Ok, so it's official. Next group starts March 9th.
Goes on sale March 2nd-6th
Price $129 per month
The group will be ongoing — you can go for as long as you like, and you can cancel at any time.
More details coming soon…
Hey guys! I know I was totally M.I.A. in January. Here's what's up:
Fat Loss Happens on Monday has been selling thousands of copies. It's outsold everything else I've ever written combined.
I've gotten about 100 emails that said some version of this: "Hey Josh, this is the best fat loss book I've ever read in my life. I'd never heard of you before, but I've been reading Dan John's stuff for years."
So I think co-authoring the book with one of the most respected and best selling fitness authors and speakers in the world may have helped. Thanks Dan =)
I've been getting a lot of inquiries about speaking, consulting, mentorship, internships. All kinds of stuff. It's all really new. I feel like I got the Golden Ticket in Willy Wonka's, this is amazing.
And that doesn't even get into how amazing the Fat Loss Happens on Monday Coaching Group went. I was so so so stoked to get to work with people in a group, online, with daily check-ins on these habits. There's another one starting in a few weeks, but that's another post…
Going to Motivate SLC two months ago made a huge impact on how I coach, my business, and who I get to be for my clients. It was literally the most amazing workshop I've ever been to on motivation, habits, listening, empathy, and building community.
It's an "un-conference" meaning everyone is a speaker and everyone is an attendee. That's a facny way of saying it's all "round table discussions", and I got more out of it. I'll be there, a long with other habit/community geniuses like Mark Fisher and Steven Ledbetter.
At Strength Matters Summit in San Diego there's going to be intermediate to advanced workshops for trainers by Dan John, Steve Maxwell, Jill Miller, James Fitzgerald, Dr. John Dimuro, Seb & Josh from the Strength Matters Podcast, Franz Snideman, James Breese, Mark Toomey, David Whitley, Perry Nickelston, Paul Mcilroy, Mark Reifkind, Sean Greeley, and me!
I'm going to be talking specifically about how the habit coaching from Fat Loss Happens on Monday looks from the Coaches side – how to ask questions, build momentum, frame progress, and foster autonomy. It's going to be really, really awesome, and if coaching fat loss is something you're up to, you're going to want to be there.
So this is where I just got back from in Kansas last month. I originally got certified as a personal trainer by the National Academy of Sports Medicine in 2004. So getting to be part of the team that writes updated questions for the CPT Exam was an amazing, amazing experience.
First off, I'm a nerd for this kind of stuff! I got to learn all about psychometrics and what it takes to write good and fair questions that actually test the material. Second, getting to write questions that might be on someone's test someday is a huge amazingly great responsibility. I was totally, totally honored to get to do that kind of work (and it was hard work!)
The first article is about the biggest mistakes people make when trying to implement new habits, and how to overcome them.
The next article coming out is about the Three Keys to Coaching Fat Loss and how to rig the game so your clients always win and make crazy fat loss progress.
Really cool articles geared towards trainers coaching habits, but could also be awesome for the end-user also, to see "behind the curtain" on how to make habit change work for yourself.
Ok guys, so I know I was gone for a while, and setting all of this craziness up. But I have about 17 blog awesome blog posts coming your way. I'm actually really stoked to get back to writing!!!!
Coming next week!
Ok, so I've gotten tons of emails from everyone that's purchased Final Phase Fat Loss asking how to claim your free copy of System Six: Easy Fat Loss.
Simple, just forward your Clickbank purchase receipt (which shows that you got FFPL from my link) to joshhillis @ gmail dot com and I'll email you the System Six videos!
Here's how and why I had to create System Six:
If you haven't gotten S6 and FPFL, you can get them here:
Final Phase Fat Loss with System Six Super Bonus <== Last 36 Hours Available
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
Posted this to my Facebook profile and got a crazy response back.
It totally sums up my entire philosophy on motivation, but he puts it clearer and simpler than I could have explained it.
I totally had to share it with you!
read the rest:
The thing is, I'm a huge fan of systems.
Most people working out are lucky if they are even choosing smart movements for fat loss, much less an actual program that takes them somewhere.
And that's where the 1,000 calorie challenge is really a step ahead – it starts with where you are at, and then it progressively and systematically takes you to a new level of fitness.
There are lots of programs with timed sets and interval based strength training for fat loss these days (which is awesome, it wasn't always like that), what's awesome about the 1,000 calorie challenge is that after you set a baseline, it tells you exactly how to progress from that baseline.
It actually even takes it a step further than that – you start the program with a fitness test, and based on the results of the test there are four different starting places. Each starting place is tailored exactly to a certain fitness level. That means that whether you are beginner or advanced, you get to start in exactly the right place for you.
Advanced workout girls and guys may be able to jump right in to 1,000 calorie workouts. Beginner girls and guys might ramp up over four weeks. And I can't stress this enough – having a progressive system to ramp up over four weeks is f*cking amazing.
Having a system that tells you how to progress takes all of the guess work out of working out.
You never have to wonder "Am I making progress?" or "Did I do enough in the gym today" – you'll know, beause you just follow the plan.
Are There Any Downsides?
1.) The first downside, and it's not that big a deal, is that before the workouts, Arnel gets into the science of why it works, and it's a little much. Hormonal response and mobilizing subcutaneous fat and blah blah blah.
If you find yourself getting bogged down in the scientific studies of why to workout like this, just skip ahead to the workouts.
It's a little more intense than something I would have a client do year round. This would be the high intensity cycle of your training.
I'm a big fan of treating working out like seasons. Sometimes you're "in season", where you kick ass, break through plateaus and cause something totally new for your body.
And sometimes you're "off season", where you work on form, maybe learn a new skill or take a new class, but basically just maintain.
This would be a serious "in season" workout. This is only for someone who is ready to kick some ass right now.
What Are the Upsides?
It's a really well put together program.
It tells you how to progress. It tells you when to back off. It's a system for working you up to 1,000 calorie burn workouts. How awesome is that?
Now – for the record, I didn't believe 1,000 calorie workouts were really possible until ACE put out that study earlier in the year about kettlebell training burning 20 calories per minute.
GUESS WHAT KINDS OF WORKOUTS THEY USED? Sure obviously they were kettlebell workouts, but they were a progressive, strength training interval system, just like the 1,000 calorie challenge!
If you got Xtreme Fat Loss (and everyone that did got awesome results) then you're familiar with Joel Marion's diet style – carbohydrate cycling setting up a full on cheat day.
Joel has kicked it up a notch by synching it with the 1,000 calorie workouts to create an even bigger deficit…
Simpler + More Effective = Most Awesome.
Progressive And Systematic Workout Program
If you aren't using a smart workout program, you aren't even in the game of being rockstar lean.
Maybe you're watching the game. Maybe you don't even know the game is being played.
But if you want to be IN THE GAME, you need a program.
You need to know that program is going to take you some place new. Then you just follow the program.
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
One of the simplest things I do to keep my clients making progress is that I track the sets, reps, and weight of everything they do during every single workout.
Then I just make sure that they lift more and/or heavier, over time.
This is one of those ultra simple things that most people don't do.
And if you don't keep a journal, you could be totally wasting your time in the gym. Really, if you aren't getting stronger, you're spinning your wheels.
Go to any gym, and look at how many people are walking around the gym with a journal or a clip board recording everything. Most gyms, less than 10% of the people there are keeping a journal.
And those 10% are usually the only ones who are making progress.
A Few Things You Should Always Track
For people working out in the gym, you should track:
1.) How much weight you can overhead press for 5 or so reps
2.) How much weight you can deadlift for 5 reps
3.) How much weight you can squat for 5 reps?
Or: How low the can do a single leg pistol squat for 5 reps)?
4.) How many pullups you can do OR how little assistance are you using to do pullups on the assisted pullup machine?
For people working out at home, you should track:
1.) What ever the heaviest kettlebell or dumbbell you have, how many reps can you overhead press it for?
2.) How many kettlebell swings or snatches can you do in 5 minutes?
3.) How low the can do a single leg pistol squat for 5 reps?
4.) How strong is your dumbbell bent over row?
Or: How many door frame pullup bar negatives can you do?
Or: How many door frame pullup bar pullups can you do?
For people doing kettlebell workouts, you should track:
1.) How many Get Ups can you do each side with the heaviest kettlebell you have?
2.) How many kettlebell swings can you do in 5 minutes?
3.) How many kettlebell snatches can you do in 5 minutes?
Do You Always Do Sets of Five?
Of course not.
We may do one month that's sets of 20, and next month is sets of five, and the month after that is sets of fifteen, and the month after that is sets of eight.
Phases change with regularity. And for fat loss clients, all I really care about is that they get stronger within that phase. And that when we come back around to sets of five, that by the end of that phase they are stronger than the last time we did sets of five.
Now I know there are trainers reading this that think this is crazy.
By not doing some low rep strength all of the time, we aren't going to make strength gains as quickly as we could otherwise.
You know what though, my clients aren't strength athletes and it really doesn't matter.
We get more bang for the buck fat loss wise by working on one adaptation, then having a drastic change. Strength gains ARE a little slower, but it doesn't matter…
…because the only reason we are trying to gain strength is as part of the fat loss process.
We want to get strong to get lean.
Don't let the tool become the goal. Keep the main thing the main thing.
Strong is Hot
In general, the strongest girls and guys in the gym are the leanest and hottest.
This of course assumes your food is dialed in, but given that we talk about food all the time in this blog, I think it's ok to focus just on workouts today.
In the gym, your number one goal is to get stronger.
It's not to sweat more, grunt more, or hurt more, though occasionally those may show up also.
At any given body weight: The stronger girl is always leaner than the weaker girl and the stronger guy is always leaner than the weaker guy.
Lately the trend has been to also include moving better, and I think this is awesome. But lets get real – we work on moving better in order to get stronger. And we get stronger in order to get leaner.
The Main Thing is Getting Lean
So really it all boils down to doing things that help produce that result, and not doing things that don't produce that result.
You could go in the gym and do really "hard" workouts and sweat a lot and never produce any results. Or maybe you'll produce results for a month or two and then they'll stop.
I want you to focus on getting strong because it will help you produce the result you are after: Getting rockstar lean and staying rockstar lean.
Ahhh, gotta love science.
The study shows it will take AT LEAST 60 minutes per day of working out for women to lose weight.
The study goes on to say that men can get away with less, but women have to hit 60 minutes or more.
Sucks being a girl!
The thing is, it's true!
If you do really low intensity workouts then it will take more than 60 minutes.
The study used walking and slow jogging for cardio, and machine workouts for strength training. This kind of workout usually takes enormous amounts of time invested to produce a result. (You already know this, at some point in your life you probably tried it.)
Well, fortunately for you, I've got a solution for you:
If you are jogging on the treadmill and doing machine workouts, it probably will take more than 60 minutes!
In fact, it would probably take forever!
It turns out *shock and awe* that you can actually burn more than twice or three times as much fat with better workouts, like kettlebell workouts or my Stubborn 7 workouts, for example, than the stupid workouts from the study.
On top of that, a good strength training program will increase your metabolism and change your shape… unlike the stupid workouts from the study.
There is a reason we do intense strength training – it works.
The Two Things You Need To Produce A Powerful Fat Loss Result:
1.) An intelligent strength training program.
These days, there are actually tons of great strength training programs out there. You could use Turbulence Training, Fit Yummy Mummy, or Truth About Abs. Those are three awesome programs that use short, high intensity strength training workouts and short burst cardio.
Get a program. Then do it.
2.) To keep a food journal, and journal how well you are following your eating program.
I'm a big fan of Spark People for an online food journal, but it doesn't matter which one you use, or if you just write it down in a planner.
That's all you need.
Don't let the news try to complicate it for you.
Besides, you might just find that the news contradicts what it said last month:
Josh Hillis is a level 2 kettlebell instructor (RKC2)
Certified Personal Trainer (CPT), Performance Enhancement Specialist (PES),
Movement Reeducation Specialist(Z R-Phase), Movement Integration Specialist (Z I-Phase),
author of The Stubborn Seven Pounds
and head coach of Josh Hillis Platinum Coaching Club
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.