The other day I had to run to the store real quick to get some
things we were out of.
I hate the grocery store because I don’t know where anything
is and can never seem to find anything except the tuna, coffee
and of course…
… The ice cream.
And ice cream was on my mind as that is what we were out
There was a lady getting her ice cream when I was trying
to get mine.
I excused myself and reached past her and watched her eyes
get as wide as saucers when I grabbed the half gallon of
vanilla Haagen Dazs.
(Yep, plain ol’ deliciously good – cream, sugar, vanilla, egg
yolks, and skim milk – vanilla ice cream.)
Truth be told, I’ll polish that off in a week or less, sometimes
with the help of my 3-yr old son.
Now I’ve written about my ice cream habit before and yeah,
I know, sometimes it may come across as obnoxious.
That’s not my intent.
I only point this out because it’s amazing what you can “get
away with” from a nutrition perspective when your workouts
are dialed in along with the rest of your diet.
About your workouts –
I’ve been saying this since 2010 when I first released “Kettlebell
Burn” and have been practicing this since 1996 when I first
“discovered” it –
Lift heavy. Lift explosively. Manage fatigue.
Now combine that with Step 3, and you’ll start “effortlessly”
peeling off that body fat, assuming you’ve got Steps 1 & 2
down and you’re not subconsciously sabotaging yourself.
STEP 3: Eat for energy 90% of the time.
I cannot claim credit for this 90% thing.
That comes from Dr John Berardi.
It’s actually a brilliant idea.
Think about it – 90% in school was an “A.” So if you want
an “A” in body composition, eat healthy most of the time.
What about “eating for energy?”
Eating for energy means eating foods that give you life -
Which is to say, foods that improve your health.
Improve and optimize your health, and you’ll have energy
to spare. (And you’ll be lean too.)
What are those foods?
This has been beaten to death over the past decade yet
it’s amazing how many of us fight this, so we need to keep
it in front of us until the light bulb goes off and we “get it.”
– Lean protein sources: Chicken, eggs, meat, fish, etc
– Saturated fats: butter, coconut oil
– Fruits: oranges, peaches, berries, cherries, plums, etc
– Veggies (especially green): spinach, broccoli, peppers, tomatoes,
– Starches: Sweet potatoes, rice, potatoes, beans
And it’s remarkably easy to come up with your own menus.
Here’s what I had yesterday:
– Coffee, w/ 3 packs of gelatin, 1Tbsp of coconut oil
– Shake: 2 mini-oranges, 1 scoop of greens powder, 1/2 cup
blueberries, 1 scoop beef protein powder
– 3 scrambled eggs w/ cheese in coconut oil
– 1 can of black beans
– 10 oz of cooked spinach
Meal 3 (Post-workout):
– 1.5 cups of cottage cheese and 3 Tbsp of honey
Meal 4 (almost immediately after Meal 3):
– 4 organic grass fed hamburgers with cheese, 3 buns
– 1 piece of chocolate (didn’t feel like ice cream)
Not hard to do at all.
And once a week I pretty much eat whatever I want, which
funnily enough, doesn’t look a whole heckuva lot different
to what I ate last night…
Except for the pizza and ice cream (at least a pint).
Again, these foods give me life – health and energy and will
do the same for you.
Back to the workouts…
What about MetCon?
MetCon is a form of strength-endurance.
And since most people are weaker than snot, there’s no
point in doing strength-endurance work – since it’s very
foundation is strength.
Build your strength first, and your endurance will come.
Screw around with MetCon and you’ll still be weak and
still be fat.
Remember, lift heavy, lift explosively, and manage fatigue.
There’s a program that focuses on lifting heavy, appropriately
named the “STRONG!” program.
And there’s a program that focuses on lifting explosively, called
the “One” program.
Use the “STRONG!” program on Mondays and Thursdays,
and the “One” program on Tuesdays and Fridays.
Your total weekly workout time will be between 90 minutes
and 2 hours.
Do this for the next 6 weeks along with eating for energy
90% of the time and measure your waist at the start and
Chances are better than good that you’ll lose a couple of
inches, and you’ll be more defined and more muscular
making your fat loss semi-automatic, even while eating
P.S. Tomorrow we’ll cover the one thing that most people miss
when dealing with losing fat / getting lean. This will surprise you –
most people rush past this… Big mistake.