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Holidays are the day of love, family and feast.  My mission is always to educate you and teach you how to get DEFINED get RIPPED year round.   One of the keys to being able to stay fit year round is always thinking 5 steps ahead.  You are going to have social events every week, every month, every year for the rest of your life.  You are going to have multiple big holidays every single year for the rest of your life.

So what does that mean?   That means you are going to have to learn how to plan ahead, and learn how to navigate these social and holiday situations intelligently.  Being fit means ALWAYS thinking ahead, making smart choices, being disciplined and consistent.  

Earlier this week I posted the strategies on how to prepare for this day so you can eat PIE and stay RIPPED.  How to prepare for the holiday so you can eat or drink and truly get away with it.  I told you HOW to prepare for this holiday so you can eat MORE and enjoy time with your loved ones. 

If you missed it, click this link to see it.  http://www.phenomoc.com/blog/entry/6-steps-to-stay-ripped-through-the-holidays

Today Im going to teach you some tips and tricks on how to change up the ingredients so you can make your favorite dishes just healthier, cleaner, and possibly with much, much less calories but keeping it tasty!  Healthy food doesnt have to be boring and Im going to give you some quick and easy tricks and tips to keep it exciting without expanding your waistline or destroying your health.  

Just remember, living ripped requires you always being committed to the lifestyle, thinking 5 steps ahead, being disciplined in social situations and eating smart. 

So lets get to the tips.  

Tip #1.  Remake your recipes. There is a healthy alternative for EVERY single thing you could imagine. No matter what your favorite food is, the food you look fwd to the most(mine pumpkin pie), there are smarter, healthier, cleaner recipes all over the internet.   The recipes Im about to recommend are super easy to make and made with all natural ingredients.  So the key is when searching for a new recipe is to search on Google for "Paleo Recipe_____".  The reason I say search Paleo is because anything that qualifies as Paleo doesnt have Flour(wheat or white) or Sugar(refined) in the ingredients.  These two are the top 2 killers in America, the top two reasons why Americans are fat.  And the top 2 things that cause cravings and binging.  So eliminate those from your life.  Whatever you want to make, Search for your favorite dish in Paleo form and you will find a smarter, healthier option that will keep you ON POINT.   For example search "Paleo Pumpkin Pie. Paleo Turkey.  Paleo Ham.  Paleo pie crust.  Paleo mashed potatoes." etc.  

Although Im not one that follows a Paleo style diet, I do believe in always eating REAL food just like the Paleo community.  This trick here is the hack getting great recipes without jeopardizing your results.  

 

Tip#2.  Trade out your Flour.  Your recipe should be following the tip #1 rules.  But just incase you arent listening I want to reiterate AVOID flour  One of the absolute WORST ingredients you could consume is Flour(white, wheat), its worse than sugar, highly inflammatory and damages your body in tons of ways.  Incase you dont know, todays Wheat crops have been hybridized, scientifically engineered, and have Super Glutens which our bodies cannot digest efficiently.  On top of this contain Round Up(glyphosphate weed killer).  Along with having very addictive effects leading to cravings and over eating.  Along with spiking your blood sugar putting you in a fat storing mode from the Insulin burst.

By avoiding this stuff like the plague, this will eliminate the Gas, Bloating, digestive discomfort, lethargy, brain fog, skin disorders, and cravings for the days after.  Its also highly inflammatory and will lead to an injury, joint pain, muscle pain for 7-14 days AFTER consumed.  Which means you are going to be tight, achy, in pain, and your workouts are going to suck if you eat it, or you will pull or tweak a muscle.  Its TERRIBLE.  If you are experiencing any of these symptoms now you know why.  The foods to watch out for if others bring them (bread, pasta, baked goods, pies, pie crusts, fried foods, flour tortillas etc)

So if your recipe calls for flour what would be the smarter choice?

 Replace Flour with Almond flour,  or coconut flour.   Using coconut or almond flour will also reduce the carb intake DRASTICALLY because they are higher in healthy fats.   Healthy fats will make you fuller longer and will help keep you from over eating and gaining weight.  I will discuss some options in the tips below.

Just make sure you follow tip #1 for you recipes and avoid all foods that contain flour that others bring to the party.  Better yet, share this article with those people coming!

Tip #3.  Replace Sugar with healthy natural forms. If you followed tip #1 this is done.  If not trade out any sugar ingredients with Honey or 100% Organic maple syrup(My personal choice), or Brown Rice syrup.  This eliminates the refined sugars which are highly addictive and can drastically spike blood sugar levels leading to a crash following.   Sugar is 8x more addictive than cocaine, which leads to you craving and binging on more of the same.  So Avoid it and replace it with healthier options like Maple Syrup or Honey.

Tip #4.  Protein Is Priority.  There are two hacks to this that are absolute life savers for holidays and social events.  The first one is the appetizer.  You see, most people put out chips, bread, and other carb foods.  This is a fitness FELONY.  This spikes blood sugar, leading to a crash, insane cravings and non stop binging for DAYS.  So we have a smarter choice and its one of my personal favorites, Deviled Eggs.  Deviled Eggs are packed with protein and good fats, both of which make you FULL because of the hormones that are triggered when you eat them.  So by starting off the social gathering with Deviled eggs you are saving yourself, and your loved ones from over eating and getting fat because you will be feeling full already.  

Just make sure you make your Deviled Eggs with Paleo Mayo(find homemade recipe on google. or buy premade at Whole Foods or online)

I would boil up 5-8 dozen eggs(Costco sells Organic 24 pack cheap, use 3 of those packs) because these bad boys go quick!  I usually make 130+ and theres never any left overs.  

Hack #2 is mentioned in the holiday prep article here http://www.phenomoc.com/blog/entry/6-steps-to-stay-ripped-through-the-holidays  but I will say it again. When its time to sit down with the family for dinner/brunch your very first full plate is a pure PROTEIN plate.  This means your first plate of food is pure turkey, eggs, steak, ham, lamb, or fish.   You do NOT get to touch anything else until you have finished your PROTEIN plate.   That means no potatoes, no fruit, no pie, no alcohol until you have done this.  The reason we do this is to keep your blood sugar from spiking, leading to a crash, which prevents cravings and binges.  No cravings, no binging, leads to no excessive calorie consumption and you getting fat.  

Now after those two things are done, its time to enjoy the foods you like.  The smart ones of course.  You get to eat your potatoes, fruit, Paleo Pie(recipe coming up below), or have a glass of wine.  

You follow those two rules and it will save you and your loved ones from over eating 1,000's excessive calories.  Which means you survive the holidays without any weight gain.  Yay!  

We have talked about ingredient changes, so lets talk about some of my favorite ways to make pies and pie crusts.

 Because lets be real, we all know thats the only reason you like thanksgiving,  the pie, dont lie. lol  

 

Tip #5.  Low Carb Crust and Delicious Healthy Pie Filling.

CRUSTS

This is a Pecan Crust eliminates all the excessive Carbs from the crust but has an amazing flavor(I made this last year)

pecancrust

 

 

 

 

 

 

Heres how to make it:

  •  1 cup pecan pieces (frozen)
  • 2 T melted Grassfed butter (Kerrygold at store)
  • 2 Tbsp Maple Syrup or Honey

1. Take pecans out of the freezer and measure them into a food processor (you can use a blender, but be careful not to blend them down too small). Pulse the processor until the largest pieces are as big as lentils or split peas.

2. Add the butter and the sweetener (Maple Syrup or honey). Blend until it's mixed evenly.

3. Dump it into a pie pan, and push with your fingers to cover the bottom and sides. It should be the right consistency to mold the crust to the pie pan evenly.

Nutritional Analysis: Whole crust is 1058 calories, 41 Carbs(Good Carbs), 100g Fat(GOOD fats), 10g Protein.  This Equates to 132 calories, 5g carbs, 12.5 grams of Good Fat, 1.25 grams of protein per slice.

Compare to Normal Pie Crust.   1800-2000+ Calories with 216g Carbs(Blood Sugar spiking, Body Fat Promoting, addictive kind), 108g Fats(not so healthy kind), 9g protein.

That means if you choose the Pecan Crusted you save Almost 100 calories per slice and eat 22g less of carbs per slice.  Thats a WIN!

 ALMOND FLOUR PIE CRUST (This is my personal crust choice this year)

Ingredients:

2 cups of almond flour

1 egg,  1/4 tsp sea salt

2 tbsp coconut oil or Grassfed Butter

1tbsp Maple Syrup or Honey

Instructions:
1. In a food processor or bowl, briefly mix almond flour and salt.
2. Add in coconut oil(butter), Maple syrup(or honey) and egg and mix until a ball is formed.
3. Press dough into a pie dish. Note: this pie dish was larger than the standard 9″ size, so the crust didn’t extend as far up the sides but you get the idea.
4. Bake at 350 degrees for 8-12 minutes.

 I will say the Pumpkin pie recipe below tastes better with the almond flour crust, but I also have listed a crustless option to save calories.  Yes, I have thought of everything.  

So we talked Crusts, lets talk PIE.

Most peoples favorite pies are Apple and Pumpkin so take either one of these pie recipes below and put this filling into can be made using any one of the crust options above, or go crustless to reduce calories like the one below.  

What I mean is to put this same filling into a Almond crust, a pecan crust or just go crustless.   

CRUSTLESS PUMPKIN PIE!!! (This comes out amazing even with no crust!)

Crustless-Pumpkin-Pie_thumb1

 

 

 

 

 

 

 

 

 

Ingredients:

  • 2 eggs
  • 2 cups pumpkin puree
  • ½ cup Maple Syrup or Honey
  • ½ tsp. salt
  • 1.5 tsp. cinnamon
  • ½ tsp. nutmeg
  • ½ tsp. ground ginger
  • ¼ tsp. allspice
  • ¼ tsp. cardamom
  • ¾ cup Unsweetened almond or coconut milk
  • 1-2tbsp of Grassfed Butter or Coconut oil

Preparation:

1. Preheat oven to 350 degrees.

2. Grease a glass pie dish with Grassfed Butter or coconut oil.

3. In a medium-sized bowl, slightly beat the eggs.

4. Add in the following to the eggs, hand whisking after each addition to combine well: pumpkin puree, honey, salt and spices, milk.

5. Pour batter into prepared pan and bake for approximately 1 hour and 10 minutes. You can check if toothpick inserted into center comes out relatively clean, but after 1 hour and 10 minutes, it should be done. You should check at an hour to make sure it’s not burning, if it is, it might need to come out early. You want the pie to set, but you don’t want the top to brown/burn.

6. To serve, slide a silicone spatula under each piece (rather than a metal cake server/cutter), which keeps the pie piece from breaking. (Your first piece may be less successful since it’s hard to slip a spatula under when there’s no room, but I haven’t had problems with any piece thereafter).

7. Serve warm or cold, with whipped cream or ice cream (optional).

 

You can use that same Pumpkin Pie recipe and put it in your Pecan Crust or you can go Crustless.

Now lets talk Apple Pie

APPLE PIE FILLING (Use one of the 3 Crust options listed above)

P1080413

 

 

 

 

 

 

 

 

Ingredients 
5 medium apples (or 3 extra large apples)
1 tbsp vanilla
2 tbsp lemon juice
2 tbsp butter
1 tbsp cinnamon
1/8 tsp cloves
1 tsp nutmeg
1/4 tsp sea salt

Instructions
1. Peel apples, core, and slice into thin strips.
2. In a large bowl, add sliced apples and the rest of the ingredients. Use your hands or a large spoon to mix the ingredients delicately and well.
3. Place the apple pie filling evenly into the pie crust.

#6. Make your own side Dishes

Whipped cream, cranberry sauce are both packed with sugar.  So here are some smarter recipe options that are quick and easy.  

Whipped Cream 

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Ingredients:
- 4 cups fresh berries (a mixture of your favorite)
- 1 lemon
- 1 can full fat coconut milk (14 oz.), refrigerated for 6 or more hours
- 1/2 Tbsp. vanilla extract
- 2 Tbsp. raw honey
- Dash of cardamon (optional)



Directions:
1. Place the can of coconut milk in the refrigerator for at least 6 hours (or overnight). This will cause the cream to separate from the milk. Open the can of coconut milk and scrape out the cream into a medium sized bowl. Hint: I always open the can from the bottom and pour the milk out into a separate container before scraping out the cream. You can use the saved milk for other recipes.
2. Add the vanilla and raw honey (and a dash of cardamom if desired). Whip the cream with a hand mixer for about 3-5 minutes. Place the bowl in the fridge until ready to serve.
3. Wash berries and place in serving bowls. Squeeze the lemon juice and pour over the berries - use as much or as little as you like. Place a big scoop of Coconut Whipped Cream alongside the berries and serve.

4. Use to top off Pumpkin pie, apple pie etc.  

Cranberry Sauce

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Ingredients:

12oz Organic Cranberries

3/4 Cup Fresh Squeezed/juiced Orange juice

1/2 Cup Honey

Directions:

1. Mix all 3 ingredients into a pan and simmer on medium heat.  Stir often, simmer until the sauce thickens and the cranberries all pop.  

2. Refrigerate.

3. Serve at room temperature.  

 

So there you go, there are the tricks and tips by trading out the terrible ingredients with smarter choices.  I found all of these recipes by doing a quick google search "Paleo___recipe".   Be sure you do the research to find your favorite recipe and make a healthier, smarter version.  Make sure you follow all the Holiday RULES and you will have an great time, get to enjoy some good foods and you will stay lean through the holidays.  

My mission is to educate you, inspire you, to live better and live to your full potential.  

Share this blog with your fitness minded friends.  Share this with your family and friends.  

Happy holidays!  

Daymond Sewall.  

Author The Shredded Executive (available on Amazon) 

Owner Phenomenal Fitness www.PhenomOC.com

Owner Be The One Apparel www.BTOwear.com

 

 

 

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6 Steps To Stay Ripped Through The Holidays.
The Holiday is coming up, its the day we get together with our loved ones and express our gratitude for their love and presence.  But really we all know its turned into truly just a day of GLUTTONY. lol
 
 So Im going to give you the tricks on HOW to do holidays RIGHT so you can enjoy it, AND avoid getting Fat!  The goal is to prepare and plan ahead so that you can enjoy the holiday and stay LEAN.
 
Would you like to learn the tricks so you can escape being the typical american that gets fat EVERY holiday season?
 
Would you like to keep your results or IMPROVE them during the holidays?
 
Want to know how the fittest people stay fit year round? 
 
If so, Im about to tell you the tricks so you can enjoy your Holiday Dinner, enjoy the family and stay in shape.
 
Sound like a plan?  Alright lets do this!  

 Im going to make this quick and list it in a few steps.  

 #1 Carb Deplete.  Starting 7 days before the holiday  (start right NOW if you're reading this late), you are going to deplete your body of stored Glycogen(carbs) by eating ONLY Protein/Veggies and Good Fats every day, all the way til the Holiday.  That means thats ALL youre going to eat.  (clients and those who know their Macros/Calorie goals make sure you HIT your recommended calories by just increasing Fats).  This is going to deplete your muscles so they are primed to absorb the carbs on the holiday and you're less likely to spill over into fat.  

 What CAN you eat?

 Protein, Veggies, Fats.   

 Protein (chicken, fish, beef, pork, shellfish, turkey etc) 

 Veggies(Eat GREENS, broccoli, asparagus, spinach, kale, lettuce etc)

 Fats(oils, nuts, seeds, avocado, etc)

 Use Flavorgod, tapatio, Franks Hot sauce, herbs, spices, peppers, onions, salsa (make sure its sugar free and only has veggies, herbs in ingredients).  etc.  

 Foods that you CANNOT eat during this period all carbs including fruit, oats, rice, quinoa, beans or any other high carb foods.  This especially includes ALL processed foods like bread, pasta, tortillas etc.  

 You will drop a few lbs during this time, so you're welcome for that.  

Being ripped takes consistent thinking and planning ahead, at all times.  Remember that!  

 

 Step #2 TRAIN!  

 
You HAVE to increase your calorie OUTPUT all week but especially on the holiday day.  YOU HAAAVVVEEE TOOO!  So if you're traveling you better get your ass up EARLY that day and go TRAIN intensely before you go.  You must get your calorie burn UP for the day to prevent any Fat gain. Plan your workout ahead of time, pack clothes, shoes.   
 
Why is this so importantj you train on this day?
 
Because fat gain comes from OVER consuming calories.   Any time you eat MORE calories than your body burns it stores the excess calories as fat.  
 
So if you dont train, you're going to gain.  Its very easy to gain fat if you're not burning very many calories.  

 Let me give you an example.  Joe and Mary are married.  Mary is 5'3 and weighs 140lbs, if she does not workout her body will probably only burn around 1400 calories for the day.  Joe is 5'9" about 180, his body will burn about 2000 calories if he does not workout.   If Mary eats 1500+ or more and shes gaining fat, if Joe eats 2100+ or more hes getting fat.  Thats only a 100 extra calories, and we all know that you're going to eat more than you should.  So its Very very easy to gain fat on a holiday feast if you dont train.  

So what would a smart couple do to prevent gaining fat?

TRAIN!  Increase the calorie OUTPUT!  Get their calorie burn up as HIGH as possible to prevent any calories eaten from being stored as fat.  

So if she TRAINS intensely that day her burn is going to be around 2300+ for the day, if he trains hard he will be over 3000+ burned for the day.  This will protect them and help prevent them from gaining any holiday weight as long as they follow the other rules.    

 So what are you going to make sure you do on the day of the holiday?

TRAIN!!!  Burn ,1000-1,500+ calories(use heart rate monitor to track).

 Get your ass up EARLY before everyone else and go train!  I dont care if you're traveling, there is a gym in every city you can train at pay the day fee if you're not a member.  There is a highschool track in every city you can do sprints, stadiums.  You can lace up your shoes walk outside and do 20-50 sprints, burpees, pushups, walking lunges, etc.  There is NO EXCUSE why you cant train.  
 
Plan your workout and go DTFW so you can stay lean through the holidays.  This day should be your BIGGEST BURN!
 
Training daily should be a normal part of your daily routine, being ripped, living ripped requires always prioritizing your training and nutrition.  
 
Now that you undestand what you have to do the day of physically, lets now to talk about how to EAT on this day.
 
Yes, there are rules for HOW you eat and the food choices you make.   

 

Step #3 Protein Plate FIRST!!!  
 
Alright, by this point you have been doing well, you're carb depleted, You worked out the morning of the holiday and now its time to enjoy the day!  
 

There are Rules you need to follow when eating, ALWAYS, but especially on holidays. 

Now the number 1 rule to eating EVERY single meal of your life is to PVF which means EVERY single meal you must eat PROTEIN and VEGGIES FIRST.  This is vital for creating the optimal hormonal balance, keeping your blood sugar in check and fueling you with consistent energy.  Which prevents cravings, binging, and over eating leading to you getting fat.    

Now on holidays like Thanksgiving, Christmas, or any other big celebration this rule always stands but we take this rule 1 step further.  

That rule is "Protein Plate First!"

Plate Number 1 is full of PROTEIN.  This means your entire first plate of food is ONLY protein.  Screw the veggies, pack that plate full of pure protein.  This means Lots of turkey, chicken, ham, eggs or whatever else thats protein you're serving is what fills your first plate.  You do NOT touch any carbs, pie, mashed potatoes, chips, fruit, stuffing, NOTHING until you have eaten an entire plate of your PROTEIN first.  

 
 We do this for a few reasons....1. It slows the digestion of the Carbs which will prevent your blood sugar from Spiking, leading to a crash and you eating ravenously all day(making yourself fat).  2.  This keeps you fuller for a very long time, filling your stomach, and this prevents you from wanting to binge on the Carby foods, because you will be fuller it will limit the amount of food you eat and the calories you consume.  
 
Versus you doing what ALL people do wrong, drinking alcohol, eating chips, breads, carbs BEFORE anything else.  This spikes blood sugar, causing a burst of Insulin(storage hormone), then leading to blood sugar crashes, insane cravings, and binge eating ALL DAY long.  This is why most Americans get so fat during the holiday season.  They do it all wrong.  
 
This is why Im giving you the secrets and hacks.

Now understand, this rule also applies to drinking alcohol.  NO DRINKS until after you have eaten your first plate of protein.  For the same reason as above.  No mimosas, no wine, until you've eaten your first Protein Plate.   What did I just say?  NO ALCOHOL until after you have eaten your protein plate.  

You also need to CHOOSE, you either get to drink(Clean wine, martinis, whiskey on rocks, vodka with lime) or eat your carbs.  

This means you either get to choose protein and alcohol, or protein and carbs(fruit, paleo pies, gluten free stuffing, mashed potatoes).  You cant have both.  Choose one or the other.  

 Make sense?  Good!  

So what are you going to eat first?

Full plate of protein!!!

Living ripped means always living and thinking like a ripped person lives and thinks.  PVF and Protein Plate first are STAPLES to LIFE!  

 

Step #4.  NO FLOUR!  

The number one thing you want to make sure you avoid at ALL costs is flour.  This means bread, pasta, breaded, stuffing, pizza, pie crusts, etc.  The reason is because #1, its highly addictive, and it will lead to cravings for more carbs/sugar/flour the rest of the day and days after.  But the most important reason is because it is HIGHLY inflammatory, it will inflame your body within.  This inflammation always flares up old injuries, current issues, or an area that is tight and knotted already.  This inflammation WILL lead to PAIN, a pulled muscle, or torn muscle, when you train next.  It can limit your ability to train 100% for up to 7-14 days after you eat it.  So avoid anything that has or could possibly have this ingredient in it.  This means all the processed carbs, pie crusts, gravy, stuffing, bread, pizza etc.  
 
Want to know the secret to finding recipes for your favorite Pie or dish that doesnt include flour or refined sugar?  
 
Well here is the secret, google "Paleo pumpkin pie recipes"  or "Paleo apple pie recipes".  Anything that qualifies as a Paleo food means it does not have refined flour or sugar in the ingredients, but still taste amazing.   They are healthier and safer.    
 
Being ripped requires you being in good health year round.  If you're injured, or nursing an injury you cant train the way you need to get or stay ripped.  If you're constantly having cravings for junk because you ate something made of crap, its going to make it harder for you to stay on point and you risk losing all of your results.
 
So STAY away from processed foods.  Stay away from FLOUR especially.  Note, Sugar also does the same thing.  But flour is a bit worse.  
 
Recap, What ingredient are you going to avoid?
 
Flour!  And ALL processed foods, but especially flour.  
 
 
Step #5.  Be Disciplined.  After you have eaten your first plate you can have a lil of the stuff you want to have!  Have some Paleo pumpkin pie, mashed potatoes, Paleo stuffing, fruit salad and whatever you desire.  BUT, of course theres a BUT,  BE DISCIPLINED!  This means avoid certain foods.  This means do NOT stuff yourself full of crap, DO NOT eat a whole pie to yourself, just have a slice and move on.  Have a few bites of all the things you want but dont binge like a piggy.  Being Defined is ALL about being DISCIPLINED all the time.  Dont ruin all your hard work and set yourself back weeks because you got wreckless.  Follow these rules and youre guaranteed to get away with it!  
 
Truly if being ripped is your goal, you should be weighing, tracking, accounting for every bite.  But if you follow these rules and be disciplined you will get through the holiday guilt free, and lean.  With a crazy high burn, carb depletion, and protein plate first, you should be safe.  
 
But remember, being Ripped year round means being disciplined year round.  
 

 Step #6.  Throw it out!  This means as soon as the holiday is over so is your eating the food.  So all the CARB left overs that are there at the end of the day go straight in the TRASH.  Keep the Turkey for your protein source the next few days, but all the pies, sweets, high carb foods, and all other foods that you crave and will make you fat go in the TRASH.   Toss it and you wont be tempted.  Yes, I said WASTE the food.  

 
We do this because if you dont throw it away you're going to continue eating it and you're going to get FAT.  Then you're going to be set back for WEEKS.  Trust me, its much easier to throw these away and be disciplined with your food than it is to try and burn it off later.
 
 The "Ill burn it off later" mentality is why most people are always fat.  NO YOU WONT burn it off later, who are you kidding?  You still havent burned off last weeks, or last years!  Throw it away!!!  This falls under the be DISCIPLINED category.  Fit people fit because they are highly disciplined.  Want to be fit?  Then be highly disciplined.  

 So what are you going to do with all the leftovers?

Good answer, Throw it away!

Living ripped means doing whatever it takes to LIVE ripped .  

So there you go!  There are the 6 tips to stay lean through the holiday.  Follow these 6 rules and you will live ripped through the holiday season.  While everyone else is getting fatter, you're getting fitter.  Youll be LOL at all those suckers when you start the new year already on point.  

These are the same rules I do myself which is why I live ripped year round.  These are the same rules I teach my clients.  These are the same rules I teach in my book "The Shredded Executive"  

You can use these rules YEAR round and apply them to holidays, bday parties, or weekly dinners with friends.  The same rules always apply.    

 To sum it up one more time:

 #1 Deplete Carbs Starting one Week out(or as soon as you read this if its within that frame). Eat ONLY Protein, Veggies, Good Fats.

 #2 Burn 1000+! Burn those calories, tons of calories on this day!  Get up early and GTFW!

 #3 Protein plate first!   First Plate of food on the feast is PROTEIN! 

#4 No Flour!  Google Paleo Recipes for favorite dishes.  

#5. Be Disciplined, dont binge.
 
#6.  Trash the leftover pies, carbs.
 
#7. Think. Act. Behave. Like a ripped person thinks, acts, behaves.  

 

Do this and you're for sure to get away unscathed and you will be thanking me the next morning!  

 

SHARE this! FWD it to friends and family so they also have tips and a heads up of what to expect from you.  

Sharing is Sexy!  Help me educate the world and inspire people to live better.  

 
You are very welcome!

 Daymond Sewall

Author The Shredded Executive (Available on Amazon, kindle, Audio coming soon)

Owner Phenomenal Fitness

www.Phenomoc.com

Owner Be The One Apparel

www.btowear.com

 

 

 

 

 

 

 

 

 
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Master This One Thing and You’ll Live Shredded

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What’s up, Shredders?

Okay, today’s topic we are going to talk about the one thing that you need to do DAILY to live shredded.

What is that one thing? And the reason why I say it’s the one thing is because it’s literally the root and the base of everything that you need to succeed. Everything that you need revolves around this one thing, and if you do this one thing every damn day, seven days a week, you will look and you will feel in-fucking-credible year-round.

I want to cover this ONE thing, and the reason why this is so important because the only way you are ever going to get shredded and stay shredded is by doing this one thing. If you never get anything else from anything else that I ever teach you, if you never listen to anything I say on my videos, my radio show(ShredCast) this is the one thing that I strongly enforce and encourage – you just have to do this. You have to – there is no other way. If you do this one thing like you’re supposed to, you will get what you want. You will get shredded, you will stay shredded, you will live shredded, and you will have confidence year-round. You will look good year-round, but you’ve got to do this one thing, all right?

So, are you ready to find out what that one thing is? Do you want to know what this one thing is? I’m sure you’ve got a lot of thoughts running through your mind right now, so what is that one thing that Daymond says you have to do every day? What is it? I’m sure you’re wracking your brain, right? Some of you may even have the answer but here it is.

It’s real simple: hit your macros. Hit your fucking macros every day!

What does that mean? That means every damn day, you have to weigh your portions and track your intake every day, seven days a week, obsessively. You do that and you get what you want. That’s all you’ve got to do, because here’s the facts, man. Even if your workouts suck, even if you are a little bitch in the gym and your workouts are terrible, if your macros are dialed-in and your calories are on point, guess what? You’re still going to get shredded.

Now, if your workouts suck, is it going to be as fast as it could be?  No.  If your workouts are really shitty and you’re working out like a little bitch, obviously your results are going to come slower but you’re still going to get it. It’s just going to take a little bit longer. That’s why this is so crucial because this is the one thing that is going to get you shredded and allow you to stay shredded. The key is to hit your macros every damn day, seven days a week, baby! You need to say that to yourself every day: "macros on point, every damn day." That should be one of your goals that you write down every day.

Know this, okay? Let me cover some things real fast while we’re on this topic. For those of you who may be new to this podcast nor not familiar with the way that I teach things and the things that I say, you have to count and track everything. That means you have to weigh your portions and track everything, and you should be tracking it on MyFitnessPal. That’s an app on your smartphone. If you’re one of these fuckers that have a fucking dinosaur phone, it’s time to invest in a damn smartphone and upgrade, all right? Stop being a dinosaur and get a damn smartphone and get your MyFitnessPal. And even if you don’t have that, you can log into it online at MyFitnessPal.com, but you have to track your food, okay?

UnderArmor spent $475 Million for MyFitnessPal and bought it two years ago. If they think it’s that badass that they spent $475 Million for it, you should be using it, okay? This is what all my clients use and it’s what I tell everybody to use. It’s the app that I tell everybody in my book, it’s what I use on a daily basis: MyFitnessPal. Get it and start tracking your food. Make sure that you are weighing and tracking everything.

I hear it all the time: “Do I need to count?” Yes, bitch – count it. The only thing that doesn’t count is water because it has zero calories. But you should still be tracking how much you are drinking and getting adequate amounts DAILY.  Thats a whole other article, but you should be drinking 1-3+ gallons per day. At least 1oz per lb of body weight.  Personally I drink 3-4 gallons per day. The only other thing that I actually say that doesn’t count is leafy greens, like kale, lettuce, spinach, and things like that. The leafy stuff, you don’t have to count that. Water, you don’t have to count that, obviously because there’s no calories in water. But everything else, count it. When in doubt, count it. You need to be on track and keep your calories and macros in check.

Now, here’s another little topic that I want to cover when it comes to this. Whenever you guys are tracking food, I’m going to give you a couple of little tips here. When you are tracking your food, do not use measuring cups and do not use measuring spoons, because I have found you fuckers tend to do heaping cups, heaping tablespoons, which means you’re getting anywhere from 10-50% more than you should be, which means your calories are actually way over where they should be. So know that you should be weighing your portions in grams and ounces, one or the other.

I recommend that you weigh your proteins in ounces and then weigh your fats and carbs in grams. To give you a quick little overview of what the different macros are, your proteins are like your animal sources such as chicken, beef, pork, eggs, turkey, fish, and things like that. Those are protein macros, okay? Now fat macros would be oils, nuts, seeds, avocado, coconut oil, and things like that.

For carbs, most of you don’t understand this or know it, but vegetables are carbs, as are fruit. Yes, fruit is carbs as is quinoa, which most fucking vegans have been trying to sell you that it’s protein. No, bitch – quinoa is carbs. It has like three to five time more carbs in it than it does protein, which means that shit is a fucking carb. It’s the same thing with brown rice, beans, and whatever else these vegans try and sell. But anyway, those are carbs. I’ve pretty much named the majority of them.

The one thing you’ve got to do is get your macros on point, seven days a week. While we’re on this subject, I’m going to give you a quick little tip here: your protein sources should always be accounted for and weighed raw, not cooked. What happens is when you cook the source, it’s going to lose anywhere from on average 25-50% of its weight. So if you’re measuring it after it’s cooked, you could be eating 25-50% more. I’ve actually done tests on chicken and have found that my chicken thighs that I have lose 50% of their weight after cooking. That means that if I’m actually weighing it out as 8 ounces cooked, I’m really actually eating 16 ounces worth of chicken. This is why you have to do it raw.

Some sources of carbs you can do cooked while some you can do raw. But for the most part, everything should be done raw. The only thing that I would say you could do cooked would be like quinoa and brown rice. You can do them raw too, but it’s a little more complicated once you cook it up because of the water that it absorbs and everything, so I recommend doing it afterwards. Really, to avoid any complication, just don’t eat fucking quinoa and don’t eat fucking rice. Use fruit, sweet potato, and shit like that for your carbs – and vegetables. That’s the trick.

While we’ll we’re back on our subject, macros on point seven days a week. Your macros have to be dialed-in every single day. You cannot eat mindlessly. You cannot go places and just binge on the food buffet style. You have no fucking clue what you just put in your mouth and 99% of the time – actually, 100% of the time – you’re going to overeat. You are always going to overeat and eat more than you think you did, but especially if you’re eating out at social gatherings or at restaurants. That’s because these foods are very calorie-dense and it’s very easy to overconsume without even blinking an eye. It’s very easy to do.

With that said, and I want to emphasize this, because this is where the average person blows it. Guess where the average person blows all their results? Guess. Do you have a clue where most people completely fuck up their entire week and totally ruin their bodies? Guess. The weekends. The weekends are where everybody ruins all the hard work they did Monday through Friday. They are great all week long, they’ve been packing their meals, they’ve been hitting their macros, they’ve been on track, they’ve been training, and guess what happens? Friday comes around and what do they do? “Oh! Let’s go have dinner and drinks!” And then what do they do on Saturday? “Oh! Let’s go have dinner and drinks!” And what do they do on Sunday? “Let’s go to breakfast! Let’s go do this!”

And then guess what? Monday, they show up looking like shit because they fucking binged all weekend long. When you eat out like I just said a minute ago, you are going to easily overconsume. You start throwing in alcohol and bad choices that you made, you’re eating thousands and thousands of excess calories, storing fat each day from eating out and not being on point on the weekends. This is why I say get your macros on point seven days a week. Eating out should be kept to a minimum, all right?

I’m going to go ahead and give you some tips here for your weekends while we’re on this topic. If you are going to be going to dinner on the weekend, number one, you should be limiting this to one time per week max – preferably one time per month. Even then, it needs to be planned on your high-calorie refeed day and even then, you still need to make smart choices when you go.

Here are some tips:

  1. Eat before you go. So what does that mean by “eat before you go?” Exactly just what I fucking said. Before you go to the restaurant, you need to eat your normal protein and veggie meal. Eat it before you go! Why to do I want you eat before you go, even if you’re going to go eat? Here’s why, okay? Because if you eat before you go, this is going to basically fill your stomach and go ahead and start to release hormones to make you feel fuller. This means when you get to the restaurant – because the restaurants always smell amazing, right? When you get to the restaurant, cravings aren’t going to be triggered from the smells of the food and you’re less likely to make bad choices because you’re already feeling full and you’ve already got the hormones released. You’re already thinking like I really don’t even want to eat anything. That’s rule number one everywhere you go. I don’t care if you’re going to a restaurant, I don’t care if you’re going to a family gathering, I don’t care if you’re going to the beach. Whatever the fuck it is, eat before you go. You have to do this thing and track that shit, okay?
  2. When you go to the restaurant, still order smart. Now, what does that mean to order smart? That means to still order grilled protein and veggies. Keep it fucking plain and keep it simple, all right? The reason is because even that is going to be way more calories than you think it is. It’s going to be 30-50% higher in calories than your MyFitnessPal is going to say. It is going to be way higher calories than you think, so even that is going to get you more calories than you should. When you get there, order smart.
  3. On top of that, this means that when you go to restaurants, what’s the one thing they put in front of you every time you get there? What do they do? They put chips on the table, they put bread on the table, they put stuff on the table as an appetizer to make you hungrier. You are not allowed to touch that shit – ever. Did you hear what I said? EVER. Don’t touch it, because it’s processed, it’s crap, it has terrible ingredients in it, and it’s going to lead to you basically igniting the food addition and bingeing. Don’t touch it. This is one of the reasons why we eat before we go, so that way you’re less likely to touch that too. And you better not fucking touch it or I’m going to smack your hand, okay? So don’t touch the shit they put on the table.

As a matter of fact, if you’re just going out with some close friends, tell the wait staff, “We don’t need any bread. We don’t need any chips.” And if you’re with a big group, just tell them to, “Put it on their end or the other side of the table because I don’t want this in front of me.” You need to be that picky eater that says, “No, I don’t want that.” You need to be the picky eater that says, “What’s in this food? What did you make it with? Can I get this without this? Can I make sure that this is grilled without any oils on it or anything on it?” You need to make sure that you are being that picky person.

If you have planned this to be on your refeed day like normal, let me give you an example of what a perfect day would be if say you were going to celebrate your birthday or celebrate your best friend’s birthday and you’re going to go to dinner. This is how the perfect day would roll out, okay? You would eat like you normally would throughout the day. You’re eating very, very clean all day long. Right before you go to dinner, you go ahead and have your meal. You eat like some steak and broccoli before you go.

Then, you go to the restaurant and when you get there and sit down, you tell the wait staff, “We don’t need any bread. We don’t need any chips, thank you. Can you just bring me some water?” Then when it’s time to order you say, “Can I get some grilled fillet mignon and some asparagus? Thank you.” That’s what you eat. Now, because it’s birthday time, I understand we like to drink sometimes like that and have a good time. I get it because I do the same thing, okay? Sometimes on rare occasions, I get it, but you’ve got to be smart. Macros on point, still tracking this shit, still paying attention to what’s going in your body.

After you order your food and you’re eating your meal, let’s say you’re going to have drinks with your friends. Okay, cool. What do you drink? What should you be drinking so that way you can keep your macros on point? Real simple: the lowest calorie options. What are the lowest calorie options? Straight liquor. So order whiskey on the rocks or vodka on the rocks with a little bit of lime or lemon or straight shots. That’s what you need: the lowest calorie options, because even then, those calories are going to add up over the period of a night.

That’s what you do. You eat before you go, you order smart when you get there, and then when you drink, you order smart drinks. Then once you’re done – and you’re still tracking this – yes, you need to track your fucking alcohol and you need to limit yourself to how much you drink. You should be limiting yourself to maybe say three to five drinks tops, then you’re done. That would be the perfect night if you’re going to be celebrating something.

Then before you go to bed, make sure you drink a good 40 ounces of water. That way, you don’t wake up dehydrated with a hangover. One of the reasons you feel like crap besides the toxins being in your system is because you’re dehydrated. Hydrate before bed and you’ll wake up feeling like a champ. And then you still need to get your ass up early and go train, so being hungover is not an excuse to miss the gym. You train seven days a week, too, okay? That is the one thing that you need to make sure that you do every damn day.

Macros on point, get your weekends dialed-in, and the weekends are truly what separates the good from the great. It’s truly what separates the ripped people from the average fatass. It’s the weekends. You master your weekends, you master your macros over the weekends, you master your physique, and you’ll stay ripped year-round, period. That’s the way it works.

If you want to be ripped, what do you think you need to do? What are you going to commit to doing every damn day? What are you willing to sacrifice to get the body that you want? Think about that, because you are going to have to make sacrifices, whether it be friends, whether it be poor choices that you’re making, foods that you’ve been eating that you know that you shouldn’t, but you have to sacrifice something to get what you want. You aren’t going to get there doing what you want to do; you have to sacrifice. So what are you willing to sacrifice to get what you what to get, to feel confident, or to feel secure? When you look in the mirror, you want to smile and be like, “Damn, I look good! I wish I could fuck myself! Damn, I look good!”

So anyway, I’m going to cover this really quick, too. On top of your macros being on point, understand your macros being on point is 80% of your results right there. Now when it comes to your training, it should be primarily focused around intensely lifting. That means lifting hard, multiple sets (triple sets, supersets, drop sets), multiple exercises per round, limited rest periods, and things like that that get your heartrate up so that way you can burn more calories. On top of that, if you are going to be any form of cardio – which we say, “Cardi-NO,” your ass should never be running on a treadmill, never be on a step mill, never be doing a fucking half-marathon, because we "Cardi-NO". No cardio, okay? We do "Conditioning."

What is Conditioning? Really, it’s a form of high-intensity interval training. You can do this in many, many ways. The simplest way to explain this and it’s something you can do anywhere you go is sprints. Pick a point that’s like 50 to 100 yards apart, sprint down, then walk or jog back. Repeat this 20 or 30 times. That is conditioning. That is the only form of cardio you should be doing, and technically, I don’t even call it cardio. I just call it conditioning.

I just say cardio, because that helps you understand it more in your mind, but technically it’s conditioning in my mind and in my opinion. The only form we do is interval conditioning, and the example is sprints. You can find a little hill somewhere, sprint up, jog down, sprint up, jog down 20 or 30 times, and you’re done. No fucking elipticals, no fucking running on the treadmill, no fucking running half-marathons, no doing step mill, okay?

Macros on point, lift intensely, and then lastly, you do some form of conditioning to accelerate the fat loss process. But your lifting is the primary driver, because that’s what’s going to burn the most. So there’s your tips for today’s Shredcast. Let’s recap: what is the one thing you have to focus on and master each week? What is the one thing? Do you remember? What was my phrase? It was three words: macros on point. We can add a few more words to that: seven days a week. Not five, not four and a half – seven days a week. You get that dialed in, then you get the confidence, the body, and the life you want. You got it?

So remember, macros on point seven days a week, train intensely by lifting, do some conditioning, and BAM, you live shredded, baby. This concludes my Shredder leston for today.

If you don’t already have my book, it is called The Shredded Executive. It is on Amazon and on Kindle.  Or you can just get if from my site www.ShreddedExec.com

If you are not following me on Facebook, my name is Daymond Sewall. Follow me on Facebook, because I post a lot of informational and inspirational posts every single day.

Subscribe to my podcast called "ShredCast Radio" which is on Itunes for apple users, and on Stitcher app for Andriod users http://www.stitcher.com/podcast/shredcast-radio .  Search for it, subscribe, download, like, comment, share.  

Share this with your friends, share this with your family, because let me cover this real quick. The fastest way for you to get to where you want to be is to be surrounded by people who are already successful in those areas. You want to be shredded? Find shredded friends. You want to accelerate your journey to getting shredded? Get friends that are on the same journey or are already there. The secret to success is surrounding yourself with success. So share these podcasts with people so that way your friends, your workout partners, and your spouse can get on the same page, so they know where you’re coming from. You don’t have to say it; let me say it for you. But you have to share this information.

I’m here to help you get the body and life you want. I am here to help you cut through all the bullshit and all the misinformation out there and I am eliminating all the old school fucking information that is still being shared and taught to this day. I am going to just cut through all the bullshit and tell you exactly what you need to do to get what you want. All you’ve got to is – guess. What do you have to? All you’ve got to do is take action. Do exactly like I say and you will supersede the results that you ever expected. You will get more than you’ve ever expected in your life. Just follow directions. That’s all you’ve got to do, okay? Be disciplined and follow directions. You got it?

For Personal Training in Orange County text 949-632-3458

For fitness apparel to represent being part of the 1% that is Dedicated, Fit, or Ripped in the gym go to www.BTOwear.com 

 

For a copy of my book "The Shredded Executive" which has all of the secrets to getting shredded, go to www.ShreddedExec.com or search on Amazon.  

 

I love you and I appreciate you following me. Thank you for your support.

Daymond Sewall 

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Would you like to know what causes low testosterone and how to fix it, NATURALLY? 

Would you like to know why you feel like a lil bitch?

Would you like to learn how to start feeling like a REAL MAN?

 

 

Then pay attention! 

This article is designed to teach you guys how to naturally increase your Testosterone levels.  I personally see that there is an epidemic of men with very low testosterone levels and there are many factors as to why, which we will discuss.

 But the real reason I am writing this is to teach you how to do it naturally.  Im so sick of hearing tv commercials, seeing ads talking about “Low T”, promoting testosterone pills, creams or injections.  Im so sick of hearing about doctors trying to prescribe testosterone replacement therapy to their patients.  Unless your balls have been castrated, you DO NOT need to do hormone replacement therapy.  Some of you may feel like you don’t have testicles because your testosterone levels are so low, but Im going to teach you how to fix this. 

You CAN feel like the man you were designed to be and I am going to tell you a few tricks and things you need to do to embrace your MANLINESS.   You just got to give your body what it needs, and truly MTFU(Man The F up)

Know this, having low T puts you at greater risk for disease, fat gain, muscle loss, weakness, low sex drive and just makes you feel like a lil bitch. 

Fortunately, there are reasons WHY this happens and there are a number of ways to improve your T levels naturally.  Which will lead to you feeling more vibrant, more like a masculine man, improve your health, increase your libido, and improve your physique. 

These tips I’m about to give you are completely doable, just lifestyle changes you can start making TODAY that will help you become a BETTER man. 

Before we get started, know that your low T levels are tied to your low quality of life.  Poor nutrition. Poor lifestyle choices.  Have led to a body that is hormonally imbalanced, nutrient deficient, and no longer functioning as designed. 

Most of you attribute low T to your age, which is a factor, but very minimal, IF you are living the lifestyle required to keep your T levels up. 

The ranges when you get tested in general range from 270 to 1070 ng/dl, this is considered the normal range.  I personally think this is way to broad because being at 270 and “Normal” is truly LOW as F! 

So first off lets say F those standards.  I want your testosterone levels as HIGH as possible naturally. 

As a matter of fact these tips I am about to give you, I give to my clients, and I have had clients go from the 200 range to 900 range, and 300 to the 1200 range, NATURALLY!   Just from improving their nutrition, getting the adequate micronutrients, and living the proper lifestyle. 

So lets just say, F hormone replacement therapy.  F drugs.  And if you have doctor that is trying to prescribe it, FIRE his ass! 

This also applies to ANY issue that is wrong with your body, you DO NOT need drugs.  If something is not functioning optimally, if you don’t feel like an energetic teenager, then that is your sign your health is F’d.  All this means is that you are missing something, you are nutrient deficient, and you need to make some nutritional and lifestyle changes.  YOU DO NOT NEED DRUGS! 

Anyway, lets get back to the testosterone tips.    

Want to know a quick Testosterone test?

It’s as simple of thinking about your “Morning wood”

This is a good indicator or your overall health.  Frequent, strong boner, means strong man.  When everything is working properly it’s a good sign of good health.  But your testosterone levels also peak in the morning.  So if you are waking up with frequent wood, then that’s a good sign you’re doing pretty good. 

But if you’re not, that’s your first sign your health is F’d.  It is also a warning sign of a developing heart problem.  Either way, YOU NEED to change and these tips are just for that! 

So lets get to it!

Step #1.  Lose the Fat and get ripped. 

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This is number 1 on the list because this is something everyone should be doing anyway.  Higher body fat levels are correlated with lower testosterone levels.  Overweight men are more likely to have low T, and higher estrogen levels.  As a matter of fact, abdominal fat increases the conversion of testosterone into estrogen.  As estrogen increases, so does the accumulation of more abdominal fat and your risk of diseases.  Can you say “bitch tits”? 

Now you know why you’d rather watch “The notebook” instead of hit the gym. 

So one of the keys to increasing T is losing the FAT. 

In my opinion, if you don’t have visible abs, you’re fat.  Even if you are thin, if you don’t have visible abs that means your body fat is too high, aka you’re fat.  You’re known as “skinny fat” but you’re still fat.  

Its time to stop being fat and lose the belly.  Raise your standards and get ripped. 

How do we get ripped?

DIET! 

By following the next 9 steps, you are going to be headed to that ripped body.  So just keep reading.  Just know, your fat is part of your problem, and to raise your T, you need to eliminate it. 

Step #2.  Eliminate refined carbohydrates(processed foods). 

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These are the primary foods making you fatter, but along with making you fatter, processed carbs also directly lower your T levels. 

Refined carbs like breakfast cereals, bagels, waffles, pizza, pretzels, bread, pasta, soda, sports drinks, the typical American diet, turns your body into a fat factory.  These foods are basically PURE sugar or convert to pure sugar in your body once ingested.  This spikes blood sugar, insulin and this fat storing factory reduces the testosterone in your body.

The low testosterone and obesity epidemic in the U.S. is directly tied to the over consumption of these processed carbs that Americans eat on a daily basis. 

On average Americans eat around 150lbs of Sugar per year, and around 150lbs of Flour per year.  BOTH turn your body into a Fat Storing machine, and make you want to look for a nice lacy bra for those titties. 

Stop eating like a lil bitch and you’ll stop looking and feeling like one.  Right?  Right!

So to lose the fat, and to lose the excess estrogen, you have to lose the processed carbs. 

Step #3.  Eat Real Food.

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  After you eliminate the testosterone lowering processed carbs, you need to fill your diet with REAL nutritious food.  This means foods that came directly from a plant, or foods that had a mom.  In order for your body to lose weight, function, and develop optimal hormonal levels, you have to FEED it what it needs.  This means healthy animal proteins, veggies, nuts, seeds, and a little fruit.

Protein and Veggies should be the staple for EVERY meal.  (Some meals can have added carbs pre or post workout, but the base of each meal is always Protein and veggies.) 

These REAL foods provide the building blocks, some fats, and micronutrients your body needs to develop high testosterone levels. 

So EAT REAL FOOD! 

Step #4.  Eat more Fat. 

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Yes, you heard that correctly.  Fats, good fats, are your best friend when it comes to fat loss and HIGH testosterone levels.  Especially saturated fats, because these are essential for building testosterone. Having a low fat diet will cause your T levels to plummet.  Just another reason why the low fat era ruined Americans.

 In case you’re not up to date, the low fat era was debunked a long time ago.  The low fat revolution is part of the CAUSE of our obesity epidemic, and chronic disease epidemic.  Once this was launched food companies started taking fats out of foods, but that makes them taste like crap, so they started using sugar and flour to make them taste better.  BAMM!  Now we are all fat, sick, and have low T. 

Science has since proven there is NO link between fat, saturated fat intake, cholesterol, and heart disease.  Science has also proven that it’s the refined carbs, processed foods, sugar that are the actual CAUSE of heart disease, obesity and all other degenerative diseases. 

(This is also a RED FLAG if you have a doctor that is still pushing low fat diet, if he is, RUN!  Hes an outdated fool that also is going to probably prescribe you drugs) 

So, with that said, EAT FAT! 

That means coconut oil, avocado, nuts, seeds, olive oil, these types of foods are added to your staple meals of Protein and veggies.

As matter of fact, eat MORE of the protein sources that have higher fat content like fatty fish, and grassfed ground beef, steak, pork, chicken thighs, etc.  The fats and proteins in these foods are the building blocks to incredible testosterone levels. 

Along with increasing your fats, Omega 3s are vital for optimal health so get more fish oil.  Fish oil reduces inflammation(inflammation lowers testosterone) and will also support the production of healthy cholesterol, the ultimate building block for T.  I recommend supplementing about 10g+ per day.  Yes, that means 10+ pills.  Suck it up princess, you need more Test. 

So eat your meats, increase your fats, supplement fish oil! 

I personally recommend that you get at least 40% of your daily calories from healthy fat sources.  I have found that this is ideal for feeling good, performing great, creating high levels of testosterone, and getting a ripped physique(given macros and training are on point). 

Eating more fats, keeps you fuller, so you naturally eat less, which leads to you being leaner. 

Eating fats also provide and excellent energy source so you feel great all day and perform like an animal in training. 

So make sure you GET your Fats! 

#5.  Lift! 

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Research has proven time and time again that high intensity weight training stimulate testosterone levels.  In order to feel like a man, look like a man and get ripped like a man, you gotta LIFT like a man. 

So get your prissy ass off of the treadmill, elliptical, step mill and spin bike, and go LIFT.  Steady state cardio, endurance cardio, reduces your testosterone.  When I say lift, I mean compound lifts, ones that require multiple joints and muscles to perform the work.  Lifts like Squats, Deadlifts, Bench Press, Pullups, Lunges, Rows, the REAL lifts.  The more muscle mass you stimulate, the more testosterone you’ll stimulate. 

Free weights have been shown to be more of a test booster than machines.  With that said, you aren’t there to do 1 million reps with your Barbie weights, you are there to LIFT.  That means the majority of your training should consist of Heavy weight, lower rep ranges.  I personally recommend keeping your rep ranges 1-12 reps for your compound lifts, for 4-10 sets per exercise, depending on the type of training you are doing. 

Progressively Overload.  Each week your goal is to progressively overload your muscles, trying to squeeze out another 1-3 reps with the weight you used last time, or increasing the weight, or adding an extra set.  OVERLOAD.  Push your body beyond its limits. 

This is how you get ripped, how you get sexy, and how you increase your Test.   

#6. Get your D!

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 Along with having an epidemic of obesity, disease, and low T in the U.S., we have an epidemic of vitamin D deficiency.  This is not only bad for your health, immune system, but it also affects your testosterone.  Getting adequate D has been shown to increase your total testosterone.  The BEST way to get vitamin D is to put your pretty face, and skin under the sun for 15-20 mins a day.  Now if you are pale, a ginger, or look like casper, you may need to work up to that amount of time.  This is ideal, but I understand in some areas the weather does not permit so you have to supplement with some vitamin D3. I would recommend a liquid form. 

Vitamin D is required for optimal testosterone, so get your D!!! 

Just think, the more D you get, the more D you get in the morning. lol 

 

#7. Zinc.  

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  Zinc is an essential mineral that plays a critical role in testosterone production.  Even being mildly deficient has been shown to suppress testosterone production.  Increasing your zinc intake for as little as 6 weeks has been shown to cause great increases in testosterone production.  It is best to get your Zinc from your diet, from foods like grass-fed beef, crab, oysters, pork, nuts but I recommend supplementing it at about 40mg a day.

The only brand that I recommend at this point, is Mega Food brand.  Most supplements found in stores, estimated 95% are synthetic forms of vitamins and minerals and do not work at all, or as effectively as a natural source. 

Get your zinc, take 2 tablets before bed each night. Keep your bottle on your nightstand.    

#8. Magnesium. 

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Magnesium is another vital mineral that most people tend to be very deficient in, its responsible for over 300 important biochemical reactions in the body.  From energy production, muscle contractions, digestion, sleep, and of course the production of your hormones.  So by adding this bad ass mineral to your daily routine, you are going to FEEL better, perform better, sleep better, and have higher levels of testosterone. 

Once again, the only brand I recommend is Mega Food Magnesium, and you should take 4-6 tablets each night before bed. 

Just like your Zinc, keep this magic mineral on your night stand. 

I will warn you, you WILL sleep like a baby and you will have INSANE dreams.  Vivid, real feeling, amazing dreams.  But you will wake up refreshed, hopefully with some wood you can hammer a nail with.  Lol. 

So Get your mag! 

#9. Sprint

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Like I mentioned earlier, cardio reduces testosterone, but there is another form, a form I refer to as “Conditioning” which actually stimulates your testosterone and that is SPRINTING!  When you sprint you are recruiting the same fast twitch muscle fibers as lifting, and just like lifting, doing some intense sprints will help get you ripped and make your Test increase! 

So instead of being the lame hamster on a wheel, or Barbie on a treadmill, lace up your shoes, walk outside, warmup thoroughly, pick a point 30-100 yards away, and SPRINT!   Walk or jog back, then repeat for a total of 20-30+ times. 

So as you can see the ONLY types of training you should be doing for optimal Testosterone production are Lifting and Sprinting. 

I recommend taking at least 1 day per week and just doing an insane conditioning workout, full of sprints, sleds, parachutes, of all distances.  If you don’t have any of that equipment, just do a few different distances of sprinting. 

If you want faster results add in some sprints after your lifting workouts a few days a week.  Or at another time of the day separate from your lifting. 

Either way, to increase test, increase your INTENSITY and sprint regularly!

#10. Sleep.

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 This is something most of you bums get too much of, but there are some of you who are high achievers like me that tend to sacrifice sleep to increase productivity.  So if this is you, and you want to increase your testosterone levels, you need to increase your sleep.  The amount is truly dependant on the person, but studies show anywhere from 7-9 hours is ideal. 

Personally with the high quality of sleep you will get from the magnesium supplementation, the fish oil, the higher fats, the REAL food intake, you can probably get away with less.  But the point is you need adequate amounts to be a high testosterone producer.  I personally get up at 4am 7 days a week, but usually 1-2x per week I will take a nap mid morning to catch up on my sleep.  So naps are definitely an option to increase your zzzz. 

So there you go!  Put these 10 tips to work and I GUARANTEE you your testosterone levels will go through the roof! 

Remember, the only way to get changes in your life, is by changing the way you LIVE your life. 

Nutrition is #1.  Everything you want in life, confidence, health, energy, productivity, motivation, success, all begin by HOW you EAT.  Eat like a champ and you will look, feel, and live a life like a champ. 

Lets recap!

#1.  Get Ripped.

#2. Eliminate Processed foods.  Sugar/flour/man made foods.

#3. Eat. Real. Food.  Eat only foods that came directly from a plant or had a mom.  Protein and veggies are a staple of every meal.

#4. Eat more fat.

#5.  Lift!  Lift heavy, compound moves. 

#6. Get your vitamin D!  Sunshine or supplement D3.

#7. Get your zinc.  Keep bottle by bedside.  Take 2.

#8. Get your magnesium.  Keep bottle by bedside. Take 4-6.

#9. Sprint!  Lace up and go SWEAT!!!

#10.  Sleep.  Get your ZZZZZ. 

“Unless you are living it, you don’t KNOW it.” – Daymond Sewall

Put all of this into practice now! 

If you like this info you will love my new book "The Shredded Executive"

-The science of fat loss

-Personal Nutrition, macros, and training designed to melt fat

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Get your copy that comes with the full book, the audiobook, which contains all of the nutrition and training info youll ever need to get shredded!  

Click here http://liveshredded365.com/ 

Hurry up, summer is coming!  

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Author Daymond Sewall

 

 

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Phenomenal Fitness Inc

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949-632-3458
PhenomOC@gmail.com

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714-422-8304
PhenomenalBodies@gmail.com

 

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