Here we go… Holiday eating attack plan 2019!
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In this episode you’ll learn about the… Holiday eating attack plan 2019!
- How to get started now
- What exactly you need to do (workout and eating)
- What happens on your feasting day
- How you can do this the whole holiday season
- And much, much more.
Links from show
– The Get Better Project – Workout Program
With the holidays quickly approaching I thought it would be a good idea to give you a personal attack plan.
This plan is designed to keep you from gaining any fat this holiday season.
It might not be the easiest plan, but it’s the only one that really works without having to kill yourself in the gym.
Not only that, but it will give you a framework for the rest of your crazy life. 🙂
This plan starts AS SOON AS POSSIBLE!!!
Here we go…!
We are going to set your body up to be a fat burning machine without having to skip any of the holiday eating that you love. In fact when the holiday eating comes around I want you to EAT AS MUCH AS YOUR HEART DESIRES!
Yep, you heard me… go for it!
BUT, you need to follow my rules before you get to that eating extravaganza.
Sound good? You ready? Are you able to commit to this?
It’s not hard, you just have to follow some rules. In fact, you should be following these rules on a regular basis.
Start working out NOW…
* Do interval training for 20-60 mins, 4-5 days a week. The Get Better Project or any other CrossFit style program will also work. This can be done at anytime during the day. ?
* DO NOT eat any processed foods. ?
* YOU MUST eat green leafy vegetables at least 3 times per day. ?
* Shoot for roughly 33% of your calories from protein, fat, and carbs. This can be eggs, meat, nuts, nut butter, avocados, coconut oil, olive oil, cheese, butter, and fresh fruits and veggies. ?
* Use intermittent fasting each day for 14-16 hours. So, if you eat dinner at 8pm, you won’t have breakfast until 10am-12pm the following day. If this is hard, try adding some MCT oil to your coffee (coconut oil will work), or a small amount (like 5 grams) of protein powder. ?
* Drink .5 to .75 ounce per pound of body weight in water each day. Get 32 ounces of that right when you wake up in the morning. ?
Here’s an example of what your day will look like
7am wake up
Drink 32 ounce of water
Cook Breakfast (14-16 hours after dinner) – 3 eggs scrambled with coconut oil and 4 cups of
spinach or kale. Add cheese if you’d like.
Go to work
Keep a water bottle on your desk at all times. The larger the water bottle the better. I like the Klean Kanteen 32 ounce insulated bottle, but any big bottle will do.
Every time you go to the bathroom take 5+ big gulps from your water bottle (when you get back from the bathroom, of course).
Snack – a handful of raw almonds or cashews.
Lunch – LARGE salad from any place you’d like. Dressing must have less than 5 grams of sugar, so think olive oil and vinaigrette, or blue cheese. Also, iceberg lettuce doesn’t count as a green leafy vegetable. Ask for no croutons, they are essentially bread, and bread is essentially sugar.
Snack – Another handful of nuts, or some veggies.
Workout – Warm up for 10 mins on the elliptical. Then do a 30 minute high intensity circuit. This is ideally done with 3-6 rounds/sets, 8-15 reps per exercise per set, and large movements (squats, lunges, bench/pushups, pull-ups/pulldowns, etc).
Dinner – Steak, chicken, pork, etc., broccoli with butter, cauliflower with butter (or whatever InsideTracker tells you).
If you’re eating enough protein and veggies you shouldn’t be getting hungry. It might take a few days for this to set in.
****Repeat this everyday until your BIG feeding day, but take every 4th day off from the workouts. If you’d like to stay active on “off days” you can go for a walk or easy run/ride.
BIG EATING DAY – On the glorious day that you’ll be eating everything in sight, I want you to eat ZERO carbs until your feeding begins, so the same rules as above still apply.
Here’s the kicker….
You NEED to do an intense workout the morning of the BIG FEED! I actually don’t care when you do it, but you MUST DO THIS WORKOUT before the BIG FEED. No exceptions! I mean, if you have to go into the bathroom, strip down to your undies, do the workout, shower in the sink, then put your clothes back on… DO IT!
3 rounds of:
20 jumping jacks
20 arm circles
Actual workout (Pre-Gorging Workout)
3 rounds as fast as you can with good form!
10 full burpees. That means chest to the ground, and jumping at the top with hands overhead.
20 sit ups – hands must touch above head on floor, and your shoes/feet at the top.
40 walking lunges (20 each leg)
Once you’ve done this workout you are good to go, and eat all the food you’d like. Crush it! Eat like it’s your job!
Just remember we are priming your body for this to work correctly. So, you must follow the rules that I gave you above.
What happens after the FEED?
Good question! You can repeat this process all the way through the year.
Simply drop right back into the guidelines that I set above. Meaning ZERO carbs other than green leafy vegetable, lots of fat, and protein. All while doing a circuit style workout for 20-30 mins 5 days a week (3 days on, 1 day off).
THEN… if you have a holiday party, or Christmas, or New Years… you MUST do the Pre-Gorging Workout prior to eating the food. Preferably within an hour or two of the feeding.
The cool thing about this… if you’re doing it right. You’ll start to feel awesome, and full of energy all the time. And you can stick to this everyday, even after the holidays. This is how the most successful people eat.
If you have any burning questions regarding this article please ask in the comment section below.
Partners mentioned in this podcast
– The Get Better Project for all your daily workout needs!
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