Workout = Weight Training and Boxing

Which, while I know she's doing it because it's specific to her role in the G.I. Joe Movie, boxing is the new Hollywood thing this summer.

Lots of Hollywood's hottest starlets are getting the body they want by combining weight training circuits and boxing workouts. Lauren Conrad has also been doing boxing and strength circuits, and she's looking leaner than ever.

Sienna, besides her boxing and weight training, is also working with an MI6 agent on fighting skills.

Fight training is full body, it's intense circuit training, and it's explosive.

The more athletic a workout we create, the more powerful an impact it has on fat loss. That's the reason I created Fighter Workouts for Fat Loss, and Fighter Workouts for Fat Loss for Women.

Boxing is kick ass for fat loss.

Strength training rocks for fat loss.

Even if you aren't planning on being in the G.I. Joe Movie this summer, the combination really works for getting you the kind of lean, athletic, sexy body you want in 2009.

Remember these Two Rules:

1.) Strong girls are hot.

2.) The more athletic a workout you do, the more powerful a fat loss result it produces.

You always want to get stronger in four movement patterns: Pushing, pulling, squatting and either kettlebell swings or deadlifts.

Sienna Miller said she worked on "arms, back, and legs". "Arms" is pushing and pulling. "Back" is pulling, deadlifts or kettlebell swings, and "Legs" is squats, lunges, kettelbell swings or deadlifts.

If you take a boxing class, take a real boxing class. You know, where you hit something, like focus mitts or a heavy bag. It's a huge step up in intensity, and that makes all the difference.

There is a huge difference between doing real fight training and real boxing and taking a Turbo Kick Box cardio class where you are punching in the air to music – that just doesn't cut it.

If you aren't getting stronger, you are spinning your wheels in your workouts. Keep a workout journal so that you know if you are really getting fitter, or if you are just going through the motions.

Don't be afraid of gaining some muscle. There is a difference between gaining 5lbs of muscle looking like Baroness, and gaining 25lbs of muscle and turning into the Incredible Hulk.

As you can see with Seinna, she actually looks leaner with another 5lbs of muscle.

Most women will have a much faster metabolism, and find it much easier to stay leaner with another 5lbs of muscle.

So hit the weights and the boxing, get stronger, and see if you look hotter and fit into your catsuit better with a little more strength!

By Josh Hillis

Josh is the author of the ever-popular fat loss e-book: The Stubborn Seven Pounds

If you've already completed The Stubborn Seven Pounds, take it to the next level with one of these two programs:

Fighter Workouts for Fat Loss or
Fighter Workouts for Fat Loss for Women

"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

RE: How To Cheat on Your Diet

April 14, 2009 by josh20150602 Leave a Comment

Ok, everyone knows you need to have some cheat meals in your nutrition program. Usually just to maintain sanity.

And you know that you're results have everything to do with eating clean most of the time.

What you may not know is that you can use cheat meals as a tool to get even better results.

Done correctly, your cheat meals will help you lose fat faster.

It all has to do with HOW MANY cheat meals you have…

HOW MUCH you cheat when you have your cheat meals….

and it's enormously dependent on WHEN you have your cheat meals.

There is a science to it.

My friend Joel "Body For Life Champion" Marion has researched the science of cheat meals for six years.

I was talking to him on the phone about it last week, and it blew me away.

You've gotta check out Joel's videos. His book isn't out yet, but you might want to put his book on your wish list also.

Watch the videos here:

http://tinyurl.com/cheat-to-get-rockstar-lean

If you've ever worried that your cheat meals might be slowing down your progress, and want to know how to do cheat meals right, check out his videos!

Remember, it's all about HOW MANY, HOW MUCH, and WHEN.

http://tinyurl.com/cheat-to-get-rockstar-lean

P.S. People always ask me if I'm ever going to write a nutrition book, or do meal plans. Nope, not my thing. But Joel's book is going to be AWESOME.

Besides being the ultimate cheat meal blueprint, it's going to have complete "done-for-you" meal plans for what to eat the rest of the time. It'll be everything you need to know about nutrition, all in one place.

Open Letter to Celebrity TV Trainers about Kettlebell Workouts – RE: Jillian Michaels on The Biggest Loser

April 10, 2009 by josh20150602 Leave a Comment

Ok, so Jillian Michaels made the most common first time kettlebell swing mistake.

Jillian used her arms to muscle the kettlebell up, instead of driving from her butt.

This is a super common mistake. In fact, everyone makes this mistake the first time they pick up a kettlebell.

You pull with your arms, and then the next day your back hurts. You go ask an RKC Instructor, and he or she tells you to drive the whole movement from your butt.

Nothing to be embarrassed about.

My issue then is making this mistake on national TV in front of an audience of millions who think you are showing correct form.

How To Get Hurt Using A Kettlebell

There are two simple ways to get hurt doing a swing:

1.) Rounding your back forward while doing a swing. It's putting your spine in a weak position, while swinging a heavy weight. It's bad news.
(that's the mistake Bob Harper made when he having people do dumbbell swingson The Biggest Loser last year).

What to Do Instead: Arch your back like a deadlift or a squat.

2.) Pull with your arms and lower back. Pulling with your arms is going to force you to pull from your lower back, also putting unhealthy stress on the lower back.
(this is the mistake that Jillian made doing kettlebell swings on The Biggest Loser this year. Jackie Warner from Workout made the same mistake)

What to do instead: Drive from your glutes and hamstrings. It takes the load off of your arms and your lower back – similar to a deadlift.

So I found this video of it on YouTube – if it was me I wouldn't have laughed at the end 'cause no one learns anything when they're being laughed at. And clearly Jillian can learn some things about kettlebell movements.

It's just wrong… in every way. All of it. Every single thing she does is wrong. Squatting the kettlebell instead of sitting back, using a light kettlebell (you couldn't use a correctly sized kettlebell and do everything that wrong), all arms… well, lets just focus on not getting hurt for starters.

The two ways to get hurt are the two most common
things people do the first time they do swings.

I don't want to see that on TV, get hurt, and then think that kettlebell swings are dangerous… When in fact what's dangerous is doing them wrong.

I'll Teach You To Do The Kettlebell Swing Correctly

Jillian, Jackie, Bob… celebrity/TV trainers of the world: I just want to you to demonstrate correct form. I know you are trying… You just need to get some instruction on how to do it.

I recommend all celebrity trainers get five sessions with an RKC Certified Instructor.

I'm going to make an offer to any trainer who is on TV: If you fly out to Denver, I'll teach you how for free.

Or maybe you aren't a kettlebell instructor, and you don't want to be. If your producer makes you do a kettlebell segment I can still help you at least demonstrate it correctly on TV.

If you are doing part of the show on kettlebell workouts I'll be your technical adviser.

I just want your audience to see kettlebell movements performed with correct form.

What Not To Do

I'm going to ask that all trainers, not just celebrity trainers, but ALL trainers not teach kettlebell movements if they don't know to do them correctly.

Actually, I'll make the blanket statement: DO NOT TEACH ANYTHING YOU DON'T KNOW HOW TO TEACH.

The reality is, knowing how to do a kettlebell swing correctly is only the first step. There is a big gap between knowing how to DO something, and knowing how to TEACH something.

It doesn't matter if you are a celebrity trainer – if you haven't gotten some instruction from an RKC Certified Instructor, you don't know how to do a kettlebell swing.

And if you aren't RKC Certified, you don't know how to teach it.

I've Got A Fever, and the Only Prescription is More Cow Bell

Every time "Don't Fear the Reaper" comes on the radio, someone in the gym runs up, points at the kettlebells and yells: "More cow bell! More cow bell!"

Ultimately, it's really good that kettlebell workouts are going mainstream.

I think it's just at that point where Stability Balls were ten years ago – everyone knew they were cool and trendy, but most people were doing totally ridiculous things with them.

I really appreciate the publicity that comes from big name, celebrity trainers talking about kettlebells.

I think it's awesome now another million people will know what kettlebells are… and not call them "kettle balls" or "cow bells".

Darwin Award Nominated Actress

Kettlebell training is on par with learning a martial art. Except dropping a kettlebell on your head will hurt more than getting hit in the face.

If you aren't ready to get instruction from an RKC, then please at least get the book and DVD Enter the Kettlebell, by RKC Head Instructor Pavel.

Even a quick review of the DVD and you'll have a better idea of how to do the swing than most celebrity trainers.

Into The Future?

Jillian was right about a few things: Kettlebells are a great way to burn fat, lose weight, and to have more fun working out.

Maybe celebrity trainers will get some more information about how to do kettlebell swings correctly.

And then the next time you see kettlebells on The Biggest Loser, or Fit TV, or Workout… then millions of people will learn how to do kettlebell swings with awesome, powerful, safe, effective form.

I'm hoping they all take me up on my offer. Or if not me, then another RKC.

Seeing kettlebells on TV at all is an enormous step forward for the fitness of America.

Seeing them done correctly would be the next level.

Josh Hillis is a Level 2 RKC

Find out how Josh can be your coach at Josh Hills Platinum Coaching Club

Josh is the author of the ever-popular fat loss e-book: The Stubborn Seven Pounds

If you've already completed The Stubborn Seven Pounds, take it to the next level with one of these two programs:

Fighter Workouts for Fat Loss or
Fighter Workouts for Fat Loss for Women

"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.

P.S. Really amazing trainer, my new friend, and fellow author Joel Marion just got done recording some REALLY eye opening videos on the pitfalls of dieting and how you can actually use your favorite foods to lose fat *faster*. I'll be sending you a direct link to check out these really awesome videos tomorrow, so make sure to keep a close eye out on your email. Believe me when I say you're definitely NOT going to want to miss these!

Valerie Bertinelli – What Made the Bikini Difference

April 8, 2009 by josh20150602 Leave a Comment

Ok, to get into bikini shape for your 49th birthday is pretty awesome.

Valerie Bertinelli had been
doing Jenny Craig for a year,
and she'd lost 40lbs,
but she really got confident
about being in a bikini
when she got a personal trainer.

In other words, changing up her diet caused her to lose the weight….

….But it wasn't enough to give her the leanness that it would take for her to really feel awesome half naked in a bikini.

For as much as I've been hammering on nutrition for the last month or so, it isn't enough.

Without Kick Ass Workouts, You're Just Going to be Skinny Fat

Skinny fat looks ok in clothes. And skinny fat is better than fat fat.

But skinny fat still feels uncomfortable at the beach or at the pool when everyone is in bikinis.

If want to get naked this summer, you've got to get lean.

You can only get rockstar lean if you've got awesome food AND awesome workouts.

It's no surprise that Valerie did circuits of big movements like dips, squats, pushups, and step ups.

There is no other way to get a body like that at 49, like Valerie did, without getting a lot stronger.

And notice she didn't waste her time with machine exercises or small movements. Valerie's trainer had her do "big bang" movements.

If You Want to Look Hot in a Bikini, You Have to Rock the Workouts

She talks about how good she feels, and how she loves to see her muscles now.

There is a confidence that comes with getting stronger, that you don't necessarily see with just dieting.

There is something about transforming what your body can do, that transforms the way you see yourself in your body.

As your fitness increases, you get more and more proud of your body.

As you get more proud of your body, you start wanting to make better and better choices.

It starts an upward cycle, of both confidence and results, that you really get access to with strength training.

Valerie Bertinelli Had Expert Coaching

Valerie had had a coach for a year working on her food.

To get ino a bikini, she added a second coach, a personal trainer to work on her workouts.

With two coaches, she had double of what most people don't have:

1.) She had double accountability

2.) She had double expert advice.

Most people don't even have one person holding them accountable.

And most people don't have even one expert guiding them.

Look, it's not shocking that EVERY celebrity has a personal trainer.

About 30% of the people working out are hardcore "Do-It-Yourself-Ers", they can read the book, and do it all on their own.

The other 70% need more coaching and more accountability to get the results they want.

How do you know which category you fall into?

Simple, just look at your results.

If you aren't getting the results you want, you need a coach. Period.

By Josh Hillis

Josh is the author of the ever-popular fat loss e-book: The Stubborn Seven Pounds

If you've already completed The Stubborn Seven Pounds, take it to the next level with one of these two programs:

Fighter Workouts for Fat Loss or
Fighter Workouts for Fat Loss for Women

"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.

Archives for April 2009

Planning Your Food = Abs This Summer

Sienna Miller “Baroness” G.I. Joe Movie Workout

RE: How To Cheat on Your Diet

Open Letter to Celebrity TV Trainers about Kettlebell Workouts – RE: Jillian Michaels on The Biggest Loser

Valerie Bertinelli – What Made the Bikini Difference

Denver Personal Training

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