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Josh Hillis
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Denver Kettlebell Workouts and Bodyweight Bootcamps
Bootcamp weight loss and kettlebell workouts from famous Denver Colorado personal trainer Josh Hillis
Visit www.Denver-Kettlebell.com to get a free trial to Denver Kettlebell Bootcamp, and get six free fat burning workouts
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Dropping dairy is a bit edgier, I know, but understanding that
dairy has high calories per serving of nutrients has driven me to find
similar consistent sources of vitamin D and calcium elsewhere. Milk
might not have a high glycemic load,
but I find it doesn’t satiate me. Dropping cheese wasn’t a problem, but
I miss my yogurt. One of my “treats” is a cup of organic plain yogurt
with a scoop of vanilla whey protein stirred in.
Rule #2: Eat Sensible Amounts of Good Food, aka Roughage Isn’t The Answer.
I like to eat a lot of food, and it’s predominantly a behavioral issue
— I like to take lots of food and spend time eating it…frequently.
Changing what you eat, and eating tons of low-calorie foods, taking
supplements or even eating lots of “good” foods isn’t the answer.
Ideally you will give your body what it needs so it doesn’t need lots
of food. Identify good sources of lean protein and built them into
effective, easy-for-you-to-prepare quality meals that are filling
because of the content and not because you had three pounds of romaine
lettuce.
Rule #3: Make Recovery Into A Meal.
Partly to save time and partly to get the protein my muscles need after
a tough workout, I have been making a recovery shake (1 cup Almond
Milk, 1 banana, 1 scoop Whey Protein). To make the impact of the shake
greater, I add ice (6 cubes) and almost another cup of water. This gets
my body what it needs after a tough workout, helps to hydrate me and
fills me up pretty quickly. I am only doing one workout session a day
right now in the OutSeason, so the rest of my day is spent eating as
well as I can.
Rule #4: Define Eating Times & Develop Portion Control.
The concept of grazing has always been a challenge for me…I just like
to eat and I have a sweet tooth. Nuff said. But the incredible results
from making these two basic changes have really transformed how I
approach eating.
The first part is as simple as it is tough: No Food After 7pm.
I don’t watch TV, but I do spend a lot of time working at night.
Snacking was part thinking crutch, part staying awake for these
marathon sessions of work. Without thinking, I could easily plow
through a ton of high calorie food and just before bed! Now I eat a
really solid dinner and wrap up all eating by 7pm. If I am really
hurting I might have a glass of wine or a diet coke, but that’s it. The
first few days were tough but now it’s just what I do.
The second part, portion control, is also critical.
Even good food can add up to have a high metabolic cost if you eat
unlimited amounts of it. If you have a self-diagnosed portion problem
(think: you like to eat ice cream out of the container, not a bowl),
this should be your top priority. Put all snacks in small tupperware
containers; serve dinner/full meals on a salad plate. Many times we
want to keep eating when we don’t need to; our brain hasn’t gotten the
“full” message from the stomach and sometimes just having some water
and waiting a few minutes will do the trick.
Rule #5: Tricks, Tweaks and an Eating Holiday
I am no angel with what I do eat, consuming too much coffee and chewing
enough gum to power a small generator. Here are the things that help me
when my brain wants to eat but my body doesn’t need to.
- Hunger Testing Protocol: Two glasses of water. If you
think you might be hungry, try two 8-oz glasses of water and wait five
minutes. If you are still hungry, then consider a small healthy snack. - Behavioral Hunger Issue / Oral Fixation? I use chewing gum
and/or hard candy to keep my mouth busy when I am not eating. I am not
starving myself, but I know very well when I do or don’t need to eat.
These little treats get me my sweet fix without compromising my diet
goals. - One Binge Meal A Week. On this day you can eat anything
you want. Yes, anything. First it’s good for your body to have
nutritional variety (even the bad kind), and mentally this makes
“staying good” with your food that much easier. Besides, if you are
anything like me, lean you will be excited to eat badly but will
quickly tire of just pounding food. And you can’t do that much damage
in a single meal (really).
Keep me posted on your journey!
Patrick McCrann is one of a handful of elite triathlon and endurance sport coaches based in the US.
Patrick
has spent the last seven+ years building an unparalleled network of
internet-based resources and real-world training opportunities,
including Endurance Nation.
You'll find more of Pat's triathlon training tips on his daily blog HERE.
Follow on twitter @everymantri or view latest videos on YouTube.
Vincent Chang