The Thanksgiving 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
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 Holidays, enjoy the family and stay in shape.
Now keep in mind you can use this exact strategy for birthday parties, holiday parties, and your normal weekends. This is the secret to keeping your physique on point all year.
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 6 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 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. I shouldnt need to say it, because you should never be eating these foods anyway, but this especially includes ALL processed foods like bread, pasta, pizaa, sugar, cakes, candy, tortillas etc.
So as a holiday party or special occasion, or just a night out drinking with friends is a week away, start to eliminate your carbs from diet. Go Low carb, high fat. But keep your calories in check.
The smartest way to live is by always TRACKING everything you consume. So you should always know what your calories are and when you're done.
So cut out all high carbs(fruit, rice, beans, etc) and just eat Protein, veggies, and good fats for the 6 days leading up to the 7th day thats the special occasion.
Being ripped takes consistent thinking and planning ahead, at all times. Remember that!
Step #2 TRAIN! Burn 1000 calories
You HAVE to increase your calorie OUTPUT all week but especially on the holiday day. That means you MUST WORKOUT!!! 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. Any time you consume more calories than your body burns, it stores all the excess as FAT. Even if its 100% healthy!!! So you MUST BURN CALORIES!!!
Plan your workout ahead of time, pack clothes, shoes.
This is a MUST!!!
Remember, 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. Know this, the human body is burning calories 24/7. It requires ENERGY for your brain to function, your heart to beat, your lungs to breathe, your cells to regenerate etc.
Mary is 5'3 and weighs 140lbs, if she does not workout her body will probably only burn around 1400 calories for the day just to survive. Joe is 5'9" about 180, his body will burn about 1800 calories if he does not workout. If Mary doesnt train and follows the following rules, she still may consume 2000-2500 calories, even eating and drinking smart. Since she only burned 1400 she just stored 600-1100 calories of brand new body fat. And thats only if she was following my rules!
Lets say she doesnt follow my nutrition rules, If she eats like a mindless pig like most people, she will consume 5000+ calories and store over a lb of pure body fat(3600 calories) in just one day. Which truly will equate to probably more like a good 5lbs on the scale due to the extra water her body is holding from binging on carbs cuz we all know you guys are fucking carboholics.
BUT if she follows my rules and burns 1000 calories on the big day, and follows the nutrition rules, she will naturally consume LESS calories than she burns and actually completely keep her physique and have fun.
So, if you want to be able to enjoy the holiday, what do you need to make sure you do the morning of???
TRAIN! Burn 1,000+ calories! Use Polar A360 to track burn.
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.
You can workout in your hotel room if you have to! Bring a pullup band in you luggage and you can do 100's of exercises 100 reps each IN your room if you have to.
There is NO EXCUSE why you cant train. NONE!!!
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 you burned 1000 calories(*High 5) 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 I teach my clients, and I teach in my book, is PVF. This rule is for EVERY single meal of your life for the rest of your life. PVF 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. It also naturally makes you feel fuller, so you naturally eat less. Which prevents cravings, binging, and over eating leading to you getting fat.
Now on holidays like Thanksgiving, Christmas, or special birthdays, or any other big celebration this rule always stands but we take this rule 1 step further on holidays.
That rule is "Protein Plate First!"
Plate Number 1 is full of PROTEIN. This means your entire first plate of food is ONLY protein. Today, Screw the veggies, pack that plate full of pure protein. This means Lots of turkey, chicken, ham, eggs, deviled eggs, steak or whatever else thats protein you're serving for your day. Protein is what fills your first plate. When I say fills I mean NOTHING else is on it but protein.
You do NOT touch any healthy carbs, healthy pie, mashed potatoes, fruit, gluten free 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 blood sugar crash and you craving carbs and eating ravenously all day(making yourself fat). Which if you eat carbs first, WILL happen. This is why when you go to a restaurant you always lose your shit and binge. Cuz you started with chips, bread, drinks etc, leading to blood sugar spike, dopamine spike, which leads to a binge.
2. Stuffed. When you do this, the protein will make you full and keep you full for HOURS. Which means you will barely eat anything else, which means you'll naturally eat less, and you wont get fat. Genius, right???
This is versus you have been doing ALL wrong your whole life, 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 to get your extra calories from good carbs or your alcohol, you either get to drink(Chardonney, clean 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, cakes, pancakes, pie crusts, etc. Do NOT under any circumstances eat anything that has FLOUR. If you do you're a F***** idiot! You have no idea how destructive this ingredient is to your body.
The reason is because #1 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. Its so inflammatory it can even make you tear or pull a muscle just from putting on a sock.
Dont believe me? Go look at the diets of those people you know who are always in pain, or active people who have torn a muscle, or always have injuries, youll find they always eat flour or they had eaten it within a week prior to the injury. When I look back at all my aches, pains, injuries from my past, EVERY single one of them always had foods with flour preceding them. This was obviously before I learned about the damage of flour, inflammation. I used to have those weekly cheat meals, like most people do, but the last time I did I tore my hamstring the next day just warming up before my workout. I was just learning about inflammation back then, and as soon as my hamstring POPPED, I knew exactly what it was and vowed "Im never touching that shit again!!!!!!"
And I see it in people at the gym, on facebook, instagram and even clients when they make dumb choices. They eat some pizza, bread, or cake on a saturday, they throw out back, pull a muscle in training on monday.
Since my hamstring tear, My life has completely changed since I cut it out PERMANENTLY from my life. All aches and pains gone.
Sugar is also inflammatory, but flour is much much worse.
One bite 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.
Flour, is just like sugar to your body, and its HIGHLY addictive. One bite, and youll be binging on everything shitty uncontrollably. Then hating yourself because you lost control. Then feeling like complete asshole the next few days. Which means, you may even end up skipping your workouts because of the inflammation of the brain it causes too.
Now, I know most foods that typically have flour are most peoples favorite foods, there is a way around this.
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 refined sugar in the ingredients, but still taste amazing. They are healthier and safer.
I actually have an article with MY favorite recipes, and my famous Paleo Pumpkin Pie that has won TWO best dish competitions. And Guess what? Its 100% clean ingredients!
Being ripped requires you being in good health year round. Being ripped means always thinking and planning your food, training 5 steps ahead.
If you're injured, or nursing an injury, because you ate like an asshole(flour, sugar), 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 much 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 protein plate you can have a lil of the stuff you want to have! Have some Paleo pumpkin pie, Paleo 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 naturally be under your calorie limits and be safe from gaining any body fat.
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. Your paleo pies, potatoes, stuffings, fruit salads, etc. Send it home with family or trash it.
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. Yes, you will crave them so get rid of it. 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, last years, or even a thanksgiving from 10 years ago! 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!
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You are very welcome!
Author The Shredded Executive
Get the instant download of book here www.liveshredded365.com
Owner Phenomenal Fitness
For personal training go to www.Phenomoc.com
Owner Be The One Apparel
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